Intermittent Fasting: the Ultimate Guide for Men and Women!

Jim Kwik
22 Mar 202411:15

Summary

TLDRLe script vidéo met en évidence les bienfaits du jeûne non seulement pour la perte de poids, mais surtout pour les changements cérébraux. Il explique que le cerveau a besoin de glucose et de cétones pour fonctionner correctement et que le jeûne favorise la production de cétones. Le script démente les idées reçues sur le jeûne en soulignant son importance pour la santé globale du corps et de l'esprit, et non pas comme un choix facultatif. Des conseils pratiques sont donnés pour commencer, notamment en modifiant les habitudes alimentaires et en adoptant une fenêtre de temps pour manger et jeûner. L'importance de l'insensibilité à l'insuline pour équilibrer les hormones est également discutée, ainsi que l'impact du jeûne sur les cycles hormonaux féminins et la gestion des phases pré et post-ovulation.

Takeaways

  • 🧠 Le cerveau a besoin de 50% de glucose et 50% de cétones pour fonctionner correctement.
  • 🥗 Le jeûne aide à la production de cétones, une autre source d'énergie pour le cerveau.
  • 🕒 L'alimentation en windowing (intervalle de temps où l'on mange) permet de créer des cétones pendant le jeûne et de nourrir le cerveau après.
  • 🤔 Les gens ont un faux concept sur le jeûne, le considérant comme un choix facultatif pour perdre du poids ou avoir plus d'énergie.
  • 🛌 Le jeûne est essentiel pour le bien-être du corps et du cerveau, tout comme le sommeil.
  • 🍽️ Changer les habitudes alimentaires en adoptant des huiles saines, des glucides naturels et en évitant les toxines.
  • 🕒 Un jeûne de 16 heures suivrait d'une fenêtre de consommation de 8 heures, pour un cycle de 24 heures.
  • 💪 Rompre le jeûne avec de la protéine pour maintenir le cerveau en énergie.
  • 🚹🚺 Les hormones sont affectées par le jeûne et varient en fonction du cycle hormonal féminin.
  • 🌟 Durant les 10 premiers jours du cycle, l'estradiot stimulate les neurotransmetteurs et les hormones liés au bien-être.
  • 🍫 Les femmes ont tendance à craver du chocolat et des glucides la semaine avant leurs règles, pour augmenter les niveaux de glucose.

Q & A

  • Pourquoi le jeûne est-il important pour le cerveau ?

    -Le jeûne est important pour le cerveau car, en état de jeûne, le corps produit de faibles doses de cétones qui servent de carburant au cerveau. Ce carburant est essentiel pour au moins 50% des besoins énergétiques du cerveau.

  • Quels sont les avantages du jeûne combiné à une alimentation équilibrée ?

    -Le jeûne combiné à une alimentation équilibrée permet de bénéficier des avantages des cétones pour l'alimentation cérébrale et des nutriments nécessaires au corps. Cela favorise un mélange des meilleures des deux mondes pour une meilleure santé globale.

  • Quelles sont les principales erreurs de compréhension sur le jeûne dans la communauté générale ?

    -L'une des principales erreurs de compréhension est que le jeûne est facultatif et uniquement pour perdre du poids. Cependant, le jeûne est essentiel pour les bienfaits thérapeutiques sur le corps et le cerveau, et doit être considéré comme une pratique indispensable, similaire au sommeil.

  • Comment les régimes alimentaires occidentaux standard peuvent-ils avoir un impact négatif sur le cerveau ?

    -Les régimes alimentaires occidentaux standard, riches en graisses transformées, en produits sucrés et en ingrédients toxiques, peuvent provoquer de l'inflammation cérébrale et rendre le métabolisme à base de sucre dysfonctionnel et lent.

  • Quelles sont les trois étapes principales pour changer son alimentation afin de préparer le jeûne ?

    -Les trois étapes principales comprennent le changement d'huiles (privilégier les bonnes huiles et éviter les mauvaises), le changement de sources de glucides (manger des glucides naturels avec des fibres) et l'élimination des toxines (éviter les aliments avec des ingrédients synthétiques et des colorants artificiels).

  • Comment le jeûne peut-il être plus facile à gérer ?

