June 27, 2024 • 31 mins
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Are you ready to improve both your mental and physical health by understanding your menstrual cycle? Join me, Anita, as we unpack the complexities of tracking your cycle, starting from day one—the first day of bleeding. Whether you prefer traditional methods like marking a calendar or modern solutions such as the Clue app, you'll learn how to personalize your tracking. We'll explore the unique nature of every woman's cycle, typically ranging from 28 to 30 days, and discuss how hormonal fluctuations, particularly estrogen, can influence your mood and well-being. This episode equips you with valuable insights to navigate these natural processes more effectively.
Transitioning into the often challenging premenstrual syndrome (PMS) phase, I'll share my personal experiences and practical tips for adapting your routines. From swapping a run for a calming walk to integrating yoga into your wellness routine, discover new ways to maintain mindfulness and self-acceptance during this time. We’ll also touch on the importance of comfort, whether it's trying out new clothing styles or indulging in cravings with a kind heart. Wrapping up, I give you a sneak peek into future episodes, expressing my gratitude for your listenership and my commitment to bringing you more helpful content. Tune in to enhance your understanding and management of your menstrual cycle, and find encouragement along the way.
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Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:01):
This is episode 84, talking about love yourself,
love your menstrual cycle.
I'm your host today.
My name is Anita.
It's very happy to be back.
How are you guys doing?
It's been a while and I'm very,very excited to have this
episode.
(00:21):
So when we're talking aboutmenstrual cycle episode.
So when we're talking aboutmenstrual cycle probably this is
not a very familiar name forsome of the people, but
basically it's talking aboutyour period and we all know that
period has a cycle, right Likeday one, pms and ovulation.
So why are we talking aboutthis?
(00:44):
Because this is everything.
It's about your mental and yourphysical health for women and
as women, we need to understandwhat is going on, what have we
been through and what are webeen through during the cycle.
And this episode is notexclusively for girls, because
(01:05):
if you are a husband, boyfriend,girlfriend or even brother, you
need to understand what womenare going through and what is
going on and you can have aclear idea how to cope with this
kind of situation.
So today's episode will beeducational, but don't worry
(01:26):
about it.
It will be very easy tounderstand and there are some
ways I will be providing to helpyou to get through this time.
So, talking about periods, mostof people think about, you know,
I don't know what is the dayone?
Right?
Because we're talking about acycle.
Cycle must have like day oneall the way till the cycle ends.
(01:50):
So, in general, most of thegirls, their cycle will be
around 28 to 30 days.
Right, those are the numbersthe study shows us.
But one thing very crucial,that is everybody's different.
So that's why it's called thecycle.
You have to figure it out howmany days is in your cycle.
(02:14):
So, and another thing that youneed to know, which is your day
one is the first day when youstart bleeding.
That's your day one, okay, sonow you might question, like,
how can I figure it out?
What's my cycle, right?
Um, you know, old-fashioned way, we will have like a calendar.
(02:38):
You know, I remember I saw mysister doing it, like she used
her very old not old like whenshe was a teenager.
When she was a teenager, shewould use a calendar and use the
red little marker.
You know, just mark the days.
There could be a way if you are, you know, old-fashioned, if
(03:00):
you're into that kind of way,but right now there are many,
many, many apps that you know,like apps on your phone, you can
easily just track your cycles.
So, because it's a cycle, weneed to track consistently each
month in order to get the numbercorrect right.
So because sometimes you knowduring, Because sometimes, maybe
(03:23):
, when we are experiencing a newevent per se like you are
moving from one country toanother you are going through
after you give birth that yourcycle will readjust.
So, unless you are goingthrough those difficult or
(03:44):
challenging times, you need tokeep on track what is the
regular cycle numbers for you.
So the very first one, the veryfirst step I will encourage you
girls is to start doing this.
We all know we need to do that,but we just kind of got lazy.
We just, oh, we remember theday.
You just, oh, we remember theday.
You know like it's usually inthe beginning of the month or
(04:07):
it's usually in the middle ofthe month.
You know, kind of have a broadidea like when is our period?
But to make it clear, it willdefinitely give you a really,
really helpful information thatyou need need.
So me personally, um, my, the,the app, the tracking app for my
(04:29):
period, is called clue, c-l-u-e.
It's clue.
So I have no cooperation withthis app, I'm just using it.
I learned it from a um, a book,so, um, that.
So that's the app that I'musing.
Of course, just like every app,you can use the free version or
(04:50):
you can use the paid version.
So, as I always suggest myfemale students, just give it a
try, try the free version, giveit a free trial, see if you like
it or not.
If you are committed to the app, then you can pay for it.
Right, and so the first step isto track your cycle.
(05:12):
All right, so now we know thatday one is our first day when we
start bleeding.
Then what is happening, exceptfor the the day one?
All right, so basically, againI'm using the example of the uh,
the cycle was 28 and 30 days.
(05:33):
So from day one, usually youwill stay in five to seven,
eight days after your period,meaning the, the phrase that you
are bleeding.
So, again, this number can bedifferent case by case.
Okay, so mine is three to fivedays.
