My girlfriends and I are always fascinated by learning just how much we don’t know about our biology! I decided to put together some of what we’ve learned to empower us all to make better choices for our bodies. Empowerment looks good on you!
The Science Behind Workouts and Nutrition for Women
Most research about workouts and nutrition has historically been conducted on male participants. But today, we’re focusing on what we know works best for women. Shania Twain voice Let’s go girls!
Your body’s natural cycles, regulated by your circadian rhythm (or molecular clock), have a significant impact on your energy levels and long-term health. Supporting these cycles can lead to increased energy now and a reduced risk of metabolic disorders and dementia later in life. Some of the key hormones that play a role in this daily cycle include melatonin, cortisol, leptin, growth hormone, and insulin.
Key Hormones and Their Functions:
- Melatonin: Regulates sleep-wake cycles; increases at night.
- Cortisol: Manages stress by increasing blood sugar levels and aiding tissue repair; peaks in the morning.
- Leptin: Regulates the balance between food intake and energy expenditure; peaks at night.
- Growth Hormone: Helps build bone density and muscle mass; peaks in the early morning.
- Insulin: Regulates blood sugar levels by moving glucose from the bloodstream into cells for energy; decreases at night.
- Insulin: Regulates blood sugar levels by moving glucose from the bloodstream into cells for energy; decreases at night.
Supporting Hormonal Health:
- Morning sunlight exposure (15 minutes)
- Avoid evening screens
- A diet rich in eggs, fish, nuts, cherries, and milk
- 8 hours of sleep
- Regular physical activity
- B vitamins, Magnesium, Zinc, Selenium, adaptogens
- Limiting processed foods and added sugars
- High-intensity exercise
- Walking after carb-dense meals
- Eating 3-4 hours before bed
Understanding Your Menstrual Cycle
Women experience additional hormonal fluctuations due to their menstrual cycles. By becoming more attuned to these cycles, you can better support your overall health.
Phases of the Menstrual Cycle:
- Follicular Phase (Day 1-14)
- Ovulation (Day 14-15)
- Luteal Phase (Day 15-28)
Who runs the world? Girls. Who runs the girls? Their hormones.
A Brief History on Birth Control:
Margaret Sanger, a pioneer in women’s reproductive rights, believed in 1916 that women should have the right to choose when and how many children to have. However, at the time, women were not allowed in labs, so a male scientist took over the invention of oral contraceptives, which were released in 1960. This 28-day pill pack included 5 days of placebo (sugar pills) so women would think they were menstruating. However, we now know that birth control actually downregulates the ovarian cycle, creating the illusion of menstruation and increasing inflammation. Oral contraceptives also affect the amygdala, leading to increased fear and anxiety and decreased willingness to take risks. Many women report life-changing experiences after stopping oral contraception, but it’s important to consult with your doctor about potential health risks before making any changes.
Supporting Natural Hormone Fluctuations
Dr. Stacy Sims, an expert in female physiology and nutrition science, has shared valuable insights on how to support natural hormone fluctuations, especially once birth control is eliminated. Remember, your body your choice. Whether or not you should take oral contraceptives is completely up to you. It’s important to know how our biology will be affected both on and off of birth control. I was put on birth control at age 13 for menstruation complications- anyone else feel as though this was a one size fits all fix in the 2000s? Gradually, I weened my body off of the hormones and began my regulation journey. It’s not easy, but not impossible. I’d love to hear what helps you if you feel inclined to share in the comments.
Tracking Your Cycle: The most important step in working with your chronobiology is tracking your cycle. Hormone testing at specific times during your cycle (Day 2 of menstruation for estrogen levels and 5-7 days before your next period) can help you understand your individual fluctuations. Unfortunately, many doctors are only trained in bioidentical hormones (BC) and not natural fluctuations, so you may need to advocate for this testing.
Nutrition and Exercise:
- Women should consume 15 grams of protein before workouts and about 35 grams of leucine-focused protein within 45 minutes after a workout.
- Fasting workouts are not recommended for women due to the increase in cortisol, which can lead to hormonal dysregulation and thyroid stress.
- During the late follicular stage, when estrogen levels rise, it’s crucial to consume enough protein, even if your appetite is suppressed.
- The luteal phase is a high-stress tissue-building phase, so your body needs increased carbs and protein.
Building Resiliency: Your health decisions today affect your well-being tomorrow. Women biologically have fewer glycolytic fibers than men, which leads to decreased lactate and an increased risk of dementia and Alzheimer’s. To support your future, start early and build your body’s stress response with high-intensity workouts.
Ways to Build Resiliency:
- Adaptogens like schisandra can help regulate dopamine and cortisol and can be used as a midday pick-me-up.
- Iron supplements can be taken every other day for maximum effect, if recommended by your doctor.
- Creatine supports brain, mood, and gut health (CreaPure offers a water base, as alcohol-based creatine can increase inflammation).
- Lion’s mane and reishi mushrooms support healthy immune function.
- High-intensity interval training and strength training help your body use fatty acids and anti-inflammatory components from the mitochondria.
Exercise Recommendations:
- Jump training, sprint intervals, and heavy lifting followed by high-intensity cardio.
- Avoid cold exposure below 55 degrees to prevent vasoconstriction.
- Heat exposure post-workout can increase blood volume and aid recovery, as well as support gut serotonin levels, reducing hot flashes.
Revolutionize Your Health
Your body is not only a wonderland but a portal for existential creation. Together, we can revolutionize your capacity for creation and ensure that you and your loved ones have the tools needed to live fulfilling lives.
Next Steps
I’m here to support you in learning more about how to optimize from the inside out. We are our habits, not our genetics. Women have the power to change the world as we know it, but only if they can access this power. Wherever you are in your journey, together, we can tailor a holistic hormone optimization program that aligns with your health and wellness goals. If you’re interested in discussing your options further, please schedule a meeting with me.
For more information on my services, visit Wellness Without Walls.
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Thank you for showing up like a girl 💪 We really can do anything.
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