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Exercise and Menstrual Cycle Phases: Know Your Body, Boost Your Health | Jess Freemas

  • Writer: Georgie Kovacs
    Georgie Kovacs
  • Nov 28, 2023
  • 2 min read

Updated: Aug 11

Exercise and Menstrual Cycle

How can you sync your fitness routines with your menstrual cycle? And why should you? In this episode, exercise physiology expert Jess Freemas discusses the connection between periods, workouts, and women’s hormonal phases. She is from Orreco, a bio-analytics platform that helps athletes. At Orreco, Jess helped pioneer the FitrWoman app, which empowers female athletes and exercise enthusiasts to understand their bodies and optimize their performance.


Jess explains the challenges, stigmas, and misconceptions surrounding menstruation, working out, and how tracking your menstrual cycle can equip you to adapt your exercise habits for improved health. You’ll learn strategies to manage period symptoms, the science behind exercising according to menstrual cycle phases, and ways to level up your fitness for life.


Jess is a Female Athlete Specialist at Orreco. Based in the U.S., Dr. Freemas is advancing female athlete research and delivering high-impact consultation to various athletes and teams across the NWSL, WNBA, NCAA, and Team USA. Jess holds a Master's degree in Exercise Physiology and a Ph.D. in Human Performance from Indiana University and has published work detailing the effects of menstrual cycle hormone fluctuations on female physiology and performance.



Discussed in this episode:

  • Research on the menstrual cycle and working out

  • Women’s hormones and their impact on energy, mood, and nutritional needs

  • What happens when women stop working out because of their period?

  • How women can follow a menstrual cycle workout plan to improve health and performance

  • How the FitrWoman app helps women align their workouts and athletic goals with their menstrual cycles

  • Ways to improve menstrual education and awareness for overall health


“Menstrual cycle symptoms affect up to 90% of women. Now that we have this data, how do we make it actionable? How do we improve it? That’s really the point of [this research] — showing that women are affected and that they actually realize they’re affected by the menstrual cycle.” — Jess Freemas

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**The information shared by Fempower Health is not medical advice but for informational purposes to enable you to have more effective conversations with your doctor. Always talk to your doctor before making health-related decisions. Additionally, the views expressed by the Fempower Health podcast guests are their own and their appearance on the program does not imply an endorsement of them or any entity they represent.**


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