(05:57):
Again, I use the tractors totrack this number.
Like three to five days, anormal, normal cycle for me.
Okay.
So during the, during, whenyou're, when you start bleeding,
your hormones start to change.
I should say your hormonechanges, um, during the whole
(06:20):
period, just in a differentlevel.
Sometimes it's high, sometimesit's low.
So, talking about hormone,there's a thing called estrogen.
This is the main female hormone.
Of course there are other sexhormones involved, but you don't
(06:43):
, we don't have to go to thatthat part, just remember.
Like female hormone, they wouldchange during your first day,
the day, one period until about20 days again, the number can be
varied by different person,different people.
(07:04):
From day 1 to 20, that's thepeak of your hormone, meaning
you will start to feel better.
Of course, during the period,some people will experience very
severe syndromes Like cramping,lower back soreness or headache
(07:26):
.
During those time when you'rebleeding, some people might
experience severe syndromes.
But after your period, untilthe time is about 20 days, your
hormone is in the peak.
So meaning you might feel everytime after your period you feel
(07:51):
more energetic, you feel youare, you are.
You can do a lot of things andyou think you can do a lot of
fun things.
You know, start to plan a funtrip like, oh, maybe I could do
something new.
That's because of your hormone.
During the day, during your dayone to day 20, that's what will
(08:12):
happen to you and your hairlooks great, your skin looks
shiny, that's because of yourhormone, of course.
When, when we see our face andour skin, our hair looks great,
we were in a great mood, right,and then we started to want to
do something you know, somethingfun, wanted to go out, wanted
(08:33):
to do a lot of different things.
Use it, because that's yourhormone, that's your peak.
Once you notice yourself, havethis energetic, even mentally or
physically, use it.
Use this time to really plansomething new, like, okay, what
is my next trip?
(08:55):
Or you can use this power andenergy to your work.
What is the thing I need to getdone?
I don't have to wait until thedeadline.
I can just get done right now,when I feel the energy right.
Or if you want to playsomething new, like I want to
start learning how to swim, forexample, then sign up for the
(09:17):
class and start doing it.
The reason is we all experienceda thing called PMS.
If you don't have this,congratulations.
That's great.
But I wanted to, especiallywhen the girls that have PMS,
(09:37):
which is you, feel irritationbefore your period begins.
That's the part I wanted tofocus on today, because you know
your day 1 to day 20, you feelgreat, you look beautiful, you
look sexy, your body is great.
(09:57):
When you do exercise, you canimmediately see the results.
You know you feel stronger, youhave muscle lines, you have
your tone arm, whatever you know, whatever happened to your body
.
You feel great.
But here's the thing becauseit's a cycle, after day 20 their
hormone level start to drop,slowly decrease that's because
(10:23):
we all learn it from school asyour uterus is getting ready for
the potential fertilized egg,right?
So that's why our our uterusgot thicker and a lot of energy
just go towards to our uterus.
That's why your skin started tolook a little bit, you know,
(10:44):
dull.
Your hair is messy and Ifyou're angry because you look at
yourself, you're bloating.
During this time.
That's a PMS time.
So the reason why I tell youthis is because it's you need to
understand that's totallynormal.
During this time, your body isgetting ready for a new cycle,
(11:09):
for the potential baby.
Let's say if you're reallypregnant, right, you think about
if you're really pregnant,that's understandable that your
body needs to put in a lot ofenergy and effort to raise a
baby inside of your belly, right?
So because your body alsodesigned for that, like each
(11:30):
month, you got a chance to havethis, what I say potential baby.
So your body needs to get ready, right?
It's like a practice everysingle month until it actually
happen, right?
Also, because of that, it givesus a beautiful ability to have
baby.
So just think about that andthen don't give yourself a hard
(11:52):
time if you are experiencingunpleasant PMS syndrome.
So just to understand, yes,that's my body's art design, my
body is art design that way.
So this time just take it slow.
(12:12):
I know for me, I'm the one whois having a hard time to take it
slow.
My, my daily life is like Ineed to go, go, go, go, go.
Like always on the motion mode.
I get up in the morning, startworking and my son wakes up.
I play with him, read books andwhen he's taking his afternoon
(12:37):
nap, I'll go outside running,exercise, go home dinner time,
prepare dinner.
I'm always seeing myself as thevery active person, but
unfortunately, during the PMSperiod I just can't.
I just tend to sleep more.
I just get tired very easilyand I started to notice myself
(13:02):
craving for the things I don'teven enjoy for most of the time,
for example, sugar or otherjunk food, right?
So I personally experience avery, very difficult um
challenges myself every monthduring p, during my pms.
(13:23):
That that's why I started tolearn about pms.
So that's why I'm sharing whatI learned with you during your
pms.
Taking slow is very importantbecause, even though your mind
(13:44):
is very strong, but your bodyneeds rest, that's just is.
Of course, you can still do thethings that you would like to
do right, like exercise.
Um, I can push myself to tostill go for 10k runs during my
pms, but I wouldn't be happy.
(14:06):
I know I wouldn't be happy.
I will be giving up.
Probably.
You know about 5k and I'llgiving up and I'll be myself.
