Most women will benefit from the occasional tracking exercise to get a better understanding of where they land on average. Still, I always encourage my clients to approach calorie tracking as an information gathering exercise, not as a measure of success or failure.

A periodized approach to exercise and nutrition results in greater body composition change than caloric restriction and exercise alone. The key is to reliably fuel your body during pre-workout and recovery windows and reserve your strategic weight loss efforts for the rest of the time.

Intermittent fasting might work for mice and men, but for menstruating women, this approach can often produce undesirable effects. Learn how to leverage your innate metabolic flexibility instead—no fasting is required to regularly flip this switch!

Your pain-free and healthy period starts in the luteal phase. The investment you make in nutrition and recovery during your premenstrual days will pay dividends when your period arrives. Learn how to adapt diet, exercise, and lifestyle to reduce PMS and period pain.

Lean muscle mass plays an outsize role in overall health and becomes even more critical as we age. The elemental building blocks for this tissue are supplied by protein intake, but how much protein do women really need? This article explains how protein is metabolized and how demand changes with your hormones to help you audit your intake and make sure you’re getting enough.