Three woman on a walk to improve their fitness

What Women Need to Know About Exercise and Nutrition, According to a Fitness Expert on Sex Differences

For too long, health studies have focused predominantly on men, overlooking the unique needs of women. Achieving optimal health isn’t a one-size-fits-all journey, especially for women. Recent research reveals that women have distinct exercise and nutrition requirements that must be addressed for the best results. 

At Pellecome, founded by board-certified gynecologist Dr. Enrique G. Jacome and supported by a team of experienced medical professionals, we understand these differences. That’s why we offer bio-identical hormone pellet therapy to help women achieve more consistent and effective health outcomes. 

Fitness and Nutrition Strategies for Women

Dr. Stacy Sims is an exercise physiologist and nutrition scientist who has dedicated her career to studying sex differences in exercise and nutrition. She emphasizes that women are not just smaller versions of men, and thus require and deserve their own specialized attention to their healthcare. She highlights the importance of tailored fitness strategies for women, focusing on strength training to enhance brain health and reduce dementia risk. At the same time, high-intensity workouts can help boost metabolism and cardiovascular health.1 

According to Dr. Sims, women should also aim for 1 to 1.1 grams of protein per pound of body weight daily to ensure they can support their muscles1. This becomes even more important as women age.2 Women’s hormones change around age 40 or 50, and it becomes more difficult to maintain muscle mass, let alone increase it. That’s why adequate strength training and protein intake are essential, even though they have not typically been encouraged for women in the past. 

Benefits of Bio-Identical Hormone Therapy for Women

Bio-identical hormone therapy can be another valuable component in supporting women’s health. Pellecome’s treatment can help balance hormones naturally, improving energy, mood, and overall well-being. This is particularly beneficial for women facing hormonal imbalances that hinder their fitness and nutrition goals. The therapy can alleviate symptoms like hot flashes, night sweats, and vaginal dryness, protect against osteoporosis, and improve your quality of life.3

Enhancing Women’s Health Through Tailored Exercise, Nutrition, and Hormone Therapy

Understanding and addressing women’s unique exercise and nutrition needs can lead to significantly better health outcomes. For those looking to optimize their health, consider bio-identical hormone therapy from Pellecome. Use Pellecome’s provider locator to find a physician in your area and learn more about how personalized hormone therapy can support women’s fitness and nutrition.

  1. Radzicki McManus, M. Women need to exercise and eat differently than men. Here’s how. CNN. 2024 May 2. Available from: https://www.cnn.com/2024/05/02/health/women-fitness-training-nutrition-wellness 
  2. Gregorio L, Brindisi J, Kleppinger A, Sullivan R, Mangano KM, Bihuniak JD, et al. Adequate dietary protein is associated with better physical performance among post-menopausal women 60–90 years. J Nutr Health Aging [Internet]. 2014;18(2):155–60. Available from: http://dx.doi.org/10.1007/s12603-013-0391-2 
  3. Baral S, Kaphle HP. Health-related quality of life among menopausal women: A cross-sectional study from Pokhara, Nepal. PLoS One [Internet]. 2023;18(1):e0280632. Available from: http://dx.doi.org/10.1371/journal.pone.0280632 

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