I'll say why can I finish?
Why can I finish this run?
So I've learned a few thingsthat you can do during this time
(14:28):
, which is to explore ityourself.
Since your taste is changingright, like, like I said, the
examples is, I will startcraving for ice cream.
I don't like ice cream.
If you, if you know me enough,you will know I don't like sugar
at all.
It's not one is because it's,you know, it's not necessarily
(14:51):
good for your body, um, but forme, the main reason is I just
don't enjoy eating sugary umfood.
So I just I don't like icecream.
I don't like uh cookies.
I don't.
I don't like any, like cakes oranything but during my period
pMS, I will be craving forchocolate cake, ice cream,
(15:16):
almond butter cookie, those kindof things.
So I would encourage yourself.
Since our taste is alreadychanging, then you may need.
Your body is changing.
Why don't you provide a chancefor you to experience new things
?
So here's are the things Iwrote it down on my notes.
(15:41):
What do I mean by trying newthings?
For example, I usually gorunning, right, since the PMS is
my body sending the signal andgive me the chance to take it
slow.
Then I don't go running, I gowalking.
I can spend the same amount oftime, for example, 45 minutes.
(16:05):
I used to go for 45 minutes run, but during my PMS I go for 45
minutes.
I used to go for 45 minutes run, but during my pms I go for 45
minutes walking.
You can see yourselfexperiencing different things.
Right, I usually go running, Ijust go running, excuse me.
I usually just go running forthe goal, which is, you know, I
(16:32):
finish my, my training and I gohome and my body feels great.
But what if today I take itslow?
Go for walking.
I can start to enjoy the viewmore, I can enjoy a little
interaction between me and theperson that I met on the street.
(16:53):
And every kind of movement is areally great way for your body.
For example, if your body getused to moving really fast,
those are for bigger muscles,bigger muscle and for your heart
.
But if today you choose to walk, then you are training a small
(17:16):
muscle inside of your body.
It's not necessarily a badthing, right?
And if you like to domeditations, for example, like
me, I do meditations.
Meditations, for example, likeme, um, I do meditations.
But again, during my pms, Iturned to not be able to focus.
I cannot sit there for a longtime.
(17:39):
Um, what about give it a tryfor yoga?
Like again, same amount of time.
If you find yourself cannotfocus during your regular
practice in when you areexperienced PMS, try a different
way.
There are many different waysto connect your mind and your
(18:01):
body.
Yoga is one of the many waysthat you can do it.
So use this knowledge to thinkabout what is your regular
routine and how can I adjust itto include this idea that my
body wants me to move slower?
Right, and once you do that,not only you can experience a
(18:26):
new thing and you can alsofinish the things that you wish
to do, which is, you know, ifyou have the ideas that you want
, you are usually a runner andyou can still get your exercise
done when you are experiencingdiscomfort.
And the fact fun fact is wedon't want it to move our body
(18:50):
when we're at PMS, when, duringthe PMS, we don't want to move
our body because we feeldiscomfort.
But the secret is, give it alittle bit of movement, not too
much.
Give it a little bit ofmovement.
It can help your body getthrough this challenging time
smoother.
So figure out what is the newthings that you can try.
(19:14):
If you look at that, it's acycle, so meaning every month,
during this time when your bodywants you to take it slow,
that's a new chance for you toexplore yourself.
Maybe you try something new,like drawing.
Hey, I didn't know that I wasgood at drawing this whole time.
(19:36):
It's all fun.
So just use this time to takeit slow and discover a different
part of you.
Once you do that, you won'tbeat yourself up right and next
one will be close.
We are really like, not sorry,I would.
(20:02):
I shouldn't say we, I shouldsay I.
You know, I.
I have a very strict standardfor myself, especially my body
image and my physicalperformance.
That includes eating, running.
How do I perform?
How far, how fast can I runduring during a certain um
(20:30):
period of time?
Those are the things I've caredabout.
And my body, muscle mass, thoseare the things I also really
cared about.
But during pms I just can'thelp but bloating, it's just my
body, you know my body.
Just like every time it was pms, I would just get really bad.
(20:52):
Bad like my body, just poof,like like a balloon.
I still cannot, I'm still havinga hard time to adjust my body
change, even though thistemporary and here's the key
words here you need to tellyourself it is temporary and I
was, you know, I was feelinglike my body is not ideal, that
(21:16):
is not a body I want.
So I will either go crazy likeshopping, like I you know I
wasn't, I know that's not thetruth, but I just can't help it
to think about if I can just geta, you know, a new clothes, a
new piece of clothes, I'll lookbetter.
Or if I put on the new makeupand I will be, you know, I'll
(21:41):
just look prettier.
But, like I mentioned aboutthat earlier is just your
hormones changing and you justhave to accept it and also
remember that's just temporary.
So instead of crazy shoppingabout new things new shiny
clothes, new shiny makeup orwhatever that things just accept
(22:08):
yourself for who you are duringthis time and try again.
Try the new style of clothes.
I'm not a person who likes towear like oversized style.
I just it's not a bad thing, Ijust my.
If you open my wardrobe, that'snot the style that I'm having,
(22:29):
but I tend.
