Let’s have a real talk.
I was listening to this incredible episode of The Mel Robbins Podcast with Dr Stacy Sims – and I’ve gotta say, it shook me. There was one line that kept echoing in my mind long after the episode ended:
“Women are not small men.”
Game. Changer.
We know that deep down, right? Our bodies feel different. We live in cycles. We move through seasons. We’re not here for cookie-cutter advice written for bodies that don’t bleed, birth, or bounce between moods thanks to fluctuating hormones.
And yet... most fitness and nutrition plans? Built for men. Tested on men. Focused on results men get.
Let’s stop squeezing ourselves into a wellness box that was never made for us. It’s time to rewire the way we think about eating, training, and taking care of our bodies. Because we deserve better – and the science backs it up.
So, what’s going wrong with the way women eat and train?
Dr. Stacy Sims – a powerhouse in exercise physiology and nutrition science – broke it down on Mel’s podcast. She’s been shouting from the rooftops what many of us have felt in our bones for years: that fasting, high-cardio sessions, and under-eating are not working for women.
And here’s why, in a world full of diet books, fitfluencers, and fads, Dr Stacy Sims is the one we should actually be listening to: she’s not just another wellness voice – she’s a scientist. A globally respected exercise physiologist and nutrition researcher who has authored hundreds of peer-reviewed papers on female physiology, performance, and hormones. Her work is evidence-based, deeply respected, and finally putting women at the centre of the health conversation – where we’ve always belonged.
And it’s not just food and training plans that miss the mark. The entire wellness industry, from the gear we use to the goals we’re sold – has been shaped around a male blueprint. Most running shoes? Designed for men’s feet, then just shrunk and painted pink to pass as “female-friendly”. Same goes for bikes, weights, even wearables. They're not made for how we move, train, or recover.
And don’t even get us started on the messaging. For decades, we’ve been spoon-fed diet culture disguised as health advice. Thinness has been held up as the gold standard. We’ve been told to do more cardio, eat less, and be smaller – always smaller. But the science is finally catching up to what many of us already knew: women’s bodies don’t thrive on restriction and depletion.
Strength is where it’s at. Building muscle supports our hormones, protects our bones, powers our metabolism, and helps us feel grounded – mentally and physically. It’s not about shrinking ourselves anymore. It’s about building a body that supports our fullest life.
Why? Because our hormonal makeup is completely different. We’re cyclical beings. Our metabolism, energy, sleep, and even gut health shift depending on where we’re at in our menstrual cycle or life stage (hello, perimenopause and menopause).
Here’s what blew my mind:
Fasting until midday? That’s not “discipline”. It’s putting your body in what Dr Sims calls a state of threat. When you wake up and don’t fuel your body, especially during your reproductive years, you spike your cortisol – the stress hormone. That’s not weight-loss magic. That’s burnout in disguise.
Fasted workouts? Not the holy grail we thought. For many women, especially those dealing with fatigue, endo, PCOS or peri symptoms, training without fuel actually trains your body to store fat, not burn it.
Let’s just say... I had a long, hard stare at my morning black coffee habit.
Why I’m swapping my long black for a protein coffee
I’ve been an intermittent fasting girlie for years. It made me feel “in control” – until I started listening to my body (and the science). I’d skip breakfast, train on empty, and run on cortisol fumes until lunch. Sure, I felt “lean”, but also anxious, bloated, and tired more often than not.
Listening to Dr Sims, I finally understood why. And it hit home when she said:
“The stress of fasting hits women differently. It’s not about willpower – it’s about biology.”
So now, I’m making the switch. Protein coffee in the morning? It’s calling my name. Think of it as a hormone-friendly hug in a cup – still warm, still delicious, still caffeinated – but with the added bonus of actually fuelling my body.
Protein in the morning is key. It stabilises blood sugar, supports hormone function, helps build muscle and – yes – keeps cravings and bloating in check.
Honestly? I can already feel it’s going to be a game-changer.
Why women need protein before they move in the morning
1. It calms the cortisol spike
When we wake up, cortisol (our stress hormone) naturally rises — it's part of what gets us up and going. But when we don't eat before exercising, especially something with protein, that cortisol spike keeps climbing. And in women, that can lead to muscle breakdown, increased fat storage (especially around the belly), and hormone disruption. Protein helps stabilise cortisol so your body doesn’t panic.
2. It fuels your muscles – not your stress response
Protein gives your muscles the amino acids they need to actually build and repair. If you train fasted, your body starts breaking down your own muscle tissue for fuel. Not ideal if you're trying to get stronger, leaner, or feel energised after a workout.
