The Female Performance Blueprint

The Female Performance Blueprint

Hormones, Strength, and the Truth About Fasting for Women 40+

For decades, women have been coached using training and nutrition models built on male physiology. Train harder. Eat less. Push through fatigue. If it works for men, it must work for women—just scaled down.

But modern research shows that approach often backfires, especially during perimenopause and menopause.

Female physiology responds differently to stress, fueling, recovery, and training load. When those differences are ignored, many women experience stalled progress, rising fatigue, disrupted sleep, stubborn fat gain, and declining performance—despite “doing everything right.”

This is the framework I use to help women 40+ train smarter, preserve muscle, and build strength that supports long-term health and independence.

Female Physiology Requires a Different Training Framework

Women are not biologically interchangeable with men. From the cellular level onward, female physiology operates under a different hormonal and neurological environment—one that becomes even more important to respect during perimenopause and menopause.

Much of our current understanding comes from the field of sex-specific exercise physiology, advanced by researchers such as Dr. Stacy Sims. Her work highlights that applying male-based training, fasting, and recovery models to women—particularly women over 40—can elevate stress hormones, impair recovery, and limit long-term adaptation.

Key biological differences that matter in women 40+ training

Hormonal environment
Men operate under relatively stable testosterone levels that strongly support muscle growth and bone density. Women rely primarily on estrogen and progesterone—hormones that fluctuate monthly and decline during perimenopause. These shifts influence metabolism, connective tissue, sleep quality, brain health, and stress tolerance.

Muscle fiber distribution
Women naturally have a higher proportion of endurance-oriented (Type I) muscle fibers. While this supports steady-state work, it also means that strength, power, and bone density require deliberate heavy loading and high-intensity stimulus to maintain.

Cardiovascular and structural factors
On average, women have smaller hearts and lungs and lower hemoglobin levels. As estrogen declines, its protective effect on muscle and bone weakens. For women over 40, progressive resistance training and intentional intensity are essential—not optional.

Why this matters in perimenopause

Because women are naturally endurance-adapted, relying solely on moderate-intensity cardio (“Zone 2”) often fails to improve body composition, bone density, or metabolic health in midlife.

During perimenopause, excessive steady-state cardio—especially when paired with under-fueling or fasted training—can elevate cortisol, disrupt sleep, and contribute to the familiar tired-but-wired pattern.

Effective perimenopause strength training must provide the right stress so the body adapts instead of defends.

The Fasted Workout Trap

Fasted training—often fueled by nothing more than black coffee—is frequently marketed as a fat-loss shortcut. For women, particularly in their 40s and during the menopause transition, it is more often a stress amplifier.

Training without fuel raises cortisol, signaling to the brain that energy is scarce and the environment is unsafe. Over time, this disrupts hormonal signaling tied to metabolism, recovery, and muscle preservation.

What fasted training often leads to

1. The “tired but wired” state
Chronically elevated cortisol can leave you exhausted but unable to sleep deeply. Resting heart rate rises, recovery stalls, and abdominal fat storage increases.

2. Muscle breakdown instead of muscle building
Without available fuel, the body pulls energy from muscle tissue. This places you in a catabolic (breakdown) state rather than the anabolic (repair and growth) state we want from training.

3. Rebound cravings later in the day
The brain compensates for perceived restriction by driving strong cravings for simple carbohydrates, leading to cycles of under-fueling followed by overeating.

If the goal is strength, longevity, and metabolic health, the solution is not more discipline—it’s better signaling to the nervous system.

Precision Fueling: Before and After Training

Protein is foundational for women—but timing matters just as much as total intake.

Fueling before training helps blunt excessive cortisol. Fueling after training initiates recovery and protects lean muscle, especially as estrogen declines.

Pre-training fueling (60–90 minutes before)

• Strength training: ~15 g protein

• High-intensity intervals: ~15 g protein + a small amount of fast carbohydrates

• Endurance sessions: ~15 g protein + ~30 g carbohydrates

Simple options include yogurt with fruit, a protein shake with berries, or a sports drink paired with whey protein.

Post-training nutrition

• Reproductive-age women: ~35 g protein

• Perimenopause/postmenopause: ~40–60 g protein to overcome anabolic resistance

Carbohydrates matter too. Replenishing glycogen helps shut down stress signals and prevents muscle breakdown.

Heavy Lifting Without the “Bulk” Myth

The fear of “getting bulky” from lifting heavy is one of the most persistent myths in women’s fitness.

Women simply do not have the testosterone levels required for large muscle hypertrophy. What heavy lifting actually does is improve neuromuscular efficiency—teaching the nervous system to recruit more muscle fibers effectively.

