The “wellness” world loooooves a trend.
Ice baths. Fasting windows. Keto meal plans.
They promise all energy, focus, and “balance” - the holy trinity of modern womanhood.
But most of these hacks were built on male physiology!
They rarely consider what happens when oestrogen and progesterone begin their unpredictable midlife waltz... when sleep gets lighter, moods swing harder, and recovery takes longer.
Perimenopause isn’t a malfunction. It’s the changing of the tide, a body moving from flower to fruit to seed.
A recalibration. Beneath the surface, hormones surge and ebb like weather fronts. Bones remodel. Nerves rewire. This isn’t decline. It’s meant to happen.
But the wellness industry can’t stand what it can’t control! So it sells us “resets,” ice baths, fasts, and cleanses - all in the name of balance (or discipline / purity / whatever-the-fuck).
The underlying message, of course, is this: Be smaller. Be quieter. Be easier to manage.
Meanwhile, your body is doing something revolutionary: reclaiming itself. Wild. Wise. Inconveniently alive for the systems that prefer your power domesticated.
Perimenopause is a remembering of nature’s pace, and nature doesn’t rush her tides. So maybe it’s time to put down the bro hacks, return the tools to the earth, and listen for what’s stirring beneath the surface.
Let’s unpack five of the biggest “wellness” culprits - five wellness trends your perimenopausal body f*cking hates - and what actually supports your body through this transition.
Ice baths. Fasting windows. Keto meal plans.
They promise all energy, focus, and “balance” - the holy trinity of modern womanhood.
But most of these hacks were built on male physiology!
They rarely consider what happens when oestrogen and progesterone begin their unpredictable midlife waltz... when sleep gets lighter, moods swing harder, and recovery takes longer.
Perimenopause isn’t a malfunction. It’s the changing of the tide, a body moving from flower to fruit to seed.
A recalibration. Beneath the surface, hormones surge and ebb like weather fronts. Bones remodel. Nerves rewire. This isn’t decline. It’s meant to happen.
But the wellness industry can’t stand what it can’t control! So it sells us “resets,” ice baths, fasts, and cleanses - all in the name of balance (or discipline / purity / whatever-the-fuck).
The underlying message, of course, is this: Be smaller. Be quieter. Be easier to manage.
Meanwhile, your body is doing something revolutionary: reclaiming itself. Wild. Wise. Inconveniently alive for the systems that prefer your power domesticated.
Perimenopause is a remembering of nature’s pace, and nature doesn’t rush her tides. So maybe it’s time to put down the bro hacks, return the tools to the earth, and listen for what’s stirring beneath the surface.
Let’s unpack five of the biggest “wellness” culprits - five wellness trends your perimenopausal body f*cking hates - and what actually supports your body through this transition.
1. Ice Baths & Cold Plunges
The promise: boost metabolism, reduce inflammation, harden up - or something like that?!
But in perimenopause, your internal thermostat is already working overtime. When oestrogen dips, thermoregulation changes. You can swing from chills to hot flushes within hours. Adding extreme cold into the mix often ramps up stress rather than releasing it.
Cold plunges cause intense vasoconstriction and a spike in cortisol, the opposite of what most women actually need to regulate their nervous systems. Research shows that women tend to shiver sooner and recover more slowly from cold exposure than men at the same temperatures (Charkoudian & Johnson, 2021).
So while the wellness world might call it “building resilience,” your body may experience it as just another form of stress.
If you love the water, gentle cold exposure (like a cool swim or ocean dip) can still feel invigorating. But for most women in midlife, heat does more good than ice.
Saunas and warm baths stimulate heat-shock proteins, which support cardiovascular health, improve circulation, and help lower cortisol (Hooper et al., 2022). They also relax smooth muscle, soothe the stress response, and support deep sleep... all things your body is already craving.
Resilience isn’t about withstanding more stress. It’s about recovering well from the stress you already have.
But in perimenopause, your internal thermostat is already working overtime. When oestrogen dips, thermoregulation changes. You can swing from chills to hot flushes within hours. Adding extreme cold into the mix often ramps up stress rather than releasing it.
Cold plunges cause intense vasoconstriction and a spike in cortisol, the opposite of what most women actually need to regulate their nervous systems. Research shows that women tend to shiver sooner and recover more slowly from cold exposure than men at the same temperatures (Charkoudian & Johnson, 2021).
