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Research & Resources

I want my clients to understand the science behind what we're doing together — not just follow a plan blindly, but actually know why it works.

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The more you understand your body — how it responds to training, how hormones affect your energy, what actually drives fat loss — the more empowered you are to make decisions that stick. These articles are ones I return to myself, and ones I share with clients regularly. I hope they give you the same confidence they've given me.

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Resistance Training for Women

Why lifting matters — backed by research

PubMed · Menopause Journal2023

Resistance Training for Postmenopausal Women: Systematic Review & Meta-Analysis

Analyzes how resistance training improves postmenopausal symptoms and functional capacity across randomized clinical trials. A landmark review on why women should lift at every life stage.

Frontiers in Aging Neuroscience2025

Resistance Training on Body Composition & Physical Function in Older Females: Systematic Review

Meta-analysis of randomized controlled trials showing how resistance training significantly improves muscle strength, body composition, and functional ability in women — including those with obesity.

PMC · Sports Medicine2023

Effect of Resistance Exercise on Body Composition, Muscle Strength & Cardiometabolic Health

A systematic review and meta-analysis examining how resistance training during dietary weight loss preserves lean muscle mass and improves cardiometabolic markers in adults including women.

PMC · BMC Women's Health2023

Resistance Training Alters Body Composition in Middle-Aged Women Depending on Menopause

A 20-week controlled trial showing how resistance training uniquely affects body composition in pre- and post-menopausal women — highlighting the importance of individualized programming.

Creatine for Women

The research on one of the most misunderstood supplements

PMC · Nutrients2021

Creatine Supplementation in Women's Health: A Lifespan Perspective

A comprehensive review covering how creatine affects women differently across life stages — from menstruation and pregnancy to menopause — and why female-specific dosing strategies matter.

PMC · Nutrients2025

Creatine Supplementation Beyond Athletics: Benefits for Women, Vegans & Clinical Populations

Examines how creatine helps women reduce fatigue during the menstrual cycle, improve strength with resistance training, and support cognitive function — far beyond athletic performance.

PMC · Journal of ISSN2025

Creatine in Women's Health: Bridging the Gap from Menstruation Through Pregnancy to Menopause

A narrative review evaluating creatine across female-specific life stages. Covers strength, body composition, mood, and emerging evidence on creatine during pregnancy and perimenopause.

PubMed · Amino Acids2016

Creatine for Women: Reproductive Cycle, Endocrine Modulation & Female-Specific Benefits

Explores how hormone-driven changes in creatine synthesis, transport, and expression affect women at key reproductive life stages — a foundational paper on female creatine metabolism.

Body Recomposition

Losing fat and building muscle at the same time — the science

PMC · Frontiers in Sports2024

New Insights and Advances in Body Recomposition

An editorial overview of the latest science behind simultaneously reducing fat mass while maintaining or increasing lean mass — including key dietary and training strategies that make it possible.

PubMed · Aging Clinical Research2023

Resistance Training on Body Recomposition, Muscular Strength & Phase Angle in Older Women

Demonstrates that initial fat mass influences recomposition outcomes in women performing resistance training — with important implications for setting realistic goals and tracking true progress.

J. Education, Health & Sport2025

Strategies for Simultaneous Muscle Gain & Fat Loss: Insights from the Last 5 Years

A rapid review of the most current evidence on body recomposition strategies — covering high-protein diets, resistance training programming, and what actually works based on 2019–2024 research.

ACSM · Medicine & Science in Sports2022

Moderate and Higher Protein Intakes Promote Superior Body Recomposition in Women Performing Resistance Training

Shows that protein intake is a key moderating variable in body recomposition for women — with higher intake producing significantly better outcomes when paired with progressive resistance training.

Nutrition & Exercise Together

Why food and training are inseparable for real results

PMC · Nutrients2022

Nutrition and Physical Exercise in Women

A special issue compilation showing how the combination of healthy nutrition and regular exercise modulates lifelong health in women — improving body composition, hormones, and preventing chronic disease.