What heavy lifting supports:

• Bone density and joint integrity

• Insulin sensitivity and metabolic health

• Balance, coordination, and power

• Brain health via increased BDNF (brain-derived neurotrophic factor)

Heavy, full-body compound lifts are not about aesthetics. They are about preserving independence, confidence, and mobility into later decades of life.

A Smarter Weekly Training Structure for Women 40+

Rather than living in the moderate-intensity “gray zone,” women respond best to a polarized training approach: truly hard days, truly easy days, and enough recovery to adapt.

Example weekly framework

• 3 days of heavy resistance training
  Full-body compound lifts, low reps, high quality

• 2–3 high-intensity sessions
  Short, intentional, well-recovered

• 1–2 low-stress movement days
  Walking, mobility, or gentle aerobic work

• At least one full recovery day

This structure supports strength, bone density, and metabolic health without overwhelming the nervous system.

Daily Habits That Support Female Performance

Training is only one piece of the puzzle. These habits support brain, bone, and hormone health over the long term:

• Creatine (3–5 g daily): Supports muscle preservation, bone health, and cognition

• Vitamin D + K: Supports immune and skeletal health

• Protein and fiber at meals: Supports gut health and blood sugar regulation

• Cold exposure (used selectively): Helpful for inflammation—avoid extreme ice baths

• Sleep protection: Aim for 7–9 hours; nervous system regulation matters

• Morning sunlight: Helps regulate circadian rhythm and cortisol patterns

The Big Picture

Training in alignment with female physiology is not about doing less—it’s about doing what actually works.

Lifting heavy. Fueling adequately. Respecting recovery.

These are not trends. They are long-term strategies for women who want to stay strong, capable, and independent for life.

Strong women age better.

Research-Informed Foundations

This framework is informed by current research in female physiology, menopause, and exercise science, including:

• Sims, S. T., & Heather, A. K. (2018). Hormones and Endurance Exercise.

• Sims, S. T. (2023). Next Level: Your Guide to Kicking Ass, Feeling Great, and Crushing Goals Through Menopause and Beyond.

• Hackney, A. C. (2020). Stress hormones and athletic performance in women.

• Hansen, M. (2018). Resistance training adaptations in women.

• McLeod, M. et al. (2021). Protein requirements and anabolic resistance in aging women.

This site translates research into practical, real-world training strategies for women 40+.

5 “Healthy” Habits That May Be Holding Women Back After 40

Why So Many Women Feel Stuck Doing “All the Right Things”

If you’re waking up early for fasted cardio, tracking Zone 2 workouts, experimenting with cold plunges, and still feeling tired, frustrated, or stalled — you’re not alone.

The problem isn’t your discipline or effort.
It’s the playbook you’ve been handed.

For decades, most fitness and nutrition guidance was built around male physiology and then applied broadly. Only recently has research — including the work of exercise physiologist Dr. Stacy Sims — helped clarify how women’s bodies respond differently to training, fuel, stress, and recovery, especially in midlife.

Below are five common “healthy” habits that often need adjusting for women 40+, along with what tends to work better.

1. Fasted Cardio: Why Skipping Fuel Often Backfires

Many women are told that working out on an empty stomach burns more fat. In reality, women are already very efficient at using fat for fuel — especially compared to men.

Training without fuel adds unnecessary stress, particularly first thing in the morning when cortisol is already higher. Over time, this can interfere with recovery, hormone signaling, and workout quality.

What works better:
A small amount of fuel before training — not a full meal. Even a bit of protein (and carbs when needed) helps signal safety to the body and allows you to train with more intensity and better recovery.

Fuel isn’t the problem.
Chronic stress is.

2. Living in Zone 2: Why “Moderate” Isn’t Always Helpful

Zone 2 cardio gets a lot of attention — and it has a place. But for many women, spending most of their training time at moderate intensity leads to fatigue without meaningful progress.

Women are already good at aerobic work. What often gets missed is stimulus — training that challenges the nervous system enough to create adaptation.

What works better:
A more polarized approach:

• Strength training

• Short bouts of true intensity

• Easy, low-stress recovery movement

This avoids the “gray zone” where effort is high but returns are low.

More time doesn’t equal better results.
The right stimulus does.

3. Cold Plunges: Why Colder Isn’t Better

Cold exposure has benefits, but women’s nervous and hormonal systems tend to be more sensitive to cold stress — especially as hormones fluctuate.

Very cold plunges can spike stress hormones and contribute to cumulative overload when layered on top of intense training, under-fueling, and poor sleep.

What works better:
Moderate cold exposure for short durations. Enough to support focus and mood — not enough to shock the system.

The goal isn’t toughness.
It’s resilience.

