RESOURCES
As y'all know, or are learning,
I am a self-professed nerd.
Proudly.
La Technique has been evolving out of my genuine interest of how womxn's bodies function.
I was curious if I personally could support those hormone changes with a holistic approach:
movement, nutrition + knowledge.
My wish is for La Technique to be an evidence-based in-depth resource for womxn's hormonal health.
Empowerment, yo.
DATA HAS BEEN SKEWED TOWARDS MXN
“Twenty-five years have passed since the National Institutes of Health (NIH) mandated that women and minorities be included in all government-funded clinical studies unless their exclusion could be justified….women and women’s health concerns continue to be underrepresented in research. Most recently, the 2019–2023 Trans-NIH Strategic Plan for Women’s Health Research was initiated to improve the health of women by advancing rigorous research relevant to advancing women’s health, including sexual and reproductive health (SRH). Despite focused initiatives such as these, diagnostic development for improving women’s reproductive health has been hampered by a lack of understanding of basic uterine and menstrual physiology.”
Shocking yet sadly not surprising.
While researching hormonal balancing, much of the clinical human studies on wellness, nutrition + movement have been, created off of men + their repeating 24hr testosterone cycle. Findings for HIIT, POWER MORNING + INTERMITTENT FASTING, to name a few, are all based on studies conducted on mxn or post menopausal womxn, which is unfortunately not indicative of how a womxn’s body with an active infradian (Menstrual cycle) rhythm reacts.
Mxn + Womxn are simply different hormonally, so approaching wellness with the same brush is counter productive.
Please know that I am still researching all the time. Specifically, I am trying to find more data for hormone replacement therapy + Gender Affirming Hormone Therapy in terms of infradian rhythm, brain chemistry, nutrition + movement.
All womxn deserve better research, but the data that I have found is bloody interesting.
To be clear, never disregard seeking professional medical advice or delay in seeking it because of something you have read or seen on the La Technique site.
Practitioners
trusted professionals
PRACTITIONERS
These are body practitioners that I have worked with, or currently work with, that I have learned from. due to their passing on of knowledge, I have included multiple random techniques + information on the La Technique site. If you are interested in working with any of them, please email me for their contact info.
Sophie Bibeau, Osteopath (Montreal)
Julie Beulac, Registered Massage Therapist, SPECIALIZES IN PRENATAL + POST PARTUM MASSAGE (Montreal)
Kara Egelton, Kinesiologist, Osteopath, prenatal + Post Partum Trainer (Toronto)
Dr. Limin Lo, TCM, Accupuncture + Herbalist (Calgary)
Lulubelle Moon, Registered Massage Therapist (Bali)
Andy Morin, Functional Movement Trainer (Montreal)
Karolane Pellerin, Pelvic Floor Physiotherapist (Montreal)
Below are the sources I used to consolidate information. (My apologies for lack of citations on my site, as of yet, but that may change...)
As I learn more, I will be adding to this list as well as the La Technique site.
Books
readers are leaders ; )
BOOKS
Beyond The Pill by Dr. Jolene Brighten
Cooking For Hormone Balance by Magdalena Wszelaki
Gerson Therapy by Charlotte Gerson
In The Flo by Alisa Vitti
Iyengar Yoga for Motherhood by Geeta Iyengar, Rita Keeler + Kerstin Khatteb
Meals That Heal Inflammation by Julie Daniluk, R.H.N.
Period Power by Maisie Hill
Period Repair Manual by Lara Briden, ND
Plantfed Mama's Holistic Guide to a Vegan Pregnancy by Candy Marx, MH, HHP
The Baby Book by Dr. William Sears
The Complete Book of Running for Women by Claire Kowalchik
The First Forty Days by Heng Ou, Amely Greevan + Marisa Belger
The Fourth Trimester by Kimberly Ann Johnson
Yoga Mama, Yoga Baby by Margo Shapiro Bachman
Podcasts
great way to learn
Scientific Studies
scholarly papers - bloody interesting
Scientific Studies
A systematic review of antiandrogens and feminization in transgender women
Lachlan M Angus et al. Clin Endocrinol (Oxf). 2021 May.
