His Health Hacks Are Breaking Your Hormones

Why wellness trends built for men don’t work for women—and what to do instead

How frustrating is it when your husband or brother drops 20 pounds just by skipping breakfast and hopping into a cold plunge?

Meanwhile, you’re fasting until noon, ending your HIIT workouts with cold contrast showers, and still feeling tired, wired, and somehow puffier than before.

Here’s the truth: we are not built like men—and that means we don’t thrive on the same “hacks” they do.

Most popular wellness trends have been tested almost exclusively on men. But women—especially in midlife—have different needs, different hormones, and different outcomes.

In this post, I’ll break down exactly why those differences matter—and what to do instead.

❄️ Cold Plunges vs Cortisol

His Hack:

Cold exposure boosts dopamine, testosterone, and resilience in men.

Jumping into a cold plunge in the morning gets his mind right, boosts his energy, and basically builds his mojo.(1)

Her Reality:

For women, that same plunge into abject cold is often more stress than benefit.

While cold exposure can help reduce inflammation and build resilience, we need to be mindful about how much and how cold—especially during perimenopause, when our stress response is already more sensitive.(2,3) Dr. Stacy Sims does a great job breaking this down in this video.

What to Do Instead:

If you love the idea of cold therapy, try timing it after your workouts to aid recovery. You’ll still get the benefits without overwhelming your system.

Or try gentler temperature variability like contrast showers—or better yet, hit the sauna instead. (4)

🥣 Fasted vs Fueled

His Hack:

16-hour daily fasts—or even one meal a day (OMAD)—are helping him get shredded fast.

Her Reality:

Fasted mornings leave her dragging. She’s reliant on caffeine to power through early workouts, and still not seeing results.

Instead of burning fat, she’s burning out. Many women end up losing lean muscle rather than fat, underperforming in workouts, and spiking cortisol—leading to blood sugar crashes, hormone dysregulation, and stubborn weight gain.(5)

What to Do Instead:

You can still fast—but with flexibility.

Try a 12–14 hour fast, and start your day with something supportive, like 12 oz of water mixed with collagen, essential amino acids, and creatine. That’s my go-to within 30 minutes of waking.

It’s light, easy to digest, and gives your body the signal it needs to perform. I don’t eat a full meal until later, but this little “fuel bump” makes a big difference.

If you’re still cycling, try adjusting your fasts based on your phase:

Shorter fasts in the luteal phase (more cravings, more energy demands)
Slightly longer in the follicular phase (you can push harder)(6)

Personal Note:

This is one area where I have changed my tune quite a bit. While I still contend that 12 hours is a bare minimum to get the metabolic benefits of autophagy and gut healing, I don't fast beyond 16 hours and no longer do my workouts on an empty stomach. Just a little fuel and hydration help me give it my all in my workouts, not burn my hard-earned muscle and bone, and see better results!

💤 Seven Hours vs Hitting Snooze

His Hack:

He gets 6–7 hours of solid sleep and wakes up feeling great.

Her Reality:

Women actually need more sleep than men—and once estrogen and progesterone start to dip, sleep quality tanks.

Midlife women often deal with lighter, more interrupted sleep, making those 6–7 hours nowhere near enough for real recovery.

And when we don’t get the sleep we need?

It messes with everything—mood, focus, cravings, blood sugar, immunity, inflammation, and hormone regulation.(7,8)

What to Do Instead:

Protect your sleep like your health depends on it—because it does.

Aim for 8–9 hours in bed, knowing some of that time will be light or interrupted.

✅ Keep your bedroom cool, dark, and quiet

✅ Start winding down at least 1–2 hours before lights out

✅ Limit screens, stimulation, and decision-making in the evening

✅ Consider magnesium or calming supplements if needed

Sleep is when your body repairs, rebalances, and rebuilds. You can’t shortcut it—especially in midlife.

