Remember that old saying, “Never be afraid to try something new”? While there’s truth in that, stepping into the unknown, especially in fitness, can feel daunting. For too long, the world of exercise and athletic training has operated under a “one-size-fits-most” approach – and that size has overwhelmingly been male. But guess what? We, as women, deserve fitness advice that actually considers our unique physiology and needs.

That’s why, for Stress Awareness Month, I’m diving into some crucial insights I recently gleaned from a powerful podcast where Mel Robbins interviewed exercise physiologist Dr. Stacy Sims. It’s time to ditch the outdated, male-centric mentality. Forget about fasted workouts, long cardio sessions and training programs built for men. I want to empower you to build resilience against stress and unlock your full athletic potential as a woman. The rest of this post will highlight key takeaways from their conversation, offering actionable steps to fuel our bodies and move in ways that truly serve us.

The “Shrink and Pink” Problem: It’s Time for a Change

Here’s the thing: for far too long, fitness advice and research have been heavily male-centric. I will not preface this focused advice for women with “No offense, guys.” I mean, are they really concerned if we’re offended that we’ve been excluded for all this time?” It’s time to ditch the “shrink and pink” mentality and embrace a fitness approach that’s tailored to our unique needs.

Stress, Cortisol, and Fuel: It’s All Connected

One of the biggest game-changers for women to manage stress is the crucial role of food, especially in the morning. Skipping breakfast to train in a fasted state has gained popularity for endurance athletes and busy moms trying to squeeze in exercise. The old adage of “eat less and exercise more” leads us to believe that it is a recipe for getting slimmer and stronger all at once. Understanding how cortisol and stress work in women will show you why this is problematic. Here’s the breakdown:

• Eat First Thing: Women’s bodies seek food as energy to kickstart the day. When you don’t eat, your body is in a stressful situation.
• Cortisol and Stress: Cortisol levels tend to rise in the morning, usually around 30 minutes after waking. Skipping your morning meal sends a message to your body to hold onto fat to use later. If you exercise without eating, cortisol stays high, keeping you in a state of stress.
• Fuel for Your Brain: Your brain can’t handle the added stress of a workout on an empty tank. It might even start breaking down muscle for energy.
• The Power of Protein: Even a small breakfast, aiming for around 30g of protein, tells your brain you have the fuel you need. This helps lower stress levels over time.

In my own experience I’ve noticed that limiting what I eat during the day often leads to eating a lot or even binging at night. The next morning I don’t feel hungry which leads to increased stress levels. My nutrition therapist explained that our Circadian rhythm plays a role as well: cortisol rises naturally in the morning and levels out in the afternoon. If it doesn’t level out naturally or if we add more stress, we remain in a “fight or flight” situation all day. In other words, consistently high cortisol contributes to a chronic stress response. I started by eating even half a banana with peanut butter to break the cycle until I was able to eat a larger breakfast.

Dr. Sims Approved Morning Food Ideas to Fuel Your Day:

• Protein coffee (coffee + protein powder + milk) or
• Overnight oats with chia seeds soaked in oat milk. If that seems like a lot, consider eating half before your workout with berries + Greek yogurt. Eat the rest after your workout with more berries, yogurt, and nuts for improved recovery.

Exercise: Positive Stress for Stress Resilience

Let’s shift our perspective on exercise, moving beyond the outdated notion of simply burning maximum calories. Instead, we should view movement as a powerful tool for building “stress resilience.” Exercise offers significant health benefits, often surpassing those achieved through dieting alone. It acts as a form of positive stress, prompting our bodies to adapt and become stronger, both physically and mentally.

For women, the focus can shift towards longevity, embracing exercise as a long-term investment in well-being rather than solely pursuing short-term results. Importantly, exercise has a profound impact on our central nervous system and even our metabolism.

Exercise is a powerful way to train your brain to react to stress more effectively. The body’s adaptation to physical stress can translate to better coping mechanisms in all types of stressful situations – physical, mental, personal, and professional. Add in community, connection with nature, and empathy, and you’ve got a recipe for limiting or avoiding depression.

Strength Training: A Must for Women

Prioritizing strength training is crucial, especially as we age. As women we naturally start to lose muscle mass beginning around the age of 30. Our muscle tissue is active and essential for maintaining various systems within the body. Strength training provides vital leverage on our bones, contributing to improved bone density and overall skeletal health. Perhaps most significantly, the process of strength training sends powerful signals to the brain, promoting neuroplasticity – the ability to create new neural pathways, develop existing ones, and make the brain more responsive and flexible, ultimately reducing the risk of cognitive decline like dementia and Alzheimer’s.

Effective Exercise Just for Women:

Women are fatigue resistant. We have fat burning endurant fibers ( these fibers allow for sustained effort without quick exhaustion). This means we can do lots of work and with quicker recovery. For example, instead of the standard 5 sets of 5 reps with 3 minutes of rest (often designed for men), women may benefit from shorter rest periods (around 2 minutes).

When possible, choose free weights over machines. Free weights allow you to use muscles functionally as you would in your daily activities where machines isolate muscles and are often designed for men’s proportions.

Dr. Sims recommends SIT (Sprint Interval Training) for women. This is done with a short burst of intense exercise (no more than 30 seconds) followed by full recovery (90 seconds to 2 minutes). The idea is to run, bike, jump, etc. as hard as you can for 30 seconds, then rest completely so you can go just as hard for the next 30 seconds. Repeating up to 5 times.

Dr Sims recommends doing strength training 3 times per week and SIT (Sprint Interval Training) 2-3 times per week

As women reach their 30s and beyond, we should shift to power-based strength training (6-8 reps with good form, leaving 2 reps in reserve) and incorporate Sprint Interval Training (SIT). The good news is cardio can focus on fun with connection and community instead of hours on the elliptical machine. Get outside to walk, swim, or bike and enjoy nature!

Your Next Step

Pulling this all together can seem daunting, but you can do it. Focus on fueling your body properly and enjoying movement. It all starts with that first step. Adding protein coffee, adjusting your strength training or trying SIT are easy ways to prioritize your well-being. What one thing can you incorporate into your daily routine? You know I’m always here for you. If you need help figuring out how these concepts can fit with your current goals, set up a connection call with me for a free consultation to get you started.

Listen to the complete conversation on The Mel Robbins Podcast. And make sure to follow Dr Stacy Sims on Instagram.