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What if everything you've been told about women's fitness is working against your body's natural rhythms? In this eye-opening conversation with Dave Holt from DH360 Fitness, we unpack the unique physiological needs of the female body and why conventional approaches often miss the mark.
"Muscle is the organ of longevity," Dave explains, challenging the cardio-first mentality that dominates women's fitness. While running and cycling benefit cardiovascular health, they don't provide the bone-strengthening, metabolism-boosting effects of resistance training that women desperately need to prevent osteopenia and sarcopenia as they age. The prescription? Just 2-4 strength sessions weekly, adapted to your experience level and hormonal phase.
The discussion takes a fascinating turn when exploring the female hormonal cycle and its profound impact on everything from workout performance to nutritional needs. During the luteal phase (second half of your cycle), your metabolic rate naturally increases - potentially requiring up to 300 additional daily calories. This revelation directly contradicts the uniform calorie-restriction many women follow year-round. "Your body is screaming for high-density nutrition," Dave emphasises, particularly more carbohydrates during this phase.
For women navigating specific life stages, Dave offers tailored insights for pregnancy, postpartum recovery, and menopause - where stress management becomes paramount as adrenal glands take over oestrogen production. The conventional approach of intense exercise to combat menopausal weight changes? It might actually exacerbate hormonal imbalances rather than help.
Whether you're struggling with period symptoms, preparing for pregnancy, navigating menopause, or simply wanting to optimise your female physiology, this conversation provides a roadmap to working with your body rather than against it. Ready to transform your relationship with your uniquely female body? This episode is your starting point.

You can connect with Dave using the details below for personalised support:

Instagram: @dh360fitness

Email: [email protected]

LinkedIn: Dave Holt

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