Our metabolism is a true miracle—it determines how we extract energy from our food, how our body reacts to exercise, and how stress affects us. But not everyone's metabolism works the same: There are significant differences, especially between women and men. Here you'll learn why this is the case and what you can learn from it.
Your metabolism is unique – but it follows certain patterns
Women naturally have a slightly lower basal metabolic rate than men. This means their bodies burn fewer calories at rest because muscle mass is often lower and fat tissue plays a more important role. But this isn't a disadvantage—quite the opposite! Women can use fat more efficiently as an energy source, especially during exercise. This gives them greater endurance and resilience.
Gender-specific hormones and your metabolism – why estrogen is more than a hormone
Hormones are the secret conductors of your metabolism. They control how well you utilize nutrients, how much energy your body needs, and where you store fat. Estrogens, in particular , play a key role, but here's where things get interesting: There isn't just "one" estrogen, but three main types with different functions:
- Estradiol (E2) – The most important estrogen during the fertile phase of life. It improves insulin sensitivity, protects the cardiovascular system, and promotes muscle growth.
- Estrone (E1) – Becomes the dominant estrogen after menopause. It is less active than estradiol but continues to be involved in lipid metabolism.
- Estriol (E3) – Occurs mainly during pregnancy and has a rather anti-inflammatory effect.
Why insulin control is crucial in all cycle phases
Estrogen and insulin are closely linked. Estradiol (E2) improves insulin sensitivity , meaning your body can efficiently convert blood sugar into energy. But this changes during your cycle:
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Follicular phase (first half of the cycle) : Estrogen increases, improving your insulin sensitivity . Your body can utilize carbohydrates better—a good time for intense workouts and high-carbohydrate meals .
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Ovulation (mid-cycle) : Estrogen levels peak. This is when you often feel particularly energetic , but blood sugar may also fluctuate slightly. Make sure you include protein and healthy fats .
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Luteal phase (second half of the cycle) : Progesterone rises and can reduce insulin sensitivity. Your body now prefers fat as an energy source, so it makes sense to prioritize healthy fats and reduce fast carbohydrates.
- Menstruation: Energy levels are often lower, so gentle forms of exercise like yoga or walking are especially beneficial. At the same time, blood sugar is often unstable , which is why a diet with stabilizing proteins and healthy fats helps.
🤔 What does this mean for you? By adjusting your diet and training to your cycle, you can not only optimize your energy but also avoid cravings and blood sugar fluctuations.
Practical tips for women: You can implement them immediately!
👉 Use CGM data for personalized nutrition: Continuous glucose monitoring (CGM) lets you see how your blood sugar reacts to different foods. This way, you can find out what's really good for your metabolism—especially during your cycle or during menopause.
👉 Use exercise in a targeted manner: Women benefit from a combination of moderate endurance training and strength training. Especially in the second half of the cycle and after menopause, exercise is even more important than before. This is the only way to promote muscle building, boost your metabolism, and prevent osteoporosis.
👉 Actively manage stress: Women are often more sensitive to high cortisol levels, which can disrupt metabolism. New routines that incorporate regular meditation, breathing exercises, or gentle exercise into daily life can effectively help reduce stress.
👉 Prioritize sleep: Women, in particular, are more likely to suffer from the negative effects of sleep deprivation on blood sugar levels. A consistent routine, darkness in the evenings, and magnesium can help improve sleep quality.
Male metabolism and the role of insulin
Men's metabolism is hormonally regulated differently than women's. Testosterone is the dominant hormone and influences both muscle mass and the ability to use fat as an energy source.
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Testosterone and metabolism: It promotes muscle building and increases the basal metabolic rate, so men burn more calories at rest than women. At the same time, it improves insulin sensitivity , allowing sugar to be absorbed more efficiently into muscle cells.
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Insulin and blood sugar: Men tend to have more stable insulin sensitivity than women, but an excess of sugar and processed carbohydrates can also lead to insulin resistance.
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Metabolism in old age: As we age, testosterone levels decrease , which can lead to a slower metabolism, increased body fat , and reduced insulin sensitivity .
Practical tips for men
👉 Prioritize strength training: Muscle mass helps improve insulin sensitivity and keep blood sugar levels stable.
👉 Protein-rich diet: A protein-rich diet supports muscle building and prevents cravings.
👉 Avoid blood sugar spikes: Complex carbohydrates instead of sugar help keep blood sugar stable and prevent insulin resistance.
👉 Support testosterone naturally: Healthy sleep, strength training and healthy fats (avocado, nuts, fish) can help optimize testosterone levels.
Conclusion: Your metabolism is your ally!
Your metabolism works for you—not against you. By learning to understand its signals and responding to your cycle and hormonal changes, you can sustainably improve your energy, well-being, and long-term health.
Hello Inside supports you with personalized insights from your CGM data to help you make the best decisions for you. 💛
Sources:
Liebmann, Moritz, et al. "Estradiol (E2) improves glucose-stimulated insulin secretion and stabilizes GDM progression in a prediabetic mouse model." International Journal of Molecular Sciences 23.12 (2022): 6693.
Pitteloud, Nelly, et al. "Relationship between testosterone levels, insulin sensitivity, and mitochondrial function in men." Diabetes care 28.7 (2005): 1636-1642.
Shen, Minqian, Shiva PD Senthil Kumar, and Haifei Shi. "Estradiol regulates insulin signaling and inflammation in adipose tissue." Hormone molecular biology and clinical investigation 17.2 (2014): 99-107.
