When it comes to exercise types, I’m not saying our style of training is superior, the only way, or even the best way for everyone.
But there is something that needs to be made very clear.
Intensity matters. And progressive overload, and consistently overreaching your capabilities, is the key to success.
Whether your preferred exercise is CrossFit, strength training, cycling, running, swimming, martial arts, or competitive sport, training with intensity is paramount for real physiological adaptation.
Yet in the modern health landscape, with more information and exercise options than ever before, one particular narrative keeps appearing:
“Intensity ruins my adrenals.” (bruh… So many pre/peri/ and post menopausal woman hear this from there doctors! It is insane!)
“High intensity spikes cortisol.”
“Training hard is damaging my hormones.”
Unfortunately, that explanation is usually backwards.
Intensity is not the problem. And this blog post is specifically designed to cut through the bullshit and fix this problem once and for all.
Because Intensity isnt the problem. The problem is when recovery doesn’t match the training load.
And, if your sleep, nutrition, stress management and lifestyle habits are not supporting the work you are doing, then yes, training will feel exhausting, inflammation will remain high, and your system will struggle to recover.
But that is not an intensity problem.
That is a recovery problem.
And this article is about solving it.
Point Number 1 — Why Intensity Is Essential for Health, Fat Loss and Hormonal Function
The human body adapts to stress.
This is one of the most fundamental principles of physiology. Exercise is a controlled stressor, and the body becomes stronger, more capable and more resilient in response to that stress.
When you train with meaningful intensity, several important things happen physiologically:
- Cortisol rises temporarily
Cortisol is not the villain it is often made out to be. It is a necessary hormone involved in energy mobilisation, inflammation regulation and metabolic control. During intense training, cortisol increases to mobilise fuel and support the demands of the workout.
In a healthy system, cortisol then falls during recovery.
These rises and falls are normal endocrine functions. And must be looked after. So hold on, we will get to how!
2. Insulin sensitivity improves
High-intensity training increases the ability of muscle cells to absorb glucose from the bloodstream. This improves metabolic flexibility and reduces the risk of insulin resistance and metabolic disease. (meaning your body gets better at using fuel for energy instead of storing it as body fat).
3. Muscle tissue increases
Muscle is not just for aesthetics. It is metabolically active tissue that improves glucose regulation, increases resting metabolic rate, supports longevity and actually helps you live longer and stronger.
Training with intensity stimulates muscle protein synthesis, strengthening the very systems that protect metabolic health as we age and helping prevent the middle-age spread that so often turns into the classic beer belly later in life.
4. Mitochondrial density improves
If you are lacking mojo, gogo, or the motivation to do anything, your mitochondria probably aren’t working at full efficiency. Mitochondria are the energy producers inside your cells, and Intense training stimulates mitochondrial growth and efficiency, improving endurance, energy levels and cardiovascular function day in and day out.
5. Bone density improves
Loading the body through resistance training stimulates osteoblast activity, strengthening bone tissue and reducing the risk of osteoporosis. Whether through weights, bands or springs, or just fighting against gravity, any other form of resistance will help this system in the body.
Avoiding intensity does not protect the body.
It simply prevents these adaptations from happening.
Point Number 2 — Recovery: The Missing Half of the Equation
One thing i think people really misunderstand is this.
Intensity creates the stimulus.
Recovery creates the adaptation.
Without recovery, the body remains in a prolonged state of stress, and this is where people begin to feel chronically fatigued, inflamed or hormonally dysregulated.
The solution is not to remove intensity.
The solution is to recover properly.
Which starts immediately after a workout session or the exercise you just finished.
Protein After Training
Protein intake after training is essential because it supplies the amino acids required for:
- muscle repair
- collagen formation
- immune function
- hormonal signalling
A good post-workout protein intake helps shift the body from a catabolic state (breaking down tissue) into an anabolic state (rebuilding and adapting).
For most people, training regularly, 1.6–2.2 grams of protein per kilogram of body weight per day is a reasonable target.
Given the nature of this topic, and if the title of this blog is what caught your attention, then it’s worth talking about the power of the CrossFit nutrition guidelines, often described as “low carb.”
And to be honest, that’s pretty much what it is. A low-carb approach built around real food, recovery and performance.
The classic CrossFit nutrition guidelines are;
“Eat meat and vegetables, nuts and seeds, some fruit, little starch, no sugar.”
This approach naturally provides:
- high-quality protein for tissue repair
- fibre and micronutrients from vegetables
- healthy fats from nuts and seeds
- controlled carbohydrate intake from fruit and starch
- Reduced intake of inflammatory processed foods
This style of eating supports blood sugar stability, reduces systemic inflammation and ensures the body has the nutrients required for recovery.
Carbohydrates and Insulin Sensitivity
It is important to note, especially on the internet in 2026, that carbohydrates are not inherently harmful.
