Almost 30 years ago, as a medical student, I vividly remember my first rotation on a pediatric ward. The one lesson that stood out was this: children are not small adults. Their physiology, anatomy, emotional health, and response to treatments are entirely different.
Yet, no one taught us this same principle about women and men. We weren’t told that nearly all research on medication, exercise physiology, and even preventative health was conducted on men. Women’s health was essentially an afterthought.
The tide is finally turning. It’s time to amplify the message: women are not just smaller versions of men. Healthcare professionals, fitness trainers, nutritionists, and holistic health practitioners must recognize this. We need more funding for research focused on women and must stop applying male-centric health practices to women’s unique needs.
This blog post, inspired by an enlightening podcast with Dr. Stacy Sims, provides actionable strategies tailored to women’s physiological needs. We’ll explore the importance of aligning nutrition, fitness, and recovery strategies with hormonal cycles, and dive into specific advice for women in midlife, perimenopause, and menopause.
Women’s Health: Key Takeaways
1. Aligning Nutrition with Hormonal Cycles
Why It Matters: Women’s nutritional and exercise needs fluctuate across the menstrual cycle due to hormonal changes.
Follicular Phase: High energy levels allow for intense workouts and muscle-building nutrition.
Luteal Phase: Focus on recovery, hydration, and slightly increased caloric intake to support hormonal shifts.
Prioritize Protein: Dr. Sims recommends ~1 gram of high-quality protein per pound of body weight daily to support muscle repair and overall health.
Individualized Plans: Tailor your nutrition and exercise regimen to match your life stage and hormonal profile for optimal results.
2. Fasting: What Women Need to Know
Fasting Types Differ: Time-restricted eating (e.g., eating within an 8-hour window) aligns better with women’s natural rhythms than intermittent fasting (e.g., 20-hour fasts).
Potential Risks:
Intermittent fasting can increase cortisol and disrupt thyroid and hormone regulation, especially for active women.
Prolonged fasting may hinder women’s natural metabolic flexibility, which favors fat utilization.
Eat With Your Circadian Rhythm: Consuming meals earlier in the day promotes better hormonal balance and metabolic health.
Avoid Fasted Workouts: Training on an empty stomach can elevate cortisol and limit performance, especially for midlife women.
3. Strength Training for Women
Why It’s Essential: Strength training is vital for maintaining muscle mass, metabolic function, and bone density—especially as women age.
How Often: Train 2–3 times per week with a focus on compound exercises like squats, deadlifts, and push-ups that engage multiple muscle groups.
Prevent Osteoporosis:
Weight-bearing exercises stimulate bone density, particularly post-menopause when estrogen levels decline.
Pair strength training with adequate calcium and vitamin D for optimal bone health.
4. HIIT and SIIT Workouts Tailored for Women
Workout Structure: Short, intense intervals (20-30 minutes) with adequate recovery maximize benefits without overstressing the body.
Frequency: Incorporate HIIT or SIIT sessions 2-3 times per week for improved cardiovascular fitness and fat loss.
Cautions on Generic Classes:
Classes like Orangetheory or CrossFit often employ one-size-fits-all approaches that can elevate cortisol and hinder recovery.
Women’s metabolic flexibility and hormonal fluctuations require more personalized workout plans.
5. Cold Exposure for Recovery
Ideal Temperature: Women benefit most from deliberate cold exposure when the water temperature is around 55-56°F (16°C). This range activates key physiological responses like improved fat oxidation and dopamine release without causing excessive vasoconstriction.
This temperature is warmer than the ideal range for men, which is typically 32-50°F (0-10°C) and is often used in ice baths like those promoted in the Wim Hof method. While such extreme cold is considered optimal for men, it may induce excessive stress and vasoconstriction in women, reducing its overall benefits.
Key Benefits:
Boost fat oxidation and dopamine release.
Reduce inflammation and potentially alleviate endometriosis symptoms when applied during specific phases of the menstrual cycle.
Avoid Timing Conflicts: Skip cold exposure within 8 hours of resistance training to preserve muscle growth.
6. Heat Exposure and Hormonal Benefits
Sauna for Recovery:
A 30-minute session at 185-210°F (60-80°C) post-exercise enhances cardiovascular health and red blood cell production.
Finnish saunas are more effective than infrared for core body benefits.
Metabolic and Hormonal Perks:
Improves insulin sensitivity and heat shock protein expression.
Reduces menopausal symptoms like hot flashes through better temperature regulation.
7. Health Strategies for Midlife and Menopause
Strength Training:
Train 2-3 times per week with compound movements to maintain muscle mass and bone density.
High-Quality Nutrition:
Consume ~1 gram of protein per pound of body weight daily.
Prioritize calcium and vitamin D intake to prevent osteoporosis.
Hormonal Awareness:
Understand how perimenopause and menopause affect metabolism and energy, and adjust exercise and nutrition accordingly.
Lifestyle Adjustments:
Optimize sleep for hormonal recovery and manage stress to mitigate menopausal symptoms.
Empower Yourself with Self-Care and Science
Prioritizing self-care isn’t indulgent—it’s essential. Women’s health is complex, and understanding your body’s unique needs empowers you to take control of your wellness journey. Investing in yourself through evidence-based, women-centric practices not only improves physical health but also builds resilience, confidence, and mental clarity.
Embrace the real science of women’s wellness and reject one-size-fits-all approaches. By tailoring your nutrition, fitness, and recovery strategies to your unique physiology, you create a sustainable path to better health and vitality.
Actionable Plan for Women’s Health
Step 1: Tailor Nutrition
Match your meals to hormonal phases or life stages.
Focus on high-quality protein and nutrient-dense foods to support energy and recovery.
Step 2: Incorporate Strength Training
Engage in 2-3 weekly sessions with compound exercises for muscle, bone, and metabolic health.
Step 3: Optimize HIIT and SIIT Workouts
Keep workouts short and intense, with adequate recovery.
Avoid overtraining by limiting high-intensity sessions to 2-3 times per week.
Step 4: Use Cold and Heat Therapy
Cold exposure (55-56°F) boosts recovery and reduces inflammation.
Heat therapy via sauna improves cardiovascular health, metabolism, and menopausal symptoms.
Step 5: Focus on Midlife Wellness
Build sleep-friendly routines and manage stress to support hormonal balance during menopause.
Why Women’s Health Needs a Personalized Approach
For too long, women’s health has been overlooked in research, leading to male-centric health and fitness practices. Dr. Stacy Sims’ work emphasizes the importance of personalized approaches that honor women’s unique physiological and hormonal needs.
By aligning your nutrition, fitness, and recovery strategies with your body’s natural rhythms, you can achieve better health and performance outcomes.
Take charge of your health by understanding your body’s needs and building a plan that works for you. You’re not a smaller version of a man—you’re a powerful woman with unique health priorities. Self-care starts with embracing the science of women-centric wellness.