「黃體期」會令你食多 168 kcal?
點解 CaLoMei 唔自動加 calories

On luteal phase being harder

“In the luteal phase, this is where we have the most change — pro-inflammatory response, inability to access carbohydrate as well, higher sympathetic drive. So there's lots of things in there that aren't so fantastic for accommodating stress.”

「黃體期係變化最大嘅時期 — 身體會有發炎反應、運用碳水化合物嘅效率變差 (即係胰島素敏感度下降)、交感神經興奮升高。所以呢段時間身體承受壓力嘅能力其實會降低。」 (留意:係「用碳水嘅效率差咗」,唔係「需要少啲碳水」 — 正因為效率差咗,所以下面個 quote Sims 先話要食多啲)

On eating more — but NOT a kcal number

“The whole goal of the luteal phase is to build tissue. So this is where we're seeing a lot of shuttling of carbohydrate and amino acids to go to build that endometrial lining. So yes, you need to eat more protein, you need to eat more carbohydrate.”

「黃體期嘅目標係 build tissue (建造組織) — 身體會將大量碳水化合物同胺基酸送去建造子宮內膜。所以你需要食多啲蛋白質、多啲碳水化合物。」 (留意:Sims 全程冇講過具體幾多卡)

On anovulatory cycles

“The sticking point is — did you ovulate or not? Women have four to five anovulatory cycles a year.”

「關鍵問題係 — 你今個週期究竟有冇排卵?女性一年大約有 4 到 5 個冇排卵嘅週期。」 (冇排卵 = 冇真正黃體期 = 大部分黃體期建議都唔啱用)

On hunger vs cravings

“After ovulation, estrogen dips, you get hungry. It comes up and people say 'I have cravings,' which are driven by progesterone... but with the elevation of estrogen, you're not hungry. You have cravings but you're not hungry.”

「排卵之後雌激素跌,會肚餓。再升返之後,大家會話『我嘴饞』,呢啲係黃體酮推動嘅。 但雌激素升嗰陣,你其實唔餓。係嘴饞但唔係真餓。」 (嘴饞 ≠ 真餓 — 兩個訊號要分得清)

On individual tracking, not generalization

“We don't have enough robust research to make generalized ideas... so the best thing to do is to track your menstrual cycle, find your own patterns, and dial in your training and your days according to what your pattern is.”

「我哋根本冇足夠紮實嘅研究去一概而論……所以最好嘅做法係:追蹤你自己嘅週期、搵到你自己嘅規律、根據你嘅規律嚟調整訓練同生活。」

Her magic-wand wish for women

“I would have everyone understand their intrinsic selves — women have forgotten what it means to listen to themselves and their bodies.”

「我希望每個女性都理解真實嘅自己 — 女性已經忘記咗點樣聽自己同自己身體嘅聲音。」