7 Things Every Woman Should Know About Her Health and Fitness

For decades, women have been given health and fitness advice based largely on research conducted on men. But women are not small men. Our hormones, metabolism, thermoregulation, recovery needs, and responses to exercise change throughout our lives. ⁠ ⁠When we understand those differences, we can stop following protocols that work against our physiology and start making informed choices that help us become stronger, healthier, and more resilient. ⁠ ⁠Here are seven important principles I want every woman to know. ⁠

1. Choose a Cool Plunge, Not an Ice-Cold Plunge 

Cold-water immersion may support mood, metabolic health, and recovery — but colder is not necessarily better, especially for women. ⁠ ⁠Women’s blood vessels generally constrict more quickly, and we can experience a greater decrease in core temperature during cold-water immersion. Near-freezing water can create an intense stress response, potentially increasing cortisol and placing unnecessary strain on the neuroendocrine system. ⁠ ⁠For general health and metabolic benefits, I recommend a cool plunge at about 57–59 F for two to five minutes. That is cold enough to stimulate alertness and cold thermogenesis without overwhelming the body. ⁠ ⁠Context also matters. Colder water may be useful for short-term recovery following a competition or particularly demanding training block, but frequent cold-water immersion immediately after strength training may interfere with some of the cellular signaling responsible for muscle growth. If building strength is the goal, save the plunge for another time. ⁠ ⁠The takeaway: You do not need to suffer in an ice bath to receive the benefits of cold exposure.

2. Lift Heavy to Protect Muscle, Bone, and Independence 

Women are often encouraged to use light weights and perform more repetitions, particularly as they get older. But the menopausal transition is precisely when heavier resistance training becomes increasingly important. ⁠ ⁠Estrogen helps support the cells involved in maintaining and repairing muscle. As estrogen fluctuates during perimenopause and menopause, women lose some of that natural muscle-building stimulus. Heavy resistance training provides the strong external stimulus the body needs to maintain muscle, strength, bone density, metabolic health, and physical independence. ⁠ ⁠“Heavy” is relative to the individual. It means selecting a weight that feels genuinely challenging while still allowing you to perform every repetition with excellent form. A useful framework is three to five sets of six or fewer repetitions, with enough rest between sets to maintain the quality of each effort. ⁠ ⁠Exercises like squats, deadlifts, lunges, rows, and presses can train multiple major muscle groups. Women who are new to strength training should work with a qualified professional to develop their technique and progress safely. ⁠ ⁠The goal is not to become smaller. It is to become stronger and more capable for years to come. ⁠

3. Include Short, Powerful Efforts in Your Training 

Many women respond to midlife changes by adding more moderate-intensity cardio. While aerobic exercise remains valuable, doing more is not always the answer. As we age, we also need to protect our power: the ability to generate force quickly. ⁠ ⁠Short sprint intervals can provide a powerful training signal without requiring a long workout. These efforts may help support insulin sensitivity, mitochondrial function, cardiovascular fitness, and the maintenance of metabolically active muscle. ⁠ ⁠The key is to keep the work intervals truly short. After warming up, try an all-out effort lasting 20–30 seconds, followed by at least two minutes of recovery. The recovery should be long enough for the next effort to be as strong as the first. Begin with one or two rounds and gradually work toward a maximum of five. ⁠ ⁠“Sprinting” does not have to mean running. The same principle can be applied on a stationary bike, rowing machine, swimming pool, or incline, depending on your fitness level and joint health. ⁠ ⁠Short, sharp, high-quality efforts can be more useful than simply extending another steady workout. ⁠ 

4. Fuel Before You Train 

Fasted workouts and intermittent fasting are frequently promoted as shortcuts to improved metabolism or fat loss. But much of that advice has been extrapolated from research involving men. ⁠ ⁠Active women need adequate energy to support both normal physiological function and the additional stress created by exercise. Training without fuel may increase stress signaling and hunger while decreasing energy expenditure later in the day. When low energy availability becomes chronic, it can affect recovery, thyroid function, menstrual health, mood, bone health, and performance. ⁠ ⁠Eating before exercise signals that energy is available and gives the body the resources it needs to meet the demands of training. It does not need to be a large meal. Women who exercise early in the morning or have sensitive stomachs can begin with something small and easy to digest, like a banana with yogurt, toast with nut butter, or a light protein-and-carbohydrate drink. ⁠ ⁠The takeaway is simple: Do not approach exercise as a punishment for eating. Fuel your body so it can adapt to the work you are asking it to do.