I learn to like them.
I learn to try them because itfeels very comfortable.
When you are bloating, you don'thave to worry about, you know,
the extra few layers of yourmuffin tub, or you don't have to
, you know worry about a lot ofthings.
You just one, you're trendybecause it's a popular style.
(22:52):
Two, it's comfortable and youlearn to accept a different part
of you, not only from theinside and from the outside, and
we know that you know insideand outside.
How we perceive ourselves canalso interfere with how we feel
inside.
So do those kind of things thatwill make you feel better and
(23:17):
the last thing will be eating.
Um, I know when you are cravingfor something during your pms
it's.
It's hard, I know.
Um, I have a few trick, whichis what I kind of mentioned
about in the beginning.
During the day one to day 20,when you feel awesome about
(23:39):
yourself, try to use this timeto eat healthy, because it's
just like a, like a bank account.
You eat healthy most of thetime and during the special time
you eat a little bit of junkfood or high carb.
Your body was still okay toregulate, right.
(24:03):
But if you are already eating alot of junk food, high sugar
intake in your meals, thenduring the pms period it will be
even worse, right?
Just think about it this way.
So the first thing is just, youknow, when you feel awesome,
when you feel healthy, when youfeel powerful, use this time it
(24:27):
also a a sign that you, you,your hormone it's in the peak.
And another thing about uh,when your hormones and female
hormones in the peak, those alsogrowth hormone, which means you
have a higher ability to digestum, calories.
(24:48):
So, during month one to sorry,not month one during day one to
day 20, when you feel awesome,eat healthy, try to eat as
healthy as possible, right?
And when you are reallyexperiencing craving during your
PMS, give yourself a break.
(25:10):
It's okay just to eat it onceor twice, right?
And the second thing is, if youcan control yourself during
your PMS, just putting a littlebit more awareness, which is
when you found yourself cravingfor something and you know it's
(25:33):
probably not the best for yourbody, drink a huge glass of
water first, one that could be asign that your body needs water
and also your body does needextra water in your body during
(25:53):
this time.
So first thing first.
Sometimes we will get confusedwith the signal of hungry with
thirsty or vice versa.
Most of the time is, you know,we get confused with the, the
sign that's thirsty to, uh,hungry.
So there is no harm if youdrink a big glass of water and
(26:18):
you can make it fun again.
Be creative.
You can put in lemon or limejuice, or I've seen someone even
putting the whole strawberryinto their water Just to give it
an extra refreshing taste,right.
So be creative about the waterthat you're going to drink
(26:40):
during this time, because we arecraving for heavy flavored food
.
So sometimes, when the food orthe water is too plain, the
flavor is too plain.
We don't enjoy drinking oreating.
Just be creative, putting alittle bit of spice to your
water, drink it.
(27:02):
And another things I can provideto you is if you are craving
for, can provide to you is ifyou are craving for, for, for
sugary food, take a time to makethe sugar food that you wanted
to have, right, don't?
Just the worst case scenario islike you craving and you just
go binge eating whatever thethings.
That is that's the worst casescenario.
(27:24):
Like I just want cheesecakeright now and you go went
outside to starbucks to get apiece of cheesecake and just
munch it until it's gone.
That's like the worst thingsyou can do right to your body.
And if you take it slow, againthat's the whole idea.
You need to start it to putinto your system.
Like, just take it slow.
(27:46):
If you want to eat something,make it not.
Not only you can, you know,focus on the things, try new
things, and you can alsopossibly make it a healthier
version.
For example, if I don't usesugar, I use honey, right, when
I'm making my cookie or cake, ifthat's what I'm craving, I can
(28:08):
replace the regular sugar withhoney or other alternatives.
Bananas banana is a really goodalternatives for for sugar.
If you want your cake to taste,um, you know, kind of let that
sugary flavor.
So those are the things thatyou can do and final things I
(28:30):
will write a roundup of aboutthis episode.
That is, you are perfect justthe way you are and, as women,
will experience this thing everymonth.
You can see it as a burden,like, oh my God, man doesn't
have to go through this, yeah,and man also doesn't have the
(28:54):
chance to experience a differentthing, which is, you know,
pregnancy.
Right, we are blessed with thisability Well, with this ability
, that's inevitable, that willhappen which is called the
menstrual cycle.
You can choose to see it as aburden or you can see it as a
(29:16):
blessing.
Either way, you are going toexperience every month, right?
Why don't you change your?
Why don't you shift your, yourperspective, your, your
perspective, and use this timeto love yourself more and to
discover a different part of you, and then you will see your
(29:37):
life and your just day-to-daylife just a little bit better,
right?
So only this is the courage, umencouragement for all the, the
women, also for men to listen to, which is you have to be, when
women are the time, that need totake it slow.
You also need to pace it.
You also need to take it slow,being supportive by aware that
(30:03):
we are going through a hard time, it's enough.
And if someone's still sayingthat women just emotional, there
will be ignorance.
I'm sorry, man, if you justsimply state someone, just
something, that's unfair andignorance.
