Active women should avoid intermittent fasting or fasted workouts, as it increases stress and cortisol, dysregulates thyroid and luteinizing hormone, and can lead to lean mass loss. Women are already metabolically flexible due to more oxidative muscle fibers, so fasting is often detrimental unless specific conditions like PCOS are present.
Ingest a small amount of carbohydrate and protein (e.g., 15g protein for strength, add 30g carb for cardio) before morning workouts, even if not hungry. This signals nutrition to the hypothalamus, blunts cortisol spikes, and allows for higher intensity training and better post-exercise recovery.
Consume high-quality, leucine-oriented protein within 45 minutes after training to stop the catabolic (breakdown) state and initiate repair. Women in reproductive years need around 35g, while perimenopausal and older women need 40-60g due to increased anabolic resistance.
Engage in resistance training 3-4 times per week. Younger women (20s-30s) can train to failure for strength and hypertrophy, while older women (40s+) should focus on lifting heavy (2-3 reps in reserve) to build strength, improve proprioception, and attenuate cognitive decline.
Avoid moderate-intensity cardio (like many popular group fitness classes) as it elevates cortisol without sufficient post-exercise hormonal benefits. Instead, polarize training with true high-intensity interval training (HIIT) or sprint interval training (SIT) 1-2 times per week, and very low-intensity activity (e.g., walking) for recovery on other days.
Women should track their own menstrual cycle patterns (sleep, mood, energy) to understand how their body responds. The low hormone phase (Day 1 of bleeding to ovulation) is generally optimal for high-intensity work and heavier loads, while the luteal phase may require increased carbohydrate and protein intake.
If you wake up feeling awful and unmotivated for a workout, give yourself 10 minutes. If you still feel horrible or can’t hit desired intensities after 10 minutes, switch to a recovery-focused activity to avoid compounding stress and increasing sympathetic drive.
After resistance or cardiovascular training, enter a true Finnish sauna (185-210°F / 60-80°C) for up to 30 minutes while slowly rehydrating. This extends the training stimulus, stimulates blood volume expansion, and improves red blood cell production, akin to altitude training.
Women, especially those 50 and older, should incorporate 10 minutes of jump training three times a week with impact on the skeletal system. This can significantly improve bone mineral density and combat the substantial bone mass loss that occurs at menopause.
Aim for 1 to 1.1 grams of high-quality protein per pound of body weight (2-2.3 grams per kilo) daily. This is crucial for building and maintaining lean mass, especially as women age and become more anabolically resistant.
Consider supplementing with 3-5 grams of CreaPure creatine monohydrate daily. It supports brain, mood, and gut health, and is not a given to cause water retention or hair loss, with CreaPure being preferred to avoid gastric distress.
Take 2000-5000 IU of Vitamin D3 daily, adjusting based on geographic location and sun exposure. Vitamin D is crucial for cardiovascular, muscle, and brain health, and aids in iron absorption and maintenance.
If engaging in deliberate cold exposure, women should aim for water temperatures around 16°C (55-56°F) rather than extremely cold temperatures. This temperature is sufficient to invoke desired physiological changes without causing severe vasoconstriction and shutdown.
Do not engage in deliberate cold exposure (submersion) within 8 hours after resistance training aimed at strength and hypertrophy gains. The attenuation of the inflammatory response by cold can inhibit these desired adaptations.
Explore adaptogens like Shachandra for focus (can be taken in the morning or afternoon) or Ashwagandha and Holy Basil/Tulsi for calming effects (best taken in the late afternoon to support sleep). Cycle off Ashwagandha if using high doses for extended periods.
While caffeine is generally safe, perimenopausal women may experience increased sensitivity to blood sugar fluctuations with caffeine. If feeling hypoglycemic or dizzy after pre-workout caffeine, ensure you consume some food with it.
If evaluating hormones, conduct a blood test mid-luteal phase (5-7 days before your next period) to assess peak estrogen and progesterone. For a baseline estrogen level, a second test on day two of your menstrual bleed is recommended.
If ferritin levels are low (below 50), take an iron supplement every other day for 10 days, starting on the first day of your period. This timing optimizes absorption due to changes in hepcidin levels across the menstrual cycle.
Consume a wide variety of colorful fruits, vegetables, and fiber-rich foods to support a diverse gut microbiome. This is particularly important for women as hormonal shifts can decrease gut diversity, impacting hormone regulation.
Cultivate an understanding of your body’s intrinsic signals, including your menstrual cycle and perimenopausal changes. This self-awareness empowers you to make informed decisions about nutrition and exercise that are beneficial for your unique physiology.