Exercise is a stressor on your body.

 

If you can properly RECOVER from it, then it becomes a positive stressor that you adapt and grow stronger and more fit from.

 

But if you’re not eating enough calories and macronutrients CONSISTENTLY THROUGHOUT THE DAY AND WEEK, as I’d venture to say ✨most women aren’t✨, that high intensity exercise can turn into a negative stressor that breaks your body down.

 

Systems like reproduction can shut down to conserve energy.

 

In this episode I break down the 4 main recovery variables that, when out of whack, can cause high intensity training to mess with your hormones as a woman.

 

I also discuss what a “healthy” amount of exercise generally looks like for a woman who wants to be functionally fit for a long, healthy life.

 

Enjoy!

 

Click here to learn more about my group program Normal Eater: bit.ly/normaleaterdetails

 

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Resources for this episode:

 

8 week HIIT protocol improved PCOS outcomes:

 

https://pubmed.ncbi.nlm.nih.gov/36978202/#:~:text=Background%3A%20Studies%20have%20revealed%20that,of%20training%20for%20these%20women.

 

HIIT leads to reduced testosterone and increased estrogen in young women:

 chrome-extension://efaidnbmnnnibpcajpcglclefindmkaj/https://www.researchgate.net/publication/361018368_High-Intensity_Interval_Training_leads_to_reduced_testosterone_and_increased_estrogen_levels_in_young_women/fulltext/64f519b1827074313ff7ff7c/High-Intensity-Interval-Training-leads-to-reduced-testosterone-and-increased-estrogen-levels-in-young-women.pdf

 

Exercise guidelines: 

 

https://www.ama-assn.org/delivering-care/public-health/massive-study-uncovers-how-much-exercise-needed-live-longer#:~:text=Combine%20levels%20for%20best%20results,-%E2%80%9CA%20substantially%20lower&text=The%20study%20notes%20that%20%E2%80%9Cany,about%2035%25%20to%2042%25.

 

https://www.ahajournals.org/doi/full/10.1161/CIRCULATIONAHA.121.058162

 

10,000 steps per day recommendation:

 

https://jamanetwork.com/journals/jamaneurology/article-abstract/2795819

 

https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2796058

 

Blue Zones physical activity level:

 

chrome-extension://efaidnbmnnnibpcajpcglclefindmkaj/https://research.bond.edu.au/files/200782461/Blue_Zones.pdf

 

Alyssa Olenick podcast interviews:

https://theproof.com/exercise-nutrition-and-recovery-for-women-alyssa-olenick-part-2/

 

Dr. Peter Attia:

https://peterattiamd.com/