Roar

1. Women are Not Small Men: Embrace Your Unique Physiology

Women are not small men.

Beyond the Binary. This mantra underscores the fundamental premise that women's bodies function differently from men's, requiring tailored approaches to training, nutrition, and recovery. For too long, sports science and nutrition have treated women as scaled-down versions of men, leading to ineffective and sometimes harmful advice.

Physiological Differences. Women have a higher percentage of essential body fat, carry most of their lean muscle tissue in their lower body, and possess a greater proportion of type I endurance muscle fibers. Hormonal fluctuations, particularly those related to the menstrual cycle, pregnancy, and menopause, significantly impact metabolism, thermoregulation, and recovery.

Tailored Strategies. Recognizing these differences is the first step toward optimizing performance. This involves understanding how hormones affect energy utilization, hydration needs, and muscle recovery, and then adjusting training and nutrition accordingly. It also means celebrating the unique strengths of the female physiology, such as a natural aptitude for endurance.

2. Master Your Menstrual Cycle: Periods Don't Have to be a Curse

You can actually manage—even master—it through nutrition and smart exercise programming so that migraines, nausea, bloating, and cramps don’t derail your fitness goals.

Hormonal Harmony. The menstrual cycle significantly impacts training and performance, yet it's often overlooked. Understanding the two main phases—follicular (low hormone) and luteal (high hormone)—is crucial for tailoring training and nutrition.

Cycle-Specific Strategies. During the low-hormone phase, women are physiologically similar to men, excelling in strength gains and recovery. The high-hormone phase, however, presents challenges like glycogen sparing, increased fat utilization, delayed sweat response, and muscle breakdown.

Mitigating PMS. Strategies to combat PMS symptoms include:

• Increasing protein intake, especially leucine-rich sources, to support muscle repair.
• Adjusting carbohydrate intake to meet energy demands during the high-hormone phase.
• Preloading on sodium and fluids to combat bloating and dehydration.
• Considering magnesium, omega-3 fatty acids, and low-dose aspirin to reduce cramping.

3. Navigate Menopause with Strength: Adapt and Thrive

Menopause doesn’t have to mean slowing down and suffering, or worse, stopping.

A New Chapter. Menopause brings about significant hormonal shifts that impact body composition, metabolism, bone density, and sleep. These changes require adjustments to training and nutrition to maintain fitness and overall well-being.

Combating Body Composition Changes. As estrogen levels decline, women tend to accumulate fat in the abdominal area and lose muscle mass. To counteract this, focus on:

• Lower glycemic index carbohydrates
• Increased protein intake
• Power-based training

Prioritizing Bone Health. Bone density can decline rapidly after menopause, increasing the risk of osteoporosis. Weight-bearing exercise and adequate calcium and vitamin D intake are essential for maintaining skeletal strength.

4. Pregnancy: Exercise for Two, Not Against Two

Unless you have serious complications, you should definitely exercise during pregnancy.

Dispelling Myths. Many outdated guidelines restrict exercise during pregnancy, but current recommendations encourage moderate physical activity for most women. Exercise offers numerous benefits for both mother and baby.

Benefits of Exercise. Active pregnant women experience improved fitness, reduced risk of gestational diabetes, boosted mood, and better sleep. Babies of exercising mothers tend to have healthier birth weights and a lower risk of childhood obesity.

Safe Exercise Practices. Modify training intensity and avoid high-impact activities or those with a risk of falling. Listen to your body and adjust as needed. Consult with your doctor to ensure exercise is safe for your specific situation.

5. Making Weight: Find Your Optimal Performance Composition

As long as you’re eating healthy with the right balance of nutrients, your body is going to find its set point.

Beyond the Scale. Focus on body composition—the ratio of lean muscle mass to body fat—rather than solely on weight. Muscle is metabolically active and contributes to strength and power.

Understanding Somatotypes. Recognize your natural body type (ectomorph, mesomorph, or endomorph) and tailor your diet and training accordingly. Each body type responds differently to various stimuli.

Healthy Body Fat Ranges. Aim for healthy body fat ranges: 12-30% for women and 5-25% for men. Muscle is usually prized, while fat is shunned. As I see it, however, what you’re made of is important, but more important is the impact of what you’re made of on what you do and/or want to do.

