The Female Body: Thriving on Balance

I had a fascinating conversation recently with a wellness coach. It seems we live in a society where people are plunging into barrels of ice, cold sea swimming, skipping meals, turning down carbs, and drinking very strong coffee all in the name of health, or what's often called "biohacking."

But here's the thing: The aggressive strategies that work for men can backfire on women.

We've got hormones that ebb and flow, nervous systems that don't love being pushed to the brink (a career in events management will do that instead!), and a finely tuned radar for when our bodies feel safe or under attack. Women thrive on balance, not burnout.

So, let's break down some popular wellness trends and explore how to adjust them to support, rather than stress, the female body.

1. Move Your Body (The Right Way)

Exercise is foundational. It delivers essential nutrients and oxygen to cells while also flushing out toxins. Studies have shown regular exercise can reduce inflammation and enhance the function of mitochondria the powerhouses of your cells.

To give your mitochondria a beneficial nudge of stress, I recommend:

• High-Intensity Interval Training (HIIT): Short bursts of all-out effort followed by recovery periods.

• Strength Training: Lifting weights that truly challenge your muscles.

These forms of exercise put the mitochondria under a bit of beneficial stress, prompting them to adapt and become more resilient.

2. Rethink "Fasting"

Intermittent fasting (eating within a restricted window) is popular. When the body experiences a fasting period, cells undergo a mild energy stress called hormesis, enhancing their resilience and longevity.

However, extended or aggressive fasting can throw women’s hormones into chaos, potentially leading to:

• Irregular or missed periods

• Poor sleep

• Mood swings and an anxious edge

The Balanced Approach: Instead of extreme fasting, try a gentle overnight fast. Aim to finish dinner at 6PM and have breakfast at 10PM. It's a balanced, natural rhythm. If you struggle with an eating disorder, please talk to a professional first and consider a resource like the book Fast Like a Girl for a cycle-synching approach.

3. Don't Cut the Carbs

Carbs are not the enemy! For women, they are fuel, a key component for producing serotonin (our happy hormone), and essential for supporting thyroid health and calming cortisol (our stress hormone).

When women aggressively cut carbs, it often results in:

• Major mood swings

• Poor sleep

• Energy crashes that no amount of caffeine can fix

The Balanced Approach: Don't cut them; choose better ones. Think sweet potatoes, oats, squash, and whole fruits. These provide sustained energy and support hormonal health.

4. Get Into the Cold (Gently)

Cold exposure activates numerous cellular pathways that help the body cope with extreme temperatures. I spoke with a fitness coach who noted that cold plunges reduce inflammation and spike dopamine.

Women's bodies are much more sensitive to intense cold stress. Hormones, fat distribution, and cycle phases all mean that an extreme cold plunge can often leave women feeling drained rather than energised.

The Balanced Approach: How do you get the trend without the burnout? End your shower with a quick 30-second blast of cold water. It delivers a stimulating hit without putting your entire nervous system on high alert.

5. Manage Your Caffeine

I'm with you, caffeine (specifically English Breakfast tea for me) is a great pick-me-up. It gives me focus, but I also know it can crank up anxiety, worsen PMS, and, most importantly, spike cortisol, making belly fat more likely to stick around. Women metabolise caffeine slower than men. This means that a dose that gives a man energy can keep a woman's stress system elevated for much longer. Be mindful of your intake and when you consume it. If you struggle with anxiety or poor sleep, try to switch to a decaf after noon.

6. The Weight Loss "Jabs"

The new class of weekly injections have revolutionised weight management by regulating appetite and blood sugar. While they are powerful tools for some, women should approach them with caution and medical supervision. Rapid weight loss, whether from extreme dieting or these medications, can disrupt your system. Anecdotal and clinical reports suggest women may experience:

• More intense GI side effects (nausea, vomiting, diarrhoea).

• Changes to the menstrual cycle (irregularity or missed periods) due to rapid weight loss shifting hormone balance.

• Risk to oral contraceptives or other oral medications, as they slow digestion.

These are not a quick fix. They must be used under a doctor's care, and only when paired with a genuine commitment to sustainable diet and exercise changes.