Podcast Summary: Mind Pump Episode 2577: Should Women Train & Diet Differently From Men?

Release Date: April 17, 2025
Hosts: Sal Di Stefano, Adam Schafer, Justin Andrews
Produced by Doug Egge

Introduction

In Episode 2577 of Mind Pump: Raw Fitness Truth, hosts Sal Di Stefano, Adam Schafer, and Justin Andrews delve into a frequently asked question within the fitness community: "Should women train and diet differently from men?" Drawing from their combined experience of over 40 years in the fitness industry, the hosts explore the biological, nutritional, and training nuances that differentiate male and female fitness approaches, while emphasizing the importance of individualized programming.

1. Biological Differences Between Men and Women

Physical Structure and Injury Risks

Adam Schafer begins by highlighting the distinct physical differences between men and women, particularly in body structure and injury susceptibility:

"There are differences between. Yes. So just our shape alone is different. So I have a 15 year old daughter that plays soccer and she's doing lacrosse. And the data on ACL tears with female athletes shows a distinct difference between female athletes and male athletes." [02:14]

He notes that women are significantly more prone to ACL tears—up to seven times higher—due to wider hips and differing hip-to-waist and shoulder ratios.

Fat Distribution and Hormonal Profiles

Adam further explains how fat distribution differs:

"Women tend to store it more in the hips, thighs, lower body. Men will store it more in the midsection." [02:35]

He debunks the myth that estrogen is exclusively a female hormone and testosterone is exclusively male:

"The difference is the ratios or the amounts of each one... Men's hormone levels are relatively stable all the time, whereas a woman's hormone profile cycles through a 30 day or 28 to 30 day cycle." [04:38]

These hormonal differences influence body fat storage, muscle building, mood, and cognitive function.

2. Dietary Considerations

Caloric Sensitivity and Nutrient Intake

Adam emphasizes that women are generally more sensitive to calorie restriction:

"Women's bodies are generally more sensitive to calorie restriction... this used to show up as a woman losing her period." [07:00]

Sal adds that many female clients often underconsume protein and healthy fats:

"Almost always the first thing that I need to do is remove reverse diet, increase protein, and increase healthy fats." [09:03]

Essential Nutrients: Iron and Folate

Adam highlights specific nutrient needs:

"Iron and folate... Iron is more important for women because they lose blood every month during their menstrual cycle." [21:28]

Sal concurs, emphasizing the importance of these nutrients and supplementing based on individual deficiencies:

"We should get your blood work done and see if you're deficient in anything." [34:44]

3. Training Considerations

Volume vs. Intensity

Adam discusses how women respond better to certain training variables:

"Women seem to do better with more volume in their training, but tend to do worse with high intensity." [14:46]

He explains that while volume refers to the overall workload (sets, reps, time in the gym), intensity pertains to how hard one trains. Women can handle more volume but may struggle with the same high-intensity training that men often thrive on.

Aesthetic Preferences and Exercise Selection

A significant difference lies in aesthetic goals:

"Women tend to lean more on the delts and posterior chain... Men like chest, biceps, triceps, and quads." [17:00]

Sal adds that while the science of muscle building is identical for both sexes, the programming differs based on desired aesthetics:

"If I could convince that female client to move over to low reps heavy weight, it's such a novel stimulus for them, I'm going to radically change their body." [15:41]

4. Debunking Myths and Marketing Tactics

Cycle-Based Training

Justin poses the question:

"Should I train differently based on my cycle?" [29:57]

Adam swiftly debunks it:

"They took two groups of women, one trained the same the whole time, the other trained based on their cycle. The difference was zero." [30:28]

Sal reinforces the need for individualized training based on how one feels, rather than adhering to cycle-based programming.