6. Core Power: Stability and Mobility for Injury Prevention

If you don’t have a solid command of the steering wheel, the legs will go every which way.

Beyond Abs. Core strength encompasses more than just abdominal muscles; it includes the glutes, hips, and back. A strong core provides stability and balance, reducing the risk of injury.

Addressing Imbalances. Women are more prone to knee injuries due to wider hips and hormonal influences on connective tissues. Strengthening the core and hips can help stabilize the knees and prevent ACL tears.

Functional Exercises. Focus on exercises that strengthen the entire core, such as planks, bridges, and lunges. Avoid crunches, which can contribute to poor posture.

7. Power Up: Strength Training is Essential for Women

Strong, as they say, is the new sexy.

Combatting Muscle Loss. Women naturally lose muscle mass with age, impacting strength and metabolism. Strength training is crucial for maintaining and building muscle, regardless of age.

High-Intensity Training. Engage in high-intensity power training with heavy weights to stimulate muscle growth and improve neuromuscular connections. This type of training helps maintain type II muscle fibers, which are essential for speed and power.

Trainability. Women are just as trainable as men, and relative strength gains are similar when training is equal. Don't be afraid of building muscle; it's essential for long-term health and performance.

8. Gut Instincts: Optimize Your Microbiome for Health and Performance

You don’t have to be at the mercy of your bacterial biome.

The Gut-Brain Connection. The gut microbiome influences various aspects of health, including mood, cravings, metabolism, and immunity. Maintaining a healthy gut flora is essential for overall well-being.

Probiotics and Prebiotics. Enrich your diet with probiotics (beneficial bacteria found in fermented foods) and prebiotics (foods that feed beneficial bacteria, such as fiber-rich vegetables).

Avoiding Gut Bombs. Minimize the use of antibiotics, anti-inflammatories, artificial sweeteners, and processed foods, as they can disrupt the gut microbiome.

9. Build Strong Bones: Protect Your Skeletal Health

You’re only as strong as the frame that holds you up.

Bone Remodeling. Bones are constantly being remodeled, with old bone being absorbed and new bone being created. Women are at higher risk of osteoporosis due to hormonal changes and lower peak bone mass.

Weight-Bearing Exercise. Engage in weight-bearing and moderate-impact activities, such as walking, running, and strength training, to stimulate bone growth and prevent bone loss.

Calcium and Vitamin D. Ensure adequate intake of calcium and vitamin D through diet and supplementation, if necessary. Vitamin K is also essential for bone health.

10. Brain Training: Mindset Matters for Female Athletes

We have the power to change much of that.

Brain Differences. Women's brains are wired differently from men's, with stronger connections between hemispheres, leading to greater empathy and multitasking abilities.

Leveraging Strengths. Use your natural strengths to your advantage. Understand your motivations, build supportive relationships, and practice positive self-talk.

Mindfulness and Visualization. Practice mindfulness to stay focused on the present moment and use visualization to mentally prepare for competitions.

11. Extreme Conditions: Thriving in Heat, Cold, and Altitude

The best way to sum up the whole question of how women compare to men in exercise performance is that we are really pretty equal, even if we have different physiological needs.

Thermoregulation. Women and men thermoregulate differently, especially in extreme conditions. Women sweat less and have a harder time offloading heat.

Heat Acclimation. Acclimate to heat by gradually increasing exposure and using precooling techniques, such as cold showers and icy drinks.

Cold Weather Strategies. Layer clothing, protect extremities, and consume warm beverages to maintain core temperature in cold conditions.

12. Biohacking: Personalize Your Path to Peak Performance

This book is about empowering women with the fitness and nutrition knowledge they need to compete on the same even playing field as men.

Self-Experimentation. Biohacking involves monitoring your physiology to optimize training, nutrition, and lifestyle. This can include tracking heart rate, urine analysis, and blood biomarkers.

Data-Driven Decisions. Use the data you collect to make informed decisions about your training and nutrition. Adjust your approach based on your individual responses.

Balance and Moderation. Avoid over-monitoring and focus on sustainable practices that support long-term health and performance.

Last updated: April 15, 2025