Why Standard Fitness Advice Doesn’t Work for Mothers (and What to Do Instead)

If you're a mother in your 30s or 40s trying to feel stronger, sleep better, or simply reconnect with your body, but nothing seems to be working - you’re not alone. And you’re definitely not doing it wrong.

The truth is: most health and fitness advice wasn’t designed for you.

In fact, much of it is based on research conducted on young, healthy men. So, when you try to follow those same plans while juggling hormones, sleep deprivation, stress, and the physical demands of motherhood, it can feel like your body is fighting back.

That’s because it is.

Experts like Dr. Stacy Sims and Dr. Mindy Pelz are helping women rewrite the rules so we can thrive in ways that honor our physiology, not override it.

Let’s break down three of the most common myths that many of us have unknowingly followed:

❌ Myth 1: Fasted Workouts Burn More Fat

This one is especially popular but for women, it’s not only ineffective, it can be harmful.

“Women in a fasted state don’t mobilize and use fat the same way men do—we break down muscle tissue faster and have a greater increase in cortisol.”– Dr. Stacy Sims, ROAR

Fasting before a workout, especially for women in midlife, often leads to:

Muscle breakdown
Fat retention (especially around the belly)
Hormonal imbalances
Energy crashes later in the day

💡 What to do instead? Eat 20–30g of protein before movement. This keeps cortisol balanced and gives your body the fuel it needs to repair and grow.

Try:

Smoothie with banana, protein powder, chia seeds, and almond milk
Eggs and avocado on sourdough or gluten-free toast
Tofu scramble with olive oil and greens

❌ Myth 2: More Intensity = More Results

Most women are already running on stress. Add in daily HIIT and minimal recovery, and you’ve got a recipe for burnout, not strength.

“Women don’t respond well to a ‘go hard or go home’ model. We need variability, recovery, and nutrition that matches our hormone status.”– Dr. Stacy Sims, Women’s Health Magazine

As we move through our 30s and 40s, estrogen and progesterone begin to fluctuate, which impacts how we build and maintain muscle, how we recover from exercise, and how our bodies manage stress.

A better approach includes:

2–3 strength-based sessions per week
Yoga or breath-led movement to restore
1–2 true rest days (yes, rest is a strategy!)
Sleep, protein, and nervous system support as core pillars

❌ Myth 3: The Nervous System Has Nothing to Do with Results

Most fitness plans ignore this, but for mothers, it’s everything.

If your body is stuck in fight-or-flight mode (sympathetic dominance), it won’t prioritize digestion, muscle growth, or fat metabolism. Your system is too busy trying to survive to support transformation.

This is why I always teach:

Breathwork before or after movement
Eating slowly and mindfully
Taking micro-breaks throughout the day
Creating evening rituals to shift into rest

When your body feels safe, it responds better. To everything.

What About Fasting During Pregnancy or Breastfeeding?

Here’s what the experts say:

“Don’t fast longer than 15 hours while breastfeeding. You don’t want to increase detoxification and release toxins into your milk.”– Dr. Mindy Pelz, Fast Like a Girl

And during pregnancy? It’s not recommended at all.

Fasting while pregnant can:

Reduce intake of essential nutrients for fetal development
Interferes with consistent energy delivery to mother and baby
Increase the risk of nutritional deficiencies and metabolic stress

During these stages, your body is already doing sacred work. What it needs most is nourishment, not restriction.

✅ What Actually Works for Women 30+?

Here’s a quick recap of what does support us:

Fuel before you move: Always. Protein is your best friend.
Cycle or life-stage aligned movement: Respect your energy, hormones, and stress levels.
Build muscle, but balance with rest: Strengthen and soften.
Prioritize your nervous system: The real key to metabolism, healing, and emotional stability.
Eat enough: More nutrients, not fewer. More support, not more stress.

💫 Want to Go Deeper?

Inside the Thrive & Flow Mothers Course, I teach:

How to move and eat in a way that supports your hormones, energy, and nervous system
What kind of exercise builds strength without burnout
How to create rituals around food, breath, and rest to restore your vitality
And how to feel good in your body again without guilt, punishment, or being overwhelmed

You’ll get:

Short, effective strength + restorative sessions
Nervous system regulation techniques
Hormone-aware nutrition tips
Two personal 1:1 check-ins with me for ongoing support

Learn more about Thrive & Flow and join the journey here.

With love,

Barbora

Citations

Sims, S. (2016). ROAR: How to Match Your Food and Fitness to Your Unique Female Physiology for Optimum Performance, Great Health, and a Strong, Lean Body for Life. Rodale Books.
Sims, S. (2022). Interview with Women’s Health Magazine. Retrieved from Women's Health
Pelz, M. (2023). Fast Like a Girl. Hay House Inc.
Pelz, M. Facebook Live Q&A. (2023). Retrieved from Dr. Mindy Pelz Facebook
Healthline. (2023). Intermittent Fasting During Pregnancy: Is It Safe?