10 Health & wellness jump scares (Halloween Special!)

Every now and then, a conversation about health turns into a series of “wait… what?” moments. This week’s Halloween Special is filled with those. We’re diving into the weird, the fascinating, and the surprisingly empowering science behind fertility, pain, performance, and women’s health.

Let’s start with something you might not expect to hear on a women’s health platform: sperm are multitaskers. Contrary to what many of us learned in high school biology, only a small fraction of sperm are actually built for fertilization. The rest have other jobs.

The female reproductive system is naturally acidic, which makes it a hostile environment for sperm. Some sperm work to neutralize that acidity. Others thin out thick cervical mucus so the “fertilization crew” can actually move. And then there are the sperm that act like little decoys, distracting the immune system so the real contenders can make it through. Science can be uncomfortably strategic sometimes.

Creatine can be a powerful tool during the luteal phase of the menstrual cycle.

During this phase, your basal metabolic rate increases, which means your body needs more energy (ATP) to function. Hormonal shifts can also lead to bloating, mood changes, and sleep disruptions. Strategic creatine loading can help reduce fatigue, stabilize mood, and improve energy without increasing water retention the way some fear.

Typical recommendations are 5 grams per day, but during the luteal phase some women find benefit in a short-term loading protocol before returning to a maintenance dose. We actually did a full episode with Dr. Katie Hirsch on this topic, and it’s worth a listen if you want to get nerdy with the details. Here are the links to Dr. Katie’s episode:

Pain doesn’t come from the body alone. It’s a protective response from the brain. It can be amplified by everything from the color of light in the room to your past experiences.

One striking example: people with everyday neck pain report more severe and longer-lasting discomfort than professional demolition derby drivers, even though the latter experience more frequent collisions. Our perception of threat shapes how pain shows up.

Our drive and risk tolerance fluctuate throughout the menstrual cycle.

In the late follicular phase (around days 10–14), we approach rewarding experiences more quickly. It’s a time of opportunity seeking, increased social drive, and sometimes more willingness to say yes. In the mid luteal phase, the brain shifts toward avoiding threat. We become more cautious and protective. Neither is good or bad, but being aware of these shifts can help us make better decisions about training, work, and even social plans.

Periods don’t just happen. They require a foundation of adequate body fat. Around 17 percent body fat is typically needed to start menstruation, while 22 to 28 percent is needed to sustain it. This is why gymnasts, dancers, and endurance athletes often experience delayed or disrupted cycles.

Fat isn’t just stored energy. It’s an active endocrine tissue that plays a role in regulating estrogen, leptin, and other key hormones.

For the first 4 to 6 weeks, breastfeeding is primarily hormone-driven, not baby-driven. That means your production isn’t something you can truly “regulate” during that time. After that window, supply becomes more baby-driven. We talked more about this with Board-Certified Lactation Consultant Sunayana Weber in a dedicated episode.

Let’s get this one out of the way. Doing more ab workouts will not make lower belly fat disappear. Inner thigh workouts won’t create a thigh gap. Fat loss is systemic, not targeted. You can build muscle in a specific area, but where your body loses fat first is out of your control.

Preeclampsia, a serious pregnancy complication, isn’t just about maternal health. Paternal BMI plays a role. As paternal BMI increases, so does the risk of preeclampsia. In fact, up to 19 percent of its development can be attributed to paternal factors. Another reminder that fertility is not a one-sided conversation.

If you’ve started a new workout program and suddenly feel stronger in just a few weeks, that’s not muscle size. It’s your nervous system. Your brain and motor units are simply getting better at communicating. Once that connection is strong, hypertrophy (actual muscle growth) begins to take over.

Here’s a little strength science to leave you with. Women have a higher proportion of slow-twitch muscle fibers than men, which means better endurance and fatigue resistance during submaximal work. We may not have the same absolute strength, but our muscles are built to go the distance.

We also talk in this episode about why high-intensity interval training (HIIT) and sprint interval training (SIT) might be especially beneficial for women compared to traditional zone 2 training.

Halloween might not be my favorite holiday, but as an aunt, it’s quickly climbing the ranks. And honestly, learning weird, fascinating facts like these is just as fun as the candy!

Happy Halloween, friends.

In health & happiness,

Kelsy