Built for men? Rethinking popular health trends through a female lens

For decades, sports science has been built on a simple default: the male body. Women were often excluded from research because hormonal fluctuations were seen as a complication. The result? Much of what we know about training, nutrition and recovery is based on male data — and then applied to women anyway (Costello et al., 2014). This means that many of today’s most popular health and fitness trends, from fasting to recovery protocols, are rooted in research that doesn’t fully reflect female physiology.

Researchers and practitioners like Stacy Sims are challenging this gap, and have been instrumental in highlighting that “women are not small men”, and that differences in hormones, metabolism, and stress response meaningfully shape how we, as women, should train, fuel, and recover (Sims, 2020; Sims, 2023).

So let’s take a look at some of the most popular health trends through a female lens, and understand what actually applies, and what needs adjusting.

Sports trend 1: Fasting & fasted training

Fasting, and training in a fasted state, are often promoted for fat loss, metabolic health, and efficiency. The idea is that extending time without food — and exercising without fuel — encourages the body to burn fat more effectively (Anton et al., 2018).

Much of the research behind intermittent fasting has been conducted in men, or in mixed groups without analysing sex differences (Costello et al., 2014). Where female-specific data does exist, it suggests women are more sensitive to energy restriction. Lower energy availability can increase cortisol, disrupt menstrual cycles, and impact thyroid function — particularly when combined with regular training (De Souza et al., 2014; Loucks, 2014; Williams et al., 2015).

This is where the work of Stacy Sims has been influential. Her research and applied work highlight that women’s bodies respond strongly to perceived energy shortages. What might register as a mild metabolic “challenge” in men can register as stress in women — particularly for active women balancing training with other life demands (Sims, 2023).

Fasted training adds another layer. While it may increase fat oxidation in the short term, studies show it does not lead to greater fat loss over time compared to fed training (Schoenfeld et al., 2014). For women, training without fuel can also mean higher perceived effort, reduced performance, and poorer recovery due to increased physiological stress (Hackney, 2020).

There is also a physiological basis for why this may be particularly relevant for women experiencing PMS or hormonal symptoms. The luteal phase is characterised by elevated progesterone and alterations in hypothalamic–pituitary–adrenal (HPA) axis activity, with evidence suggesting a heightened cortisol response to stress during this phase (Roca et al., 2003; Hackney, 2020). Low energy availability further exacerbates this by increasing cortisol and disrupting reproductive hormone signalling (De Souza et al., 2014). Higher perceived stress and dysregulated stress responses have also been associated with increased severity of menstrual symptoms (Gollenberg et al., 2010). Taken together, this suggests that additional stressors such as fasting or under-fuelling may amplify symptom burden in some women, particularly during the luteal phase.

Key takeaway: For active women, fasting and fasted training can act as an additional stressor — consistent fuelling is often the more supportive approach for performance, recovery, and hormonal health.

Sports trend 2: Cold exposure

Cold plunging has become a symbol of discipline and resilience, often framed as “the colder, the better”.

Research shows that for women, extreme cold isn’t necessarily better. Studies on cold-water immersion suggest that moderate cold exposure (roughly 11–15°C) can support recovery and reduce muscle soreness, while very cold plunges create a much stronger stress response that may actually work against women’s physiology (Machado et al., 2016). Women tend to experience larger spikes in stress hormones from severe cold, which can interfere with recovery and hormonal balance rather than enhance it (Søeberg Institute, 2023).

More recent work also challenges the idea that harsher cold delivers superior benefits. Research comparing different recovery methods shows that extremely cold exposure does not consistently outperform gentler approaches and can, in some cases, blunt training adaptations (Kaikaew et al., 2018).

Key takeaway: Cold exposure can support recovery, but for women, moderate protocols are more effective than extreme ice baths.

Sports trend 3: Heat exposure (sauna)

Sauna use is one of the more robustly supported trends in the health space. Regular heat exposure has been associated with improved cardiovascular health, better circulation, and reduced all-cause mortality (Laukkanen et al., 2015; Hussain & Cohen, 2018).

The mechanisms are well understood: heat increases heart rate, improves vascular function, and promotes the release of heat shock proteins, which support cellular repair (Hussain & Cohen, 2018). It can also help shift the body into a more relaxed, parasympathetic state.

While long-term studies are largely based on mixed populations, there is no evidence that women do not benefit. Some data suggests women may experience slightly greater cardiovascular strain at the same temperatures, reinforcing the importance of hydration and appropriate duration (Hussain & Cohen, 2018).

Key takeaway: Sauna is one trend that translates well — regular, moderate use is likely beneficial for women.

Sports trend 4: High-intensity everything

High-intensity training is often positioned as the most efficient way to train: short sessions, maximum effort, fast results.

HIIT is effective for improving cardiovascular fitness and metabolic health (Gibala et al., 2012). But the issue is often not the method — it’s the overuse of it.

High-intensity training is a significant stressor. For women, this stress layers on top of other demands: work, life, sleep, and hormonal fluctuations. Excessive intensity without adequate recovery has been linked to fatigue, plateaued performance, and disruption to menstrual cycles in active women (Hackney, 2020; De Souza et al., 2014).

This doesn’t mean avoiding intensity. It means using it deliberately, within a broader training approach that includes lower-intensity work and recovery.

Key takeaway: High-intensity training is effective, but more is not better — balance is what drives progress.

Sports trend 5: Over-supplementing

The modern wellness space often encourages optimisation through addition — more supplements, more ingredients, more interventions.

But many women are navigating a different reality: inconsistent fuelling, high stress, and insufficient recovery. In this context, adding multiple supplements is unlikely to address the root issue. Research consistently shows that foundational behaviours — including adequate energy intake, sufficient protein, resistance training, and sleep — have the greatest impact on health and performance (Thomas et al., 2016).

There is a place for supplementation, particularly where there is strong evidence (e.g. creatine, electrolytes in certain contexts). But more is not inherently better, and excessive or unnecessary supplementation can add complexity without meaningful benefit.

Key takeaway: Supplements should support the fundamentals — not replace them.

Bringing it together

Most popular sports trends aren’t inherently wrong. But they are often incomplete.

When research is designed around male physiology, applying it directly to women can lead to mismatches — in expectations, outcomes, and sometimes health.

A more effective approach is not to reject these trends, but to adapt them. To understand how your body responds. To prioritise consistency over intensity, and support over stress.

Because the goal isn’t to follow every trend. It’s to build an approach to training, fuelling, and recovery that actually works — for women.