How to work with your hormone cycle for better strength & fat loss.
Are You Training Against Your Hormones?
Up until recently, most of the science around nutrition and exercise prescription has been built upon its effects on men, completely ignoring how women’s hormones affect strength, energy, and fat loss.
If you’ve ever felt like…
Your workouts aren’t getting results despite training hard
Some days you feel strong, but other days you're exhausted
Fat loss feels frustrating, even though you’re eating well and exercising
Then it’s time for a smarter approach.
That’s exactly why I created The Female Advantage Training Guide—a FREE, science-backed guide that teaches you how to train in sync with your cycle for better strength, fat loss, and energy.
Why Women Need to Train Differently Than Men
Women’s bodies aren’t the same every day of the month—so why should your workouts be?
Unlike men (whose hormones stay stable daily), women experience hormonal fluctuations across a 28-day(ish) cycle. These shifts impact:
Energy & endurance – Some phases give you a strength boost, while others make recovery more important
Muscle-building & fat loss – Training at the right time in your cycle can enhance results and reduce burnout.
Metabolism & cravings – Your body processes carbs, fats, and protein differently throughout the month.
Yet, 99% of fitness programs ignore this. But when you train in sync with your cycle, you can:
Maximise strength & muscle-building when your body is primed for it
Avoid unnecessary fatigue & injuries by knowing when to dial it back
Optimise fat loss & energy levels without overtraining
The Female Advantage Training Guide will show you exactly how to do this!
What’s Inside The Female Advantage Training Guide?
This FREE guide will teach you how to:
Understand Your Menstrual Cycle & How It Affects Training
Train Smarter by Aligning Workouts with Each Phase of Your Cycle
Fuel Your Body Properly to Support Strength, Fat Loss & Hormonal Health
Avoid Burnout & Plateaus by Listening to Your Body’s Natural Rhythms
Breakdown of What You'll Learn in the Guide:
Your hormones fluctuate throughout the month, impacting strength, endurance, metabolism, and recovery. Instead of following the same workout plan every day, The Female Advantage Training Guide will teach you how to adjust your training and nutrition to maximise results in each phase of your cycle.
Phase 1: Menstrual Phase (Days 1–5) – Adjust & Recover
What’s Happening?
At the start of your cycle, estrogen and progesterone are at their lowest, which can cause fatigue, cramps, and lower motivation. Your body is prioritising repair and renewal, meaning high-intensity workouts may feel harder.
How to Train:
Focus on mobility work, light resistance training, and lower-intensity cardio.
If energy is low, prioritise restorative movement like walking, stretching, or yoga.
If you feel up for it, lighter strength sessions can help ease symptoms.
How to Fuel:
Increase iron-rich foods (leafy greens, red meat, lentils) to replenish lost iron.
Support energy levels with protein and healthy fats.
Stay hydrated to reduce bloating and fatigue.
By listening to your body in this phase, you’ll set yourself up for better strength and energy in the next phase!
Phase 2: Follicular Phase (Days 6–14) – Strength & Performance Boost
What’s Happening?
Estrogen is rising, which means more energy, better recovery, and improved muscle-building potential. This is when your body is primed for high-intensity training.
How to Train:
Focus on progressive overload—increase weights and intensity.
Ideal for strength training, HIIT, and power-based workouts.
Your body is more insulin-sensitive, meaning you can use carbs efficiently for fuel.
How to Fuel:
Increase complex carbs (quinoa, oats, sweet potatoes) to support high-intensity training.
Keep protein intake high to maximise muscle repair and growth.
Hydrate well—estrogen can slightly increase fluid retention.
This is the best time to push hard and set new personal records!
Phase 3: Ovulatory Phase (Days 15–17) – Peak Strength & Power
What’s Happening?
Your estrogen peaks, meaning high energy, increased endurance, and better power output. You might feel unstoppable in your workouts! However, ligament laxity increases, making you more prone to injuries.
How to Train:
Maximise power-based workouts—this is the best time for explosive movements.
Be mindful of joint stability—warm up thoroughly and focus on good form.
Avoid overtraining, even if you feel strong—overuse injuries are more likely now.
How to Fuel:
Continue high-protein, balanced carb intake to fuel workouts.
Prioritise omega-3 fatty acids (salmon, flaxseeds) to support joint health.
Focus on electrolytes and hydration—estrogen affects fluid balance.
This is your power phase! Train hard but train smart to prevent injury.
Phase 4: Luteal Phase (Days 18–28) – Focus on Recovery & Fat Adaptation
What’s Happening?
Progesterone rises, leading to increased body temperature, lower insulin sensitivity, and a potential drop in energy. You may feel more fatigued, bloated, or have sugar cravings. Instead of fighting your body, this is the time to focus on recovery and endurance.
How to Train:
Shift to lower-intensity training like steady-state cardio, Pilates, and bodyweight exercises.
Strength training should be moderate-load, higher reps, rather than max-effort lifts.
Increase rest and recovery—your body is working harder internally.
How to Fuel:
Focus on magnesium-rich foods (dark chocolate, nuts, spinach) to ease bloating and cravings.
Support metabolism with more healthy fats (avocado, olive oil, salmon).
Eat more fibre (vegetables, legumes) to support digestion and reduce inflammation.
This is the best time to focus on movement that feels good and set yourself up for the next cycle!
Frequently Asked Questions
Is this guide really free?
Yes! I created this to help more women train smarter and feel stronger. Just enter your email, and you’ll get instant access.
Who is this guide for?
Women who want to stop guessing and start training smarter
Anyone struggling with inconsistent energy, slow fat loss, or workout frustration
Women who want a simple, science-backed way to improve strength & performance
What happens after I download the guide?
You’ll get access to the guide immediately. We will also follow up and send a copy directly to your email.