Four powerful ways to hack your hormones, workout with tons of energy, and feel your best at every age
You’ve probably noticed that the internet contains many fitness influencers, DIY workouts, and exercise tips. Exercise science is a vast industry, and as women, we are often bombarded with nonstop advice on the “best” ways to exercise.
But female fitness is a bit more complex than your average Instagram reel.
One huge factor often overlooked within the fitness industry is hormones.
Especially female sex hormones.
And even more especially, female sex hormones in our 40s as we start to enter perimenopause.
Your specific cycle phase can affect your endurance, energy, recovery, and even how thirsty you feel!
Keep reading if you’ve ever felt like your body is working against you when it comes to exercise. We’ll explore four research-backed ways to hack your hormones, workout with energy, and feel great at every age.
Hack your hormones workout tip #1: Keep it cool
Have you ever noticed that you can’t seem to cool down after a hard workout?
This year, while hiking in Acadia National Park in Maine, I got so hot that I ran into the 55-degree ocean without blinking…and still felt heated and sweaty afterward!
Beyond making you uncomfortable while exercising or in social settings, this puts you at risk of overheating. It can also interfere with your routine, leading you to stop your workout early.
But why does it happen?
You can thank your hormones, particularly progesterone and estrogen, during the second half of your menstrual cycle…technically called the luteal phase.
Keep in mind that the ratios of progesterone and estrogen—and their many effects—tend to skew in perimenopause, often leading to more pronounced symptoms like overheating, hot flashes, and sweating.
Your luteal phase begins around day 15 and lasts approximately two weeks or so, ending when you start your period. I say it starts “around” day 15 and lasts about two weeks because, as we age, our cycle shifts into shorter or longer time frames.
Ultimately, your sex hormones influence your body temperature; when progesterone increases, your baseline body temperature rises. When you work out during your luteal phase, when progesterone is at its peak, your body is already warmer than usual before your workout begins.
Progesterone also keeps you from breaking a sweat, making it harder for your body to cool down. And once you eventually do begin sweating, it can take a while to stop. Then, post-workout, your body temperature can stay elevated longer than expected (1).
All this means you must take extra steps to keep your body cool.
Pack a cooling towel to apply to the back of your neck, arms, and head to help regulate body temperature. There are many options out there. I love the BOGI cooling towel because it has a cute checkered print and is made of natural bamboo fibers. This towel is also great to have on hand in the car on the way to work or in the evening when hot flashes are most likely to strike.
Be aware of your workout conditions, especially during the second half of your cycle, when hormones are highest. This means avoiding exercising in hot conditions. For instance, skip the hot yoga that week and avoid using the sauna if you already feel overheated.
Hydrate! Hydration is essential for preventing overheating. Keep reading to learn more about how to hydrate properly.
Hack your hormones workout tip #2: Hydrate for your hormones, not your thirst level
Drinking enough water during your workout seems like common sense—simply drink when you’re thirsty, right?
Unfortunately, it’s not that simple. This advice might work for our male counterparts, but the sense of thirst can’t always be trusted in females.
Our hormones can blunt our thirst sensation, making us prone to dehydration. This lack of thirst is most pronounced during the luteal phase, as well as in perimenopause and menopause.
Dehydration can create a host of problems beyond overheating. Low energy, increased hunger, headaches, dry skin, muscle soreness, and, surprisingly, brain fog can also result from insufficient fluids.
The best hack for preventing dehydration is to be intentional with how much water you drink.
Dr. Stacy Sims, an expert on female hormones and exercise, recommends different water goals depending on temperature.
While exercising, aim for Dr. Sims’ recommendations below (2):
75 degrees F and below: 0.12 ounces per pound of body weight each hour, e.g., 18 ounces each hour for a 150-pound woman
80 degrees F and above: 0.16 ounces per pound of body weight each hour, e.g., 24 ounces each hour for a 150-pound woman
Hack your hormones workout tip #3: Minerals matter
During the luteal phase (remember that’s the high hormone phase that happens around days 15-28 of your cycle or days 10-23 if your cycle is beginning to shorten), women lose more sodium than usual.
This means you need to eat more mineral-rich foods to compensate for this sodium loss (3).
And this is especially true during heavy sweating and intense exercise.
Sodium is one of the body’s most important electrolytes. Electrolytes are needed for optimal cellular hydration and function of the muscles and nerves.
Add more mineral-rich foods containing sodium and other essential electrolytes like calcium, magnesium, and potassium to boost your hydration and improve your performance during your luteal phase.
This could look like sipping on some yummy miso soup (I love organic miso from South River Miso) or chicken broth and upping your intake of leafy greens, celery, and fresh fruit.
Hack your hormones workout tip #4: Sync exercise with your cycle
Some days at the gym seem more challenging than others—I know we’ve all experienced times when we feel like we’re dragging ourselves from one machine to the next or just don’t have the drive to complete a set or make it to spin class.
Days like this are often due to hormones increasing during the (you guessed it!) luteal phase.
During the second half of your cycle, your body needs more rest and mineral-rich water, and you might need more time to recover after exercise. Remember: During this time, you are also prone to overheating.
These factors are even more pronounced as we enter our mid-40s and early 50s.
It’s essential to listen to what your body is saying—it wants you to take it easier on high-hormone days.
Go for low-intensity workouts—this is the perfect time to make it to a yin yoga class, take a long walk in the woods, or try slow strength training.
What about higher-intensity workouts?
Don’t worry; you can sync challenging workouts with your hormones too!
In the first half of your cycle (when you begin to bleed to a few days after you stop bleeding), estrogen rises, and progesterone is low.
Because estrogen has an energizing and anabolic (muscle-building) effect, this is when you want to plan your most strenuous workouts. Use estrogen to your advantage to crush HIIT or Tabata, long runs, and heavy weight lifting.
Syncing your workout with your hormones will improve your performance, help you feel more energetic, and make your workout more enjoyable.
Bonus tip and final thoughts
Hormones are complicated! But knowledge is power, and when you workout with your hormones in mind, it will keep you feeling your best no matter your age.
Everything I’ve touched on in this blog is relevant for all women, but as we approach perimenopause and menopause, the effects of hormones can become more extreme.
Dr. Stacy Sims has just published a new book, Next Level, about staying strong and hitting your fitness goals through menopause and beyond. It's a needed read for anyone nearing menopause.
Finally, I want to leave you with one last tip.
Did you know that women don’t absorb fructose as well as men? Fructose is a sugar found in fruits, juices, and many sports drinks. It’s exceptionally high in apples, pears, grapes, mangos, and watermelon.
This decreased fructose absorption can cause tummy trouble and send you running to the bathroom, even when you eat the same foods or drink the same sports drinks as your male counterparts.
Choose hydration formulas that contain 3-4% carbohydrates to prevent this from affecting your performance.
Do you still feel some confusion about the best ways to fuel your workouts?
Click here to set up a free discovery call—we’ll discuss how to plan meals and hydration for your specific age and fitness level.
