[Research Review] Periodizing Around Menstrual Cycles, Sleep Deprivation, Intermittent Fasting, & Disordered-Eating From Diet Tracking

In this episode of the Choose Hard podcast, host Cody McBroom delves into various research studies related to fitness and nutrition. He emphasizes the importance of understanding the intersection of scientific research and personal coaching experiences. The discussion covers topics such as the impact of sleep on resistance training, the validity of cycle syncing in training for women, and the significance of creating an optimal sleep environment. Cody provides insights from recent studies, offering practical advice for listeners looking to enhance their fitness journey.

In this podcast, Cody McBroom discusses the relationship between menstrual cycles and training, emphasizing the importance of auto-regulation rather than strict adherence to cycle syncing. He also addresses the misconceptions surrounding calorie tracking and its effects on mental health, presenting evidence that tracking does not lead to disordered eating. Additionally, he explores the pros and cons of intermittent fasting, particularly its impact on muscle gain. Finally, he highlights the significance of visualization in training, demonstrating how mental imagery can enhance performance.

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STUDIES COVERED:

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• Study #1: ⁠Could a Habitual Sleep Restriction of One-two Hours Be Detrimental to the Benefits of Resistance Training?⁠ Borba et al. (2024)
• Study #2: ⁠Cycle-Syncing: A Game Changer or a Fool’s Errand?⁠
• Study #3: ⁠Introducing Dietary Self-Monitoring to Undergraduate Women via a Calorie Counting App Has No Effect on Mental Health or Health Behaviors: Results From a Randomized Controlled Trial⁠.
• Study #4: ⁠Twelve Months of Time-Restricted Eating and Resistance Training Improves Inflammatory Markers and Cardiometabolic Risk Factors⁠. Moro et al. (2021)
• Study #5: ⁠Ain't Just Imagination! Effects of Motor Imagery Training on Strength and Power Performance of Athletes during Detraining.⁠ Iacono et al. (2021)
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