    -Le jeûne peut devenir plus facile en adoptant une routine alimentaire qui inclut une fenêtre de temps pour jeûner et une fenêtre pour manger. En faisant des choix alimentaires saines, le jeûne devient moins pénible et plus soutenable.

  • Quelle est la durée recommandée pour la fenêtre de consommation de nourriture pendant le jeûne ?

    -La recherche la plus courante suggère une fenêtre de consommation de nourriture de 8 heures lors d'un jeûne de 16 heures. Cela permet au corps de bénéficier des bienfaits du jeûne tout en assurant un apport nutritionnel suffisant pendant la période de consommation.

  • Comment le jeûne affecte-t-il les hormones du corps ?

    -Le jeûne crée un changement hormonal, en particulier l'insuline, qui affecte les hormones sexuelles comme l'estradiol, la progesterone et la testostérone. L'insensibilité à l'insuline est essentielle pour l'équilibre de ces hormones.

  • Quels sont les besoins hormonaux spécifiques des femmes pendant leur cycle menstruel ?

    -Les femmes ont besoin de荣耀 leur cycle hormonal naturel avec des variations de 28 à 30 jours. Les hormones fluctuent tout au long du cycle, nécessitant une adaptation des comportements alimentaires, de jeûne et d'exercice pour soutenir un équilibre hormonal sain.

  • Quels sont les comportements et les besoins nutritionnels des femmes pendant les premières 10 jours de leur cycle ?

    -Pendant les premières 10 jours du cycle, les femmes ont besoin d'une augmentation de l'estradiol, qui stimule des neurotransmetteurs comme la dopamine, la sérotonine, l'acétylcholine et l'oxytocine. Les femmes peuvent se sentir plus sociables et heureuses pendant cette période et peuvent tolérer des jeûnes plus longs en raison de la tolérance de l'estradiol au cortisol.

  • Comment les femmes peuvent-elles gérer les fluctuations hormonales pendant leur cycle menstruel ?

    -Les femmes peuvent gérer les fluctuations hormonales en adaptant leur alimentation, leur jeûne et leur exercice en fonction des besoins hormonaux spécifiques à chaque phase de leur cycle. Par exemple, pendant la phase avant la menstruation, il est important de réduire le stress et d'augmenter l'apport en glucides pour soutenir la progesterone.

Outlines

00:00

🥗 Fasting and Brain Health

This paragraph discusses the importance of fasting not only for weight loss but also for the significant changes it brings to the brain. The speaker emphasizes that the brain requires 50% glucose and 50% ketones for fuel, and fasting helps produce low microdoses of ketones that provide necessary fuel to the brain. The speaker suggests adopting a ketogenic diet and adjusting eating patterns to include healthy oils and natural carbohydrates while eliminating toxins. The idea is to integrate fasting as a regular practice, similar to sleep, for optimal brain function and overall well-being.

05:00

🕒 Understanding Fasting and Hormones

This paragraph explores the misconceptions about fasting and its impact on hormonal balance. The speaker argues that fasting is not optional but a necessity for a healing experience for both body and brain. The discussion moves on to the hormonal changes fasting induces, particularly affecting insulin levels, which in turn influences sex hormones like estrogen, progesterone, and testosterone. The speaker explains the importance of insulin sensitivity for hormone balance and how fasting can be tailored according to the body's hormonal cycles for maximum benefits.

10:02

🌿 Hormonal Cycles and Fasting

This paragraph delves into the specifics of how hormonal cycles in women affect fasting practices. The speaker describes how estrogen, which stimulates feel-good neurotransmitters, peaks during the first ten days of a woman's cycle, making it an ideal time for fasting. The ovulation period, characterized by high testosterone, is highlighted as a time of increased motivation and creativity. The speaker also addresses the post-ovulation hormone crash and suggests that women should adjust their fasting practices accordingly, emphasizing the importance of understanding and honoring the body's natural hormonal rhythms.

Mindmap

Keywords

💡Jeûne

Le jeûne est un processus de privation de nourriture pour un certain temps, souvent associé à des bénéfices sur la santé et la performance cognitive. Dans le script, le jeûne est présenté comme un état naturel et essentiel pour le bon fonctionnement du cerveau et du corps, plutôt que simplement comme un moyen de perte de poids.

💡Cétones

Les cétones sont des composés chimiques produit par le corps lorsqu'il brûle les graisses pour fournir de l'énergie, en l'absence de glucose. Elles jouent un rôle crucial dans le jeûne en servant de source d'énergie alternative au glucose pour le cerveau.

