The popular zone 2 protocol doesn’t work the same way for women. Here’s what to do instead.
I have previously reviewed, down to the cellular level, why zone 2 training, which is currently being promoted across the internet as the priority training for health, longevity, and performance, isn’t as...
For some women, the transition comes early–and sometimes abruptly. Here’s what you need to know.
Menopause is mainstream news these days, which is great. But the focus tends to be on women who hit the milestone during midlife, around the average age or 51 or so, which leaves women who come into ...
Staying on top of nutrition becomes more challenging as the temperatures rise.
With much of the US stuck in sweltering late summer temps, the seasons changing in the Southern Hemisphere, and Kona right around the corner, I thought it would be a good opportunity to talk about a training and racin...
You’re better off picking up a women’s fitness magazine from the nineties.
As a scientist, I love tech. I’ve been experimenting and helping develop artificial intelligence systems, especially in the realm of women-specific exercise training, for several years. And when it comes to developing wor...
Digging into the rest of the International Society of Sports Nutrition Female Athlete Position Stand. Here’s what you need to know.
In the last blog, I discussed the first part of the International Society of Sport Nutrition (ISSN) Position Stand for the Female Athlete. In case you missed it, we...
A Review of the International Society of Sports Nutrition Female Athlete Position Stand
I am just back from a whirlwind trip in the US, and one of the stops was to present the new Female Athlete Position Stand at the International Society of Sport Nutrition’s (ISSN) annual conference. The ISSN h...
If you’re an active female, chances are you’re at risk for low energy availability and the health consequences it brings. Here’s what you need to know.Â
When researchers screen the nutritional intake of female athletes, a staggering percentage are not eating enough to support their performance a...
How to use these powerful botanicals to feel and perform your best.Â
From coffee to green powders to capsules, teas, and tinctures, adaptogens are ubiquitous in the wellness world right now, with promises of strengthening immunity, increasing mental focus, boosting energy, reducing stress, and m...
Research shows that lighter weights and higher reps can build muscle, but it’s important that we prioritize strength and power.
Anyone who follows me knows that I tell women they need to prioritize strength training in their workouts and that they need to include days where they lift heavy sh*t....
The science behind ice baths and sauna sessions.
Extreme temperature treatments have been a hot (pun intended) trend for the past few years. Long time athlete Gabby Reece famously swears by super hot (up to 220 degrees F!) sauna treatments followed by icy cold plunges and Lady Gaga’s Instagram f...
Plyometric training can improve power, speed, and agility as well as improve metabolic and bone health in women of all ages.
Plyometric exercises involve explosive movements, such as jumping, hopping, and bounding, that help to improve muscle power, speed, and agility. Women often look aghast wh...
It might be the most important supplement many women still aren’t taking.
There are few supplements I recommend across the board. Creatine is one of them. A growing body of research shows it can help increase strength, power, and athletic performance in females, and it’s also good for your brain...
