You Are Right—Women’s Health Is Different
After interviewing 15 amazing women, here are 10 lessons that proved it to me.
On Friday, July 11, I opened up my laptop to a comment on my recent article that said:
“Women are not small men. Women are not small men. Women are not small men.”
And whoever wrote that… was absolutely right.
Looking back on the article—How to Burn Fat Without Being a Psycho About It—I could’ve been way more specific. And yeah, probably less psycho.
My intention was to show people how to feel good again, and burn fat without starving themselves.
But that comment helped me realize something I’ve never written about before: how different women’s health really is.
Over the last 5 years, I’ve had over 15 podcasts and probably hundreds of conversations with women in the health space that showed me how unique the female biology really is—and the differences we need to actually acknowledge.
Here’s what I learned:
1. Don’t Fast for Too Long
One of my most recent convos in Austin, my friends were talking about a doctor who told a woman, “Oh, fasting—you need to fast more.”
My friends, who are nutrition coaches and amazing women, were like: absolutely not.
Fasting too long, especially during certain parts of the cycle, can spike cortisol, mess with your thyroid, and leave you feeling anxious or drained instead of energized.
From what I’ve learned: if you're a woman, 10–14 hours is the sweet spot. And you might want to skip fasting entirely during your period or late luteal phase.
Try this:
Stop dinner at 8 PM. Eat breakfast by 8–9:30 AM.
During your period, eat within 30–60 minutes of waking.
Organic green tea or black coffee is totally fine—just don’t push it if your body’s asking for food. Check out my coffee articles here.
2. Respect Your Cycle
When my friend and health coach Allison came on my podcast, she told me:
“When I’m on my period, I cry. But when I’m ovulating, I want to lift heavy.”
As a guy, I never had to think about this. I can train almost the same way all month. But women move through four distinct phases, and each one has different physical and emotional needs.
Some days are for going hard. Others are for food, rest, and self-love.
Try this:
Period: slow down. Light walks. Warmth. Skip the cold plunges and HIIT classes.
Ovulation: beast mode. Lift heavy. Ride the energy wave.
Luteal: more carbs, more rest, be gentle.
Follicular: build habits, start new projects, strength train.
Track your mood, energy, cravings. See what patterns show up.
And if you want extra support, try Cycle Care by BiOptimizers—a herbal blend that a lot of women I trust swear by.
3. Cold Plunge & Sauna… Wisely
I know the cold plunge girlies are out here—especially my sister—but one thing I learned is that women are a bit more sensitive to these modalities.
Too much cold plunging (especially during your period or when stressed) can mess with your hormones and leave you wiped. Same goes for sauna.
Try this:
Limit cold plunges to 2–3 minutes, especially in the morning or after workouts.
During your period, skip them altogether.
Start sauna at 10–15 minutes. Hydrate with mineral-rich water (Quinton, Kaizen, or Magnesium Breakthrough) before and after.
4. Work with a Female Coach
My girlfriend Jenny knows me better than almost anyone—but when it comes to “guy stuff,” she’ll admit she just doesn’t get it.
Same goes the other way around.
If you're a woman, one of the best things you can do is work with another woman—someone who knows what it feels like to go through the cycle, have cravings, feel moody, and adjust workouts based on hormones.
Not just on paper, but in her body.
Here Some of my favorite female health coaches and practitioners:
Dr. Preeya Genz – Biological dentistry & root-cause women’s health (Dallas)
5. Don’t Fear Carbs
The keto wave helped a lot of people—but it also wrecked a lot of people.
From what I’ve learned, constant low-carb can spike cortisol, mess with thyroid function, and drain minerals.
And for women—especially in the second half of your cycle when hormones need more care—carbs actually signal safety.
They help your body relax, give fast energy, and allow minerals to absorb better.
A better approach? Carb cycling.
Try this:
Early cycle: protein, fruits, veggies. Keep carbs light.
Luteal phase: eat a starchy carb at dinner every night—sweet potatoes, white rice, squash, carrots.
Eat fruit, honey, veggies, fermented foods during the day, and save the starch and dessert for night. Ice cream is not the enemy.
6. Lift Heavy Weights
A lot of women still think strength training will make them “bulky.”
My mom has told my little sister this her whole life.
But the truth is, strength training is one of the best things women can do for hormones, metabolism, sleep, mood… all of it.
And it makes you feel strong, confident and beautiful. The way you truly are.
That said—don’t forget the soft side. Walking. Pilates. Stretching. Flow.
Try this:
Lift full body 2–3x a week. Squats, pushups, lunges, deadlifts.
Mix super slow reps and fast explosive sets.
Balance it with flow: walking, stretching, yoga, Pilates.
7. Track Your Mood, Not Just Your Macros
My sister is going off to college, and my girlfriend works in the modeling world.
I’ve heard so many stories about girls weighing every bite, scanning every label, terrified to eat one bite “too much.”
That’s not health. That’s fear. Instead of tracking just food, track how you feel. Some days your body needs more food. More rest. More play.
Even more ice cream.
Try this:
After meals, jot how you feel: tired, full, satisfied, craving sugar?
Use your Notes app or a tracker like MyFlo. Sync food, mood, and cycle.
Your body’s telling you something every day. Listen.