💡Glucose

La glucose est un sucre simple qui sert de source primaire d'énergie pour de nombreux organismes, y compris le cerveau humain. Elle est généralement obtenue à partir de la nourriture ingérée et est régulièrement utilisée par le corps pour fonctionner correctement.

💡Kétogénère

Un régimekétogène est un mode de consommation qui favorise la production de cétones en réduisant la consommation de glucose et en augmentant la consommation de graisses et de protéines. Il est souvent utilisé pour perdre du poids ou pour des raisons de santé.

💡Nutrition

La nutrition fait référence à l'ingestion et à l'absorption des aliments qui fournissent les nutriments nécessaires au corps pour grandir, se développer et fonctionner correctement. Cela inclut une variété de macronutriments (comme les glucides, les graisses et les protéines) et de micronutriments (comme les vitamines et les minéraux).

💡Inflammation cérébrale

L'inflammation cérébrale est une réaction de l'organisme aux facteurs de stress et aux toxines qui peuvent affecter le cerveau, provoquant des dommages et des dysfonctionnements potentiels. Elle peut être liée à divers troubles neurologiques et psychologiques.

💡Hormones

Les hormones sont des substances chimiques produites par les glandes qui sont diffusées dans le sang et qui ont des effets sur divers tissus et organes du corps. Elles régulent de nombreux processus vitaux, notamment la croissance, la digestion, la reproduction et la réponse au stress.

💡Insuline

L'insuline est une hormone produite par les cellules du pancréas qui permet au glucose du sang d'être absorbé par les cellules pour être utilisé comme énergie. Elle joue un rôle crucial dans le régulation du métabolisme et de la sensibilité aux glucides.

💡Cycle hormonal féminin

Le cycle hormonal féminin fait référence aux fluctuations hormonales qui caractérisent le cycle menstruel d'une femme, y compris les changements dans les niveaux d'œstrogène, de progestérone et de[testo]. Ces hormones influencent de nombreux aspects de la santé et du bien-être, notamment la fertilité, la mood et la santé physique.

💡Fasting window

La fasting window, ou fenêtre de jeûne, fait référence à la période pendant laquelle une personne ne consomme pas de nourriture et se trouve dans un état de jeûne. La durée de cette fenêtre peut varier selon les personnes et les objectifs de santé.

💡Eating window

L'eating window, ou fenêtre de consommation, est la période pendant laquelle une personne qui pratique le jeûne consomme sa nourriture. Comme la fasting window, la durée de l'eating window peut varier et doit être adaptée aux besoins et aux objectifs de chaque individu.

💡Sex hormones

Les hormones sexuelles sont des hormones produites par les glandes sexuelles qui influencent la croissance et la développement des caractéristiques secondaires masculins et féminins. Chez les hommes, les hormones sexuelles principales sont le testostérone, tandis que chez les femmes, ce sont l'œstrogène, la progestérone et, dans une moindre mesure, le testostérone.

💡Neurotransmetteurs

Les neurotransmetteurs sont des substances chimiques qui permettent la communication entre les neurones dans le système nerveux. Ils jouent un rôle crucial dans la régulation de l'humeur, de la douleur, de la mémoire et d'autres fonctions cognitives.

Highlights

Fasting is not just for weight loss but also for significant brain changes.

The brain requires 50% glucose and 50% ketones for fuel, and fasting helps produce ketones.

Fasting should be viewed as essential, similar to sleep, for the body's healing process.

Changing dietary habits to focus on healthy oils, natural carbohydrates, and reducing toxins can make fasting more effective.

Fasting can be combined with strategic eating windows to optimize health benefits.

Research suggests a 16:8 fasting to eating ratio for optimal health benefits.

Fasting helps balance insulin, which in turn affects sex hormones like estrogen, progesterone, and testosterone.

Men have a 24-hour cycle of testosterone production, affecting the brain and body.

Women's hormonal cycles are complex, with different behaviors and needs during various stages of the menstrual cycle.

During the first 10 days of a woman's cycle, estrogen stimulates positive neurochemicals like dopamine and serotonin.

Ovulation is a powerful time for women's creativity and motivation due to the surge in testosterone.

After ovulation, hormones crash, and women may need to adjust their diet and lifestyle to manage this change.

