how does exercise affect female hormones

Exercise impacts female hormones in several notable ways. Key changes include alterations in hormone levels like growth hormone and IGF-1, which are released differently in men and women during exercise. Women experience a peak of these hormones within the first 30 minutes of exercise, while men see their peak after about 60 minutes. This highlights a sex-dependent response to exercise, influenced by varying levels of cortisol, testosterone, and estrogen in men and women 1.

Furthermore, Dr. Stacy Sims emphasizes that the menstrual cycle can affect women's hormonal responses to exercise. Estrogen levels rise before ovulation, dampening appetite, while progesterone after ovulation can increase cravings despite a lack of hunger. These fluctuations necessitate special attention to nutrition and exercise timing to avoid catabolic states and support recovery and hormonal balance 2.

Moreover, exercising appropriately during different phases of the menstrual cycle is crucial. Women should allow their bodies to guide their exercise intensity, understanding that hormonal changes can impact energy levels and performance. Using a "ten-minute rule" can help determine if adjustments in exercise routines are necessary based on how the body feels at the moment 3.