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​
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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.
​Read the guide here →​