Why your recovery scores may not be what they seem depending on your cycle.
Many women tell me that they use heart rate variability (HRV)âthe variance in time between beats of your heartâfor tracking recovery. HRV is the metric that Whoop Strap, Oura Ring, and other recovery tracking devices use...
Endurance sports have their place, but for long-term health and longevity, you need to hit the weights.
As a former Ironman triathlete and bike racer, Iâm not about to tell anyone to hang up their racing flats or rack their bike. Endurance training can improve cardiorespiratory fitness, lipid pr...
Men do, too. Research shows another downside to low-carb training.
Women perform best in a fueled state. That means eating carbohydrates. That shouldnât be a radical concept. Carbs are the preferred fuel source for our brain; theyâre necessary to fuel high intensity efforts, and they improve exe...
Research shows the perimenopausal period is the best time to adapt your training to prevent unwanted menopausal metabolism and body composition changes.
Iâll say up front that itâs never too late (or too early!) to start lifting heavy sh*t and upping intensity to improve strength, power, body c...
Building the foundation of your diet on plants builds a strong foundation for health and performance, especially for women.
Since I spend so much time helping inform how other people should eat for optimal health and performance, many women ask me how I eat. I have been a plant-centered athlete ...
Research shows that female athletes have the same relative energy requirements as their male counterparts.
As anyone whoâs been following me for more than 3 days knows, Iâm all about women fueling properly, because the fact is that most active women do not eat enough to support their performance...
A study finds higher intensity exercise helps relieve anxiety.
I am a huge proponent of high-intensity exercise, especially short, sharp high-intensity training like sprint intervals of 30 seconds or less because it's like powerful medicine.
Sprint interval training (SIT)Â fires up your fast-twit...
Post-workout fueling matters even more for women than men.
Low energy availability is extremely common in women athletes. A 2019 survey of 1,000 female athletes across more than 40 sports published in the British Journal of Sports Medicine estimated the risk of low energy availability in women a...
Women heat up sooner, sweat less, and have hormonal fluctuations that impact how we keep our cool when we crank up our efforts.Â
I have been studying hydration my entire adult life (the basis of my PhD was sex differences in hydration in the heat!), both as an athlete myself in endurance running...
Surprise, surprise, some ergogenic aids work differently for us than they do for the guys.
Research on female college athletes shows that more than 65 percent of them use some type of supplement at least once a month. I donât know what the percentage is among performance-minded women outside of ...
A new study links a momâs physical activity to her offspringâs lung function.
For years, women have contacted me, fresh off a positive pregnancy test, wondering whether they need to stop working out for fear of doing harm. In fact, the opposite is true. Â
For starters, it is safe for female athl...
Menstruation can be a prime time for PRs. Hereâs how to go with the flow (no matter how heavy your flow).
âWhatâs the matter, you on the rag?â
âHey âladies,â are you going to get your heads in the game, or do you need some tampons?â
When I was coming up through sports, it wasnât uncommon for mal...