https://pubmed.ncbi.nlm.nih.gov/32926454/
ASSOCIATIONS BETWEEN MENSTRUAL CYCLE PHASE, PHYSICAL ACTIVITY LEVEL AND DIETARY MACRONUTRIENT INTAKE
S. Chappell and A.C. Hackney
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6775480/
Avoidance Learning Across the Menstrual Cycle: A Conceptual Replication
Esther K. Diekhof*, Sina Korf, Franziska Ott, Carolin Schädlich and Sarah K. C. Holtfrerich
Faculty of Mathematics, Informatics and Natural Sciences, Department of Biology, Institute of Zoology, Neuroendocrinology and Human Biology Unit, Universität Hamburg, Hamburg, Germany
https://www.frontiersin.org/articles/10.3389/fendo.2020.00231/full
Body Size and Ethnicity Are Associated with Menstrual Cycle Alterations in Women in the Early Menopausal Transition: The Study of Women’s Health across the Nation (SWAN) Daily Hormone Study
Nanette Santoro, Bill Lasley, Dan McConnell, Jenifer Allsworth, Sybil Crawford, Ellen B. Gold, Joel S. Finkelstein, Gail A. Greendale, Jenny Kelsey, Stan Korenman ... Show more
The Journal of Clinical Endocrinology & Metabolism, Volume 89, Issue 6, 1 June 2004, Pages 2622–2631, https://doi.org/10.1210/jc.2003-031578
Published: 01 June 2004 Article history
https://academic.oup.com/jcem/article/89/6/2622/2870296
Bone Safety During the First Ten Years of Gender-Affirming Hormonal Treatment in Transwomen and Transmen
Chantal M Wiepjes et al. J Bone Miner Res. 2019 Mar.
https://pubmed.ncbi.nlm.nih.gov/30537188/
Cardiorespiratory fitness, sleep, and physiological responses to stress in women
Shannon K Crowley et al. Eur J Sport Sci. 2020 Nov.
https://pubmed.ncbi.nlm.nih.gov/31939334/
Changes in macronutrient, micronutrient, and food group intakes throughout the menstrual cycle in healthy, premenopausal women
Anna M Gorczyca et al. Eur J Nutr. 2016 Apr.
https://pubmed.ncbi.nlm.nih.gov/26043860/
Cognitive, sensory, and emotional changes associated with the menstrual cycle: a review
Miranda A Farage et al. Arch Gynecol Obstet. 2008 Oct.
https://pubmed.ncbi.nlm.nih.gov/18592262/
Effects of Dietary Phytoestrogens on Hormones throughout a Human Lifespan: A Review
Inés Domínguez-López, Maria Yago-Aragón, [...], and Sara Hurtado-Barroso
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7468963/
Effects of the menopausal transition on energy expenditure: a MONET Group Study
K Duval et al. Eur J Clin Nutr. 2013 Apr.
https://pubmed.ncbi.nlm.nih.gov/23422924/
Effect of the menstrual cycle on energy and nutrient intake
M C Martini et al. Am J Clin Nutr. 1994 Dec.
https://pubmed.ncbi.nlm.nih.gov/7985630/
Effect of flax seed ingestion on the menstrual cycle
W R Phipps et al. J Clin Endocrinol Metab. 1993 Nov.
https://pubmed.ncbi.nlm.nih.gov/8077314/
Energy and nutrient intakes during different phases of the menstrual cycle in females in the United Arab Emirates
Leila I Cheikh Ismail et al. Ann Nutr Metab. 2009.
https://pubmed.ncbi.nlm.nih.gov/19321940/
Energy regulation over the menstrual cycle
W G Johnson et al. Physiol Behav. 1994 Sep.
https://pubmed.ncbi.nlm.nih.gov/7972403/
Estrogen
Delgado BJ, Lopez-Ojeda W.
Publication Details
Continuing Education Activity
https://www.ncbi.nlm.nih.gov/books/NBK538260/
Estrogen increases locomotor activity in mice through estrogen receptor alpha: specificity for the type of activity
Sonoko Ogawa et al. Endocrinology. 2003 Jan.
https://pubmed.ncbi.nlm.nih.gov/12488349/
Exercise in Pregnancy
A Clinical Review
Sally K. Hinman, MD, PhD, Kristy B. Smith, MD, [...], and M. Seth Smith, MD, PharmD
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4622376/
Fertility following fixed-time AI in CIDR-treated beef heifers given GnRH or estradiol cypionate and fed diets supplemented with flax seed or sunflower seed
M G Colazo et al. Theriogenology. 2004
https://pubmed.ncbi.nlm.nih.gov/15036999/
Fluid and electrolyte balance considerations for female athletes
Paola Rodriguez-Giustiniani,Nidia Rodriguez-Sanchez &Stuart D.R. Galloway
Pages 697-708 | Accepted author version posted online: 14 Jun 2021, Published online: 17 Jun 2021
https://www.tandfonline.com/doi/full/10.1080/17461391.2021.1939428
Heightened cortisol response to exercise challenge in women with functional hypothalamic amenorrhea
Kristen M Sanders et al. Am J Obstet Gynecol. 2018 Feb.
