Stop listening to everyone else’s opinions and trendy tricks. It’s time to learn to live in harmony with YOUR unique feminine body.
I recently came across a headline that read, “As a woman, you can’t let ‘just anyone’ train you. Choose wisely. Generic solutions create generic bodies.” This really resonates with me, even though I don’t remember who said it—whoever you are, I’m right there with you!
The questions I get asked the most are about losing weight without starving, building muscle after 40, what to eat or avoid, how to boost energy, how to navigate perimenopause and menopause, and so on. The truth is, there’s so much confusion and overwhelm around nutrition and fitness out there. Trust me, you’re not alone in feeling lost!
In a fast-paced world full of one-size-fits-all formulas, standardized diets, and quick fixes, most of what we hear doesn’t actually work for us. It took me a long time to realize that to truly thrive and feel fabulous in my own skin, I needed to work with my female physiology, not against it—honoring its rhythms and cycles in sync with my femininity.
With so many socio-cultural cues and myths that we buy into, we don’t realize that the more “generic” we go, the more we lose connection with our own bodies. I know this might hit a nerve, but one of the smartest things you can do right away is to stop listening to people who don’t live in a woman’s body—or don’t truly understand it.
When those generic hacks don’t work for us, we end up blaming ourselves, thinking our bodies are broken. But they’re not! Your body is always on your side; the issue is that we’ve been conditioned to disconnect from its natural rhythms and have been pushed to follow guidelines that are based on men’s data.
One of the biggest misconceptions is the “calories in, calories out” approach. Many women still believe they need to spend endless hours on the treadmill just to “earn” a cookie. If there’s one thing, I’d like you to take away from this post, it’s this: let go of calorie-counting altogether. It’s not that simple, and it can actually harm your metabolism, leading to cellular dysfunction. This popular fad ignores factors like nutrient density, food sources (calories from protein vs. carbs affect the body differently), whole foods vs. processed foods, and individual differences like gender, age, physical activity, and genetics.
Women’s bodies are more sophisticated and complex, with cycles and hormonal rhythms that influence our metabolism. For example, women have two main hormone phases each month: low & high (I’m oversimplifying it here, but I’ll get down to the details in another post). During the low-hormone phase, we are physiologically more like men in our carbohydrate metabolism and recovery. When our hormones rise during the other half of the month, however, it’s a different story. We get bloated because of fluid retention, our body temperature is higher, causing a delayed sweat response and changing our thirst sensation. We are more fatigued due to a decrease in blood plasma volume, we spare glycogen and increase the amount of fat we use for fuel, our muscles break down more easily, and our recovery time is significantly slower, etc.
All that to say, our physiology makes us unique, and we have the power to work with its natural rhythms to optimize our health, energy, hormones and even our performance. And so, whatever you choose should be unique to YOUR body. Once you learn to work with your physiology, the game becomes enjoyable, and you’ll start to see real lasting results.
Girl, listen up: you don’t need another pill, carbs are not your enemy, you don’t need to do cardio seven days a week, and no, you’re not a smaller version of men! You can come back to your body and build a lifestyle that feels good to you. It’s about information and self-awareness, but it starts with reconnecting to your own beautiful, dynamic and naturally flowing body.
Here are some simple steps to begin “befriending” your body:
Track your cycle to understand your highs and lows, your patterns, and learn about your power days.
Prioritize nutrient-dense foods over ultra-processed options. The closer to nature and the fewer ingredients, the better. If your grandma would recognize it, chances are it’s real food!
Increase your protein intake. Most women don’t get enough protein, which supports muscle mass and metabolism. Chances are, if you’re following standard recommended guidelines, you’re not getting enough. Dr. Stacy Sims, an expert in female physiology and nutrition, suggests that women should aim for 1.7 to 2.4 grams of protein per kilogram of body weight per day (1 kilogram = 2.2 pounds, so to figure your weight in lbs. to kg, just divide by 2.2.). Women in the menopause transition should target the higher end of that range (2.2 to 2.4 grams per kilogram), aiming for the lower end on easier days and the higher end on very heavy training days. Research also indicates that when undergoing a calorie deficit, higher levels of protein intake help you keep your lean mass and lose body fat. *My two cents here*: explore what’s good for YOU! If you can’t digest it, go easy.
Improve your metabolic system. Your metabolism is how the body processes food, turning it to energy or building materials for growth. By being conscious of what you consume and focusing on whole, unprocessed foods like fruits, vegetables, nuts, and fiber. This helps stabilize blood sugar and improve insulin sensitivity. Consistent physical activity also supports metabolic health.
Regulate your nervous system by learning to tap into your parasympathetic state more often. Slow down, practice mindful breathing, and prioritize quality sleep. Set boundaries to protect your energy and evaluate and manage your stress levels (you can’t drop weight in a chronically stressed body).
Balance your hormonal health by taking care of your gut microbiome, liver, and kidneys. Eat a variety of organic, probiotic-rich, and prebiotic foods, while minimizing exposure to harmful chemicals and reducing toxic load.
Hydrate properly, especially after exercise. Adding a pinch of salt to your water can make a big difference!
Indulge in your favorite pleasures! Remember that we are human beings, not robots! So please take time to enjoy. Yes, that includes having that delicious piece of chocolate cake without guilt! If you need a bit of structure here (hello my type ‘A’ women), then follow my 80/20 rule: 80% of the time eat for your health and to maintain homeostasis, and the other 20% have whatever you want, so let your hedonistic side be free!
My last piece of advice: slow down, tune in, and listen. Stop pushing harder, sacrificing, or ignoring your body’s signals. Your body craves balance, and you have the power to make conscious choices that work for you.