So hopefully today's episode canprovide the information and the
(30:28):
knowledge that you guys needand I hope you guys can learn
something, even just one thing,from the episode.
I will still be very gratefulfor your listening today, so I
will be recording also the nexttwo episodes.
So, looking forward to it, keepyour hopes high hope side, no,
(30:51):
don't.
So I will be recording the nexttwo episodes.
I hope you enjoyed today'sepisode.
I will be also hosting anothertwo episodes, so that's so.
(31:13):
I will be also recording thenext two episodes.
I hope I can keep providinguseful information and
encouragement that you need fromyou.
So that will be today's episodeand I will see you very soon.
Bye.
This is episode 84, talking about love yourself,
love your menstrual cycle.
I'm your host today.
My name is Anita.
It's very happy to be back.
How are you guys doing?
It's been a while and I'm very,very excited to have this
episode.
(00:21):
So when we're talking aboutmenstrual cycle episode.
So when we're talking aboutmenstrual cycle probably this is
not a very familiar name forsome of the people, but
basically it's talking aboutyour period and we all know that
period has a cycle, right Likeday one, pms and ovulation.
So why are we talking aboutthis?
(00:44):
Because this is everything.
It's about your mental and yourphysical health for women and
as women, we need to understandwhat is going on, what have we
been through and what are webeen through during the cycle.
And this episode is notexclusively for girls, because
(01:05):
if you are a husband, boyfriend,girlfriend or even brother, you
need to understand what womenare going through and what is
going on and you can have aclear idea how to cope with this
kind of situation.
So today's episode will beeducational, but don't worry
(01:26):
about it.
It will be very easy tounderstand and there are some
ways I will be providing to helpyou to get through this time.
So, talking about periods, mostof people think about, you know,
I don't know what is the dayone?
Right?
Because we're talking about acycle.
Cycle must have like day oneall the way till the cycle ends.
(01:50):
So, in general, most of thegirls, their cycle will be
around 28 to 30 days.
Right, those are the numbersthe study shows us.
But one thing very crucial,that is everybody's different.
So that's why it's called thecycle.
You have to figure it out howmany days is in your cycle.
(02:14):
So, and another thing that youneed to know, which is your day
one is the first day when youstart bleeding.
That's your day one, okay, sonow you might question, like,
how can I figure it out?
What's my cycle, right?
Um, you know, old-fashioned way, we will have like a calendar.
(02:38):
You know, I remember I saw mysister doing it, like she used
her very old not old like whenshe was a teenager.
When she was a teenager, shewould use a calendar and use the
red little marker.
You know, just mark the days.
There could be a way if you are, you know, old-fashioned, if
(03:00):
you're into that kind of way,but right now there are many,
many, many apps that you know,like apps on your phone, you can
easily just track your cycles.
So, because it's a cycle, weneed to track consistently each
month in order to get the numbercorrect right.
So because sometimes you knowduring, Because sometimes, maybe
(03:23):
, when we are experiencing a newevent per se like you are
moving from one country toanother you are going through
after you give birth that yourcycle will readjust.
So, unless you are goingthrough those difficult or
(03:44):
challenging times, you need tokeep on track what is the
regular cycle numbers for you.
So the very first one, the veryfirst step I will encourage you
girls is to start doing this.
We all know we need to do that,but we just kind of got lazy.
We just, oh, we remember theday.
You just, oh, we remember theday.
You know like it's usually inthe beginning of the month or
(04:07):
it's usually in the middle ofthe month.
You know, kind of have a broadidea like when is our period?
But to make it clear, it willdefinitely give you a really,
really helpful information thatyou need need.
So me personally, um, my, the,the app, the tracking app for my
(04:29):
period, is called clue, c-l-u-e.
It's clue.
So I have no cooperation withthis app, I'm just using it.
I learned it from a um, a book,so, um, that.
So that's the app that I'musing.
Of course, just like every app,you can use the free version or
(04:50):
you can use the paid version.
So, as I always suggest myfemale students, just give it a
try, try the free version, giveit a free trial, see if you like
it or not.
If you are committed to the app, then you can pay for it.
Right, and so the first step isto track your cycle.
(05:12):
All right, so now we know thatday one is our first day when we
start bleeding.
Then what is happening, exceptfor the the day one?
All right, so basically, againI'm using the example of the uh,
the cycle was 28 and 30 days.
(05:33):
So from day one, usually youwill stay in five to seven,
eight days after your period,meaning the, the phrase that you
are bleeding.
So, again, this number can bedifferent case by case.
Okay, so mine is three to fivedays.
(05:57):
Again, I use the tractors totrack this number.
Like three to five days, anormal, normal cycle for me.
Okay.
So during the, during, whenyou're, when you start bleeding,
your hormones start to change.
I should say your hormonechanges, um, during the whole
(06:20):
period, just in a differentlevel.
Sometimes it's high, sometimesit's low.
So, talking about hormone,there's a thing called estrogen.
This is the main female hormone.
Of course there are other sexhormones involved, but you don't
(06:43):
, we don't have to go to thatthat part, just remember.
Like female hormone, they wouldchange during your first day,
the day, one period until about20 days again, the number can be
varied by different person,different people.