However, people with poor insulin sensitivity may benefit from moderating carbohydrate intake or implementing carbohydrate cycling around training sessions.
I also believe that if you suspect inflammation or cortisol regulation may be an issue, it is worthwhile exploring this option, particularly if your current lifestyle approach clearly isn’t working.
Training days may include higher carbohydrate intake to replenish glycogen stores and support performance, while lower-activity days may include reduced carbohydrate intake to allow the body to rely more on stored fuel.
The goal is not elimination.
The goal is metabolic flexibility, the body’s ability to efficiently use both carbohydrates and fat for energy depending on the demands placed upon it.
Because when your metabolism is flexible, recovery improves, energy becomes more stable, and training begins to produce the results it was designed to deliver.
Fasting and Women
Intermittent fasting has gained popularity in recent years, but prolonged fasting protocols may not be appropriate for many women.
Female hormonal systems are more sensitive to energy availability than men’s (which is why I can see why it works so well for them; they are just really simple creatures like that and don’t have the hormonal fluctuations that women do).
Long periods of fasting can increase cortisol and may disrupt reproductive hormones in some, if not most, women, particularly when combined with regular training.
For women who are exercising consistently, adequate nutrition and sufficient energy intake are often more supportive of hormonal balance and recovery than aggressive fasting strategies.
In practice, I have rarely seen women who consistently train hard thrive on extended fasting routines. More often, consistent meals that support training output, recovery and hormonal stability produce far better long-term results.
Interestingly, this perspective is also supported by Mindy Pelz in her book Fast Like a Girl, which explains that fasting should be aligned with the female hormonal cycle rather than used as a constant daily strategy.
And that;
“Women’s hormones fluctuate throughout the month, and fasting strategies need to work with those hormonal rhythms rather than against them.”
For active women, especially those who perform regular high-intensity training, consistent fuelling is often the more effective approach to recovery, performance and long-term health.
The Big One — Coffee After Training
This is one thing I have been relatively quiet about for a long time, but I believe it is worth addressing for anyone who wants to stay injury-free, get the most from their training, and improve their recovery.
One of the biggest recovery mistakes many people make is immediately consuming caffeine after training.
According to strength coach Charles Poliquin, caffeine immediately post-training can maintain elevated cortisol levels when the body should be transitioning into recovery.
Training raises cortisol naturally.
That is normal and necessary.
But recovery requires cortisol to return to normal levels.
If cortisol remains elevated for too long after training, the body can remain in a prolonged stress state, potentially impairing recovery, slowing muscle repair and limiting the adaptations you were hoping to achieve from the session.
For individuals prioritising recovery, delaying caffeine intake after training, in some cases even for several hours, may be beneficial.
The priority after training should instead be to:
- Consume a good-quality protein source
- potentially include a small amount of carbohydrates to support glycogen replenishment
- begin down-regulating the nervous system
Caffeine does the opposite of this process. It stimulates the nervous system, promotes further cortisol production and can contribute to dehydration if relied upon heavily.
I always remember a story from Charles Poliquin about visiting a gym in Italy and noticing how many men appeared “skinny-fat” (thin but lacking muscle and carrying body fat around the midsection).
He believed one of the contributing factors was what they did immediately after training.
Many would finish their workout and head straight to the café for a double espresso, keeping cortisol elevated instead of allowing the body to shift into recovery. In effect, they were extending the catabolic (muscle-breaking) environment created by training rather than transitioning into the anabolic (muscle-building) phase that follows.
Interestingly, I recently saw a similar concept discussed by fitness YouTuber Will Tennyson, who mentioned that participants at certain fat-loss camps are discouraged from consuming caffeine after workouts for the same reason: the focus post-training is hydration, recovery and shifting the body toward rebuilding rather than prolonging the stress response.
If you enjoy a coffee after training, consider making it decaf so your body can begin recovering properly. You can always bring caffeine back later in the day if needed.
Pre-workout? Caffeinate as much as you like. Get jacked, buzzed and lit up.
Post-workout, the focus should shift to recovery.
Recovery is not just about what you do during the workout.
It’s about what you do immediately afterwards that determines how much benefit you actually receive from that time in the gym.
And coffee isn’t it.
Point Number 3 — Supplements That Actually Support Recovery
Now, if you’ve read this far and you’re starting to think, “Well then, what do we actually do?” — I’m about to tell you.
I’m not going to dive too deeply into nutrition again, as we’ve already discussed how the CrossFit nutrition guidelines can be extremely beneficial for supporting recovery and performance.
What I do want to briefly touch on, however, is supplementation.
As we move toward the end of this article, you’ll notice a common theme: recovery is not only about bouncing back from exercise, but also about helping the body repair and adapt from the accumulated wear and tear of life, training and previous ailments.
This is where targeted supplementation can play a supportive role.
There are countless supplements on the market promising incredible results, but in reality, only a handful consistently support recovery, tissue repair and long-term health.
