Why Female Athletes Can't Blindly Trust Traditional Nutrition and Exercise Advice
Ugh! Why can’t I lose weight as quickly as my husband?! I do CrossFit 4 times per week and do accessory lifting work 3 times per week. My husband just does a bunch of pushups and walks a few times a week and he’s lost 20 pounds without even “trying”!
This has gone through my mind more than a few times…I’m a trained nutrition, sleep, stress, and recovery, and exercise coach who specializes in women’s health, but even I get frustrated by how easily the men in my life seem to lose weight and get fit while I am over here riding the struggle bus during certain times of the month.
It can be so frustrating to feel like you’re doing everything “right” according to general nutrition and exercise advice but still be making very little progress toward your health and fitness goals.
I’ve heard a ton of advice over the years that I would consider the “standard” protocol when someone is trying to lose weight or do a body recomposition:
I’ve been told to exercise right away in the morning on an empty stomach for optimal fat burning.
I’ve been told to eat more protein (or ONLY protein) and cut carbs and fats down significantly for fat loss.
I’ve been told to exercise on an 8 or 12-week training plan–making no substitutions or changes in intensity from what is prescribed.
I’ve been told to only rest when my exercise plan calls for rest–because if you don’t do the work, you won’t make progress…
Most of this advice works great…for men. So we’ve assumed it should work for everyone.
The honest truth? For the most part, science on the whole continues to test, prescribe, and treat women as little men…when our hormonal makeup and how our bodies respond to food and exercise is completely different from men.
But when we take the female hormonal cycle into account and actually observe how the sex hormones shift in the body–and how those shifts affect the body and mind of a woman–that “standard” nutrition and exercise protocol actually makes very little sense for a woman. More than that, understanding the hormonal cycle of a woman makes it clear that most of that standard advice actually works against the natural cycle of a woman’s body–especially during certain phases.
Let’s break down the differences between the male and female hormonal cycles and talk about how nutrition and exercise advice should shift for the female body:
Men’s Hormones Cycle Daily
Unlike women, who experience a monthly hormonal cycle, men’s hormonal cycle is daily. The primary hormone in the male sex is Testosterone and their cycle length lasts 24 hours. In general, it goes like this:
6 AM - 10 AM: Testosterone peaks. Men often feel the most energized, focused, confident and driven.
This is the best time for men to complete intense workouts, make hard decisions, or set goals. The advice to do fasted workouts works well for men because of their morning peak in testosterone.
Cortisol also peaks in the morning and falls throughout the rest of the day. Cortisol is the “stress hormone” that gives you that feeling of alertness.
11 AM - 4 PM: Testosterone starts to decline gradually. Energy, focus, and motivation may dip slightly, but performance remains steady.
This is a good time for productive work and social interaction.
5 PM - 10 PM: Testosterone is at its lowest. Men may feel more relaxed or reflective at this time of day. This is an ideal time for recovery, bonding, and low-stress activities.
10PM - 6 AM: During deep sleep, the male body produces and replenishes testosterone. Poor sleep can equal lower testosterone during the next day.
Growth Hormone is also released during sleep, which aids in muscle recovery and growth.
Men cycle through their hormone pattern every 24 hours, with testosterone peaking in the morning and gradually tapering off by evening. This daily “reset” of men’s hormones makes it simple (though not easy) to make small changes to their diet, sleep, and exercise patterns and see quick results in how they feel and perform.
Monthly Cycle: Women’s Hormones Cycle on a 25-28 day Timeline
Women’s hormones run on a cycle that is typically around 28 days long–so almost a month longer than a man’s hormonal cycle.
Days 1-5 (though some women have shorter or longer periods–anywhere from 2-7 days is still considered “normal”) are the Menstrual Cycle:
During the Menstrual Cycle, Estrogen and Progesterone are at their lowest. The uterine lining sheds when these key hormones drop, which is what causes the female period.
Energy levels are often low, and women may feel tired, experience physical pain, and feel emotionally and mentally withdrawn.
During the Menstrual Cycle, it is important to prioritize sleep, iron-rich foods (to help counteract the loss of iron in period blood), and hydration.
Days 6-14 are the Follicular Phase: When the period ends, Estrogen begins to rise. During this time, the woman’s body is preparing to release an egg from one of the ovaries.
In this second phase of the female hormonal cycle, energy may rise, which can help women feel stronger, more clear headed, and physically stronger.
The Follicular phase is a good time to strength train, socialize, start new projects and build new habits. That rise in Estrogen can feel like a “fresh start.”
Days 14-16 are the Ovulation “Phase”: I put “phase” in quotes, because 2-3 days can hardly be considered a “phase” in my opinion. It is more of an Ovulatory Event.
This brief moment in the female cycle is the only time when the hormonal profile of a woman can be even somewhat comparable to a man’s daily hormonal profile. During Ovulation, Estrogen peaks, LH surge triggers ovulation, and testosterone rises briefly. That boost of testosterone gives a peak of energy, confidence, and libido.
The Ovulation event is the best time for high-intensity workouts.
Days 17-28 are the Luteal Phase (this phase can be shorter or longer depending on the unique woman’s cycle length, which according to science can be considered “normal” anywhere from 20-35 days in total): During this last phase of the female hormonal cycle, progesterone rises, estrogen dips slightly theme rises again.
During this time, the body is preparing for possible pregnancy. Energy starts high, then declines toward the end of the cycle before the period. Women may feel more tired, emotional, and withdrawn. If no pregnancy occurs, Pre Menstrual Syndrome symptoms may occur, which include pain and emotional difficulties.
This is the best time for steady-state exercises, eating more complex carbs, managing stress, and allowing for more downtime.
