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Unveiling the Secrets of Female Hormones! - Yare Yare Daze



Embark on a journey to uncover the mysteries of female training and dieting. This blog series focuses on the synthesis and effects of female hormones. Yare yare daze, let's get started.

A character in a black school uniform striking a pose with one hand in his pocket and the other pointing forward. The background is a night sky filled with stars. Behind the character stands a powerful stand, emanating an aura. In front of the character, there’s a whiteboard explaining female hormones, illustrating hormone synthesis and their effects.

The Process of Hormone Synthesis

First, let's see how hormones are made. It all starts with Acetyl-CoA. Through several metabolic processes, Acetyl-CoA becomes cholesterol, which then turns into pregnenolone. Pregnenolone can either become DHEA or progesterone. Progesterone transforms into aldosterone or cortisol, while DHEA can turn into testosterone or estrogen.


Female Hormones vs. Male Hormones

Women are said to find it harder to lose body fat due to hormonal differences compared to men. The key here is understanding the difference between estrogen and progesterone, the primary female hormones. Estrogen enhances glucose uptake by muscles, but progesterone counteracts this effect.


Three Types of Estrogen

  • Estradiol (E2)

  • Estrone (E1)

  • Estriol (E3)

These estrogens promote glucose uptake and protect against inflammation caused by fat intake.


Effects of Progesterone

Unfortunately, progesterone nullifies the positive effects of estrogen. It promotes the retention of water and salt (via aldosterone) and muscle breakdown (via cortisol).


Importance of Fat Intake

Hormone synthesis begins with Acetyl-CoA, derived from carbohydrates and fats. Cholesterol synthesis particularly depends on fat intake. Women who easily miss their periods might not just have low body fat but also insufficient dietary fat intake. Vitamin E and zinc are crucial in converting cholesterol to hormones. If dieting delays your period, consider supplementing these nutrients.


Importance of Testosterone

Testosterone is vital for women's body composition and anti-aging. It reduces body fat, protects blood vessels and nerves, and improves cholesterol levels. Women also produce testosterone in the adrenal glands and ovaries, albeit in smaller quantities (5-10% of male levels).


Ways to Increase Testosterone

  • Suppress Female Hormones: DHEA can become either female or male hormones. Suppressing its conversion to female hormones can increase testosterone.

  • Maintain Optimal Body Fat: Body fat contains aromatase, which converts testosterone to female hormones. Keeping body fat in check is essential.

  • Limit Alcohol: Alcohol activates aromatase. Post-menopausal women may benefit from moderate alcohol intake to maintain hormone levels.

  • DIM Supplements: DIM, found in broccoli, promotes the metabolism of female hormones and eliminates excess hormones.

Women's Training

Women's training should consider the menstrual cycle. The cycle is divided into the menstrual phase, follicular phase, ovulation, and luteal phase, each requiring specific training approaches.

Hormonal Fluctuations in the Menstrual Cycle

  • Menstrual Phase: Both estrogen and progesterone are low.

  • Follicular Phase: Progesterone remains low while estrogen gradually rises.

  • Ovulation: Estrogen peaks during ovulation and then drops sharply as progesterone starts to rise.

  • Luteal Phase: Estrogen is slightly lower, and progesterone is high.

Intense Training During the Follicular Phase

Training intensely during the follicular phase can enhance muscle growth and strength due to elevated testosterone levels.


Strategies for the Luteal Phase

During the luteal phase, managing aldosterone and cortisol is crucial. Drink plenty of water, limit salt intake, and increase potassium intake. For cortisol control, consider taking "Ontake Hyakuso Pills" and 7-9 grams of vitamin C daily. Phosphatidylserine, taken at 200mg after breakfast and before training, can also help.


Techniques to Overcome Psychological Limits

Women are more prone to feeling psychological limits in training, often stopping 1-2 reps short of their true capacity. Here are some techniques to break through these limits.


Using SSC and PAP

Incorporate explosive movements and Stretch-Shortening Cycles (SSC). Post-Activation Potentiation (PAP) also enhances muscle contraction strength.


Negative Reps

Using heavier weights with assistance during the lift and lowering the weight unassisted can help overcome psychological barriers.


Managing Female Discomfort

Prostaglandins and Painkillers

NSAIDs (Non-Steroidal Anti-Inflammatory Drugs) inhibit prostaglandin production, which can reduce menstrual pain. Ibuprofen is particularly effective.


Leukotriene Management

Using montelukast or supplements like EPA and astaxanthin can help manage leukotrienes. Montelukast has shown effectiveness in cases of endometriosis and dysmenorrhea where NSAIDs fail.


Improving Blood Circulation

Improve blood circulation with arginine and vitamin E, and avoid cooling the abdominal area. Cold weather and poor blood flow can exacerbate menstrual pain.


Balancing Hormones

Using Low-Dose Pills

Low-dose birth control pills stabilize hormone levels, reduce menstrual pain, and offer mental stability. The hypothalamus releases GnRH (Gonadotropin-Releasing Hormone), prompting the pituitary gland to release LH (Luteinizing Hormone) and FSH (Follicle-Stimulating Hormone), which in turn stimulate the ovaries to produce estrogen and progesterone. Low-dose pills ensure consistent hormone levels.


Herbs and Supplements

Chaste tree and pycnogenol, along with vitamin E, magnesium, and B vitamins, can help balance hormones. Chaste tree is effective in the luteal phase for balancing female hormones and alleviating PMS. Pycnogenol has been shown to improve menopausal symptoms and dysmenorrhea.


 

Now that we've unveiled the secrets of female hormones, yare yare daze, next time we'll dive into the specifics of women's training techniques. Stay tuned!


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