There are many habits around training that can positively AND negatively impact your overall hormone health. Training is objectively HARD on the body and how we live outside of it and the decisions we make surrounding it can be game-changing in our fertility, ability to menstruate and more.
Having healthy hormones is SO much more than just having a period. It is optimal internal health: muscle health, bone health, joint health, brain health, heart health, digestive health, sleep quality, libido, hair/skin/nail health, longevity, you get it.
So, here are the Do’s and Don’ts of training and hormone health:
DO’S
-Fuel before you train—no matter the time of day
-Implement intra-run/training fueling strategies for sessions longer than 60 minutes, between 2 different activities (running and lifting) or during more intense sessions (intervals)! Have 20-40 grams of carbs every 30-45 minutes (40-90 grams of carbs/hour is ideal). Or, between running and lifting, have a more substantial snack: e.g., protein bar and a banana.
-Try mixing up the time of day you train if hormone irregularities are common for you—sometimes it helps to train in the afternoon when you’re more well fed, alert and when cortisol is lower.
-Give yourself grace on days you feel extra fatigued/didn’t sleep well, are sick and especially if injured. Pushing through these periods can can cause an elevation of catabolic hormone cortisol, blunting your reproductive hormones and preventing recovery.
-Maintain a healthy weight and body fat % for YOU! Worry less about shrinking and more about maintaining a weight that helps you thrive and train appropriately.
DON’TS
-Train fasted—morning or night! Have food in your stomach at least 1-2 hours before depending on the meal/snack size.
-Go 80-100% of your maximum heart rate (or perceived effort of 6-10) in every session or many days/week. Keep these sessions to 1-3 days/week, depending on your fitness level.
-Skip rest days. Fun fact: we actually develop more muscle and make GAINS on rest days. On active/training days, this doesn’t happen. Rest days are also imperative for hormone health.
-Train harder than you’re ready for: ease into harder training over time—don’t go from 0 to 100 with your training/volume/exertion/etc.
-Take caffeine on an empty stomach first thing in the morning and/or go right into a training session. When you wake, cortisol naturally spikes (causing alertness—this is healthy), and consuming caffeine immediately causes already elevated cortisol to skyrocket and stay elevated, suppressing reproductive hormones, growth hormones (for performance) and more. Combine that with training = cortisol nightmare.