Then, at the end of the Luteal Phase, hormones drop sharply–sometimes it feels like they have dropped right off the edge of a cliff!--which triggers the start of the next Menstrual cycle…and the cycle repeats.
Due to the cycle length and vastly shifting hormonal makeup of the female body during the average 28-day menstrual cycle, the “simple” nutrition, exercise, and sleep tips we can give men in order to see significant improvement in their physical and mental well-being in a matter of days don’t work quite as quickly for women. Many of the general tips (e.g., prioritize protein, eat vegetables and complex carbs, stay hydrated, practice good sleep hygiene) are helpful in the long-run, but it takes significantly longer for a female to see improvements in their sleep, mood, energy, or body composition when implementing these tips due to the longer hormonal cycle.
Not only that, but since the female cycle is not the same as the 24-hour male cycle, recommendations for meal and exercise types and timing need to shift significantly.
Understanding the monthly cycle can help women sync with their natural rhythms instead of pushing against them in favor of “traditional” advice that assumes women are just “tiny men.”
Cortisol and the Hormonal Cycle - How it Affects Exercise and Recovery
What is the purpose of exercise? To put the body through intentional stress–breaking down muscle fibers and elevating the heart rate. Through recovery after exercise, the muscles rebuild stronger and the body becomes more resilient to stress…
The goal of exercise is to make your body more efficient at responding to stress and recovering stronger–i.e., you get fitter.
But hormones–particularly Cortisol, the stress hormone–and the overall hormonal cycle play a key role in the body’s ability to efficiently move through stress and recovery.
Let’s break down how Cortisol shifts during the different phases of the menstrual cycle and how that may affect your ability to exercise efficiently:
Like in the male body, Cortisol follows a daily rhythm for women: high in the morning and low at night. But the way the female body responds to cortisol changes during each phase of your hormonal cycle.
During the Menstrual Phase, Cortisol is slightly elevated, which can make the body more sensitive to stress overall. Combine that generally elevated sensitivity to stress with the physical pain and the less calm due to low progesterone and low mood and energy due to low estrogen, and sleep may be negatively affected, which also elevates cortisol.
Basically, during your period, your body can’t recover as easily from stress due to the drop in key hormones and the rise in Cortisol, which can have a negative effect on your sleep and recovery…which makes it more difficult for your body to recover from stress. Viscous cycle!
In the Follicular Phase, Cortisol spikes are better tolerated, meaning your body can better regulate stress and you feel more resilient to stress–whether that stress be mental, emotional, or physical stress of intense exercise. Your estrogen starts to rise at a steady pace, which boosts your energy–making exercise easier. And since the pain of menstruation is gone and your body can better respond to Cortisol, you are most likely able to sleep better and recover from stress more fully.
In the Ovulation “Phase,” Estrogen peaks, Testosterone peaks, and Cortisol is still moderate like it is in the Follicular Phase, which means you can push harder in workouts while still being more resilient to the stress and recovering more easily.
And finally, in the Luteal Phase, Cortisol begins to rise, which makes you slightly more sensitive to stress. Progesterone is at its highest, and you’ll likely have less energy and drive overall due to low testosterone. Your body needs more sleep and recovery from exercise during this phase.
How the Cycle Affects the Female Body’s Use of Nutrients
Hormones also affect how your body uses nutrients from food to replenish energy stores, to build muscle, and more. How efficiently your body uses nutrients from food shifts throughout your cycle as well:
Menstrual Phase: Insulin sensitivity is higher, so the body uses carbohydrates more efficiently during this phase. The body is focused on shedding the uterine lining, so energy and recovery needs are higher during this time. Increasing carbohydrate intake during this phase of the cycle can help support energy and recovery.
Follicular Phase: Insulin sensitivity is high, meaning it is the ideal time for higher-carbohydrate meals and intense workouts. The follicular phase is a great time to eat lean protein and complex carbohydrates to support energy and exercise as well as recovery and sleep.
Ovulation Phase: Insulin sensitivity remains high and even peaks, making it easy to build lean mass and process carbohydrates for energy and recovery.
Early Luteal Phase (Days 17-22): Insulin sensitivity starts to decrease, which can mean you have more cravings for things like carbohydrates and sweets, but your body doesn’t use nutrients as efficiently during this time. Focussing instead on sleep, protein and fiber rich meals, and limiting foods that cause the blood sugar to spike rapidly (such as sweet treats) helps support your body during this phase.
Late Luteal Phase (Days 23-28): Insulin sensitivity is at its lowest during this phase at the very end of your cycle. Cravings peak, bloating is possible, and physical pain often increases with PMS. Energy is lower and stress starts to feel more intense. During this phase, it is important to prioritize sleep and mood–through activities like journaling or quiet time–and to eat foods that are rich in magnesium and omega-3 fatty acids.
Conclusion
If you’re a woman, I hope after learning about the differences in the hormonal cycles of men and women you feel validated. Your frustration about your lack of progress when you’ve blindly followed male-centric nutrition and exercise advice is warranted!
You’re not a small man! You’re a woman with an entirely different hormonal cycle and a body that responds differently to stress and food.
The good news is, you don’t have to continue to follow the advice meant for men. You can make small, significant shifts to your exercise and nutrition plan–shifts that support your body’s natural hormonal cycle and optimize energy and recovery.
Stay tuned to The Fueled Life Blog for tips on how to make those changes and live more in sync.
References:
Insulin Sensitivity Variations:
https://pmc.ncbi.nlm.nih.gov/articles/PMC2999972/?utm_source=chatgpt.com
Cycle Syncing:
https://www.webmd.com/women/cycle-syncing
Cortisol and the Female Hormonal Cycle:
https://pubmed.ncbi.nlm.nih.gov/29605399/
Stages of the Menstrual Cycle:
