The Fitness Secret No One's Telling You About 💪🏻
Hello, my friend!
Can we talk about something that's been on my mind? It's about how we approach fitness and nutrition. So, here's the deal: most of us have been following workout advice that's... well, not exactly tailored for us.
Shocking, right? Turns out, almost everything we know about exercise and nutrition is based on – male data. Yes, you heard that right! Now, don't get me wrong. Men are fantastic, but women's bodies? Well, they're different. We're talking different muscle fibers, heart sizes, even how we process carbs. It's like comparing apples to... I don't know, fish? Keep reading to learn the whole story!
👇 In today’s email:
This week’s inspiration: The Gender Gap in Fitness Research
Latest blog post: The No-Shame Guide to Navigating Perimenopause
What I’m reading: Here’s Why Bad Sleep and Toxic Thoughts Go Hand-in-Hand
The Gender Gap in Fitness Research
For years, we've been following fitness advice based primarily on male data. But here's the truth: women's bodies are fundamentally different from men's. From muscle fiber composition to heart size and carbohydrate processing, our physiology demands a unique approach to fitness.
Morning Workouts: A Wake-Up Call
That early morning fasted workout with black coffee? It might be doing more harm than good. While this approach can work wonders for men, it can actually lead to muscle loss in women. Here's what you need to know:
Women require about 15g of protein before morning workouts to protect muscle mass
Men can train fasted as their bodies utilize different fuel sources
Post-workout, women have a crucial 30-40 minute window for optimal refueling, compared to men's 2-18 hours
Syncing Workouts with Your Cycle
Your menstrual cycle isn't just about reproduction – it's a powerful tool for optimizing your fitness routine:
Days 6-13: Peak strength phase – ideal for crushing those personal records
Days 23-28: Recovery phase – focus on lower-intensity workouts
The Path to Lasting Results
By aligning your training with your cycle and nourishing your body according to its unique needs, you're not just working out smarter – you're setting yourself up for sustainable, long-term success.Remember, ladies: your body is a masterpiece of biological engineering. It's time we start treating it that way. By understanding and respecting the intricacies of female physiology, we can unlock our true potential and achieve the results we deserve.
If you want to learn more about this perspective, watch the Ted Talk with Dr. Stacy Sims: Women Are Not Small Men
Latest blog post
The No-Shame Guide to Navigating Perimenopause
Let's chat about something that's often swept under the rug - perimenopause. It's a sneaky phase of life for a woman that creeps up on us in our 40s (or even late 30s) and leaves us wondering,
"What on earth is happening to my body?"
First things first, if you're experiencing mood swings, irregular periods, or suddenly can't sleep through the night, you're not going crazy.
It's likely perimenopause knocking at your door. And guess what?
It's totally normal!
Here's the deal: perimenopause is like puberty's older, wiser sister.
It's your body's way of transitioning into menopause.
But unlike puberty, we don't get a heads-up or a guidebook.
That's why so many of us end up in denial, thinking, "Nah, I'm too young for this!"
But here's the thing - embracing this change can be incredibly empowering. It's a chance to reconnect with your body, understand its new rhythms, and give it the TLC it deserves.
So, what can you do?
Start by tuning into your body's signals. Keep a symptom diary, chat with your healthcare provider, and don't be afraid to seek support.
Remember, knowledge is power, and understanding your body during this time can make all the difference.
Perimenopause doesn't have to be a bumpy ride. With the right information and support, you can navigate this transition like the powerful woman you are. Stay curious, stay informed, and most importantly, be kind to yourself.
What I'm reading
Here’s Why Bad Sleep and Toxic Thoughts Go Hand-in-Hand
You know how I'm always going on about the importance of a good night's rest?
Well, seems like science is backing up everything I've been seeing in my practice. During my acupuncture training, I learned about the deep connection between sleep and our mental, emotional and physical wellbeing.
Now, a fascinating new study has confirmed what I've observed in so many of my patients: poor sleep and intrusive thoughts are best buddies, and we don't want that party in our heads!
Here's are the highlights:
When we don't get enough quality sleep, our brains struggle to keep those unwanted thoughts at bay
It's not just in our heads (well, it is, but you know what I mean) - there's actual reduced activity in the part of our brain responsible for cognitive control
This effect is especially noticeable with negative and neutral thoughts
What I've seen time and time again in my practice is that a lack of sleep makes it incredibly challenging for our bodies and minds to find balance and regulate themselves.
It's like trying to drive a car with a wonky steering wheel - you're all over the place!
So, my dear sleep-deprived friends, this is your wake-up call to prioritize those Z's.
Your mental clarity, emotional balance, and overall well-being will thank you. Remember, a well-rested you is a more resilient, balanced you.
Read the Scientific Ameircan article here.
Also, here's some Natural Sleep Remedies that have worked for me!
I’m cheering for you. Have a wonderful week!
Dr. Cat 🥰
Dr. Catherine Wellness
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© 2025 Dr. Catherine On Wellness. This content may convey general information related to medical conditions, research, testing, treatment, and other healthcare topics. Any such information is provided for informational purposes only. You should always consult a doctor or other health care professional for medical advice or information about diagnosis and treatment.