So while the wellness world might call it “building resilience,” your body may experience it as just another form of stress.
If you love the water, gentle cold exposure (like a cool swim or ocean dip) can still feel invigorating. But for most women in midlife, heat does more good than ice.
Saunas and warm baths stimulate heat-shock proteins, which support cardiovascular health, improve circulation, and help lower cortisol (Hooper et al., 2022). They also relax smooth muscle, soothe the stress response, and support deep sleep... all things your body is already craving.
Resilience isn’t about withstanding more stress. It’s about recovering well from the stress you already have.
2. Intermittent Fasting
The promise is everywhere: better metabolism, better focus, effortless fat burning!
Skip breakfast, get “fat-adapted,” and live longer. Sounds bloody great, right?!
The reality is that most fasting research was done on men... or mice! Female physiology runs on a different rhythm. And perimenopausal physiology is a whole. Other. Animal.
When you regularly skip meals in perimenopause, cortisol rises and thyroid output slows. Add caffeine, stress, and poor sleep, and the body reads it as famine, not discipline (Sims & Yeager, 2021).
Low energy availability also suppresses luteinising hormone (LH), which can further disrupt already fragile oestrogen and progesterone rhythms (De Souza et al., 2021). This hormonal chaos often shows up as fatigue, sleep issues, anxiety, or stalled strength gains... the exact opposite of what intermittent fasting promised.
What helps instead:
Think nourishment, not restriction. If you’ve been eating less and still feel stuck, it doesn’t mean your metabolism is broken - it’s probably under-fueled and protecting your energy.
Skip breakfast, get “fat-adapted,” and live longer. Sounds bloody great, right?!
The reality is that most fasting research was done on men... or mice! Female physiology runs on a different rhythm. And perimenopausal physiology is a whole. Other. Animal.
When you regularly skip meals in perimenopause, cortisol rises and thyroid output slows. Add caffeine, stress, and poor sleep, and the body reads it as famine, not discipline (Sims & Yeager, 2021).
Low energy availability also suppresses luteinising hormone (LH), which can further disrupt already fragile oestrogen and progesterone rhythms (De Souza et al., 2021). This hormonal chaos often shows up as fatigue, sleep issues, anxiety, or stalled strength gains... the exact opposite of what intermittent fasting promised.
What helps instead:
- Eat three solid meals and snacks that combine carbohydrates (see #3), protein, and fats.
- Fuel before training, especially if it’s longer or more intense, and refuel afterwards to lower cortisol and support recovery.
- Consistency builds resilience. If your metabolism feels “broken,” it’s more likely under-fed than over-fed.
Think nourishment, not restriction. If you’ve been eating less and still feel stuck, it doesn’t mean your metabolism is broken - it’s probably under-fueled and protecting your energy.
3. Keto & No-Carb Culture
A plate with no carbs might look “clean.” But in perimenopause, it’s a recipe for burnout.
The promise sounds seductive: burn fat, balance your mood, banish brain fog.
Cut carbs, boost ketones, and become your “best self!”
But your brain and hormones run on glucose. In perimenopause, falling oestrogen changes how your body handles blood sugar: insulin sensitivity drops, and your cells need more support to stay steady. Carbohydrates actually help regulate those swings (Harvie et al., 2017; Sims & Yeager, 2021).
Low-carb paleo, primal, or ketogenic diets might feel good for a few weeks, but over time they can disrupt sleep, elevate LDL cholesterol, and speed up lean muscle loss... exactly what we’re trying to protect (Phillips et al., 2023; Paddon-Jones & Rasmussen, 2009).
Carbs are scaffolding for your hormones and nervous system. They stabilise serotonin, support thyroid conversion, and protect muscle mass. In sports nutrition, they’re known as protein-sparing - meaning your body doesn’t have to break down protein (or its own muscle) to create glucose through gluconeogenesis.
When you eat enough carbohydrate, you preserve muscle, energy, and calm.
What helps instead:
This is nourishment that works with your physiology. Your body isn’t craving restriction, it’s craving rhythm, consistency, and fuel.
Cut carbs, boost ketones, and become your “best self!”