(07:04):
From day 1 to 20, that's thepeak of your hormone, meaning
you will start to feel better.
Of course, during the period,some people will experience very
severe syndromes Like cramping,lower back soreness or headache
(07:26):
.
During those time when you'rebleeding, some people might
experience severe syndromes.
But after your period, untilthe time is about 20 days, your
hormone is in the peak.
So meaning you might feel everytime after your period you feel
(07:51):
more energetic, you feel youare, you are.
You can do a lot of things andyou think you can do a lot of
fun things.
You know, start to plan a funtrip like, oh, maybe I could do
something new.
That's because of your hormone.
During the day, during your dayone to day 20, that's what will
(08:12):
happen to you and your hairlooks great, your skin looks
shiny, that's because of yourhormone, of course.
When, when we see our face andour skin, our hair looks great,
we were in a great mood, right,and then we started to want to
do something you know, somethingfun, wanted to go out, wanted
(08:33):
to do a lot of different things.
Use it, because that's yourhormone, that's your peak.
Once you notice yourself, havethis energetic, even mentally or
physically, use it.
Use this time to really plansomething new, like, okay, what
is my next trip?
(08:55):
Or you can use this power andenergy to your work.
What is the thing I need to getdone?
I don't have to wait until thedeadline.
I can just get done right now,when I feel the energy right.
Or if you want to playsomething new, like I want to
start learning how to swim, forexample, then sign up for the
(09:17):
class and start doing it.
The reason is we all experienceda thing called PMS.
If you don't have this,congratulations.
That's great.
But I wanted to, especiallywhen the girls that have PMS,
(09:37):
which is you, feel irritationbefore your period begins.
That's the part I wanted tofocus on today, because you know
your day 1 to day 20, you feelgreat, you look beautiful, you
look sexy, your body is great.
(09:57):
When you do exercise, you canimmediately see the results.
You know you feel stronger, youhave muscle lines, you have
your tone arm, whatever you know, whatever happened to your body
.
You feel great.
But here's the thing becauseit's a cycle, after day 20 their
hormone level start to drop,slowly decrease that's because
(10:23):
we all learn it from school asyour uterus is getting ready for
the potential fertilized egg,right?
So that's why our our uterusgot thicker and a lot of energy
just go towards to our uterus.
That's why your skin started tolook a little bit, you know,
(10:44):
dull.
Your hair is messy and Ifyou're angry because you look at
yourself, you're bloating.
During this time.
That's a PMS time.
So the reason why I tell youthis is because it's you need to
understand that's totallynormal.
During this time, your body isgetting ready for a new cycle,
(11:09):
for the potential baby.
Let's say if you're reallypregnant, right, you think about
if you're really pregnant,that's understandable that your
body needs to put in a lot ofenergy and effort to raise a
baby inside of your belly, right?
So because your body alsodesigned for that, like each
(11:30):
month, you got a chance to havethis, what I say potential baby.
So your body needs to get ready, right?
It's like a practice everysingle month until it actually
happen, right?
Also, because of that, it givesus a beautiful ability to have
baby.
So just think about that andthen don't give yourself a hard
(11:52):
time if you are experiencingunpleasant PMS syndrome.
So just to understand, yes,that's my body's art design, my
body is art design that way.
So this time just take it slow.
(12:12):
I know for me, I'm the one whois having a hard time to take it
slow.
My, my daily life is like Ineed to go, go, go, go, go.
Like always on the motion mode.
I get up in the morning, startworking and my son wakes up.
I play with him, read books andwhen he's taking his afternoon
(12:37):
nap, I'll go outside running,exercise, go home dinner time,
prepare dinner.
I'm always seeing myself as thevery active person, but
unfortunately, during the PMSperiod I just can't.
I just tend to sleep more.
I just get tired very easilyand I started to notice myself
(13:02):
craving for the things I don'teven enjoy for most of the time,
for example, sugar or otherjunk food, right?
So I personally experience avery, very difficult um
challenges myself every monthduring p, during my pms.
(13:23):
That that's why I started tolearn about pms.
So that's why I'm sharing whatI learned with you during your
pms.
Taking slow is very importantbecause, even though your mind
(13:44):
is very strong, but your bodyneeds rest, that's just is.
Of course, you can still do thethings that you would like to
do right, like exercise.
Um, I can push myself to tostill go for 10k runs during my
pms, but I wouldn't be happy.
(14:06):
I know I wouldn't be happy.
I will be giving up.
Probably.
You know about 5k and I'llgiving up and I'll be myself.
I'll say why can I finish?
Why can I finish this run?
So I've learned a few thingsthat you can do during this time
(14:28):
, which is to explore ityourself.
Since your taste is changingright, like, like I said, the
examples is, I will startcraving for ice cream.
I don't like ice cream.
If you, if you know me enough,you will know I don't like sugar
at all.
It's not one is because it's,you know, it's not necessarily
(14:51):
good for your body, um, but forme, the main reason is I just
don't enjoy eating sugary umfood.
So I just I don't like icecream.
I don't like uh cookies.
I don't.
