Blood Sugar Balance for Female Runners Blood Sugar Balance is a foundational part of great health and if not in balance may lead towards many healthy concerns. As female runners there are 3 areas which potentially can affect any of us if blood sugar balance is out of sync i.e. ENERGY DIPS – feeling that we haven’t got the energy we require to enjoy our running WEIGHT GAIN especially around the middle – which may make us feel heavy and sluggish and impact on running performance Disrupted FEMALE HORMONES resulting in symptoms such as PMS, Period Pains, Heavy Flow, and conditions such as PCOS, Endometriosis and Fertility Issues – all very concerning and potentially disruptive to our running plans throughout every month. Balancing blood sugar is a foundational nutritional strategy you may implement to support female hormone health. An imbalance in female hormones may lead to a disrupted menstrual cycle with PMS, pain, cramps, heavy flow all of which leads to a disrupted running schedule. Address these imbalances you may have a much smoother cycle and be able to enjoy your running throughout the month without interruption. https://sunny-trailblazer-4067.ck.page/9b73b64095 (BOOK YOUR PLACE )on our next FREE TRAINING: Learn all about our Healthy Woman Healthy Runner Method. We love podcasting but we love being with you LIVE even more so we can’t wait to meet you in our ZOOM ROOM! https://my.captivate.fm/dashboard/podcast/5d3689da-b02f-40a6-b670-c08d465f2c71/BOOK%20HEREhttps://sunny-trailblazer-4067.ck.page/9b73b64095 (BOOK HERE!) SHOW NOTES (00:14) How hormonal imbalance has impacted on Aileen and Karen with regards to daily living and running. (06:42) An introduction to our topic today (08:24) An overview of blood sugar balance, how imbalance occurs, the blood sugar balance rollercoaster and typical symptoms. (17:03) How blood sugar imbalances affect sex hormone imbalance and how we are aiming for balance and harmony with all hormones. (20:24) Considering how a blood sugar imbalance is contributing to chronic inflammation, high testosterone levels, oestrogen dominance and a suppression in sex hormone binding globulin. (28:03) Key nutritional and lifestyle steps to support hormonal balance and blood sugar balance. Eating Habits and WHEN you eat Eat Regularly – for most people than means 3 meals a day approx. 4-5 hours apart Don’t graze between meals – eat enough at your meals to satisfy you so you don’t need snacks Use snacks strategically i.e. if you know a meal time will be delayed beyond the 5 hour point or to support your running schedule Encourage a non eating window of at least 12 hours between dinner and breakfast

Everyone is different and may have slightly different requirements but eating regularly and leaving gaps between meals and snacks not only allows a rest and digest cycle but also allow insulin to switch off – if we are constantly grazing sugary foods and drinks then we may get into that insulin resistance state we talked about earlier. Next steps would be to: Eat Protein at every meal and snack – protein slows down the absorption of glucose into the bloodstream supporting the even blood sugar balance we are aiming for Follow Plate Balance – the starting point would be ¼ plate protein, ¼ plate of low GL carbohydrates and ½ plate of non root vegetables – we covered this is E 11 Nutrition Basics for ALL Runners and it’s a key part of our Easy Nutrition For Easy Runners Programme Focus on portions – particularly choosing LOW GL carbohydrates

It’s important to: Choose Wholefoods – avoid processed foods – the highly refined foods e.g. white flour/bread/pasta/cakes/pastry. These refined foods get converted to glucose very quickly so may lead to a blood sugar high. Whilst the wholefoods take longer to digest, keep you fuller for longer, are more nutrient dense and will help to keep blood sugar even. Minimise Stimulants like alcohol, caffeine, refined sugar as they can lead to a spike