But your brain and hormones run on glucose. In perimenopause, falling oestrogen changes how your body handles blood sugar: insulin sensitivity drops, and your cells need more support to stay steady. Carbohydrates actually help regulate those swings (Harvie et al., 2017; Sims & Yeager, 2021).
Low-carb paleo, primal, or ketogenic diets might feel good for a few weeks, but over time they can disrupt sleep, elevate LDL cholesterol, and speed up lean muscle loss... exactly what we’re trying to protect (Phillips et al., 2023; Paddon-Jones & Rasmussen, 2009).
Carbs are scaffolding for your hormones and nervous system. They stabilise serotonin, support thyroid conversion, and protect muscle mass. In sports nutrition, they’re known as protein-sparing - meaning your body doesn’t have to break down protein (or its own muscle) to create glucose through gluconeogenesis.
When you eat enough carbohydrate, you preserve muscle, energy, and calm.
What helps instead:
- Keep carbohydrates around 40-50% of total intake, adjusted for your unique activity and energy needs (seeing a dietitian like me can help here!). This range is supported by Dr. Stacy Sims and international sports nutrition guidelines (Sims & Yeager, 2021; Thomas et al., 2016).
- Focus on fibre-rich, colourful foods - legumes, roots, fruit, wholegrains.
- Time your starchier carbs around exercise to replenish glycogen and support recovery.
- Pair carbs with protein and fats to steady blood sugar and hunger cues.
This is nourishment that works with your physiology. Your body isn’t craving restriction, it’s craving rhythm, consistency, and fuel.
4. Chronic Cardio
We’ve been taught that more movement means better health. Generally, that's a pretty good general guideline. But then wellness culture sits down at the bar...
So we run harder, sweat longer, and push through fatigue, thinking we’re building resilience.
But for many women in perimenopause, constant cardio and relentless training do the opposite. Regular long-duration, high-intensity workouts can raise cortisol and oxidative stress, making anxiety sharper and recovery slower (Phillips et al., 2023; Sims & Yeager, 2021).
This stage of life calls for training that supports, not depletes.
Strength is medicine!
Aim for 2-3 strength sessions per week, lifting heavy enough that 6-10 reps feel genuinely challenging.
But heavy doesn’t always mean maximal. As Dr Shannon Ritchey of EVLO Fitness teaches, lighter weights (but still under 30 reps per set) can be just as effective when performed slowly and with control, working close to fatigue (or "muscle failure") without pushing into pain. The goal is to create mechanical tension, not systemic exhaustion.
Strength training improves metabolic rate, stabilises blood sugar, builds bone density, and supports mental health (Sims, 2019; Ritchey, 2024). It’s one of the most powerful ways to protect yourself against the physiological stress of hormonal change.
Add short bursts of intensity when you want to.
A couple of HIIT sessions per week - 20 to 40 minutes with real recovery between intervals - is plenty. That might mean hill sprints (my usual choice as I live near some pretty hills), resistance circuits, or cycling intervals that raise your heart rate, then allow it to settle. Quality matters more than volume here (Sims, 2019).
Cardio still has its place.
If you love running, walking, or swimming, keep it up. Aim for 30-60 minutes of moderate activity most days, ensuring it's movement that energises rather than drains.
Have a rest day when you're feeling depleted. And make sure you fuel around your workouts, eating pre- and post-workout as required, especially for weight lifting or SIT / HIIT sessions, or light to moderate cardio sessions more than 45 minutes long.
And in between the structure, move the way you live: walk, stretch, garden, dance, breathe. The point isn’t to burn calories or fix your body. It’s to stay connected to it!
Perimenopause isn’t a test of endurance. It’s an invitation to rebuild strength, trust, and rhythm on new terms.
So we run harder, sweat longer, and push through fatigue, thinking we’re building resilience.
But for many women in perimenopause, constant cardio and relentless training do the opposite. Regular long-duration, high-intensity workouts can raise cortisol and oxidative stress, making anxiety sharper and recovery slower (Phillips et al., 2023; Sims & Yeager, 2021).
This stage of life calls for training that supports, not depletes.
Strength is medicine!
Aim for 2-3 strength sessions per week, lifting heavy enough that 6-10 reps feel genuinely challenging.
But heavy doesn’t always mean maximal. As Dr Shannon Ritchey of EVLO Fitness teaches, lighter weights (but still under 30 reps per set) can be just as effective when performed slowly and with control, working close to fatigue (or "muscle failure") without pushing into pain. The goal is to create mechanical tension, not systemic exhaustion.
