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“Women are not small men.”
This simple truth, made famous by Dr. Stacy Sims, highlights something many have experienced: you and a friend or partner follow the same diet or training plan, but you don’t see the same results. While many factors could be at play, hormones are often the primary reason.
For clarity in this article, “male” will refer to people whose bodies are testosterone-predominant, and “female” will refer to those who are estrogen-forward. This language is admittedly limited. If you are trans, nonbinary, intersex, or have a more nuanced hormonal profile, you are welcome here. Your health matters deeply.
The key is to understand which hormones are most dominant in your body, and care for yourself with those in mind. Doing so supports your overall physical health - making it easier to live fully and authentically.
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Male vs. Female Hormonal Cycles
• Males typically follow a 24-hour hormonal cycle driven primarily by testosterone.
• Females generally have a 28-day hormonal cycle involving multiple forms of estrogen, along with progesterone and testosterone.
These differences mean that nutrition, training, and recovery strategies often need to be approached differently depending on your dominant hormones.
Female Specific Health Wins from Coaching with Heather
Working with Coach Heather at the gym and focusing on hormone-aligned nutrition has led to notable improvements for many women, including:
Top Habits for Supporting Your Hormones
1. Perfect Your Protein
Protein is the hero of the macronutrients. Made up of amino acids, it fuels your energy, repairs and grows tissues, and supports hormone and neurotransmitter production.
General guideline: 1 gram of protein per pound of body weight.
If that feels like too much to start, aim for 30 grams per meal or at least include a protein source with each meal and snack.
If you have kidney concerns, consult your primary care provider before increasing protein significantly. Always pair higher protein intake with good hydration — about half your body weight (in ounces) of water daily, then adjust as needed.
Protein sources: meat, dairy, beans, legumes, tofu, tempeh, seitan.
Check out the Protein Guide for help meeting your targets.
2. Ditch the Junk Food
This doesn’t mean perfection - aim for better, not perfect. Prioritize whole foods 80% of the time and leave 20% for flexibility.
Junk foods often contain artificial and chemical additives that can disrupt your body’s natural balance. Think of them like household garbage: it’s best not to bring them home in the first place, and to take them out regularly.
Tip: Make labelreading a habit. If you don’t recognize an ingredient, look it up - chances are your body doesn’t need it.
3. Support Your Cycle with Nettle & Raspberry Leaf Tea
This simple habit can make a noticeable difference. Drink a blend of nettle leaf and raspberry leaf tea (with peppermint for flavor) once daily during your luteal phase - roughly 7–10 days before your period.
Together, these herbs help ease cramps and discomfort.
4. Minimize Endocrine Disruptors
Your endocrine system includes the hypothalamus, pineal gland, pituitary gland, thyroid, parathyroid glands, thymus, adrenal glands, and pancreas, along with the testes in males and the ovaries (and during pregnancy, the placenta) in females. This system controls hormone production and release.
Endocrine-disrupting chemicals - found in some beauty, hygiene, and household products - can interfere with hormone balance. According to the EPA, these are “exogenous agents that interfere with the synthesis, secretion, transport, metabolism, binding action, or elimination of natural bloodborne hormones” responsible for homeostasis, reproduction, and development.
Resource: EWG’s Guide to Avoiding Endocrine Disruptors
5. Train with Your Cycle in Mind
Tailoring your workouts to your hormonal phases can improve performance and recovery:
6. Remember the Basics
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