Understanding and adapting to hormonal changes throughout the month can lead to better overall well-being.

Women often crave chocolate and carbohydrates before their period, which is a natural response to increase glucose levels for progesterone.

Adapting fasting and lifestyle habits to hormonal cycles can significantly improve mental and physical health.

The conversation emphasizes the importance of individualized approaches to diet and fasting based on hormonal health.

Fasting and diet should not be a one-size-fits-all approach but rather tailored to the body's natural rhythms and needs.

Transcripts

play00:00

let's get into this so fasting and the

play00:02

Brain yeah yeah where do we start you

play00:04

know what my chronic statement is is

play00:07

that if people come to fasting to lose

play00:10

weight happy you're here but I'm going

play00:12

to ask you to stay for the brain changes

play00:15

I love this so the first thing to

play00:17

realize and I I'm sure I mean I know I'm

play00:20

I'm speaking to the master here but your

play00:22

brain needs 50% glucose for fuel and 50%

play00:27

ketones it has this other fuel source so

play00:30

the biggest thing that I think about

play00:32

fasting is that when you put yourself in

play00:34

a fasted State you are producing low

play00:37

micro does of ketones and these ketones

play00:40

will go up into the brain and provide it

play00:42

the fuel that it needs now I think we've

play00:45

been coming in through for ketones in

play00:47

the wrong door we've been going in

play00:49

through like the ketogenic diet I'm

play00:51

saying let's just take everything you

play00:53

eat compress it into a specific eating

play00:56

window leave leaving longer space for

play00:59

fasting you're going to create ketones

play01:01

in that fasting window and now you're

play01:03

providing the fuel source that your

play01:05

brain needs at least 50% of it and then

play01:08

when you eat you can go into all the

play01:10

brain foods you can go into all the

play01:12

things that we know will nourish it from

play01:13

another angle and now you've you've

play01:15

brought the Best of Both Worlds together

play01:17

I love that what what what are some of

play01:19

the misconceptions that you find the

play01:21

community has or people in general in

play01:24

the public has about fasting here's the

play01:26

biggest one that's showing up lately um

play01:28

and people are really re acting strongly

play01:30

to it is I believe that fasting is for

play01:34

everyone I really believe that the

play01:37

misconception is that fasting is this

play01:40

optional state that we maybe decide to

play01:43

try if we want to lose weight or we want

play01:45

it more energy or maybe we heard about

play01:47

the brain power like we were just saying

play01:49

and that it's sort of like a diet it's

play01:51

like yeah that sounded like a really

play01:53

cool thing I should

play01:54

do I think of it like sleep you cannot

play01:59

go your whole life without sleep and

play02:01

just like you expressed on my podcast

play02:03

you need sleep for so many brain

play02:06

functions that will happen while you're

play02:08

sleeping if you are not fasting you are

play02:11

missing out on a massive healing

play02:13

experience for your body and your brain

play02:15

it is not optional in my book yeah it's

play02:17

not even optional it's it's it's a must

play02:19

where does somebody start well okay so

play02:21

interesting you start with food so if

play02:23

I'm going to assume if I'm talking to

play02:25

somebody on the western American or

play02:27

standard diet we're highly acced oils

play02:31

refined flowers toxic ingredients all of

play02:34

that as you know is creating brain

play02:35

inflammation but it's also making your

play02:38

sugar burning metabolism really really

play02:41

dysfunctional and sluggish so let's just

play02:44

change that let's change it to three

play02:46

different foods that you are going to

play02:47

focus on you're going to eat healthy

play02:49

oils so good oils not bad oils these are

play02:53

like your olive oil your MCT oil coconut

play02:56

oil all of those are the health healthy

play02:59

oils the bad ones are canola cotton seed

play03:02

corn oils I I list them all in the book

play03:04

so let's switch your oils second thing

play03:07

let's switch your carb source so the

play03:10

whole world's gone like low carb and I'm

play03:13

not a I'm not saying go low carb I'm

play03:15

saying go eat carb that has fiber in it

play03:18

so that is anything that's come out of

play03:21

the Earth so I call it Nature's carbs

play03:23

just anything that that doesn't have a

play03:25

label on it an

play03:26

apple greens like a potato

play03:30

anything that came from the earth is

play03:32

Nature's carbs okay so and then the