https://pubmed.ncbi.nlm.nih.gov/29170001/
Hemoglobin and Serum Iron Concentrations in Menstruating Nulliparous Women in Jos, Nigeria
Mary-Jane N. Ofojekwu, FMLSCN, Ogbonnaya U. Nnanna, MLS, Charles E. Okolie, PhD, Lolade A. Odewumi, AMLSCN, Ikechukwu O. U. Isiguzoro, M.Sc, Moses. D. Lugos, M.Sc
Laboratory Medicine, Volume 44, Issue 2, May 2013, Pages 121–124, https://doi.org/10.1309/LMM7A0F0QBXEYSSI
Published: 01 May 2013
https://academic.oup.com/labmed/article/44/2/121/2657721
Hormonal Responses to Endurance and Resistance Exercise in Females Aged 19–69 Years
Jennifer L. Copeland, Leslie A. Consitt, Mark S. Tremblay
The Journals of Gerontology: Series A, Volume 57, Issue 4, 1 April 2002, Pages B158–B165, https://doi.org/10.1093/gerona/57.4.B158
Published: 01 April 2002
https://academic.oup.com/biomedgerontology/article/57/4/B158/600124
How does hormone transition in transgender women change body composition, muscle strength and haemoglobin? Systematic review with a focus on the implications for sport participation
Joanna Harper1, Emma O'Donnell1, Behzad Sorouri Khorashad2, Hilary McDermott1, http://orcid.org/0000-0003-4668-2441Gemma L Witcomb1
Correspondence to Dr Gemma L Witcomb, School of Sport, Exercise and Health Sciences, Loughborough University, Loughborough, UK; G.L.Witcomb@lboro.ac.uk
https://bjsm.bmj.com/content/55/15/865
Impact of Nutrition-Based Interventions on Athletic Performance during Menstrual Cycle Phases: A Review
Macy M. Helm, Graham R. McGinnis, and Arpita Basu
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8296102/
Individualized luteal phase support
Barbara Lawrenz et al. Curr Opin Obstet Gynecol. 2019 Jun.
https://pubmed.ncbi.nlm.nih.gov/30855289/
Iron Deficiency in Menstruating Adult Women: Much More than Anemia
M. Cristina Fernandez-Jimenez, MD, Gemma Moreno, MD, [...], and Angel F. Remacha, MD, PhD
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7784796/
Mechanisms underlying vestibulo-cerebellar motor learning in mice depend on movement direction
Kai Voges,Bin Wu,Laura Post,Martijn Schonewille,Chris I. De Zeeuw
First published: 06 June 2017
https://doi.org/10.1113/JP274346
Menstrual cycle influence on cognitive function and emotion processing—from a reproductive perspective
Inger Sundström Poromaa1* and Malin Gingnell2
1Department of Women's and Children's Health, Uppsala University, Uppsala, Sweden
2Department of Psychology, Uppsala University, Uppsala, Sweden
https://www.frontiersin.org/articles/10.3389/fnins.2014.00380/full
Menstrual cycle-associated modulations in neuromuscular function and fatigability of the knee extensors in eumenorrheic women
Paul Ansdell et al. J Appl Physiol (1985). 2019.
https://pubmed.ncbi.nlm.nih.gov/30844334/
Menstrual cycle phase modulates emotional conflict processing in women with and without premenstrual syndrome (PMS)--a pilot study
Jana Hoyer et al. PLoS One. 2013.
https://pubmed.ncbi.nlm.nih.gov/23637739/
Menstrual cycle rhythmicity: metabolic patterns in healthy women
C. F. Draper, K. Duisters, …J. van der Greef
https://www.nature.com/articles/s41598-018-32647-0
Menstruation: Science and Society
This work was presented at the “Menstruation: Science and Society” meeting, NIH: Eunice Kennedy Shriver National Institute of Child Health and Human Development, Bethesda, MD, Sept. 20–21, 2018.