Here’s an article I wrote about perfectionism that helped me a lot:
8. Sleep More
Jenny sleeps more than me. I used to wake up at 5:30 and tell her,
“You have to get up! You’re missing the sunrise! You’re wasting your day!”
She’d smile, roll over, and keep sleeping.
Over time, I realized she wasn’t being lazy, she was being smart. Women need more recovery. Your body literally prepares to grow a whole other human. Of course you need more rest.
Try this:
Aim for 8–9 hours of sleep—especially during your period and luteal phase.
Cool bedroom (65°F)
Red light’s on at sunset. NO LED lighting
No screens 90 min before bed
Organic CBD
No alcohol 🙃
Blackout curtains
Consistent bedtime
9. Take Chill Adaptogens
My girlfriend and I don’t really drink much, but we’re still in love with the ritual of relaxing, opening up a nice cold one, and slumping on the couch—usually with some raw ice cream (okay, maybe that part’s just me).
She introduced me to things like HIYO, a non-alcoholic chill drink, and calming teas that make her feel happy, present, and way more grounded than wine or cocktails ever did.
Try this:
Swap your evening glass of wine for one of these:
HIYO (non-alcoholic botanical drinks)
Gabalicious (chill drink with GABA and theanine)
Magnesium Breakthrough (great for wind-down and hormones)
Free Verse Farms: A simple herbal tea with chamomile, skullcap, or lemon balm
10. Honor Your Intuition
My girlfriend is one of the most intuitive people I know.
She can read a room, make music, and sense energy in ways I don’t fully understand.
But even she sometimes ignores her body when it comes to workouts.
She’ll drag herself to a HIIT class when she’s exhausted. She’ll come back feeling worse—until she remembers that listening to her body is the actual flex.
If your body is asking for rest, trust it. Walk instead of run. Stretch instead of lift. Take a nap. Have a snack. It’s not weakness. It’s wisdom.
The truth is: when you love yourself, when you support your body—not punish it—that’s when your health transforms.
That’s when fat burns, muscle grows, moods stabilize, and your spark comes back.
Try this:
Every morning, ask: How do I feel?
Before workouts, scan your body. Tired? Walk instead.
If it wants farmer’s carries or yoga instead of heavy lifts—trust it. Your body is smart as hell.
To the Women Reading This:
Thank you.
Thank you for calling me in—not out.
For helping me see more clearly.
For reminding me to listen instead of just push.
If you’re a woman reading this—whether you're 16 or 60—I’d love to hear from you.
What do you wish more men knew about your health?
DM me, comment, reply, or send a pigeon. I’m here.
You are the reason we’re all alive. And I’m grateful beyond words.
Some of the amazing Women I have worked with::
Elizabeth Livaditis (Tarzans Girlfriend) – Women’s Spirituality & Healing
My amazing sister. She pushed me to make this blog me. A real light in my life.My girlfriend, creative partner, and daily inspiration. Teaches me how to move slower and be more intentional with everything. She’s my rock.
Dr. Preeya Genz – Holistic Dentistry & Biological Root Cause Medicine (Dallas)
Root-cause queen and holistic dentist in Dallas. Funny, brilliant, and changing women’s health in the city. Find her practice here.Amber Haddock – Safety, Strength & Executive Protection
Don’t mess with Amber— Executive protection. Has trained royalty, lived all over the world, and still has the biggest heart. One of the coolest girls I know. Watch the podcast!Jade Birchemier – Women’s Health & Functional Nutrition
Jade breaks down food and toxin overload in a way that finally made sense to me. Her stuff changed how I stock my fridge and clean up my pantry.Dr. Tanmeet Sethi – How Gratitude Beats Depression
TEDx speaker and author of Joy Is My Justice. Showed me how gratitude changes the nervous system.Ullis Karlsson – Reclaim Your Divine Power
A powerful voice in reconnecting to feminine energy, intuition, and spiritual embodiment. Discover the dynamic world of spirituality, shamanism.Beck Hoen – Women’s Fertility & Hormone Balance
Known as “The Baby Builder,” Dr. Beck healed her own painful periods and now helps women with fertility, hormones, and total body reset.
Allison Plaut – Vitality, Purpose & Deep Feminine Wellness
Allison is one of the deepest thinkers I’ve ever talked to—she brings soul into science. We talked about life purpose, feminine health, and what vitality really means.Golden Years Glow – Thriving in Womanhood Over 50
Sharon made aging sound sexy and vibrant—her book Effortless Vitality is full of gems. She reminded me that thriving doesn’t end at 50—it starts to deepen.Alison Wojtowecz – Hormone Health, Humor & Hustle
One of the funniest guests I’ve had—she’s a comedian with a kinesiology degree who makes hormone health actually fun.Danni MacFarland – Back to Basics Nutrition (Dallas Substack)
A Dallas Substack friend who writes with so much heart and love. Her blog always makes me smile—and we’re 100% hosting a meetup soon.
💌 What’s one small thing you’re going to do today?
And if you know someone who needs a little fire under their ass—send this their way.
I’m grateful to my partners who create amazing health & wellness products.
This is so awesome! Love everything about this dialogue and the respect and appreciation you show for the women in your life through your writing. Thanks for sharing and for this knowledge!
Yes, women are different and we have different needs at all times of the month. All great information. And thanks for the shout out Jack...
Fun Fact - only 8% of medical research today goes into women's health. Crazy when we are really a very complicated species..