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period timeline

Emma GACH

Created on July 20, 2023

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Transcript

02

01

Follicular time

Period Time

time to rest

Optimism/Energy

INFO

INFO

05

03

PERIOD TIMELINE

PMS

Ovulation

communication ++

sensitivity, possible pain

INFO

INFO

How to adapt life, workout, food and sport around it

04

Luteal TIme

impulsive, food craving

possible blues, depression

INFO

Services

About us

Contact

Business

Market

1. Period Phase

training things

Food to eat

Supplements to take

  • omega 3
  • magnesium (for pain)
  • zinc (for pain)
  • B1 (helps with tension of muscules)
  • vitamin C
  • iron
  • hazelnuts for magnesium
  • raw carots (with skin)
  • vegetables easy to digest
  • vegetable soups are good choice
  • fruits (lots at least 2 per day)
  • it s a moment to rest
  • time to plan stuff
  • minimun effort
  • Organisation

+ info

+ info

+ info

1. Follicular Phase

2. Follicular Phase

Services

About us

Contact

Business

Market

training things

Food to eat

Supplements to take

  • great motivation
  • moment to give everything
  • optimism
  • having a list of task ready for that moment
  • legumes and roots
  • beetroot, broccoli, turnip...
  • proteines !
  • pistachios
  • egg yok
  • B6 to help prepare for ovulation
  • iron to get back the iron lost

+ info

+ info

+ info

Services

About us

Contact

Business

Market

3. ovulation Phase

training things

Food to eat

Supplements to take

  • algae
  • fat rich fish
  • cashew nuts
  • cereals (full cereal)
  • oisters
  • pollen de saule
  • communication at the best
  • time to exchange
  • social time
  • for sport, it s time of performance
  • Zinc
  • omega 3 (cod liver)
  • iods(seaweed)
  • vitamin E (salmon, sweet potatoes, jackfruit)

+ info

+ info

+ info

Recipes ideas Ovulation

Things I take during that time:

Zinc, chorella, spirulina, cod oil, vitam D

+ info

Services

About us

Contact

Business

Market

4. Luteal Phase

training things

Food to eat

Supplements to take

  • sulfur rich food like garlic, oignons, leeks
  • fiber rich food
  • lipid rich food
  • lots of proteins
  • magnesium and greean like spinachs
  • can be impulsive, compensate with cardio (boxing, running, biking)
  • time of blues and sadness coming
  • vitamin B6 helps with mood
  • vitamin B(6)
  • vitamin D (helps with PMS)
  • chlorophill

+ info

+ info

+ info

Recipes ideas Luteal phase

Things I take during that time:

fitamin B, Spirulina, vitamin D, Chlorophilla, magnesium

+ info

Services

About us

Contact

Business

Market

5. PMS Phase

training things

Food to eat

Supplements to take

  • brasil nuts
  • orange, grapefruit
  • green herbs
  • lipid rich food
  • iodine (seeweed) to help with breast tenderness
  • lots of proteins and sulfur rich food
  • selenium
  • gluthation
  • vitamin C
  • chlorophill
  • magnesium (to prepare period pain)
  • can be impulsive, compensate with cardio (boxing, running, biking)
  • time of blues and sadness
  • vitamin B6 helps with mood

+ info

+ info

+ info

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