Strength training improves metabolic rate, stabilises blood sugar, builds bone density, and supports mental health (Sims, 2019; Ritchey, 2024). It’s one of the most powerful ways to protect yourself against the physiological stress of hormonal change.
Add short bursts of intensity when you want to.
A couple of HIIT sessions per week - 20 to 40 minutes with real recovery between intervals - is plenty. That might mean hill sprints (my usual choice as I live near some pretty hills), resistance circuits, or cycling intervals that raise your heart rate, then allow it to settle. Quality matters more than volume here (Sims, 2019).
Cardio still has its place.
If you love running, walking, or swimming, keep it up. Aim for 30-60 minutes of moderate activity most days, ensuring it's movement that energises rather than drains.
Have a rest day when you're feeling depleted. And make sure you fuel around your workouts, eating pre- and post-workout as required, especially for weight lifting or SIT / HIIT sessions, or light to moderate cardio sessions more than 45 minutes long.
And in between the structure, move the way you live: walk, stretch, garden, dance, breathe. The point isn’t to burn calories or fix your body. It’s to stay connected to it!
Perimenopause isn’t a test of endurance. It’s an invitation to rebuild strength, trust, and rhythm on new terms.
5. Cycle Syncing, Gone Wrong
Cycle syncing began as a gentle way to tune in to your body. For years, I have loved knowing roughly when my period is going to start, when to expect ovulation, and so on.
But sometimes, in certain circles, I've seen cycle syncing lose some of its gentleness.
Eat this (and less overall) in your follicular phase. Train like that in your luteal phase. Complete rest when you're bleeding (even if you actually feel better during your period than the days leading up to it, and need more premenstrual rest, like I do).
Optimise everything. Track everything.
Except perimenopause doesn’t care about the pretty, colour-coded apps. Hormones stop moving in tidy patterns. Oestrogen can surge sky-high one week and plummet the next (Hale et al., 2020). Progesterone production slows down. Cycles can shorten, lengthen, or disappear for a bit. What was once predictable becomes more like weather - sometimes calm, sometimes stormy, rarely the same two weeks in a row.
Trying to monitor every shift can make you tense and self-critical. It can pull you back into over-management, where listening turns into controlling. For some, it reopens old food rules or the need to get it all “right” again (Temme & Hochheimer, 2022; Stice et al., 2017).
Perimenopause invites a different skillset. One built on flexibility and curiosity.
Pay attention to what’s actually happening: sleep, mood, hunger, libido, energy, the way you handle stress. Let those be your cues instead of the phases on a chart.
Think of this stage as an apprenticeship in adaptability. A season of learning to stay steady inside change. A time to trust that your body knows how to lead, even when the map keeps redrawing itself!
But sometimes, in certain circles, I've seen cycle syncing lose some of its gentleness.
Eat this (and less overall) in your follicular phase. Train like that in your luteal phase. Complete rest when you're bleeding (even if you actually feel better during your period than the days leading up to it, and need more premenstrual rest, like I do).
Optimise everything. Track everything.
Except perimenopause doesn’t care about the pretty, colour-coded apps. Hormones stop moving in tidy patterns. Oestrogen can surge sky-high one week and plummet the next (Hale et al., 2020). Progesterone production slows down. Cycles can shorten, lengthen, or disappear for a bit. What was once predictable becomes more like weather - sometimes calm, sometimes stormy, rarely the same two weeks in a row.
Trying to monitor every shift can make you tense and self-critical. It can pull you back into over-management, where listening turns into controlling. For some, it reopens old food rules or the need to get it all “right” again (Temme & Hochheimer, 2022; Stice et al., 2017).
Perimenopause invites a different skillset. One built on flexibility and curiosity.
Pay attention to what’s actually happening: sleep, mood, hunger, libido, energy, the way you handle stress. Let those be your cues instead of the phases on a chart.
Think of this stage as an apprenticeship in adaptability. A season of learning to stay steady inside change. A time to trust that your body knows how to lead, even when the map keeps redrawing itself!
The Bigger Picture
All these trends have the same root. They treat the body as something to manage. Something to optimise and correct, rather than a living process to be in conversation with.
