@Paul Barnes just asked me an interesting question. “What about cravings for the women in the group, when it’s that time of the month, it feels unfair as us men as we don’t experience what it’s like for them, is there anything else that they can be doing?” This is a very valid point and I’d love to hear if you already have an action plan for this. This is what I’ve learnt so far and here are some tips that I hope can help. If you’re in the week before or during your period and cravings increase, that’s not random. Hormones shift. Insulin sensitivity changes. Sleep can worsen. Energy demand rises. Support the body rather than fight it: more protein, more rest, magnesium support, and pre-planned snacks. The goal isn’t perfection. It’s working with your biology. Women are not “breaking the challenge” during this week. They are: - navigating hormonal physiology - managing shifting metabolism - supporting their nervous system This is not a discipline failure. It’s a phase-specific strategy shift. But increasing magnesium supplementation may help; Magnesium, the menstrual cycle, and sugar cravings In the week before and during a period, several hormonal changes occur: - Progesterone rises then drops - Estrogen falls - Insulin sensitivity often decreases - Stress response can increase - The body’s energy demand changes These shifts can lead to: - increased cravings (especially for carbohydrates and sugar) - mood changes - fatigue - sleep disruption Magnesium becomes relevant here because it plays roles in: - glucose regulation - insulin sensitivity - nervous system regulation - PMS symptom support - sleep quality - muscle relaxation Some research and clinical observations suggest magnesium status may drop or demand may increase during the luteal phase. Supplementation has been associated in some studies with reduced PMS symptoms, including cravings, mood changes, and irritability.

- What did you remove today? Chips and cookies 🤤 - What was hardest to let go of? Cookies 😂 - What did you replace it with? Fresh fruit and nuts with exercises in the morning and night - What surprised you? My mood I was happier - I do worry about eating to much fruit 🍑 😁 how it could be exchanging 1 habit for another 1 type of sugar for another or maybe 🤔 I think 💬 to much 😆

This little bowl of bastards I’m on a job…. Waiting…. Cold, hungry and bored… But something I just say to myself is “they’re not for me”, “they’re for the other people”, “they’re for the sacks and I’m not a sack” Stay strong 💪🏼

Today I craved... Caffeine and chocolate 🍫 😆 we all know chocolate is emotional tragedy in a wrapper 😂 These cravings happened at..well when I wake and today when I was thinking 🤔 missing home 😔