play03:34

third one is just get rid of the toxins

play03:36

that get rid of the diet CES and the

play03:38

synthetic ingredients and the red dyes

play03:40

and all that that's going into our food

play03:43

system if we make those three changes

play03:46

then fasting becomes so effortless and

play03:50

the your next step then becomes to start

play03:53

looking at your food every day as you

play03:55

have a fasting window and you have an

play03:58

eating Window M it's not like you're

play04:00

going to get up and just eat all day

play04:03

you're going to make a conscious

play04:04

decision in the moment when that eating

play04:06

window opens we'll use today as an

play04:09

example I got up I started writing this

play04:11

morning I was in a highly creative space

play04:14

um I went and moved my body around 10:30

play04:17

I went and made a bunch of calls while I

play04:19

was walking all of that was in a fasted

play04:21

State and then I came here at noon right

play04:23

before I came here I broke my fast and I

play04:26

broke it with protein a really high

play04:28

protein so that I can keep my brain

play04:31

fueled um and that's all I've had today

play04:33

is well I guess and then I had a salad a

play04:36

salad with protein so now my eating

play04:38

window is open so now I would eat until

play04:41

I eat dinner and then I shut that window

play04:43

down again and have you found there's a

play04:44

certain amount of hours for that eating

play04:45

window and that fasting window that in

play04:48

terms of the maximum return or yeah so

play04:50

the most the most yeah the most common

play04:52

research was done out of cell metabolism

play04:55

on what they call

play04:56

168 so 16 hours of fasting 8 hours of

play05:00

eating so your eating window would be8

play05:02

hours so that would be like you open

play05:05

your eating window up at noon and it

play05:07

Clos closes down at 8 and you can eat

play05:10

throughout that whole time you get to

play05:12

decide how often you want to eat got it

play05:14

but then once you shut that eating

play05:16

window down now you're not even drinking

play05:19

you're not doing any water can go in

play05:21

coffee the next morning but you're not

play05:24

at raising your glucose okay so coffee

play05:27

is okay coffee is okay yeah is there a

play05:29

difference I know the answer to this cuz

play05:30

we've chatted about this for females and

play05:33

and males yeah so this part's really

play05:35

interesting because when we look at

play05:39

fasting it is creating a hormonal change

play05:41

to one of the major hormones in our body

play05:44

called insulin and insulin is what

play05:47

actually will affect our sex hormones so

play05:50

insulin affects estrogen progesterone

play05:52

and testosterone so the if you want to

play05:54

balance your sex hormones doesn't matter

play05:56

if you're a man or a woman the best

play05:58

thing you can do is get yourself insulin

play06:01

sensitive understand that first but in

play06:03

order to balance these hormones by

play06:06

balancing insulin for a man that is a

play06:09

24hour cycle so you all are runoff of

play06:13

testosterone testosterone comes in maybe

play06:16

15 every 15 20 minutes you get a pulse

play06:18

of testosterone testosterone goes up

play06:21

into the brain and converts to estrogen

play06:24

so you only have one hormone to think

play06:25

about and you have to think about it in

play06:26

terms of it in 24 hours got it we have

play06:30

three we have estrogen progesterone and

play06:33

testosterone that those hormones are all

play06:36

produced from our ovaries and and when

play06:39

we go into menopause the adrenals kick

play06:41

in and start producing some of that and

play06:44

so there's no conversion in the brain

play06:46

it's all happening in the body now

play06:48

there's communication from the brain and

play06:51

it's happening in a 28 30-day period

play06:54

Okay so we've got to honor our hormonal

play06:58

Cycles as women and if we don't do that

play07:01

then now we start to tank our hormones

play07:04

in the fasting process so does that

play07:05

inform that that hormonal expression

play07:08

over those four weeks does that inform

play07:10

what behaviors those like week one two

play07:12

three do you yeah oh yeah so estrogen

play07:16

like if you look at a woman's cycle day

play07:20

one through day 10 estrogen is coming in

play07:23

that estrogen stimulates dopamine

play07:25

serotonin like we talked about

play07:26

acetylcholine oxytocin bdnf so for women

play07:30

when estrogen's coming in we're going to

play07:32

be much more outgoing we're going to be

play07:34

more we're going to be a lot happier

play07:36

we're going to be able to hold on to in

play07:37

so important for relationships right

play07:39