PMC · Nutrients2025

Nutrition and Physical Activity as Cornerstones of Women's Health

Reviews how combining aerobic and resistance training with balanced nutrition reduces inflammation, improves insulin sensitivity, and supports hormonal health — across conditions like PCOS and aging.

PubMed · Nutrients2024

Effects of Different Exercise & Dietary Combinations on Body Composition: Network Meta-Analysis

Compares calorie restriction, intermittent fasting, and ketogenic diets combined with resistance and aerobic training. Finds that for women, exercise with time-restricted eating best preserves muscle.

PMC · Nutrition & Metabolism2025

Combined Exercise and Nutrition on Bone Density in Postmenopausal Women: Meta-Analysis

Shows that combining exercise with nutritional interventions (calcium, protein, creatine) produces synergistic effects on bone health — particularly important for women approaching and after menopause.

Training During & After Pregnancy

Safe, evidence-based guidance for prenatal and postpartum fitness

Int. Journal of Women's Health2024

Benefits of Resistance Training During Pregnancy for Maternal and Fetal Health: A Brief Overview

Demonstrates that resistance training is not only safe but beneficial during pregnancy, with no association with adverse fetal outcomes — and calls for updated clinical recommendations to reflect this.

PubMed · British J. Sports Medicine2025

Resistance Training in Pregnancy: Systematic Review & Meta-Analysis of Pelvic Floor & Delivery Outcomes

A comprehensive meta-analysis covering pregnancy, delivery, fetal, and pelvic floor outcomes from resistance training — finding significant health benefits with appropriate exercise selection.

Guidelines for Prenatal and Postpartum Resistance Training

Covers trimester-by-trimester modifications, postpartum recovery timelines, and how to manage common conditions like diastasis recti and pelvic floor dysfunction in a training context.

PubMed · Journal of Clinical Med.2024

Resistance Exercise Training During Pregnancy and Newborn's Birth Size: Randomized Controlled Trial

Finds that light-to-moderate resistance training in the second and third trimesters has no negative impact on newborn body size or health — supporting the safety of prenatal strength work.

Hormones, the Menstrual Cycle & Training

How your cycle affects your performance and recovery

PMC · Metabolites2024

Menstrual Cycle & Hormonal Contraceptive Use on Metabolic Outcomes, Strength Performance & Recovery

Explores how hormonal fluctuations across the menstrual cycle — and hormonal contraceptive use — affect strength output, metabolic efficiency, and recovery time in women who train.

PMC · Sports Medicine2020

Effects of Menstrual Cycle Phase on Exercise Performance in Women: Systematic Review & Meta-Analysis

The most comprehensive meta-analysis on this topic to date — concluding that a personalized approach is key, as individual responses to cycle phase vary significantly across women.

PMC · Int. J. Environmental Research2025

Hormonal Fluctuations During the Menstrual Cycle on Female Athlete Performance: Systematic Review

Reviews 13 studies finding that flexibility peaks at ovulation and aerobic/anaerobic capacity varies across phases — reinforcing why cycle-aware programming can be a powerful tool for women.

PMC · Frontiers in Physiology2021

Menstrual Cycle Hormonal Changes and Energy Substrate Metabolism in Exercising Women

Examines how estrogen and progesterone fluctuations affect fat vs. carbohydrate utilization during exercise — with practical implications for fueling strategies across the cycle.

Sleep & Recovery

The overlooked pillar of women's health and fitness

PMC · Sports Health2024

The Importance of Sleep for Health and Athletic Performance

Outlines how inadequate sleep undermines performance, delays muscle recovery, elevates cortisol, and increases risk of chronic health conditions — with practical guidance for improving sleep quality.

Sleep Science & Practice2026

The Impact of Sleep on Female Athletes' Performance and Recovery: A Narrative Review

Explores sleep challenges unique to female athletes — including hormonal and psychosocial factors — and how sleep deprivation compounds injury risk, impairs recovery, and reduces training adaptations.

A note from Aubree: These articles are shared for educational purposes to help you understand the science behind your training. They are not medical advice. Always consult your healthcare provider before making changes to your exercise or supplement routine, especially during pregnancy or postpartum.