Why This Matters More for Women Women’s hormones are incredibly complex and constantly shifting. From puberty through menopause, our bodies navigate dramatic hormonal transitions that men simply don't experience. Every month, estrogen and progesterone rise and fall in a delicate dance that affects everything from energy levels to food cravings to how efficiently we burn fat. During perimenopause (which can start in your late 30s or early 40s), hormonal chaos becomes the norm.

Are you heading to the gym but feeling confused about what foods to eat before and after your workout? You’re not alone. It can be hard to know if you’re making the right  choices when it comes to fueling your body—especially if you’re also navigating hormonal changes in your 30s, 40s, or 50s. Let’s keep things simple. Below you’ll find a straightforward, hormone-supportive guide to eating before  and after  a workout—using whole, plant-based foods that nourish your body and