Wellness culture has taught us to measure, track, and perform health like a full-time job. Every symptom becomes a flaw to fix. Every fluctuation, a failure of discipline. The message is the same: stay productive, stay small, stay in control.
But perimenopause isn’t asking for control! It’s asking for a change in rhythm.
This is the season where physiology begins to turn inward, where the body reclaims its energy for wisdom, intuition, and repair. A deep re-wiring that pulls us away from output and into embodiment.
The work now is to meet that shift with nourishment and consistency.
To build strength from the inside out.
To rest as an act of resistance.
Perimenopause is not a collapse of function. It’s a reorganisation of power. The body has its own agenda, and it’s wiser than the wellness noise. It is gathering itself for what comes next.
Wellness culture has taught us to measure, track, and perform health like a full-time job. Every symptom becomes a flaw to fix. Every fluctuation, a failure of discipline. The message is the same: stay productive, stay small, stay in control.
But perimenopause isn’t asking for control! It’s asking for a change in rhythm.
This is the season where physiology begins to turn inward, where the body reclaims its energy for wisdom, intuition, and repair. A deep re-wiring that pulls us away from output and into embodiment.
The work now is to meet that shift with nourishment and consistency.
To build strength from the inside out.
To rest as an act of resistance.
Perimenopause is not a collapse of function. It’s a reorganisation of power. The body has its own agenda, and it’s wiser than the wellness noise. It is gathering itself for what comes next.
What Actually Supports You?
Sometimes “what actually supports you” looks less like another biohack… and more like patting a llama, eating enough, and going to bed on time.
In perimenopause it's crucial that we eat enough. Often enough. Especially protein and carbohydrates.
As oestrogen fluctuates, your ability to build and maintain muscle gets knocked around. The enzymes involved in muscle protein synthesis become less efficient, so you need more raw materials - and more consistency - to get the same effect.
Aim for around 2.0-2.2 g of protein per kilogram of body weight each day.
That’s roughly 35-40 g at each main meal, and 20 g for snacks, especially at breakfast when cortisol is naturally higher and your body needs stable fuel to start the day.
I know, that seems impossibly high. And I'm not saying it's not a challenge. But it is possible, and it's an experiment worth trying.
If you move, train, or lift - pretty please, do it in a fed state.
Fasted workouts can trigger greater stress-hormone release, muscle breakdown, and post-exercise fatigue. A small pre-training snack with protein and carbohydrates (like half a serve of overnight oats, Greek yogurt, banana with peanut butter, or a collagen hot chocolate) can buffer cortisol, improve recovery, and help your sleep that night.
After exercise, refuel within 30-60 minutes with both protein and carbs. This helps repair muscle, stabilises blood sugar, and resets your circadian rhythm.
Carbs are hormonal scaffolding, not enemies.
Most should come from fruits and vegetables, but include starchy carbs around workouts - oats, rice, pasta, bread, potatoes. These help replenish glycogen, support thyroid function, and keep serotonin and mood steady.
Then comes recovery, the piece most of us skip.
And the rest?
That’s the real “protocol.” The one your mitochondria, hormones, and nervous system understand.
✨ Want to Bring This Into Your Own Practice?
👉 Download my free practitioner guide:
Working with Clients with Disordered Eating for Naturopaths - packed with weight-neutral, hormone-supportive care tips.
🌿 When you sign up, you’ll also join the waitlist for
Body as Earth: A Root-Cause Approach to Disordered Eating for Naturopaths,
launching mid-2026... with early-bird bonuses for those on the list!
As oestrogen fluctuates, your ability to build and maintain muscle gets knocked around. The enzymes involved in muscle protein synthesis become less efficient, so you need more raw materials - and more consistency - to get the same effect.
Aim for around 2.0-2.2 g of protein per kilogram of body weight each day.
That’s roughly 35-40 g at each main meal, and 20 g for snacks, especially at breakfast when cortisol is naturally higher and your body needs stable fuel to start the day.
I know, that seems impossibly high. And I'm not saying it's not a challenge. But it is possible, and it's an experiment worth trying.
If you move, train, or lift - pretty please, do it in a fed state.
Fasted workouts can trigger greater stress-hormone release, muscle breakdown, and post-exercise fatigue. A small pre-training snack with protein and carbohydrates (like half a serve of overnight oats, Greek yogurt, banana with peanut butter, or a collagen hot chocolate) can buffer cortisol, improve recovery, and help your sleep that night.