3. It boosts metabolism and fat burn – the right way
Eating protein before movement tells your body it's safe to burn fat, not store it. It supports steady blood sugar, prevents energy crashes, and helps you recover faster.
4. It supports hormonal balance
Women’s bodies are finely tuned to stress, especially around ovulation and the luteal phase. Protein early in the day keeps insulin and blood sugar stable, which helps regulate estrogen and progesterone levels.
5. It helps with gut and mood
Skipping breakfast can throw off gut motility and even lead to anxiety or irritability mid-morning. A protein-rich breakfast (like a protein coffee or eggs on toast) supports your gut, your mood, and your brain.
You deserve strength, not survival mode
Let’s be real: most of us have spent years trying to shrink ourselves. Smaller jeans. Smaller portions. Smaller goals.
But here’s the truth Dr. Sims wants us all to own: we’re made for strength. For stamina. For power. And the fitness industry’s obsession with calorie restriction and cardio is not helping us get there.
According to Dr. Sims, lifting weights, prioritising recovery, and training around our cycle is where the magic happens. This isn’t about smashing your body into submission. It’s about working with it.
And for those of us navigating perimenopause or menopause? It’s even more important. Muscle mass equals metabolism. Lifting is the secret sauce to fighting fatigue, brain fog, and that mysterious midsection weight gain.
So if you’ve been killing yourself with HIIT classes and wondering why you’re not seeing results... sister, it’s not you. It’s the plan.
Here's what you should know (and do differently)
-
Stop skipping breakfast
Your body needs fuel in the morning – especially protein. It sets your metabolism, mood, and blood sugar up for the day. -
Ditch fasted workouts
Train after a small protein-rich meal or snack. It helps you build muscle, boosts energy, and protects your metabolism. -
Lift weights – regularly
Strong is not just sexy – it’s essential. Resistance training helps balance hormones, supports joints, and keeps bones strong. -
Eat more – especially if you’re always tired
Undereating leads to weight gain, not loss. Your body clings to fat when it thinks it’s in danger. -
Train with your cycle
Your energy, strength, and recovery all shift depending on your hormones. Some weeks, you’ll be a powerhouse. Others, you’ll need more rest. -
Menopause is not the end – it’s the beginning
Training and nutrition matter more than ever in this phase. Strength training, adequate protein, and gut-friendly foods (and hello, Hey Sister!) will keep you thriving.
And if you’re an athlete, here’s something worth shouting about: Hey Sister! is HASTA certified. That means every batch of our product is independently tested for banned substances, giving professional and recreational athletes the confidence to use it safely. Whether you're on the track, in the gym, or just training for life, you can trust that Hey Sister! has your back, naturally and transparently.
So... what’s the takeaway?
You’re not broken. You’re just following a plan that was never designed for your body.
But guess what? That changes now.
This episode of Mel’s podcast is your permission slip to stop doing what they told you and start tuning into what your body needs.
You don’t need to push harder. You need to nourish, recover, and build from a place of strength. That’s how we age with power. That’s how we protect our hormones, our gut, and our mental health. That’s how we break the cycle of burnout.
And here at Hey Sister, we’re so here for it.
We’re all about helping you own your cycle, your health, and your choices. Whether that means starting your day with a protein coffee, finally lifting weights, or swapping the painkillers for something natural and powerful like Khapregesic – we’ve got your back.
No more shrinking. No more silence. No more “just push through”.
Let’s live bold. Let’s live strong. Let’s live full. Period.
Frequently Asked Questions
Q: Why shouldn't women train like men?
A: Women have different hormonal cycles, metabolic responses, and recovery needs. Training like men often leads to fatigue, stress, and slower results for women. Working with your cycle and focusing on strength, not just cardio, creates better long-term wellness.
Q: Is intermittent fasting bad for women?
A: It can be. Fasting until midday can raise cortisol levels and put your body in a state of stress. For many women, this can lead to fatigue, hormone imbalance, and fat storage. A protein-rich breakfast is a healthier choice.
Q: What is the best breakfast for women before a workout?
A: A high-protein breakfast like a protein coffee, smoothie, or eggs with wholegrain toast gives your body fuel to build muscle, balance hormones, and stabilise blood sugar.
Q: Why is strength training better than cardio for women?
A: Strength training supports hormone balance, bone density, metabolism, and long-term energy. While cardio has its place, women benefit more from building strength throughout their lives — especially during perimenopause and menopause.
Q: What is Khapregesic and how does it help?
A: Khapregesic is a plant-based, organic supplement designed to support period wellness, relieve pain, reduce anxiety, and improve gut health. It’s drug-free, vegan, and made for women at all life stages.
