For decades, health, nutrition, and fitness guidelines have been built on a foundation of male-centric clinical research.
Women have been given advice that doesn’t align with our physiology, hormones, or unique needs. It's time to lean into research done with women in mind.
Women’s bodies are not just smaller versions of men’s. We have distinct hormonal cycles and metabolic responses that require tailored approaches to nutrition and movement.
The majority of clinical trials and health studies have historically been conducted on men, with their findings applied universally to women. This oversight is not just a scientific gap — it’s a public health crisis. As a result, women over 50 are often left navigating chronic conditions such as hypertension, type II diabetes, and cognitive decline, which are exacerbated by the typical Western diet and lifestyle. These same habits also contribute to a loss of strength and mobility as women age.
When women follow health advice that wasn’t designed with their unique physiology in mind, it can lead to frustration, lack of results, heightened stress, and even harm. It’s time for an approach that truly supports women’s health.
Men have relatively stable hormone profiles, while women experience significant cyclical hormonal fluctuations throughout the month.
These fluctuations directly influence energy levels, mood, and physical performance.
However, male-dominated research often fails to account for these variations, leading to one-size-fits-all advice that doesn’t align with women’s unique needs for nutrition, exercise, and recovery.
Women’s bodies metabolize fats, proteins, and carbohydrates differently depending on the hormonal phase of their menstrual cycle.
Male-dominated studies rarely consider these metabolic differences, which can lead to ineffective or even counterproductive dietary and fitness recommendations for women.
Most fitness routines are developed based on male physiology, which assumes a consistent recovery and performance timeline. Women, however, experience unique windows of optimal performance and recovery tied to their menstrual cycle.
Ignoring these cyclical needs results in training plans that fail to optimize women’s potential and may contribute to overtraining or injury.
Women may need higher protein intake during certain phases to support muscle recovery and hormone balance.
Strength training during low-hormone phases and aerobic training during high-hormone phases optimize results.
Sleep and stress management are non-negotiable for hormonal harmony.
It’s time to stop trying to fit into health guidelines that were never made for you. Women deserve evidence-based, female-focused health advice that empowers us to live stronger, healthier lives.
• Educate Yourself. Learn about your menstrual cycle and how it affects your energy, mood, and metabolism.
• Advocate for Yourself. Ask your healthcare providers if their advice is tailored to women-specific research.
• Experiment and Observe. Listen to your body and adjust your food and fitness habits according to your cycle.
By aligning your lifestyle with your body's natural rhythms, nourishing it with the right foods, and embracing science-backed strategies, you will reclaim your health and vitality.
You'll learn to understand your hormones and work with them, not against them, adopt a tailored fasting approach that supports your cycle and life stage, and reduce chronic stress and prioritize restorative practices.
• Inchauspé, J. (2022). Glucose revolution: The life-changing power of balancing your blood sugar. Simon & Schuster.
• Pelz, M. (2022). Fast like a girl: A woman's guide to using the healing power of fasting to burn fat, boost energy, and balance hormones. Hay House.
• Sims, S. T., & Yeager, C. (2016). ROAR: How to match your food and fitness to your unique female physiology for optimum performance, great health, and a strong, lean body for life. Rodale Books.
• Sims, S. T., & Yeager, C. (2022). Next level: Your guide to kicking ass, feeling great, and crushing goals through menopause and beyond. Rodale Books.