5. Prioritize Protein — and Spread It Throughout the Day 

Protein supports much more than muscle size. Maintaining lean muscle is closely connected to metabolic health, cardiovascular health, strength, mobility, recovery, and longevity. ⁠ ⁠Women’s protein needs may also change with their hormones. During the luteal phase of the menstrual cycle, when progesterone is elevated, the body may break down more protein. During perimenopause and post menopause, declining estrogen and age-related anabolic resistance mean women may need a stronger protein stimulus to support muscle repair and development. ⁠ ⁠Instead of saving most of your protein for dinner, distribute it across the day. Active premenopausal women can generally aim for approximately 30 grams of high-quality protein soon after exercise, while women in perimenopause and post menopause may benefit from closer to 40 grams. Regular protein servings at meals and snacks help provide the amino acids needed for continuous repair and recovery. ⁠ ⁠Individual requirements depend on factors like body size, age, training load, health history, and dietary preferences. The most important place to begin is consistency: Include a meaningful source of protein every time you eat. ⁠

6. Hydration Is About More Than Drinking More Water 

Women and men do not regulate heat and fluids in exactly the same way. Women generally begin sweating later, produce less sweat, and may experience a higher core temperature at a lower level of dehydration. Hormonal fluctuations can further affect core temperature, fluid retention, and sodium balance, particularly during the luteal phase and throughout perimenopause and menopause. ⁠ ⁠That means drinking as much plain water as possible is not always the best strategy. During prolonged exercise or training in the heat, consuming excessive plain water can dilute blood sodium and increase the risk of exercise-associated hyponatremia. A properly formulated hydration drink containing a small amount of carbohydrates and sodium can help the body absorb fluid more effectively. ⁠ ⁠Hydration needs are highly individual, so women should consider the environment, exercise duration, body size, sweat rate, hormonal stage, and personal history. If you are preparing for a hot-weather event, practice your hydration plan during training instead of trying something new on event day. ⁠ ⁠The takeaway: Hydrate intentionally. The goal is not simply to drink more — it’s to help your body absorb and use the fluid you consume. ⁠

7. Creatine Isn’t Only for Bodybuilders 

Creatine is one of the most extensively researched performance supplements, yet many women still believe it is intended primarily for male athletes or that it will make them bulky. In reality, creatine can support strength, power, training quality, muscle health, and recovery — and it may become particularly relevant as women enter perimenopause and post menopause. ⁠ ⁠Creatine helps the body regenerate the rapid energy needed for short, powerful efforts like lifting, sprinting, and jumping. Because women typically have lower intramuscular creatine stores and may consume less dietary creatine, particularly when following a plant-based diet, supplementation can help increase the energy available for high-intensity exercise. ⁠ ⁠Its potential benefits also extend beyond physical performance. Creatine is stored in the brain as well as the muscles, and emerging research is exploring its role in cognitive function, mood, and neurological health. When combined with resistance training, it may also indirectly support bone health by improving muscle-force production and training consistency. ⁠ ⁠Creatine monohydrate is the most widely researched form. A common daily amount is three to five grams, although women should consult a qualified healthcare professional to determine whether supplementation is appropriate for their individual health needs. ⁠ ⁠The takeaway: Creatine is not simply a bodybuilding supplement. It can be a practical tool for helping women preserve strength, power, muscle, and potentially cognitive resilience throughout life. ⁠

Work With Your Physiology, Not Against It 

Women deserve health recommendations grounded in female physiology and adaptable to every stage of life. The right strategy is rarely about doing more, eating less, or tolerating greater extremes. It’s about understanding your body and giving it the specific training, nutrition, and recovery support it needs. ⁠ ⁠I’m excited to be part of the Canyon Ranch Women’s Wellness Collective, a multidisciplinary group committed to advancing how women understand and care for their health. I’m also looking forward to welcoming women to my retreats at Canyon Ranch, where we’ll explore these principles in greater depth and help translate the science into personalized, practical strategies. ⁠ ⁠Every woman brings a different health history, hormonal stage, fitness level, and set of goals. At the retreats, you’ll have the opportunity to learn how these insights apply specifically to you — so you can move beyond generalized advice and make informed choices about your strength, fueling, recovery, performance, and long-term well-being. ⁠ ⁠I hope you’ll join me at Canyon Ranch to learn, ask questions, connect with other women, and discover what’s possible when women’s health is approached through science — and personalized to you.