6 Popular “Health Hacks” That Are Quietly Damaging Women’s Bodies — And What Actually Works Instead
For years, women have been following health and fitness advice built on research done mostly on… men.
And honestly? It shows.
We try the trendy hacks — intermittent fasting, ice baths, low-carb diets — and instead of feeling energized and strong, many women end up exhausted, bloated, anxious, or stuck.
Why?
Because women are not small men, and our physiology responds differently to stress, food, and training.
A lot of what we think are “healthy hacks” are actually pushing women into hormonal chaos.
Nobody explains this better than Dr. Stacy Sims, a legendary exercise physiologist whose research has changed how I coach, train, and support women. Her work has been a game changer — and I want to break it down in a way that’s fun, empowering, and actionable for your everyday life.
Let’s talk about the six big myths… and what to do instead.
⭐ 1. Intermittent Fasting
This is the internet’s favorite hack — but for women, skipping breakfast or training fasted often leads to:
• elevated cortisol
• disrupted cycles
• slowed metabolism
• low energy
• harder fat loss
• thyroid imbalances
Women’s hormone systems are extremely sensitive to energy availability.
Fasting pushes the stress response too far.
Do this instead
👉 Eat within 60–90 minutes of waking.
👉 Prioritize protein in your first meal.
👉 Never train fasted (especially high intensity).
Fueling is a form of self-respect.
⭐ 2. Extreme Cold Plunges
Cold exposure has benefits — but the super-intense, Wim Hof–style dunks?
Women often get:
• massive cortisol spikes
• an overactive fight-or-flight response
• impaired recovery
Women’s bodies vasoconstrict earlier and more intensely than men’s, meaning we feel the “danger” signals faster.
Do this instead
👉 Cool water instead of freezing (around 55°F).
👉 Shorter dips, controlled breathing, and consistency.
You don’t need to suffer to get the benefits.
⭐ 3. Hours of Cardio Without Strength Training
This is the #1 trap I see women fall into — more cardio, more sweat, more hours = more results… right?
Nope.
Too much cardio without strength training leads to:
• muscle loss
• higher cortisol
• slower metabolism
• weaker bones
• stubborn belly fat
Do this instead
👉 Strength train 3x/week — heavy enough to challenge you.
👉 Keep cardio you love, but balance it.
👉 Build muscle → burn more fat → feel more powerful.
Strong is the new lean.
⭐ 4. Obsessive Calorie Counting
Your body’s needs change throughout your cycle, your training load, your stress levels, and your recovery.
So strict calorie limits (like 1,200–1,500) often lead to:
• metabolic slowdown
• cravings
• energy crashes
• hormone dysfunction
• inability to lose fat even while dieting
Do this instead
👉 Focus on whole foods, protein, fiber, colors.
👉 Eat enough to support your training.
👉 Use your hunger cues, energy, and recovery as data.
Your body is not a math equation — it’s a living ecosystem.
⭐ 5. Under-Eating Protein
One of the biggest mistakes active women make is not eating enough protein.
And no — you don’t need to be a bodybuilder to prioritize it.
Protein helps:
• balance hormones
• build lean muscle
• improve body composition
• support bones
• stabilize energy
• improve metabolism
Do this instead
👉 Aim for ~1g per pound of body weight (Stacy Sims rule).
👉 Spread protein across 3–4 meals.
👉 Think: eggs, Greek yogurt, tofu, lean meats, fish, shakes.
When women eat more protein, EVERYTHING gets easier.
⭐ 6. Cutting Out Carbs
Carbs are not the enemy — especially for women who train, ride, run, lift, or basically… move their bodies.
Low-carb diets often cause:
• irritability
• poor performance
• loss of strength
• disrupted cycles
• sleep problems
• slower metabolic rate
Women genuinely need more carbs in certain phases of their cycle and during high training blocks.
Do this instead
👉 Include fruit, oats, potatoes, rice, quinoa, lentils.
👉 Eat more carbs around training.
👉 Increase carbs in your luteal phase when your body needs more fuel.
Carbs = energy.
Energy = performance.
Performance = the body and confidence you want.
✨ The Bottom Line
Women thrive when we work with our biology, not against it.
These six trends aren’t “bad” — they’re just built on male physiology.
Stacy Sims’ research helps us flip the script and finally train, fuel, and recover in a way that actually supports our hormones, metabolism, and performance.
If you’re an active woman who wants to feel strong, energized, lean, and deeply connected to her body — this is your roadmap.
I’m here to support you every step of the way.