how does exercise affect female hormones

Exercise and menstrual-cycle hormones affect women in different ways: exercise can trigger growth-hormone and IGF-1 responses, while cycle-related hormonal shifts can influence appetite, cravings, and how training feels.

1. Growth hormone and IGF-1: In the study discussed, women’s largest growth hormone and IGF-1 increases occurred in the first 30 minutes of exercise; the peak in men occurred later, at about 60 minutes. 1

2. Estrogen, progesterone, and appetite: Estrogen rising before ovulation can dampen appetite. After ovulation, progesterone-related cravings may increase even when appetite is low. 2

3. Energy, performance, and adjusting effort: Cycle-related changes can affect how stress and exercise feel, but individual patterns vary. The ten-minute rule is to start the workout, then reduce intensity or switch to recovery if you still feel awful or cannot reach the intended intensity. 3 4

4. Fueling and recovery: Eating enough to support training matters; insufficient fueling alongside exercise stress can contribute to low energy availability and menstrual-hormone disruption. Fueling appropriately—even when appetite is muted—can help avoid a catabolic breakdown state. 5 6