Brighten says caloric needs can rise by 5–10% between ovulation and the next period as progesterone increases metabolic rate. Hunger can therefore be normal, while a slight increase in body temperature may make hard training feel more fatiguing for some people.

Caloric need may rise 5–10% during the luteal phase
Progesterone raises metabolic rate and slightly reduces insulin sensitivity
Increased hunger is a normal biological response
Heat sensitivity can make intense exercise feel harder
Extra calories should come from nutrient-dense foods

“we can see a 5 to 10% increased caloric need during our ludal phase that is ovulation until your next period because of progesterone”
Dr. Jolene Brighten · 05:00

“you're asking them to overcome their biology and their hormones and instead of saying don't eat so much instead we want to focus on where…”
Dr. Jolene Brighten · 06:30

#luteal phase#hunger#training#progesterone

Myth Buster09:30

Cutting Carbs Can Stall Training and Affect Hormones

Brighten pushes back on the cycle of vilifying one macronutrient after another. For people training hard and plateauing, inadequate carbohydrate intake may impair training and negatively affect hormones.

Diet culture has alternated between vilifying fat and carbohydrates
Hard training increases the relevance of carbohydrate intake
A plateau can be a prompt to review under-fueling
Inadequate carbohydrates may affect both performance and hormones

“first it was like vilify fat then it was vilify carbs it's like you know it's just always something that has to be like the…”
Dr. Jolene Brighten · 09:30

“if you are not getting adequate carbohydrates in that can definitely be difficult in your training but it also can negatively affect your hormones”
Dr. Jolene Brighten · 09:30

#carbohydrates#training#hormones#performance

Explainer· 3

Explainer01:00

Why Watermelon Rind and Saffron May Support Libido

Brighten identifies two less obvious foods associated with sexual function. Citrulline in watermelon may support tissue engorgement, while saffron research has examined low libido and inability to orgasm associated with SSRIs as well as effects in the general population.

Watermelon's citrulline may support tissue engorgement
Penile and clitoral tissue respond in similar ways
Saffron has been studied for SSRI-related sexual side effects
The supplement evidence can inspire culinary use, but it is not the same intervention

“the citrine that's in the watermelon that can help with the tissue engorgement so penis clitoris same tissue responds the same way”
Dr. Jolene Brighten · 01:00

“saffron's been shown to overcome ssris and in the average person it can also help as well in those areas”
Dr. Jolene Brighten · 01:30

#libido#saffron#watermelon#sexual health

Explainer03:00

Are Oysters Really an Aphrodisiac?

Oysters may owe their aphrodisiac reputation to several overlapping effects rather than one magic ingredient. Brighten points to zinc's relationship with testosterone while also acknowledging the setting, attention, and physical act of eating oysters.

Oysters are rich in zinc
Zinc can support testosterone levels
Testosterone and estrogen contribute to desire and arousal
Ambience and the eating experience may also shape the effect

“they are rich in zinc and zinc can help testosterone levels which is one of the hormones”
Dr. Jolene Brighten · 03:30

“testosterone and really estrogen are two of the key hormones driving sexual desire arousal your ability to self-lubricate”
Dr. Jolene Brighten · 03:30

#oysters#zinc#testosterone#aphrodisiacs

Explainer04:00

What Progesterone Does After Ovulation

After ovulation, the corpus luteum forms as a temporary endocrine structure in the ovary and produces progesterone. At optimal levels, Brighten associates progesterone with calm, sleep, endometrial preparation, bone health, and brain health.

Ovulation leaves behind the corpus luteum
The corpus luteum produces progesterone
Progesterone supports the endometrium
It also contributes to mood, sleep, bone, and brain health

“the Corpus ludum is a temporary endocrine structure in the ovary that makes progesterone”
Dr. Jolene Brighten · 04:30

“when it is optimal we are going to feel a lot more calm less anxious we're going to sleep better”
Dr. Jolene Brighten · 04:30

#progesterone#ovulation#corpus luteum#hormones

Q&A· 1

Q&A10:30

When Pounds of Fruit Are Worse Than a Little Chocolate

Cohen describes replacing desired sweets with very large quantities of grapes or cherries and then gaining weight. Brighten answers that fruit is healthy but can still be overconsumed, and asks whether a small amount of dark chocolate would have satisfied the craving more efficiently.

A food being natural does not make portions irrelevant
Fruit can be overeaten
Satisfaction matters when choosing a substitute
Dark chocolate can provide polyphenols and magnesium

“fruit is not bad and we can't over consume it”
Dr. Jolene Brighten · 11:00

“would a couple of squares of dark chocolate have satisfied you over six lounds of grapes”
Dr. Jolene Brighten · 11:30

#fruit#dark chocolate#cravings#portions

Takeaway· 2

Takeaway02:00

Saffron's Potential Mood Role Around Menopause

Brighten connects saffron not only with sexual function but also with mood during late perimenopause and menopause. She says supplement research has compared it favorably with SSRIs, while noting that people can also add saffron to food.

Depression risk can be significant around late perimenopause and menopause
Some research has compared saffron with SSRIs for mood
The cited research used supplements
Saffron can also be incorporated into food

“saffron has been shown in some research to beat out ssris in terms of helping your mood”
Dr. Jolene Brighten · 02:00

“the research has been done in supplements and you can certainly supplement but you can also just add these things in your food”
Dr. Jolene Brighten · 02:30

#saffron#menopause#mood#perimenopause

Takeaway12:00

You Do Not Need to Ban Ice Cream

Brighten argues against complete restriction even for foods that can raise blood sugar. Her practical example is to eat a sensible meal containing fiber, fat, and protein before having a serving of ice cream.

Ice cream can challenge blood-sugar control
A balanced meal can precede dessert
Fiber, fat, and protein form the meal base
A serving can fit without turning into total restriction

“we can certainly have a very sensible meal prior to that that has the fiber fat protein like I talked about and then have a…”
Dr. Jolene Brighten · 12:00

“I don't think we should be so restrictive”
Dr. Jolene Brighten · 12:00

#ice cream#balanced eating#restriction#blood sugar

Frameworks in this episode

Health Markers Over Scale Scorecard

Resistant Starch Cooling Method

Insights & moments

⚡Myth Buster· 2

Luteal-Phase Hunger Is Biology, Not Failed Willpower