EXPERT REVEALS HOW TO WORK OUT IN SYNC WITH YOUR HORMONES

Dr Andrea Robertson

How many times have you dragged yourself to a HIIT class feeling absolutely knackered, only to leave feeling even more drained? Or pushed through that intense spin session when your body was practically begging for a gentle walk instead? If you're nodding along, you're definitely not alone.

Here's the thing that might surprise you: your hormones are having a conversation with your body every single day about what kind of movement would serve you best. The trouble is, most of us have never learned to listen in.

As an osteopath and women's health practitioner, I've been helping women decode these signals for decades. As women, our hormones impact everything - from how strong we feel in the gym, to how well we recover after a run, to how energised or flat we feel day to day. Yet so often our fitness routines completely ignore this powerful part of our biology.

Sound familiar? The good news is that with a few thoughtful shifts, you can start training with your hormones rather than against them - and the difference is genuinely transformative.

Understanding Your Hormones

Your menstrual cycle isn't just about those few days each month - it's actually a month-long hormonal journey that affects everything from your energy levels to your mood.

During your follicular phase (from your period through to ovulation), rising oestrogen levels often leave you feeling more energised and ready to tackle challenging workouts. This is your body's green light for strength training, cardio sessions, or trying that new barre class you've been eyeing up.

But after ovulation, when progesterone takes centre stage during the luteal phase, things shift dramatically.

Energy naturally dips, you might feel more bloated or sluggish, and suddenly that intense workout feels like climbing Everest.

Rather than fighting this, what if you leaned into slower, more nurturing movement instead? Think gentle walks, Pilates, or restorative yoga sessions.

Tuning into your cycle and adjusting your training accordingly can make your workouts feel more aligned - and honestly, a lot more enjoyable. It's not about doing less; it's about doing what's right for where you are.

Fuel Your Body, Don't Fight It

Here's where many of us go wrong: we treat our bodies like machines that should perform regardless of input.

But your body needs proper nutrients to produce hormones and repair muscle tissue, especially if you're regularly active.

In my practice, I recommend including 20-30g of protein within an hour after your workout - think a protein smoothie, boiled eggs with avocado, or a chicken salad wrap.

The key is balance: pair your protein with complex carbs, fibre and healthy fats to keep blood sugar stable, which in turn keeps your hormones happy.

It's tempting to restrict calories when you're trying to reach fitness goals, but under-eating (particularly protein) can impact everything from your energy levels to your recovery to your mood.

I recently worked with a 47-year-old client who was overtraining and undereating in an effort to lose weight, but despite all her efforts, the scales weren’t budging.

I ran some bloodwork and found her cortisol levels were through the roof. Her SHBG (sex hormone-binding globulin) was also elevated, which can block the action of reproductive hormones. This was leaving her feeling wired but exhausted, and triggering hot sweats.

The Art of Proper Recovery

If you're someone who equates rest with laziness, this might be a difficult truth: overdoing high-intensity exercise without adequate recovery can actually raise cortisol levels and wreak havoc on your hormonal balance.

I encourage all my clients to think of recovery as part of their workout routine, not separate from it. Bookend your sessions with intention - start with a proper warm-up to prepare your body, and finish with a cool-down that includes stretching, foam rolling, or even just five minutes of deep belly breathing.

These simple additions help regulate your nervous system and reduce inflammation, setting you up for better sleep, improved recovery, and more balanced hormones. It's not just about the time you spend moving; it's about how you support your body before, during, and after.

Mindful Choices for Your Skin

Even something as simple as what you put on your skin can affect your hormonal health. Sweating is one of your body's natural detox pathways, so it makes sense to avoid products that might interfere with this process.

I'm always mindful about recommending products that work with your body rather than against it. Many conventional deodorants contain aluminium or harsh ingredients like bicarb that can be disruptive to your delicate underarm microbiome and may cause irritation.

A favourite of mine is the Totem Eco Natural Deodorant Sticks. They're magnesium-based rather than bicarb, so they're gentle and non-irritating. Plus, they're heat-stable (brilliant for keeping in your gym bag), toxin-free, and come in plastic-free packaging that's sustainable. 

Rest Isn't Optional

Finally, let's talk about rest days, and I mean this when I say they're non-negotiable. Rest is where your body repairs tissue, regulates cortisol, and restores balance. I recommend incorporating one to two active recovery days per week, even if it's just a gentle walk or short stretch session.

Here's what I tell every client: skipping rest doesn't speed up your progress. If anything, it slows you down and makes it harder for your body to function at its best.

 Dr Andrea Robertson is an osteopath, Barre Instructor, Naturopath, Nutritionist & Totem Eco expert.