WHAT IS THE FEMALE SPECIFIC METHOD™?
Ever experienced PMS—like bloating, cramps, fatigue or headaches—and felt like your training program suddenly became too much to handle?
You ask your coach, “Should I still follow the plan today?”
And they reply, “Just adjust to how you feel.”
But how? You’re expected to figure that out on your own.
Or maybe you’re constantly battling cravings, low mood, and energy dips around the same time every month—only to be told, “You just need more willpower,” or “Make up for it later with less food.”
Perhaps you’ve noticed some days you’re out of breath quicker, or suddenly hit a PB during your period… only to have your coach respond with confusion or unrealistic expectations:
“That’s weird… Oh well, I’ll increase your weights next week!”
These responses aren’t a reflection of bad coaching—they’re a reflection of a broken system.
The truth is, most coaches haven’t been taught how to train women based on female physiology.
Only 6% of research is done solely on females—and just 1% includes women with natural menstrual cycles. That’s not their fault. It’s the reality of an industry built on male-centric data and methods.
But women are different.
And your training, nutrition, and lifestyle support should reflect that.
That’s why we created The Female Specific Method™—a method built for women, based on women.
It’s not about training harder or eating less. It’s about working with your body.
A Female-Specific Coach will:
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Design your training plan to match your cycle, hormones, or phase of life. No more guessing when to push or pull back. We use weekly undulating periodisation to naturally adapt to your body’s hormonal rhythms.
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Give you the nutrition support your metabolism actually needs. Your BMR can rise by up to 20% in the luteal phase, and your micronutrient needs change as you get older—yet most women are kept on the same low-calorie plan all month. That’s not sustainable, it’s starvation.
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Explain physiological changes—like increased breathlessness caused by a drop in COâ‚‚ in the luteal phase—so you understand what’s happening and why.
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Recognize patterns, like increased strength during menstruation, but know that doesn’t mean your performance is predictable or linear.
These are the nuances that matter. This is the kind of coaching women deserve.
Whether you're a woman looking for a training program that finally makes sense, or you're a coach who wants to provide better results and build deeper trust with your female clients—The Female Specific Method™ was created for you.
Let’s raise the standard together.
It’s time to train women like women.
Ever felt like something is missing in your training, nutrition, or overall wellbeing—no matter how hard you try to “do everything right”?
Do you or your clients experience cravings or fatigue every month like clockwork, yet because it happens at the same time each cycle you dismiss it as “normal hormonal fluctuations,” “unexplained,” or—worse— “a lack of self-control or sleep”?
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Have you or your clients been dealing with mood swings, anxiety, bloating, or low libido—yet because there’s so little accessible education, the advice you receive (or give) is simply to “push through” or “eat healthier”?
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Have you been told to, or told your clients to, “adjust your workouts to suit how you feel” when menstrual cycle or menopause symptoms arise—while silently expecting women to just instinctively know how to do this?
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If any of this feels familiar, it’s not a personal failure.
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It’s a systemic gap—one the industry has ignored for far too long.
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The Female Specific Method™ exists to close that gap.
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And those questions you’ve been searching for answers to?
You won’t be brushed off anymore—this is where you finally get them.
Those cravings? Most likely driven by the increase in basal metabolic rate caused by progesterone’s thermogenic effect during the luteal phase. Women’s energy needs rise by 10–20%. If that isn’t accounted for—as in every standard equation—cravings for quick-access carbohydrates spike, and fatigue sets in within days due to inadequate intake.
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Those mood swings? Most likely rapid hormone fluctuations altering neurotransmitter activity—especially serotonin and GABA.
The anxiety? Often heightened HPA-axis sensitivity in low-oestrogen states, increasing stress reactivity.
The bloating and fluid retention? Progesterone slows gastrointestinal motility and increases total body water, which can raise scale weight by a few kilos and increase hydration needs.
And that low libido—if it’s even been safe enough to talk about? Not “normal,” and usually linked to estrogen dips and progesterone dominance altering dopamine and arousal pathways.
And being told to “adjust your workouts to suit how you feel”?
That’s not a lack of effort—it’s a lack of education.
Coaches are simply never taught how to program specifically for women’s physiology.
The Female Specific Method™ is an evidence-informed system built around women’s anatomy, physiology, psychology, and the lived experiences that research still hasn’t fully caught up to.
Whether you're a woman looking for a personalised strategy that finally works with your body…
or a coach ready to understand and support your female clients through every phase of life…
This is where things change.
Women aren’t complicated because something is wrong with them.
Women are complicated because their biology is sophisticated, dynamic, and constantly shifting.
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Every month, estrogen, progesterone, FSH, LH, insulin sensitivity, metabolic rate, neurotransmitters, and even body temperature rise and fall in a coordinated physiological pattern. These fluctuations change how women respond to training, how quickly they recover, how hungry they feel, how well they sleep, how they regulate stress, and how stable (or unstable) their mood feels.
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Yet most programs treat women as if every day of the month is the same.
This is where the industry breaks.
Because when hormone levels shift this dramatically, the body’s responses shift with them.
Estrogen alone affects:
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strength output
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ligament laxity
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inflammation
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bone turnover
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glucose metabolism
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mood regulation
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pain tolerance
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recovery rate
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vascular tone
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blood pressure regulation... among other things.
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In men, the endocrine system is relatively stable.
In women, it’s a moving target.
Not fragile. Not unpredictable. Just different.
This diagram of estrogen across the menstrual cycle is one example of how multi-layered a woman’s physiology is—and why a “listen to your body” template will never replace an evidence-informed strategy built around female biology.
Women deserve systems, not guesses.
They deserve coaching that understands complexity instead of ignoring it.
They deserve a method designed for the way their bodies actually work.
This is exactly why The Female Specific Method™ exists.