After exercise, refuel within 30-60 minutes with both protein and carbs. This helps repair muscle, stabilises blood sugar, and resets your circadian rhythm.
Carbs are hormonal scaffolding, not enemies.
Most should come from fruits and vegetables, but include starchy carbs around workouts - oats, rice, pasta, bread, potatoes. These help replenish glycogen, support thyroid function, and keep serotonin and mood steady.
Then comes recovery, the piece most of us skip.
- L-theanine (100-200 mg) can help quiet an overactive mind in the evening.
- Magnesium L-threonate or magnesium glycinate supports sleep and nervous-system repair.
- Calming evening rituals like herbal tea, reading, or time outside, all help your hormones find rhythm again.
And the rest?
- Lift heavy things.
- Sleep like it’s sacred.
- Connect and de-stress in real life - not just through social media.
- Get sunlight, laughter, and salt.
That’s the real “protocol.” The one your mitochondria, hormones, and nervous system understand.
✨ Want to Bring This Into Your Own Practice?
👉 Download my free practitioner guide:
Working with Clients with Disordered Eating for Naturopaths - packed with weight-neutral, hormone-supportive care tips.
🌿 When you sign up, you’ll also join the waitlist for
Body as Earth: A Root-Cause Approach to Disordered Eating for Naturopaths,
launching mid-2026... with early-bird bonuses for those on the list!
References
Charkoudian, N., & Johnson, J. M. (2021). Sex and hormones influence human thermoregulation. Comprehensive Physiology, 11(3), 1697–1719. https://doi.org/10.1002/cphy.c200015
Churchward-Venne, T. A., Holwerda, A. M., Phillips, S. M., & van Loon, L. J. C. (2016). What is the optimal amount of protein to support post-exercise skeletal muscle reconditioning in the older adult? Sports Medicine, 46(9), 1205–1212. https://doi.org/10.1007/s40279-016-0504-2
De Souza, M. J., Koltun, K. J., Strock, N. C., & Williams, N. I. (2021). The role of energy availability in reproductive function in women exercising across the lifespan. Medicine & Science in Sports & Exercise, 53(4), 694–702. https://doi.org/10.1249/MSS.0000000000002528
Devries, M. C., McGlory, C., Bolster, D. R., & Phillips, S. M. (2018). Protein recommendations for older adults: Satisfying muscle protein synthesis. Nutrients, 10(8), 1105. https://doi.org/10.3390/nu10081105
Hale, G. E., Robertson, D. M., & Burger, H. G. (2020). The perimenopausal woman: Endocrine changes and clinical consequences. Endocrine Reviews, 41(3), 354–377. https://doi.org/10.1210/endrev/bnaa002
Harvie, M. N., Howell, A., & Evans, D. G. (2017). The effect of intermittent or continuous energy restriction on weight loss and metabolic disease risk markers: A systematic review and meta-analysis of human trials. Obesity Reviews, 18(6), 671–687. https://doi.org/10.1111/obr.12523
Hooper, P. L., Balogh, G., Rivas, E., Kavanagh, K., Vigh, L., & Hooper, P. L. (2022). Heat therapy and cardiovascular adaptation: Cross talk with exercise. Temperature, 9(1), 58–68. https://doi.org/10.1080/23328940.2022.2037202
Paddon-Jones, D., & Rasmussen, B. B. (2009). Dietary protein recommendations and the prevention of sarcopenia. Current Opinion in Clinical Nutrition & Metabolic Care, 12(1), 86–90. https://doi.org/10.1097/MCO.0b013e32831cef8b
Phillips, S. M., Chevalier, S., & Leidy, H. J. (2023). Resistance training and protein intake for healthy aging. Frontiers in Physiology, 14, 1129442. https://doi.org/10.3389/fphys.2023.1129442
Ritchey, S. (2024). Why light weights can build muscle: The EVLO approach to mechanical tension and fatigue. EVLO Fitness Blog. https://www.evlofitness.com/blog
Sims, S. T. (2019). Women are not small men: Specific research considerations for the female athlete. Sports Medicine, 49(Suppl 2), S1–S4. https://doi.org/10.1007/s40279-019-01169-1
Sims, S., & Yeager, S. (2021). Next level: Your guide to kicking ass, feeling great, and crushing goals through menopause and beyond. Rodale Books.
