High-intensity exercise is often promoted as the fastest way to burn fat and boost fitness. But many women find that doing too much HIIT leaves them exhausted, inflamed and struggling with stubborn belly fat.

In this episode, I explain why much of the exercise research behind HIIT has focused on male physiology, and how women's bodies respond differently to repeated high-intensity stress. We explore the role of cortisol, recovery and metabolic adaptation — and why pushing harder doesn't always lead to better results.

I also share how to build a more supportive movement routine that improves strength, energy and metabolic health without overwhelming your nervous system.

Thank you to Revive Active for supporting this episode of the podcast. If you are a regular exerciser and want to support your joint health then their Joint Complex is the one for you - don't forget to use code Wendy10 for 10% off at checout.

High-intensity exercise increases cortisol as part of the normal stress response. When training intensity is frequent and recovery is limited, cortisol can remain elevated. Research suggests chronically elevated cortisol may contribute to increased abdominal fat storage and reduced metabolic efficiency, particularly in women.

Sources:

• Hackney (2006) Stress and the neuroendocrine system in exercise
https://pubmed.ncbi.nlm.nih.gov/16503658/

• Thuma et al. (2021) Exercise intensity, cortisol and recovery
https://pubmed.ncbi.nlm.nih.gov/33863840/

• AZ Performance Institute (2024) – Cortisol, training load and recovery
https://azperformanceinstitute.com/research/

Very low-carb and keto-style diets are often praised for quick results, especially when it comes to fat loss. But many women find that what works brilliantly at first can later lead to fatigue, stubborn belly fat and a slowing metabolism.

In this episode, I explain why much of the research behind low-carb diets has focused on men, and how women's bodies respond differently to prolonged carbohydrate restriction. We explore how low energy availability can affect thyroid function, cortisol levels and metabolic rate — and why this often shows up as central weight gain rather than weight loss.

I also share a more balanced, hormone-supportive way of eating that supports energy, digestion and long-term metabolic health, without extremes.

Thank you to Revive Active for supporting this episode of the podcast.
During periods of dietary change or restriction, I often recommend ensuring broad micronutrient support, particularly when energy levels feel low or recovery is slower than expected. There flagship produce - revive active, is perfect for anyone who wants to ensure their daily needs are met.

Carbohydrate intake influences thyroid hormone conversion, particularly the production of active thyroid hormone (T3), which plays a key role in metabolic rate and energy. Research suggests long-term very low-carbohydrate diets may reduce T3 levels and slow metabolism, particularly in women. Reduced metabolic output combined with elevated cortisol can contribute to stubborn abdominal fat storage.

Sources:

• Hall et al. (2016) Energy expenditure and metabolic adaptation during low-carbohydrate diets
https://pubmed.ncbi.nlm.nih.gov/27385608/

• Ruiz-Núñez et al. (2016) Thyroid hormone metabolism and energy restriction
https://pubmed.ncbi.nlm.nih.gov/26980849/

• PMC 9165850 (2022) Low-carbohydrate diets and thyroid function
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9165850/

Intermittent fasting is often promoted as a powerful health tool, but many women find that longer fasting windows leave them feeling tired, anxious or struggling with sleep.

In this episode, I explain why much of the fasting research has been carried out in men, and how women's hormones respond differently to prolonged periods without food. We look at cortisol, blood sugar balance and why daily long fasts can interfere with progesterone, oestrogen and thyroid health - particularly in mid-life.

I also share a more hormone-friendly way to approach fasting, so you can support metabolic health without pushing your body into stress mode.

Thank you to Revive Active for supporting this episode of the podcast.
I often recommend Revive Active to clients during busy or demanding periods, as it provides broad micronutrient and amino acid support when nutrition or routine isn't quite optimal.

Fasting places a metabolic stress on the body by signalling energy scarcity. Research suggests women are more sensitive to prolonged fasting than men, showing higher cortisol responses and changes to reproductive hormone signalling when fasting windows are extended. Shorter overnight fasts appear to support blood sugar balance and metabolic health without the same hormonal disruption.

Sources:

• Cleveland Clinic – Intermittent fasting and hormones
https://health.clevelandclinic.org/intermittent-fasting-for-women/

• Veri (2023) – Sex differences in metabolic responses to fasting
https://www.veri.co/learn/intermittent-fasting-women

• Froy & Miskin (2010) Effect of feeding time on circadian rhythms and metabolism
https://pubmed.ncbi.nlm.nih.gov/19949530/