It’s time to HIIT back on cortisol myths and misunderstandings.

“Don’t do HIIT, it increases cortisol!” “Don’t have too much caffeine, it increases cortisol!” “If you have a “stress belly” your cortisol levels are too high!” I see...

Fasting, keto, low carb, all zone 2 all the time…those rules are not for us.

It’s been two years since my menopause training book, Next Level, came out and three years since we started working on it. Though it’s nearly impossible to believe at this point, just three or four...

We are more than organ systems in isolation. How we move through this world impacts our health, performance, and wellness–a lot.

I’ve been thinking a lot about what scientists call “lived experience.” Lived experience is technically defined as “personal knowledge...

The new revised edition of ROAR is out! Here’s what’s new.

When I started working on ROAR nearly ten years ago, it was still considered fringe to say that women’s unique hormones and their menstrual cycles could impact everything from performance to injury risk to hydration and...

Lifting weights is now recognized as good for more than “just” making muscle.

For decades, aerobic exercise was regarded as the primary form of exercise you should do for cardiovascular and other health benefits. Heck, that’s why endurance type exercise such as walking, biking,...

 Want to avoid LEA and REDs?

Eat enough carbohydrates.

As fasting, keto, and carb-phobia continue to be promoted across social media, we’ve seen an uptick in low energy availability (LEA) across the spectrum of athletes. In my own work, I’ve found about 55 percent of individuals...

The popular zone 2 protocol doesn’t work the same way for women. Here’s what to do instead.

In my last blog, I 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...

Zone 2 training is a hot topic, but like many things, it’s different for females.

If you even remotely follow fitness and training media, you will have seen the buzz around “Zone 2 training”--generally known as steady, conversationally-paced exercise–and how it is the...

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...

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 racing...

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...

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...

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...

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. 

When researchers screen the nutritional intake of female athletes, a staggering percentage are not eating enough to...

How to use these powerful botanicals to feel and perform your best. 

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,...

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...

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...

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...

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...

Tracking and training with your menstrual cycle helps you dial in your fitness with your physiology.

It’s well known that I advocate tracking and when appropriate adjusting training and nutrition to align with the physiology of the menstrual cycle and the individual’s responses to her...

Females suffer more GI issues than their male counterparts. Here’s how to get the fuel you need without the GI distress you don’t.

Women are no strangers to GI distress. Research shows we’re more prone to symptoms like bloating, stomach cramps, and constipation, partially...

Take your performance to the next level by understanding your unique physiology.

In the summer of 2019, the U.S. Women’s National Team (USWNT) won the World Cup, making it the U.S. women’s fourth World Cup title. They scored a record-setting 26 goals throughout the tournament and also...

Digestion is just the beginning of what this “virtual organ” does for your health, performance, and well being.

What you eat is essential for health and performance. But what you put in your mouth is only part of the equation. What is happening in your gut, is just as, if not...

UPDATED. Research shows iron deficiency is underestimated in women, and it’s taking a toll on our health and performance. 

Iron is essential for energy. It helps your body deliver oxygen to your working muscles and the mineral participates in the energy making process in your...