🍽️ Keto/Carnivore vs Complete Meals

His Hack:

He cuts carbs, goes keto or carnivore, and suddenly, he’s showing off six-pack abs and setting PRs at the gym.

Her Reality:

For women—especially in perimenopause or postmenopause—cutting carbs too low can completely backfire.

We need consistent fuel and complete meals to support hormone production, metabolism, and nervous system regulation.

Low-carb diets may work short-term, but over time, they can signal to the female body:

🛑 “Food is scarce—let’s store fat and slow everything down.” (9)

What to Do Instead:

Aim for balanced meals every 4–5 hours, including protein, fiber, healthy fat, and carbs.

On harder training days or during your luteal phase, more carbs can support energy and resilience.

And adding starchy carbs to your dinner? It can improve sleep quality.(10)

Another personal note here:

I followed a carnivore-style approach for about three months and felt amazing:

✅ Energy through the roof

✅ No cravings

✅ Great digestion

✅ Strength and muscle gains

But… my cholesterol dropped too low, and my immune system took a hit. So, while I saw the appeal, it wasn’t sustainable for me.

You’ll see what I’m doing now in an upcoming post—but spoiler alert: it includes carbs.

🧠 Creatine vs Cognition

His Hack:

Men naturally produce 20–30% more creatine than women, so while supplementation helps with strength and recovery, the difference isn’t as dramatic for them.

Her Reality:

Women not only make and store less creatine, but many also eat less animal protein—the primary dietary source.

That means we miss out on all the benefits creatine can offer:

✔️ Improved strength and recovery

✔️ Enhanced cognitive function

✔️ Better bone density

✔️ Maintenance of lean muscle—especially after 40

What to Do Instead:

Start with 3–5 grams per day of creatine monohydrate (look for Creapure on the label for purity).

If cognitive support is a priority, you can work up to 10 grams/day, ideally split into two doses (AM + post-workout).

But don’t overthink it—taking it all at once is totally fine, too.

For more on how I use it and why, read my full post here.(11)

Bottom Line: You’re Not Doing It Wrong—You’re Just Not a Man

As Dr. Stacy Sims famously says, “Women are not small men.”

And that means we need different inputs to get the same output.

While medical research is finally starting to recognize these differences, most health advice still assumes a male baseline. So if you’ve felt like nothing’s working—or like you’re doing something wrong—you’re not alone. And you’re not failing. The plan just wasn’t built for you.

Need Help Figuring Out What Does Work for You?

Helping midlife women cut through the noise and finally feel good again is exactly what I do.

➡️ Want to work together one-on-one?

Let’s talk. I set aside time every week for free intro calls—just a casual chat to see if we’re a fit.

📍Click here to book a free discovery call

➡️ Prefer a supportive group vibe?

Join the Vital Shift Collective, my online community for women navigating this season of change.

We meet twice a month—once to learn something new, and once to “Shoot the Shift” with live Q&A and community support.

📍Join the Vital Shift Collective here

I also share tons of resources inside the community—workouts, lab test info, book recs, client Q&As, and more.

💌 Tell Me What You Want More Of

If this post hit home—or sparked questions—I’d love to hear from you.

Drop a comment below or send me an email. And if you found it helpful, please share it with someone else who’s in the thick of this midlife shift.

Yours in health~

DD Forrest

Disclaimer: The information in this blog is for educational purposes only and is not medical advice. Always consult with a qualified healthcare provider before making changes to your health, especially when addressing hormones and midlife transitions.

His Health Hacks Are Breaking Your Hormones

Why wellness trends built for men don’t work for women—and what to do instead

❄️ Cold Plunges vs Cortisol

🥣 Fasted vs Fueled

💤 Seven Hours vs Hitting Snooze

🍽️ Keto/Carnivore vs Complete Meals

🧠 Creatine vs Cognition

Need Help Figuring Out What Does Work for You?

💌 Tell Me What You Want More Of

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