Author links open overlay panelHilary O.D.CritchleyMDa…Linda G.GriffithPhDt
https://www.sciencedirect.com/science/article/pii/S0002937820306190
Metabolomics as a tool to identify biomarkers to predict and improve outcomes in reproductive medicine: a systematic review
Timothy Bracewell-Milnes et al. Hum Reprod Update. 2017.
https://pubmed.ncbi.nlm.nih.gov/29069503/
Mid-cycle headaches and their relationship to different patterns of premenstrual stress symptoms
Jeff Kiesner et al. Headache. 2013 Jun.
https://pubmed.ncbi.nlm.nih.gov/23521540/
Neurobiological changes during the peripartum period: implications for health and behavior
Emilia F Cárdenas, Autumn Kujawa, Kathryn L Humphreys
Social Cognitive and Affective Neuroscience, Volume 15, Issue 10, October 2020, Pages 1097–1110, https://doi.org/10.1093/scan/nsz091
Published: 23 December 2019
https://academic.oup.com/scan/article/15/10/1097/5671634
Neurologic Factors in Female Sexual Function and Dysfunction
Kazem M. Azadzoi and Mike B. Siroky
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2907491/
Nutrient Intake during Pregnancy and Post-Partum: ECLIPSES Study
Estefania Aparicio et al. Nutrients. 2020.
https://pubmed.ncbi.nlm.nih.gov/32392706/
Nutrients and perinatal depression: a systematic review
Thalia M Sparling et al. J Nutr Sci. 2017.
https://pubmed.ncbi.nlm.nih.gov/29296279/
Nutrition and Female Fertility: An Interdependent Correlation
Erica Silvestris, Domenica Lovero, and Raffaele Palmirotta
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6568019/
Nutrition and the psychoneuroimmunology of postpartum depression
E. R. Ellsworth-Bowers1 and E. J. Corwin2,*
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3564601/
Oestrogen engages brain MC4R signalling to drive physical activity in female mice
William C. Krause, Ruben Rodriguez, …Holly A. Ingraham Show authors
Nature volume 599, pages131–135 (2021)
https://www.nature.com/articles/s41586-021-04010-3
Omega-3 Fatty Acids and Depression: Scientific Evidence and Biological Mechanisms
Giuseppe Grosso, 1 ,* Fabio Galvano, 1 Stefano Marventano, 2 Michele Malaguarnera, 1 Claudio Bucolo, 1 Filippo Drago, 1 and Filippo Caraci 3 , 4
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3976923/
One woman's low is another woman's high: Paradoxical effects of the menstrual cycle
Jeff Kiesner. Psychoneuroendocrinology. 2011 Jan.
https://pubmed.ncbi.nlm.nih.gov/20650571/
Patterns of mood changes throughout the reproductive cycle in healthy women without premenstrual dysphoric disorders
X Gonda et al. Prog Neuropsychopharmacol Biol Psychiatry. 2008.
https://pubmed.ncbi.nlm.nih.gov/18721843/
Physical characteristics of the menstrual cycle and premenstrual depressive symptoms
Jeff Kiesner. Psychol Sci. 2009 Jun.
https://pubmed.ncbi.nlm.nih.gov/19422620/
Possible factors for altered energy balance across the menstrual cycle: a closer look at the severity of PMS, reward driven behaviors and leptin variations
Jessica McNeil et al. Eur J Obstet Gynecol Reprod Biol. 2012 Jul.
https://pubmed.ncbi.nlm.nih.gov/22464206/
Prenatal micronutrient supplementation and postpartum depressive symptoms in a pregnancy cohort
Brenda MY Leung, Bonnie J Kaplan, Catherine J Field, Suzanne Tough, Misha Eliasziw, Mariel Fajer Gomez, Linda J McCargar, Lisa Gagnon & and the APrON Study Team
https://bmcpregnancychildbirth.biomedcentral.com/articles/10.1186/1471-2393-13-2
Protein Requirements of Healthy Lactating Women Are Higher Than the Current Recommendations
Betina Rasmussen, Madeleine Ennis, Paul Pencharz, Ronald Ball, Glenda Courtney-martin, Rajavel Elango
https://academic.oup.com/cdn/article/4/Supplement_2/653/5845145
Protein Requirements of Healthy Pregnant Women during Early and Late Gestation Are Higher than Current Recommendations
Trina V Stephens, Magdalene Payne, Ronald O Ball, Paul B Pencharz, Rajavel Elango
The Journal of Nutrition, Volume 145, Issue 1, January 2015, Pages 73–78, https://doi.org/10.3945/jn.114.198622
Published: 24 September 2014
https://academic.oup.com/jn/article/145/1/73/4585822
Rhythm of sebum excretion during the menstrual cycle
C Piérard-Franchimont et al. Dermatologica. 1991.