I don't like any, like cakes oranything but during my period
pMS, I will be craving forchocolate cake, ice cream,
(15:16):
almond butter cookie, those kindof things.
So I would encourage yourself.
Since our taste is alreadychanging, then you may need.
Your body is changing.
Why don't you provide a chancefor you to experience new things
?
So here's are the things Iwrote it down on my notes.
(15:41):
What do I mean by trying newthings?
For example, I usually gorunning, right, since the PMS is
my body sending the signal andgive me the chance to take it
slow.
Then I don't go running, I gowalking.
I can spend the same amount oftime, for example, 45 minutes.
(16:05):
I used to go for 45 minutes run, but during my PMS I go for 45
minutes.
I used to go for 45 minutes run, but during my pms I go for 45
minutes walking.
You can see yourselfexperiencing different things.
Right, I usually go running, Ijust go running, excuse me.
I usually just go running forthe goal, which is, you know, I
(16:32):
finish my, my training and I gohome and my body feels great.
But what if today I take itslow?
Go for walking.
I can start to enjoy the viewmore, I can enjoy a little
interaction between me and theperson that I met on the street.
(16:53):
And every kind of movement is areally great way for your body.
For example, if your body getused to moving really fast,
those are for bigger muscles,bigger muscle and for your heart
.
But if today you choose to walk, then you are training a small
(17:16):
muscle inside of your body.
It's not necessarily a badthing, right?
And if you like to domeditations, for example, like
me, I do meditations.
Meditations, for example, likeme, um, I do meditations.
But again, during my pms, Iturned to not be able to focus.
I cannot sit there for a longtime.
(17:39):
Um, what about give it a tryfor yoga?
Like again, same amount of time.
If you find yourself cannotfocus during your regular
practice in when you areexperienced PMS, try a different
way.
There are many different waysto connect your mind and your
(18:01):
body.
Yoga is one of the many waysthat you can do it.
So use this knowledge to thinkabout what is your regular
routine and how can I adjust itto include this idea that my
body wants me to move slower?
Right, and once you do that,not only you can experience a
(18:26):
new thing and you can alsofinish the things that you wish
to do, which is, you know, ifyou have the ideas that you want
, you are usually a runner andyou can still get your exercise
done when you are experiencingdiscomfort.
And the fact fun fact is wedon't want it to move our body
(18:50):
when we're at PMS, when, duringthe PMS, we don't want to move
our body because we feeldiscomfort.
But the secret is, give it alittle bit of movement, not too
much.
Give it a little bit ofmovement.
It can help your body getthrough this challenging time
smoother.
So figure out what is the newthings that you can try.
(19:14):
If you look at that, it's acycle, so meaning every month,
during this time when your bodywants you to take it slow,
that's a new chance for you toexplore yourself.
Maybe you try something new,like drawing.
Hey, I didn't know that I wasgood at drawing this whole time.
(19:36):
It's all fun.
So just use this time to takeit slow and discover a different
part of you.
Once you do that, you won'tbeat yourself up right and next
one will be close.
We are really like, not sorry,I would.
(20:02):
I shouldn't say we, I shouldsay I.
You know, I.
I have a very strict standardfor myself, especially my body
image and my physicalperformance.
That includes eating, running.
How do I perform?
How far, how fast can I runduring during a certain um
(20:30):
period of time?
Those are the things I've caredabout.
And my body, muscle mass, thoseare the things I also really
cared about.
But during pms I just can'thelp but bloating, it's just my
body, you know my body.
Just like every time it was pms, I would just get really bad.
(20:52):
Bad like my body, just poof,like like a balloon.
I still cannot, I'm still havinga hard time to adjust my body
change, even though thistemporary and here's the key
words here you need to tellyourself it is temporary and I
was, you know, I was feelinglike my body is not ideal, that
(21:16):
is not a body I want.
So I will either go crazy likeshopping, like I you know I
wasn't, I know that's not thetruth, but I just can't help it
to think about if I can just geta, you know, a new clothes, a
new piece of clothes, I'll lookbetter.
Or if I put on the new makeupand I will be, you know, I'll
(21:41):
just look prettier.
But, like I mentioned aboutthat earlier is just your
hormones changing and you justhave to accept it and also
remember that's just temporary.
So instead of crazy shoppingabout new things new shiny
clothes, new shiny makeup orwhatever that things just accept
(22:08):
yourself for who you are duringthis time and try again.
Try the new style of clothes.
I'm not a person who likes towear like oversized style.
I just it's not a bad thing, Ijust my.
If you open my wardrobe, that'snot the style that I'm having,
(22:29):
but I tend.
I learn to like them.
I learn to try them because itfeels very comfortable.
When you are bloating, you don'thave to worry about, you know,
the extra few layers of yourmuffin tub, or you don't have to
, you know worry about a lot ofthings.
You just one, you're trendybecause it's a popular style.
(22:52):
Two, it's comfortable and youlearn to accept a different part
of you, not only from theinside and from the outside, and
we know that you know insideand outside.
How we perceive ourselves canalso interfere with how we feel
inside.
So do those kind of things thatwill make you feel better and
(23:17):
the last thing will be eating.