like yeah I hope just everyone's

play07:40

listening to this in general but you

play07:42

know you you have you have if you're

play07:43

living with with a woman yeah right and

play07:46

it would explain you know certain moods

play07:48

and behaviors and yeah and why she seems

play07:51

like one person at one part of the month

play07:53

and then another part of the month she's

play07:54

completely different okay so those first

play07:56

10 days after her like so day one is the

play07:59

day her period starts and then estrogen

play08:01

will build and you'll notice as she gets

play08:03

closer to that day 10 she's much more

play08:05

outgoing because she's neurochemically

play08:07

locked and loaded you can fast during

play08:10

that time that's a as much as you want

play08:12

if you want to go on a three-day water

play08:14

fast women can do a lot during that time

play08:16

because estrogen is very forgiving of

play08:18

cortisol okay so estrogen if cortisol

play08:21

comes in like you work out really hard

play08:23

you fast a lot estrogen's going to be

play08:25

okay got it now during the your

play08:28

ovulation period day 11 through day 15

play08:32

when an egg is actually released this

play08:34

part is just crazy to me estrogen is at

play08:37

her Peak she's not going to get any

play08:39

higher because she has to Peak for that

play08:41

egg to release right but then

play08:43

testosterone comes in so check this out

play08:46

we only get testosterone for this 5 day

play08:49

period during ovulation we don't really

play08:52

get it the rest of the

play08:54

month where guys are getting a hit every

play08:57

x amount minutes right this is going to

play08:59

be the height of our motivation because

play09:02

testosterone is motivation and drive and

play09:05

then we have estrogen during this time

play09:06

so we're very creative we can use both

play09:09

estrogen helps us use both hemispheres

play09:11

of our brain and then we get a little

play09:13

bit of progesterone during that time so

play09:15

we're calm if a woman was trying to

play09:17

become Limitless with her brain

play09:20

ovulation is the time to do it I love

play09:22

that what happens after day 15 okay then

play09:24

after 15 then you get a a the hormones

play09:27

crash so a lot of women coming out

play09:29

ovulation can don't feel super great

play09:32

they just kind of go down and what what

play09:33

would your recommendation be for

play09:35

somebody in that situation well first

play09:37

mind that week before so the week before

play09:40

a woman's cycle is really important to

play09:42

do differently so you got to bring

play09:43

stress down so that's the first thing

play09:47

second thing you got to bring glucose up

play09:49

which is really different right cuz

play09:51

estrogen wants you to bring glucose down

play09:54

progesterone wants you to bring glucose

play09:55

up and she needs more glucose to be able

play09:58

to fully come into her glory that week

play10:02

before so this is why the keto diet

play10:04

fasting did not do well for women the

play10:07

week before their Cycles because there

play10:09

wasn't enough glucose there for

play10:11

progesterone to appear so but check this

play10:14

out you talk to any woman what does she

play10:16

crave the week before her period what is

play10:18

the week what do you crave the week

play10:20

before your period chocolate chocolate

play10:23

okay you crave chocolate and you crave

play10:26

carbohydrates and you don't crave fruit

play10:28

you create bread Breads and pastas and

play10:30

things that because your body is saying

play10:32

give me more glucose bring the glucose

play10:34

up you need chocolate CU it has

play10:35

magnesium in it and magnesium will help

play10:38

to to support progesterone so this is

play10:41

the most fascinating thing to me is

play10:43

every time I teach this to a woman the

play10:45

response I get is that intuitively makes

play10:47

sense that's how I feel but we've been

play10:49

doing the same diet the same exercise

play10:51

the same behaviors all month long not

play10:54

adapting to the changes of these

play10:56

hormones and that is why it's so

play10:58

important to get just something as

play11:00

simple as you crave different things at

play11:02

different times of the month you should

play11:04

fast differently you should exercise

play11:06

differently you should socialize

play11:08

differently at different times the month

play11:09

and if you understood that everything

play11:12

would feel right for you I absolutely

play11:13

promise you

Rate This

5.0 / 5 (0 votes)

Related Tags
Jeûne-cerveauxNutrition-équilibreCycle-horaireHormones-fémininesManger-intelligentKétogene-alimentationSanté-cerveauMédecine-alternativeRégimes-zéro-glucidesCycles-féminins
Do you need a summary in English?