Wait… This Health Advice Was Made for Men? 6 Tips Women Should Skip

6 popular men's health tips that don’t work for women

By Jenny Smith Mattfeldt | Published September 3, 2025

They didn’t start including women in most medical trials until the 1990s. The first crash test dummy designed specifically for women didn’t show up until 2022. (Before that, researchers often just used a smaller male dummy, roughly the size of a 12-year-old girl. Cute for middle school, not so much for representing half the population.) So it makes sense that a lot of health and wellness advice out there is based on male bodies, not female ones. Translation: what works great for your boyfriend, brother, or Barry from the gym might not be doing your hormones—or your goals—any favors. The reality is, women’s bodies play by their own rulebook, and it’s time we stop copy-pasting advice that was never designed for us in the first place.

01 Intermittent fasting (especially skipping breakfast)

Intermittent fasting, especially those super-long 16–20 hour windows or the one-meal-a-day trend, is basically a biohack dream for men. Testosterone and growth hormone respond really well, which means guys often see boosted energy, better fat burning, and easier weight management without feeling like they’re starving.

But for women it's a whole different story. Extended fasting can tank estrogen and progesterone, throw your thyroid out of whack, and even mess with your cycle. Translation: your “health hack” could end up being the reason you feel moody, exhausted, or out of sync. Most experts agree a gentler 12–14 hour fast is much friendlier to female hormones, or you can skip fasting altogether and focus on consistent, balanced meals instead. Your body will thank you.

02 Going all-in on high-intensity cardio every day

If you’ve ever felt like daily HIIT classes leave you more drained than energized, you’re not imagining it. Women’s bodies are more sensitive to stress hormones like cortisol, so stacking high-intensity workouts back-to-back can disrupt your cycle, stress your thyroid, and lead to full-on burnout. Most women thrive on a mix of strength training, low-intensity cardio (think walking or Pilates), and just a sprinkle of HIIT (ideally timed around your cycle).

Men, on the other hand, often do need to push harder. Research shows they require more weekly cardio (300+ minutes!) to get the same heart-health perks women see at lower doses. Blame early-life heart disease risk and different hormone profiles. The upside is women can often hit their sweet spot with shorter, smarter workouts—around 150–200 minutes a week—without grinding themselves into the ground. You can hit that sweet spot by tracking your heart rate zones so your workouts feel personalized, not punishing.

03 Cold plunges and extreme cold exposure

Cold plunges are having a moment and yes, men really do see major perks. Studies show ice baths can spike testosterone and dopamine, giving guys a boost in mood, focus, and recovery.

Women can benefit too, but here’s the catch: our bodies are more sensitive to stress. Spending too long in the ice bath or plunging every single day can crank up cortisol, throw off ovulation, and even worsen PMS symptoms for some. Translation: you don’t have to suffer through endless minutes of teeth-chattering to be “wellness-y.” A quick dip a few times a week is usually enough to snag the mood and recovery benefits without pushing your hormones over the edge.

04 Coffee first thing in the morning

For men, this is usually no biggie their bodies handle that morning caffeine spike pretty well, giving them a solid energy boost without much fallout.

For women, though, it’s a little more complicated. Drinking coffee on an empty stomach can send cortisol soaring, mess with blood sugar regulation, and even amplify cycle-related symptoms like mood swings or bloating. You can fix it by simply eating something first (think a protein-rich breakfast or a balanced snack) then hit your coffee. You still get your caffeine kick, but without sending your hormones into a full-on rollercoaster.

05 The “more is more” supplement culture

Stacking every trendy supplement in sight (high-dose zinc, ashwagandha, testosterone boosters) can feel like a power move. And for men, it often works: these stacks can support testosterone, energy, and overall hormone balance.

For women, not so much. Overloading on supplements can throw estrogen and progesterone completely off-kilter, sometimes leading to cycle disruptions or PCOS-like symptoms. The key for women is to listen to your body, keep things simple, and prioritize foundational habits (sleep, balanced nutrition, stress management) before chasing the latest pill or powder. Sometimes the smartest supplement strategy is… none at all.

06 Creatine loading for power and recovery

For men hitting the gym hard, creatine is like rocket fuel. About 3–5g daily can boost strength, speed up recovery, and supercharge muscle gains (thanks to higher natural muscle mass and testosterone).

For women, the story is different. You naturally store more creatine relative to body size, and while supplementation is safe and can give you an energy boost, the muscle-building perks are usually more modest. Overloading on powders and shakes won’t necessarily get you the same results. Plus, women’s protein needs are different: while men often aim for 1–2 grams per pound of body weight, women typically require about 0.5–1 gram per pound. So, focusing on whole-food protein sources and smart recovery often gives you more bang for your buck. Pro tip: hydrate like crazy if you are going to take creatine because it can cause water retention, so keep that H2O coming.

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