The following are some of the most useful ones to consider if your goal is to train hard, recover well and keep your body functioning the way it should.
1. Collagen and/or Whey Protein
Protein plays a critical role in recovery, supporting both muscle repair and connective tissue health.
Whey protein is particularly effective for stimulating muscle protein synthesis, helping the body repair and rebuild muscle tissue after training.
Collagen, on the other hand, plays a more specific role in supporting the structures that hold the body together. It helps support:
- tendon health
- ligament resilience
- joint integrity
For athletes training with intensity, connective tissue recovery is just as important as muscle recovery.
Think of it this way: whey protein supports the muscles, while collagen supports the framework that connects everything together.
Collagen is also associated with supporting hair, skin and nail health, but its benefits for tendons and ligaments are particularly valuable for people who train regularly.
And interestingly, collagen isn’t just one single thing; there are actually several different types of collagen in the body.
But that’s a story for another blog.
Creatine
Creatine is one of the most studied supplements in sports science. I’ve harped on about this a lot lately, so read previous posts. But for now know…
It supports:
- ATP regeneration (Basic energy)
- muscular strength
- power output
- cognitive performance (yep, brain health and function)
Creatine supports cellular energy metabolism, making it beneficial beyond purely athletic performance. I could go on all day about this, but just know. If you feel broken. You probably need creatine!
Magnesium and Vitamin C
Probably one you forget to take, mis-taking, or just don’t prioritise at all. Magnesium plays a key role in nervous system regulation, muscle relaxation and sleep quality. If you are suffering with any kind of nervousness, anxiety, muscle tension or lingering tightness or pain, you probably are magnesium deficient and should jump on this straight away.
And as for Vitamin C, we were all unbreakable when our mums fed us vitamin C tablets as kids. What happened?
Vitamin C supports immune function and adrenal hormone production. Stressed? Tired? Wired? Over caffeinated post workout? Vitamin C will fix that!
Many people are deficient in magnesium due to modern diets and soil depletion. Modern diets don’t really support vitamin C consumption as much as they should.
This inturn makes supplementation particularly useful for athletes. And those who are missing the recovery from the exercise they deserve.
Point Number 4 — The Adults Curse. Alcohol, Sugar and Processed Foods!
Now it is time for the pointy end of the stick.
If exercise is the outlet and recovery is your goal, these are the three biggest obstacles on anyone’s journey. Alcohol, Sugar and Processed foods. and you generallly dont have one without the other.
Firstly, Alcohol:
- disrupts sleep cycles
- impairs muscle protein synthesis
- increases systemic inflammation
Secondly, Refined sugar:
- destabilises blood glucose
- increases insulin volatility
- contributes to chronic inflammation
Thirdly, Ultra-processed foods:
- reduce nutrient density
- impair gut health
- contribute to metabolic dysfunction
If you are constantly sore, inflamed, sleeping poorly and struggling to recover from training, removing these factors will often have a greater impact than changing your training program.
Once upon a time, people had a cheat day, a single meal or day where they relaxed the rules a little. Now, thanks to the modern “calories are the only thing that matter” doctrine, it seems that, instead of the occasional blowout, many people are living in a constant state of poor-quality food and nutritional compromise.
And while calories certainly matter, the quality of those calories matters just as much when it comes to inflammation, recovery and long-term health.
If you are struggling to recover, constantly managing an injury, or dealing with persistent pain, it is worth seriously considering these three things as contributors to your problem.
The definition of madness is doing the same thing over and over again and expecting a different result.
And it isn’t hard to see that if your lifestyle continues to promote inflammation, poor sleep and inadequate recovery, your body will continue to respond in exactly the same way. Slow recovery, lingering injuries and frustration in the gym.
Training is rarely the problem.
More often than not, it’s everything surrounding the training that determines whether your body improves, stagnates or slowly breaks down.
And I don’t think, in fact, I know, Alcohol, sugar and processed calories are not helping!
Finally, The Truth About Stress
Stress itself is not the enemy.
Exercise stress is healthy.
The body becomes stronger because it is challenged.
But if we apply stress without managing recovery, the system eventually becomes overwhelmed.
If we continue to live with:
- poor sleep
- excessive alcohol
- nutrient-poor diets
- unmanaged psychological stress
While expecting our training to magically fix everything, we will continue to struggle.
Intensity is not the problem.
Lack of recovery is.
And if we truly want to become stronger, healthier and more capable as we age, we need to stop blaming the stimulus and start managing the recovery.
Because everyone has the capacity for greatness.
But greatness requires both effort and discipline.
Training hard builds the stimulus.
Recovery builds the result.
And that is exactly how it should be.
So stop blaming anything else if any of these 4 points are off.
Caffeinate, Train, Eat, Sleep, Repeat as the great Fat Boy Slim Wrote.
And get up. Get after it. And BECOME EXTRAORDINARY.