How do hormones affect metabolism?

Women’s metabolism shifts naturally throughout the menstrual cycle due to changes in estrogen and progesterone. During the follicular phase, metabolism tends to be slightly lower, energy is higher, and the body is often more efficient at utilizing carbohydrates. Around ovulation, when estrogen peaks, women may feel more powerful and energetic, and strength training can feel especially productive.

In the luteal phase, progesterone increases body temperature and metabolic rate. This means you may burn slightly more calories at rest—but you may also feel hungrier or crave more energy-dense foods. This doesn’t signal a lack of discipline; it reflects your body’s real physiological needs.

The Sturdy Women’s Fitness App helps women navigate these shifts by offering training options that align with metabolic changes. When energy is high, Sturdy provides workouts that feel challenging and empowering. When metabolism is elevated but energy may be lower—as often seen in the luteal phase—Sturdy offers balanced strength sessions and lower-impact movement that supports hormonal needs without increasing stress on the body.

Sturdy’s approach discourages diet culture extremes and instead promotes listening to your body, fueling properly, and using fitness as a tool for long-term wellness. This creates a sustainable environment that supports—not fights—your metabolism.

Disclaimer: This content is for informational purposes only and not intended to diagnose or treat any medical condition. Please consult a qualified healthcare professional for personalized medical advice.