​It’s 2025, and naturally, this means a wave of rebranding in health, fashion, and attitudes. But ladies, before your partner or male fitness trainer tells you to lift that weight, push through another rep, or follow their eating habits, ask them this: do they know where you are in your menstrual cycle and how that impacts your workout regime?

Steven Bartlett has hosted a number of intriguing guests on his podcast, and some have really caught my attention, especially when discussing diet and exercise tailored specifically for women. Dr Stacy Sims, an exercise physiologist, nutrition scientist, and leading expert in female-specific nutrition and exercise, was a recent guest who unpacked the dos and don’ts of diet and exercise for women. Her insights not only made perfect sense but also made me want to call my ex and say, “I told you so!”

For anyone serious about improving their health, I’d highly recommend giving this episode a listen. But to get you started, I’ll share a few key takeaways that resonated with me.

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Individuality Matters

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Although women share some general traits—such as smaller organs than men, the experience of menstruation, and the inevitability of menopause—we must be viewed as individuals. My period may not be the same intensity, length, or symptom-heavy as yours, and our genetics differ too. Dr Sims stresses the importance of these individual differences when considering diet and exercise.

However, she also provides some universal insights into the best times to exercise, the effects of fasting, and the importance of aligning diet and workouts with the menstrual cycle. Below are a few points that piqued my interest:

Smaller Organs Dissection

Dr Sims highlights that women generally have smaller hearts and lungs relative to their body size compared to men. This anatomical difference leads to a lower oxygen-carrying capacity, which can influence exercise performance and speed. She emphasises the importance of recognising these physiological differences to tailor training and nutrition strategies effectively.

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What to Eat

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In terms of nutrition, Dr Sims recommends that women prioritise adequate protein intake to support muscle synthesis and overall health. She also critiques popular diets, such as the ketogenic diet, noting that they may not be as beneficial for women due to hormonal fluctuations and metabolic differences. Instead, she advocates for a balanced diet that is in sync with the individual’s menstrual cycle to optimise energy levels and performance.

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Strongest Time in the Cycle

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Dr Sims explains that strength and performance can vary throughout the menstrual cycle. During the follicular phase (the first half of the cycle), rising oestrogen levels enhance muscle strength and recovery, making this the ideal time for intense training. In the luteal phase (the second half), hormonal changes can impact performance, and Dr Sims advises scaling back intensity during this period.

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Fasting and Exercise Differences

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When it comes to fasting and exercise, Dr Sims discusses significant differences between men and women. Women engaging in intermittent fasting, for example, may experience negative effects, such as impaired blood sugar control and increased fat storage, due to hormonal differences. Men, on the other hand, may not face these challenges to the same degree. Dr Sims urges women to approach fasting and exercise with caution, taking their unique physiological needs into account.

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While much more was discussed in the episode, the overarching takeaway is clear: women cannot and should not be compared to men when it comes to diet and exercise. So, the next time someone—be it a partner, trainer, or friend—tries to suggest otherwise, kindly direct them to this podcast. It might just be the eye-opener they need!

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