Um, I know when you are cravingfor something during your pms
it's.
It's hard, I know.
Um, I have a few trick, whichis what I kind of mentioned
about in the beginning.
During the day one to day 20,when you feel awesome about
(23:39):
yourself, try to use this timeto eat healthy, because it's
just like a, like a bank account.
You eat healthy most of thetime and during the special time
you eat a little bit of junkfood or high carb.
Your body was still okay toregulate, right.
(24:03):
But if you are already eating alot of junk food, high sugar
intake in your meals, thenduring the pms period it will be
even worse, right?
Just think about it this way.
So the first thing is just, youknow, when you feel awesome,
when you feel healthy, when youfeel powerful, use this time it
(24:27):
also a a sign that you, you,your hormone it's in the peak.
And another thing about uh,when your hormones and female
hormones in the peak, those alsogrowth hormone, which means you
have a higher ability to digestum, calories.
(24:48):
So, during month one to sorry,not month one during day one to
day 20, when you feel awesome,eat healthy, try to eat as
healthy as possible, right?
And when you are reallyexperiencing craving during your
PMS, give yourself a break.
(25:10):
It's okay just to eat it onceor twice, right?
And the second thing is, if youcan control yourself during
your PMS, just putting a littlebit more awareness, which is
when you found yourself cravingfor something and you know it's
(25:33):
probably not the best for yourbody, drink a huge glass of
water first, one that could be asign that your body needs water
and also your body does needextra water in your body during
(25:53):
this time.
So first thing first.
Sometimes we will get confusedwith the signal of hungry with
thirsty or vice versa.
Most of the time is, you know,we get confused with the, the
sign that's thirsty to, uh,hungry.
So there is no harm if youdrink a big glass of water and
(26:18):
you can make it fun again.
Be creative.
You can put in lemon or limejuice, or I've seen someone even
putting the whole strawberryinto their water Just to give it
an extra refreshing taste,right.
So be creative about the waterthat you're going to drink
(26:40):
during this time, because we arecraving for heavy flavored food
.
So sometimes, when the food orthe water is too plain, the
flavor is too plain.
We don't enjoy drinking oreating.
Just be creative, putting alittle bit of spice to your
water, drink it.
(27:02):
And another things I can provideto you is if you are craving
for, can provide to you is ifyou are craving for, for, for
sugary food, take a time to makethe sugar food that you wanted
to have, right, don't?
Just the worst case scenario islike you craving and you just
go binge eating whatever thethings.
That is that's the worst casescenario.
(27:24):
Like I just want cheesecakeright now and you go went
outside to starbucks to get apiece of cheesecake and just
munch it until it's gone.
That's like the worst thingsyou can do right to your body.
And if you take it slow, againthat's the whole idea.
You need to start it to putinto your system.
Like, just take it slow.
(27:46):
If you want to eat something,make it not.
Not only you can, you know,focus on the things, try new
things, and you can alsopossibly make it a healthier
version.
For example, if I don't usesugar, I use honey, right, when
I'm making my cookie or cake, ifthat's what I'm craving, I can
(28:08):
replace the regular sugar withhoney or other alternatives.
Bananas banana is a really goodalternatives for for sugar.
If you want your cake to taste,um, you know, kind of let that
sugary flavor.
So those are the things thatyou can do and final things I
(28:30):
will write a roundup of aboutthis episode.
That is, you are perfect justthe way you are and, as women,
will experience this thing everymonth.
You can see it as a burden,like, oh my God, man doesn't
have to go through this, yeah,and man also doesn't have the
(28:54):
chance to experience a differentthing, which is, you know,
pregnancy.
Right, we are blessed with thisability Well, with this ability
, that's inevitable, that willhappen which is called the
menstrual cycle.
You can choose to see it as aburden or you can see it as a
(29:16):
blessing.
Either way, you are going toexperience every month, right?
Why don't you change your?
Why don't you shift your, yourperspective, your, your
perspective, and use this timeto love yourself more and to
discover a different part of you, and then you will see your
(29:37):
life and your just day-to-daylife just a little bit better,
right?
So only this is the courage, umencouragement for all the, the
women, also for men to listen to, which is you have to be, when
women are the time, that need totake it slow.
You also need to pace it.
You also need to take it slow,being supportive by aware that
(30:03):
we are going through a hard time, it's enough.
And if someone's still sayingthat women just emotional, there
will be ignorance.
I'm sorry, man, if you justsimply state someone, just
something, that's unfair andignorance.
So hopefully today's episode canprovide the information and the
(30:28):
knowledge that you guys needand I hope you guys can learn
something, even just one thing,from the episode.
I will still be very gratefulfor your listening today, so I
will be recording also the nexttwo episodes.
So, looking forward to it, keepyour hopes high hope side, no,
(30:51):
don't.
So I will be recording the nexttwo episodes.
I hope you enjoyed today'sepisode.
I will be also hosting anothertwo episodes, so that's so.
(31:13):
I will be also recording thenext two episodes.
I hope I can keep providinguseful information and
encouragement that you need fromyou.
So that will be today's episodeand I will see you very soon.
Bye.
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