Ever fallen down a topic rabbit hole? Lately, my favourite tunnel to disappear into has been the differences between female and male physiology (beyond the obvious), and why we women should be smarter about tailoring our biohacking to suit us, instead of copying the biohacking bros.
Here’s a few reasons why I’m hooked: a 2014 sports science review found only 39% of study participants are women, and most studies don’t even separate our results. No wonder so much training advice is based on male physiology!
Then, I learned women can have totally different heart attack symptoms (think jaw pain, nausea, fatigue), yet get turned away from emergency departments twice as often as men because the “classic” symptoms were defined on male research.
It made me think, maybe that’s why so many of my friends and patients scratch their heads over why training or eating like their husbands delivers little to no results. It’s not us ladies – it’s the data.
The more I dive into the rabbit hole the more it provides. To save you hours and hours (maybe days!) of hyper-focused research, let me share what I’ve learned.
Women need to biohack differently
In short, it’s true that for too long, health and fitness advice has been based on a male blueprint. From training plans to dietary recommendations, the research has been skewed towards what works for men, leaving women to fit into a model that was never designed for them. And as Exercise Physiologist Stacy T. Sims PhD famously says, “women are not small men”.
Our physiology is different, our hormones fluctuate, and our bodies respond uniquely to stress, nutrition, and exercise. By understanding these differences, we can tailor our approach to training, recovery, and even biohacking strategies that actually work for us. Let’s dive into what I’ve learned about what makes women’s bodies distinct from men’s and how we can use that knowledge to optimise our health and performance.
Insight 1: The hormone factor
At the core of the differences between men and women is our hormonal landscape. Men have a more steady stream of their main hormone testosterone, cycling over a 24-hour cycle.
Women, on the other hand, experience fluctuations in oestrogen and progesterone throughout the (approx) 28-day cycle impacting metabolism, strength, and endurance. Of course the game changes again post-menopause.
In the follicular phase (the first half of the cycle), oestrogen rises, making women more insulin-sensitive, which means carbohydrates are more efficiently used for energy. This is a great time to push high-intensity workouts and strength training.
But in the luteal phase (the second half of the cycle), progesterone increases, and the body shifts towards fat metabolism, reducing our ability to access quick-burning carbs. This is why many women feel sluggish in the week before their period.
Our bodies at this time aren’t as efficient at burning fuel for high-intensity exercise. Understanding these shifts allows us to structure our training accordingly, rather than fighting against our physiology.
Action: Train with your cycle
- Menstruation: Train by symptoms. Many can resume normal sessions; if cramps/fatigue are high, opt for lighter movement for 1–2 days and rebuild
- Follicular (day 1 to ovulation): Schedule your highest-intensity work – heavy strength (lower reps), sprints/HIIT, and power work. You’ll usually tolerate slightly more volume and carbs around training
- Early–mid luteal: Keep lifting but shift to moderate intensity (RPE ~7-8), emphasise technique, tempo, and Zone 2 cardio. Pair carbs with protein and fibre to steady energy
- Late luteal (pre-menstrual): Deload – reduce load/volume or swap one HIIT session for mobility, pilates, yoga, or walking. Prioritise sleep, hydration, electrolytes and stress management
- Post-menopause: without monthly hormone swings, use steady periodisation year-round – 2–3 strength sessions, 2–3 Zone 2, plus brief power work (e.g., jumps, short sprints) and regular mobility/balance
Insight 2: Do not skip the carbs
Humans are like hybrid vehicles. We run on both fuel from carbs and fats. At rest and during steady exercise, women burn proportionally more fat than men, but the catch is that we require increased carbohydrate intake to support high-intensity cardio exercise.
Sims gets her female athlete clients to try 15grams of protein and 30 grams of carbs before a workout. This could be some Greek yoghurt, nuts and berries to drive circulating glucose and give key signals to the body that it is safe and nourished prior to making it think like it is running from a predator!
In addition to pre-training, integrating healthy carbs in the form of vegies, fruit, legumes, nuts and seeds every day supports phytonutrient diversity and promotes a healthy gut.
Action: Fuel smart before (and around) high-intensity training
- 15–45 minutes pre-session (HIIT, sprints, heavy strength): Aim for ~30 g fast-to-moderate carbs + ~15 g protein; minimal fat/fibre to keep it easy on the gut (e.g., yoghurt + berries, banana + protein).