Calcium Supplements and Bone Health

Justin's question on calcium supplements is addressed:

"Should I take more calcium for osteoporosis risk?" [32:27]

Adam clarifies:

"Unless you're lacking them... strength training is the most effective way to build stronger bones." [34:02]

He warns against excessive calcium supplementation, which can lead to arterial deposits:

"Calcium deposits in women's arteries and higher heart attack risk... taking too much calcium can do nothing for bone strength." [33:47]

5. Special Considerations

Detoxification and Gut Health

Adam points out that women may require more support in detoxification:

"Women tend to accumulate more toxins... due to higher exposure from makeup and personal care products." [22:35]

Sal adds that women are more prone to constipation and SIBO:

"Women tend to have more gut issues, but constipation being the big one." [25:03]

Autoimmune Considerations

Adam notes that autoimmune conditions like Hashimoto's are more prevalent in women, often exacerbated by dietary extremes:

"Carb restriction can lead to thyroid issues... more common in women due to hormonal and exposure differences." [11:20]

6. Individualization Over Generalization

Both hosts stress the paramount importance of individualized programming:

"None of that matters. Individual variants trump everything." [26:37]

Sal emphasizes assessing each client's unique circumstances:

"It's about finding out all those things... individual variants based off of experience and lifestyle and goals." [26:37]

Adam agrees, pointing out that aesthetic goals drive programming more than gender:

"The biggest difference... is what aesthetics they're looking for." [17:00]

7. Exercise During Pregnancy

Pre-Pregnancy Strength Training

Adam advocates for strength training before pregnancy as a protective measure:

"Strength training is very protective during pregnancy because the odds are at some point... you're not going to want to exercise." [34:47]

During Pregnancy Adjustments

Sal shares insights from training clients through pregnancy:

"She had to... I eased her in with Starter. Maps Starter is perfect for somebody postpartum." [37:23]

Adam reiterates maintaining muscle and health without chasing performance goals:

"We're just trying to maintain movement and stay healthy." [34:47]

Conclusion: Key Takeaways

1. Biological and Hormonal Differences: Men and women have distinct physical structures and hormonal profiles that influence training and dietary needs.

2. Nutritional Sensitivity: Women are generally more sensitive to calorie restrictions and require careful consideration of protein, healthy fats, iron, and folate intake.

3. Training Programming: Women typically respond better to higher training volumes and may have different aesthetic goals, necessitating tailored exercise selection and prioritization.

4. Debunking Myths: Cycle-based training and excessive supplementation (e.g., calcium) are largely unfounded and can be counterproductive.

5. Special Considerations: Detoxification support and gut health are more critical for women due to higher toxin exposure and prevalence of certain autoimmune conditions.

6. Individualization is Paramount: Regardless of gender, personalized programming based on individual goals, lifestyle, and physiological feedback is essential for optimal results.

7. Pregnancy Fitness: Strength training before and during pregnancy (with necessary adjustments) offers protective benefits and supports postpartum recovery.

By challenging industry myths and emphasizing a science-backed, individualized approach, Mind Pump equips listeners with the knowledge to optimize their fitness journeys, whether they’re male or female.

Notable Quotes:

• Adam Schafer [02:14]: "There are differences between.... body shape alone is different... ACL tears are seven times higher in female athletes."

• Sal Di Stefano [06:23]: "It's not black and white of like, men should train this way, women should train this way, is false and not true."

• Adam Schafer [14:46]: "Women seem to do better with more volume in their training, but tend to do worse with high intensity."

• Sal Di Stefano [15:41]: "If I could convince that female client to move over to low reps heavy weight, it's such a novel stimulus for them, I'm going to radically change their body."

• Adam Schafer [30:28]: "They took two groups of women, one trained the same the whole time, the other trained based on their cycle. Guess what the difference was in muscle building and performance? Zero."

• Adam Schafer [34:02]: "Unless you're lacking them... strength training is the most effective way to build stronger bones."

• Adam Schafer [26:37]: "None of that matters. Individual variants trump everything."

This comprehensive summary encapsulates the core discussions and insights from the episode, providing valuable information for listeners seeking to understand the nuances of training and dieting between genders.