Hello Reader

Recently, I had the pleasure of meeting the the lead nutritionist at Brentford Football Club. He was a guest speaker for one of the classes within the Master's course in which I am a lecturer. Anyhow, he stated that they do not "count calories" or "weigh food" when it comes to the nutrition for the footballers. He basically follows a very similar approach that I do - educate, work within behaviour change, and personalises the nutrition plans without all the need to count and micromanage the athlete's diet.

Another interesting point of discussion was women's health and adapting nutrition according to the menstrual cycle. As you are likely aware, women's health is widely under-researched and also widely mis-understood.

The Science of Cycle Syncing

When I talk about "syncing" with your cycle, I am specifically talking about biological reality. A woman’s nutritional needs and metabolic capacity shift significantly across her "28-day" cycle due to the fluctuations between oestrogen and progesterone. Now of course, this is on the basis that the cycle is in fact 28 days, which is not always the case either. And here, I am going to discuss two of the four phases.

• The Follicular Phase (Day 1–14): During this time, oestrogen is the dominant hormone. Oestrogen actually makes the body more efficient at using carbohydrates for fuel. This is often the time when women feel more vibrant and resilient, and their "Agni" or digestive fire can handle slightly more variety
• The Luteal Phase (Day 15–28): After ovulation, progesterone rises. Progesterone is thermogenic, meaning it slightly raises your body temperature and increases your basal metabolic rate. You might find you are naturally hungrier because your body is literally burning more energy. However, progesterone also increases insulin resistance and promotes the breakdown of muscle tissue.

Here is where it gets interesting. If we try to push through the Luteal phase with high-intensity training or restrictive dieting, we create stress that leads to Ama, or metabolic impurities. This is why you might feel off track, bloated, and exhausted right before your period.

Education Over Micromanagement

Just like the athletes at Brentford FC, women do not need more counting; we need more perspective and understanding. We need to understand that a one-size-fits-all nutritional plan ignores the rhythmic nature of our female biology. By practicing the pause and listening to these internal shifts, we can move from being reactive to being proactive about our wellbeing. The simple fact that not every woman's cycle is 28 days is all the more reason that each woman's nutrition plan needs to be personalised.

Master Your Biology: The Estrobolome

If you are ready to move beyond the basics and truly master your health, I invite you to join my inner circle.

The entire month of May inside Varsha’s Health Journal is dedicated to the Estrobolome.

The estrobolome is a unique collection of bacteria in your gut that is responsible for metabolising and eliminating oestrogen from your body. When this system is sluggish, it can lead to hormonal stagnation, weight storage, and mood shifts.

As a member, you will receive my weekly "Clinical Notes" where I bridge the gap between modern research and Ayurvedic wisdom to help you nourish this vital system.

​Click here to Subscribe to Varsha’s Health Journal & Join the May Estrobolome Series​

Health and Happiness,

Varsha

P.S. Questions about Varsha's Health Journal? Reply to this email and let me know.

P.P.S. It has been a while since I hosted a masterclass. An exclusive masterclass all about women's health through Ayurvedic nutrition is coming soon.