- If you have 2–3 hours before training: Eat a balanced meal with quality carbs, lean protein, veg (e.g., quinoa/chicken/salad bowl). You may not need a separate pre-snack
- Morning exerciser with a low appetite? Go liquid: protein in milk, or a small smoothie; or try ½ banana + protein in water
- During training: For sessions <60 minutes, water is fine. For >60 minutes of intense work, consider 20–40 g carbs/hour (gels, chews, sports drink) + fluids/electrolytes as tolerated
- After training (within 1–2 hours): Rebuild with 20–30 g protein + 40–60 g carbs (e.g., eggs on sourdough with fruit; tuna rice bowl; yoghurt, fruit and muesli). Keep up fluids and electrolytes
- Cycle-aware tweaks: Follicular phase: you’ll often tolerate a touch more carb around training – use it to support intensity and quality. Luteal phase: keep the pre-snack (don’t go keto). Choose lower-GI carbs, pair with protein, and increase electrolytes, especially sodium, if you’re prone to bloating/cramps
- Digestive comfort tips: Choose low-fibre, lower-fat options in the 30-45 minutes pre-session; save higher fibre/fat for later meals
- Who should personalise more: If you have diabetes, PCOS, reactive hypoglycaemia, or take glucose-active meds, adjust with your GP/clinician. A short CGM trial can help fine-tune your pre-training dose and timing
Bottom line: a small, carb-forward primer with protein before hard efforts improves performance and how you feel – no need for monthly keto swings.
Insight 3: Protein is for more than muscle
Contrary to what most people think, protein needs are generally higher for women, especially after menopause. Not just to help prevent muscle loss and maintain strength, promote strong bones and drive muscle protein synthesis, but to support a host of other processes in the body like synthesising enzymes, tissues and hormone messengers.
Under professional guidance, some female health experts say around 2 to 2.3 grams per kilogram is what we should be aiming for around the age of 50 or if we are training hard. This can be animal or plant proteins, and supplementing with a complete source of protein, like pea + rice or whey can be helpful.
Action: Calculate it, then hit it – consistently
- You can calculate the minimum functional medicine recommendation of 1.5grams of protein per kilogram of your current body weight. E.g. if you weigh 70kgs then calculate 70 x 1.5 = 105g. So you’d need to eat 105grams of protein across the day, including 2-30g within 1-2 hours of training
- This may sound like way more than you may have been conditioned to eat. If this is a topic you want to learn more about, I highly recommend reading Forever Strong by Gabrielle Lyon
Insight 4: If you’re active, don’t skimp on fuelling
Most generations of adult women today have had calorie deficits drummed in as a core protocol for fitness and weight loss. Well, if you’re active, especially in peri and post menopause, this could really be backfiring!
Whilst in general we at Melbourne Functional Medicine do not promote calorie counting as a health method, as an active woman, it can be helpful as a minimum baseline to understand how much you should be consuming to just fuel daily life, then get an expert to help you layer on a recommendation based on your workout regime. This is usually from 1,500 calories per day. That is the absolute minimum! Less than this for a prolonged period of time, you risk:
- Slowed metabolism (your body goes into “survival mode”)
- Loss of muscle mass instead of fat
- Hormonal disruption (thyroid function, reproductive hormones)
- Higher cortisol and reduced energy
Oh, and apparently, after a workout, have a meal within 45 minutes after exercising to aid recovery and curb cortisol spikes.
Action: Eat enough (and time it)
- Set a floor: Most active women land somewhere around ~1,800-2,400+ kcal/day depending on size and training. If you prefer numbers, a rough guide is body weight (kg) × 30-35 kcal as a baseline, then add back what you burn in training
- Plate method (no counting): 3 meals + 1-2 snacks daily; each meal = 25-40 g protein, a fist of quality carbs, half a plate of veg/salad, and a thumb of healthy fats. On hard training days, add an extra carb portion
- After training: Eat within 1-2 hours (earlier is fine) aiming for 20–30 g protein + 40-60 g carbs; hydrate and include electrolytes if you’re a salty sweater
- Red flags for under-fuelling: persistent fatigue/soreness, poor sleep (2-3 am waking), stalled progress, frequent illness, cycle changes or worsening hot flushes. If these show up, increase intake by ~150-300 kcal/day and reassess in 1-2 weeks
- Medical caveats: If you have diabetes, thyroid or bone conditions, or you’re targeting fat loss, set specifics with your GP/dietitian, avoid large or prolonged deficits
Insight 5: Recovery and stress: Women must take a smarter approach
This can be one of the biggest mistakes women make is following male-centric recovery protocols. Testosterone helps men recover quickly, but for women, the picture is different.
Oestrogen has a protective effect on muscles, but progesterone increases catabolism (muscle breakdown), which means recovery in the luteal phase takes longer. This is why women may feel more sore or fatigued after workouts in the second half of their cycle.
Planning for extra rest or lower-intensity sessions during this time can prevent burnout and improve long-term performance. Keeping up with the sleep hygiene (even in the face of hormonal sleep disturbances as well as exploring supplementation like creatine, can be game changers.
Action: Rest and recovery are more crucial
- Treat recovery as part of training: Aim for 2-3 hard sessions a week with at least one full rest day after heavy lifts or HIIT. In the late luteal week, deload – reduce volume/intensity by ~30% or swap one HIIT for Zone 2 or mobility
- Prioritise 7-9 hours’ sleep with solid sleep hygiene, and refuel within 1–2 hours (about 20-30 g protein + 40-60 g carbohydrates, plus fluids/electrolytes as needed)
- Creatine monohydrate 3-5 g/day can support recovery and cognition; check suitability with your GP if you have kidney disease
Insight 6: You may get hotter and more dehydrated
Ever notice that you overheat more easily than the men you train with? That’s because women’s bodies regulate temperature differently. We sweat less and start sweating later than men, which can make it harder to cool down. Don’t only drink more, drink smart.