4. Protein: Why the Minimum Isn’t Enough Anymore

Many women follow protein guidelines that reflect minimum survival needs, not optimal strength, bone health, or recovery.

As we age, our bodies become less responsive to smaller protein doses — a process known as anabolic resistance. This means we need more protein per meal, not less, to maintain muscle and bone.

What works better:

• Prioritizing protein at each meal

• Adequate post-workout protein

• Spreading intake throughout the day

Protein isn’t about size.
It’s about longevity.

5. Creatine: Not Just for Muscle, But for Brain Health

Creatine is one of the most studied supplements available — and it’s often misunderstood.

For women, creatine supports:

• muscle function

• cognitive health

• mood and focus

• energy production

Women typically have lower creatine stores to begin with, making consistent low-dose supplementation especially helpful.

What works better:
A small daily dose (3–5g) without loading phases or extremes.

Support, not overload.

Rewrite the Rules — Not Your Goals

Many “healthy” habits aren’t wrong — they’re just incomplete when applied to women 40+.

When training, nutrition, and recovery align with female physiology, effort feels more productive. Energy improves. Strength builds. Confidence returns.

You don’t need to do more.
You need to do what fits this season.

If you’re ready to stop guessing and start training with clarity, that’s exactly what I help women do.

Learn more HERE.

4 Surprising Health Truths Every Woman 40+ Should Know — Backed by Dr. Stacy Sims’ Research

Why “Women Are Not Small Men” Actually Matters

If you’ve ever felt confused by health advice, you’re not alone. One week fasting is the answer. The next week it’s blamed for hormone chaos. Most of this confusion comes from one big issue: much of the health and fitness research we’ve been given was built around male physiology.

Exercise physiologist Dr. Stacy Sims summed it up best: women are not small men.

Women’s bodies respond differently to training, nutrition, and stress — especially in our 40s and beyond. When we follow advice that doesn’t account for hormonal changes, fluctuating energy, and recovery needs, progress stalls. Or worse, we feel more tired, inflamed, and frustrated.

Below are four science-backed truths I use in my coaching to help women 40+ train smarter, feel stronger, and protect their long-term health.

1. Fasted Workouts Often Do More Harm Than Good

Intermittent fasting and fasted cardio are often marketed as “healthy,” but for many women — especially in perimenopause — they can backfire.

Women naturally have higher cortisol levels in the morning. Adding a fasted workout on top of that stress can push cortisol even higher, making it harder to recover, build muscle, and regulate hormones.

Instead of skipping fuel, a small amount of protein (and carbs when needed) before training tells your body it’s safe and supported. This leads to better workouts, better recovery, and better results — not stalled progress.

Bottom line: Fueling before training isn’t a setback. It’s a strategy.

2. Most Women 40+ Aren’t Eating Enough Protein

The protein recommendations many women follow are based on minimum survival needs — not optimal health or strength.

As we age, our bodies become more resistant to building and maintaining muscle. This means we need more protein, not less. Adequate protein supports muscle, bone density, metabolism, and even brain health.

A practical starting point:

• Aim for 30–40g of protein per meal

• Prioritize protein after workouts

• Spread intake evenly across the day

Protein isn’t just for muscle — it’s foundational for aging well.

3. Long Cardio Isn’t the Answer — Strength and Intensity Are

Many women default to long, moderate workouts thinking they’re doing the “right thing.” Unfortunately, this approach can increase fatigue, raise stress hormones, and contribute to muscle loss over time.

Instead, Dr. Sims’ research supports a polarized approach:

• Lift heavy to support muscle and bone

• Short bursts of true intensity (HIIT or sprints)

• Easy recovery days to allow adaptation

This type of training sends a strong signal to your nervous system and body to adapt — rather than slowly break down.

More isn’t better. Smarter is better.

4. Bone Health Can Improve in Minutes a Day

Bone loss is a real concern for women as estrogen declines. While strength training is essential, impact matters too.

Simple jump training — just a few minutes a day — has been shown to significantly improve bone density in the hips and spine. The impact stimulates bone-building cells in a way lifting alone can’t.

Short, intentional stress creates powerful results.

Train With Your Body — Not Against It

The biggest takeaway from Dr. Stacy Sims’ work is simple: women’s bodies have different rules — and those rules change over time.

When you train, fuel, and recover in a way that respects your physiology, progress feels easier. Strength improves. Energy returns. Confidence follows.

You don’t need to do more.
You need to do what’s right for this season.

If you’re ready to stop guessing and start training with intention, that’s exactly what I help women do.

This article is informed by the research and teachings of Dr. Stacy Sims and translated into practical coaching strategies for women 40+ by Jared Seaton in addition to his own research, experience, and knowledge