Fuelling our bodies for exercise success and getting out of fight/flight

Written By Emma Beck

With all the conflicting advice out there on how best to exercise, especially for women where research is severely lacking (in not just this area but all), lets simplify things so you have clear guidelines and feel empowered to support your body to perform as you would like it to.

Key points:

  • Why intermittent fasting is likely doing more harm than good

  • Eating for muscle health, metabolic health and longevity

  • Circadian rhythm explained and why this matters

  • Under-eating and weight gain

  • Working with your cycle, not against it

  • Balancing stress to move you into a parasympathetic state

Intermittent fasting has gained massive popularity, but many of the studies supporting it are based on male physiology. For women, especially those of reproductive age, fasting can increase cortisol, disrupt hormones, and lead to fatigue, poor sleep, and even weight gain.

  • Your body needs consistent nourishment to feel safe enough to build muscle, maintain a healthy cycle, and keep your metabolism humming. Skipping meals (especially breakfast) can send stress signals through the body and slow everything down.

  • If you’re feeling anxious, tired, not recovering well from workouts, or seeing your cycle shift, fasting may be the culprit.

  • Coffee before food is spiking your stress hormones and setting you up for imbalanced blood sugar, more anxiety and more stress. No one is perfect and I too am guilty of this! but, if you can add in a small meal, snack or even bone broth before your morning coffee - your body will be sure to thank you for all the hours that follow.

Muscle is more than just strength—it’s metabolic gold. It supports blood sugar balance, hormone regulation, and even mental clarity. To build and maintain it, your body needs adequate protein, carbs, and healthy fats throughout the day.

Think:

  • A solid breakfast with protein, carbs, fat and fibre within an hour of waking

  • Regular meals every 3–4 hours to keep blood sugar balanced

  • A post-exercise meal or snack to replenish and repair

This approach nourishes your metabolism and signals to your body that it’s safe to thrive—not just survive. if you are someone that doesn’t have a morning appetite this can be due to a number of factors. However, I urge you to try implementing a chia pudding, banana, protein coffee or even two boiled eggs and over a couple of weeks watch your energy shift and hunger cues appear in the mornings.

Your circadian rhythm is your internal body clock—and it’s key to regulating everything from energy and sleep to digestion and hormone production. Syncing your lifestyle with it is one of the most underrated tools for health.

Here’s how to align:

  • Wake and sleep around the same time each day (yes, even weekends)

  • Eat your meals during daylight hours

  • Get sunlight in your eyes within an hour of waking

  • Move your body in the morning or early afternoon

This rhythm sets the foundation for better sleep, better metabolism, and lower stress.

Not eating enough (especially when exercising) puts your body into conservation mode. It slows down your metabolism, increases fat storage, and triggers stress hormones—all in an effort to protect you.

Signs you may be under-eating include:

  • Fatigue or poor exercise recovery

  • Missing or irregular periods

  • Cold hands/feet

  • Mood swings

  • Plateaus in weight loss despite exercising more

Food isn’t the enemy—undereating is. Nourish to flourish.

Your hormones shift across your menstrual cycle, and your exercise routine should too

  • Menstrual (Days 1–5): Lower energy. Restorative movement like walking, stretching, or gentle yoga is best.

  • Follicular (Days 6–14): Estrogen rises—hello energy, a great time for strength training or more intense workouts.

  • Ovulation (Around Day 14): Peak performance window—if you feel good, go for it.

  • Luteal (Days 15–28): Progesterone dominates. You may tire more easily—scale back intensity and listen closely to your body.

This cycle-informed approach helps prevent burnout and maximizes results over time.

Too much high-intensity training—especially when paired with under-eating and life stress—keeps your body in sympathetic (fight-or-flight) mode. This state prioritises survival, not repair.

Instead, we want to encourage a parasympathetic (rest-and-digest) state regularly.

Here’s how:

  • Practice breathwork or meditation frequently

  • Prioritise rest days as part of your training

  • Focus on sleep, joy, and connection as much as movement

Because being “fit” isn’t just about aesthetics—it’s about feeling regulated, nourished, and well.

The Bottom Line

There is no badge of honour in burnout. Movement should feel like a celebration of what your body can do—not punishment for what it’s not.

By working with your physiology, not against it, you can build lasting strength, improve your metabolism, and feel more connected to yourself in the process.

If you’d like help creating a personalised plan, or if you suspect your hormones or metabolism could use some love, I’m here to help. Book a virtual consultation or send me a message—your body will thank you for it.

With love,
Emma
Naturopath & Founder of Simple Naturopathy

Emma Beck