Investigate a quality electrolyte product (you can DIY or buy). Our core temperature is also naturally higher in the luteal phase, making it even more challenging to exercise in the heat and keep our fluid balance on point, so plan your hydration better during days 14-28.
After working out, support your body with a gentle cool down, even if it its just 2 minutes of slow, deep breathing whilst stretching. If helpful, you can use cold water immersion. More on that below.
Action: Hydrate and have a post-workout cool-down plan
- Hydrate smart and cool down: In the hour before training, drink 300–500 mL water; on hot days or in the luteal phase, add electrolytes (~300-600 mg sodium/hour during sessions)
- During exercise, sip 150-250 mL every 15-20 minutes (up to 400-800 mL/hour in heat, with electrolytes)
- Afterwards, replace about 125% of sweat loss (~1.25 L per kg body mass down) or drink to pale-straw urine
- Close with 2-5 minutes of easy movement and slow nasal breathing (4-6 s in, 4-6 s out) plus gentle stretches; an optional 1-3 minute cool rinse or brief cold immersion can help
- Avoid over-diluting with plain water – keep sodium in the mix; if you have kidney, cardiac, or blood-pressure concerns, tailor with your GP
Insight 7: The rules are different for fasting and keto
There’s a growing trend towards intermittent fasting because of the longevity benefits (in mice) and ketogenic diets for dampening insulin spikes, but women need to be cautious.
Men can typically handle fasting without negative consequences, but women’s bodies are much more sensitive to energy deficits as we spoke about above. Prolonged fasting or very low-carb diets like keto can trigger stress responses, disrupt menstrual cycles, and even impair fertility.
If you’re considering intermittent fasting and are not under the care of a longevity practitioner, it’s better to stick to shorter fasting windows (like 12-14 hours) rather than the 16-18 hour fasts that work well for men.
Furthermore, Stacy T Sims writes in her book “Next Level” that active women should not go into high intensity workouts in a fasted state, as it can add undue stress perception on the body, affecting our ability to perform and recover.
Action: Determine what works for you
- If you want to experiment, keep it gentle: try a 12-14-hour overnight fast (e.g., dinner 7:30 pm, breakfast 8-9:30 am) and avoid fasted HIIT/strength – have ~30 g carbs + 15-20 g protein 15-45 minutes pre-session
- Favour protein and lower-GI whole-food carbs across the day: avoid prolonged very-low-carb/keto unless medically indicated and supervised
- Shorten the fast (or add a small snack) in the late luteal phase or during heavy training
- If your cycle changes, sleep worsens, mood dips, or training stalls, stop the fasting experiment and reassess with your healthcare practitioner
Insight 8: Go for cold water not icy water
One controlled study published in the Journal of Thermal Biology found that women start shivering and have related autonomic responses at about 11 degrees celsius, whereas male physiology will respond once the temperature is a few degrees lower.
When it comes to the cold plunge ladies, you’ll likely need it a bit warmer than your male counterparts for the same response. Like any form of hormesis however, you can adapt over time.
Action: Choose cold, not icy
- Aim for 12-18 °C (start nearer 15-18 °C), begin with 30-60 seconds, and build to 2-3 minutes per dunk, totalling 3-6 minutes/session, 2-4×/week
- Breathe slowly (no breath-holds), exit before uncontrolled shivering or numbness, and in the luteal phase or on high-stress days, shorten or swap to a cool shower
- Rewarm with layers and light movement (not a scalding hot shower straight away)
- Avoid or get GP clearance if you have cardiovascular disease, arrhythmias, Raynaud’s, are pregnant, or feel unwell
Biohacking for women: what actually works?
As a functional medicine health coach, at this point it’s important for me to say that whilst the above is general advice based on your sex, there are more reasons to get professional guidance when it comes to doubling down on your biohacking protocols.
Biological sex is really just one part of the equation for personalised, preventative health advice.
For example, are you aware of your DNA-driven risk factors for things like nutrient deficiencies, cholesterol management, methylation or detoxification?
Do you know what is biochemically playing out in your body right now that may need targeted nutritional or supplementation strategies?
Do you know how well you are detoxifying oestrogen?
Do you know if your cortisol is following a healthy or dysfunctional pattern?
Are you recovering fully?
These are all things that working with a practitioner at Melbourne Functional Medicine can help with.
Understanding that our physiology is unique gives us the power to train, eat, and recover in a way that truly supports our bodies. By working with our hormonal cycles, adjusting nutrition strategies, and using biohacking tools that actually suit not just our gender but our current requirements, means we can perform at our peak.