Stice, E., Becker, C. B., & Yokum, S. (2017). Eating disorder prevention: Current evidence-base and future directions. International Journal of Eating Disorders, 50(3), 237–245. https://doi.org/10.1002/eat.22680
Temme, K. E., & Hochheimer, C. J. (2022). Tracking technologies, self-quantification, and gendered health anxieties. Feminist Media Studies, 22(7), 1582–1598. https://doi.org/10.1080/14680777.2021.1978613
Thomas, D. T., Erdman, K. A., & Burke, L. M. (2016). Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and athletic performance. Journal of the Academy of Nutrition and Dietetics, 116(3), 501–528. https://doi.org/10.1016/j.jand.2015.12.006
World Health Organization, & Food and Agriculture Organization. (2013). Protein and amino acid requirements in human nutrition (WHO Technical Report Series 935). World Health Organization. https://www.who.int/publications/i/item/WHO-TRS-935
Churchward-Venne, T. A., Holwerda, A. M., Phillips, S. M., & van Loon, L. J. C. (2016). What is the optimal amount of protein to support post-exercise skeletal muscle reconditioning in the older adult? Sports Medicine, 46(9), 1205–1212. https://doi.org/10.1007/s40279-016-0504-2
De Souza, M. J., Koltun, K. J., Strock, N. C., & Williams, N. I. (2021). The role of energy availability in reproductive function in women exercising across the lifespan. Medicine & Science in Sports & Exercise, 53(4), 694–702. https://doi.org/10.1249/MSS.0000000000002528
Devries, M. C., McGlory, C., Bolster, D. R., & Phillips, S. M. (2018). Protein recommendations for older adults: Satisfying muscle protein synthesis. Nutrients, 10(8), 1105. https://doi.org/10.3390/nu10081105
Hale, G. E., Robertson, D. M., & Burger, H. G. (2020). The perimenopausal woman: Endocrine changes and clinical consequences. Endocrine Reviews, 41(3), 354–377. https://doi.org/10.1210/endrev/bnaa002
Harvie, M. N., Howell, A., & Evans, D. G. (2017). The effect of intermittent or continuous energy restriction on weight loss and metabolic disease risk markers: A systematic review and meta-analysis of human trials. Obesity Reviews, 18(6), 671–687. https://doi.org/10.1111/obr.12523
Hooper, P. L., Balogh, G., Rivas, E., Kavanagh, K., Vigh, L., & Hooper, P. L. (2022). Heat therapy and cardiovascular adaptation: Cross talk with exercise. Temperature, 9(1), 58–68. https://doi.org/10.1080/23328940.2022.2037202
Paddon-Jones, D., & Rasmussen, B. B. (2009). Dietary protein recommendations and the prevention of sarcopenia. Current Opinion in Clinical Nutrition & Metabolic Care, 12(1), 86–90. https://doi.org/10.1097/MCO.0b013e32831cef8b
Phillips, S. M., Chevalier, S., & Leidy, H. J. (2023). Resistance training and protein intake for healthy aging. Frontiers in Physiology, 14, 1129442. https://doi.org/10.3389/fphys.2023.1129442
Ritchey, S. (2024). Why light weights can build muscle: The EVLO approach to mechanical tension and fatigue. EVLO Fitness Blog. https://www.evlofitness.com/blog
Sims, S. T. (2019). Women are not small men: Specific research considerations for the female athlete. Sports Medicine, 49(Suppl 2), S1–S4. https://doi.org/10.1007/s40279-019-01169-1
Sims, S., & Yeager, S. (2021). Next level: Your guide to kicking ass, feeling great, and crushing goals through menopause and beyond. Rodale Books.
Stice, E., Becker, C. B., & Yokum, S. (2017). Eating disorder prevention: Current evidence-base and future directions. International Journal of Eating Disorders, 50(3), 237–245. https://doi.org/10.1002/eat.22680
Temme, K. E., & Hochheimer, C. J. (2022). Tracking technologies, self-quantification, and gendered health anxieties. Feminist Media Studies, 22(7), 1582–1598. https://doi.org/10.1080/14680777.2021.1978613
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