https://pubmed.ncbi.nlm.nih.gov/1884855/
Sex differences and considerations for female specific nutritional strategies: a narrative review
Kealey J. Wohlgemuth, Luke R. Arieta, …Abbie E. Smith-Ryan Show authors
Journal of the International Society of Sports Nutrition volume 18, Article number: 27 (2021)
https://jissn.biomedcentral.com/articles/10.1186/s12970-021-00422-8
Sex Hormones' Regulation of Rodent Physical Activity: A Review
J. Timothy Lightfoot
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2359866/#B15
Sex steroid hormones differentially regulate nitric oxide synthase and arginase activities in the proximal and distal rabbit vagina
AM Traish, NN Kim, Y-H Huang, K Min, R Munarriz & I Goldstein
https://www.nature.com/articles/3901097
Steroid stress hormone changes throughout the menstrual cycle: A rise in evening aldosterone concentration in early luteal phase precedes the symptoms of premenstrual syndrome
Lubomira Izakova et al. J Neuroendocrinol. 2021.
https://pubmed.ncbi.nlm.nih.gov/34595778/
Summary of International Guidelines for Physical Activity Following Pregnancy
Kelly R. Evenson, PhD, MS, FACSM, Michelle F. Mottola, PhD, FACSM, [...], and Wendy J. Brown, PhD, MSc
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4134098/#:~:text=Exercise%20Prescription&text=The%20USDHHS%20recommended%20that%20healthy,activity%20spread%20throughout%20the%20week.
The association between dietary lignans, phytoestrogen-rich foods, and fiber intake and postmenopausal breast cancer risk: a German case-control study
Aida Karina Zaineddin et al. Nutr Cancer. 2012.
https://pubmed.ncbi.nlm.nih.gov/22591208/
The contribution of alliaceous and cruciferous vegetables to dietary sulphur intake
Joanne F. Doleman, Katrijn Grisar, [...], and Richard F. Mithen
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5460521/
The Effects of Menstrual Cycle Phase on Physical Performance in Female Soccer Players
Ross Julian, Anne Hecksteden, Hugh H. K. Fullagar, Tim Meyer
https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0173951
The influence of the menstrual cycle on energy balance and taste preference in Asian Chinese women
Sarah A Elliott et al. Eur J Nutr. 2015 Dec.
https://pubmed.ncbi.nlm.nih.gov/25504446/
Training of a discrete motor skill in humans is accompanied by increased excitability of the fastest corticospinal connections at movement onset
Patrick Wiegel,Christian Leukel
First published: 26 May 2020
https://doi.org/10.1113/JP279879
Women temporarily synchronize their menstrual cycles with the luminance and gravimetric cycles of the Moon
C. HELFRICH-FÖRSTER HTTPS://ORCID.ORG/0000-0002-0859-9092 S. MONECKE HTTPS://ORCID.ORG/0000-0003-1167-752X[...]T. A. WEHR Authors Info & Affiliations
SCIENCE ADVANCES • 27 Jan 2021 • Vol 7, Issue 5 • DOI: 10.1126/sciadv.abe1358
https://www.science.org/doi/10.1126/sciadv.abe1358
Websites
Vetted Sites
https://www.myishabattle.com/sex-life-resources
https://ssw.umich.edu/faculty/profiles/tenure-track/skattari
https://solidstarts.com/
Accreditations
my body learning journey to date
When it comes to movement, I am a snob. I can see technique + form immediately, which to date has always correlated with education. If you are curious, here are my official health + movement certifications to date:
Advanced Tap
Intermediate Jazz (CDTA)
BASI Pilates
CanFitPro Personal Training Specialist
CPR-C (up to date)
Elementary Ballet (RAD)
Functional Training Anatomy
Low Back Disorders: Evidence-based Prevention and Rehabilitation
PCES 2.0: Pregnancy + Post Partum Corrective Exercise Specialist
Pilates Anatomy
Postural Assessment
Power Yoga
Practical Nutrition for Sports Medicine and Fitness Professionals
Prenatal + Post Partum Exercise Design
*upcoming continuing education: Running for Womxn, Iyengar for Motherhood + wherever else my passion for knowledge takes me.