#116 Nutrition For Active Women – with Kira Sutherland

#116 Nutrition For Active Women - with Kira Sutherland

The Holistic Nutritionists Podcast


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With the beginning of our cycle, the follicular phase, so from the first day of the period through to ovulation, we do tend to be able to push ourselves harder, we recover better, we feel better with higher intensity training. So we can work out harder. We're in what would be termed a lower hormone phase. Estrogen comes into play in that phase and estrogen is an anabolic hormone which helps us build and helps us feel good, so I definitely do fuelling differently in the first half of that cycle. Your body copes with carbohydrates a bit better, especially if you've exercised harder. You've churned through more of your stored carbohydrates or what's called glycogen, so it's a great time to be fuelling slightly higher carb. I do a little bit less fat and protein at that time but it depends on how much training someone is doing. And then the second half of the cycle where you have higher progesterone, you're not recovering as well, you have a higher body temperature, it just doesn't feel as good, you might have more bloating... I definitely focus on less carb, and a little bit more fat and protein. But really focusing overall on blood sugar level stability in that second half of the cycle.



Natalie K. Douglas is the host of the leading Alternative Health podcast, The Holistic Nutritionists Podcast.

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Natalie K. Douglas | Thyroid, Gut & Hormone Healer

Natalie K. Douglas | Thyroid, Gut & Hormone Healer

Natalie K. Douglas ("Nat") is a Holistic Dietitian and Nutritionist dedicated to Thyroid, gut and hormone healing.

Nat shows stressed, burnt out, overwhelmed women how to value their worth again, change their mindset habits, prioritize healing, and reclaim their vitality. Guaranteed.

Her clients say she’s the right girl to see if you’ve tried the conventional approach and nothing has worked.


Kira Sutherland | Naturopath & Sports Nutritionist

Kira Sutherland | Naturopath & Sports Nutritionist

Kira Sutherland is an Australian Naturopath and Sports Nutritionist with more than 20 years in clinical practice. She is the 2019 winner of the BioCeuticals Integrative Medicine Award for Excellence in clinical practice (Nutrition/Dietetics) and is the current performance nutritionist for the Sydney Marathon and running festival.

Kira divides her time between clients, lecturing at the undergraduate level, and mentoring practitioners of complementary medicine in the application of holistic sports nutrition. As a lifelong athlete, participating in multiple endurance sports, Kira is able to provide an integrated understanding and approach using her firsthand practical sports experience and academic and clinical background.


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