How Your Hormones Really Affect Energy, Mood, Training & Performance | Dr Hazel Wallace

Dr Hazel Wallace joins Georgie to explore why female physiology still isn’t properly accounted for in health, nutrition and performance.

Hazel is a former NHS doctor, nutritionist, personal trainer, bestselling author and founder of The Food Medic. She explains how women have historically been treated as “small men” in medical research, and why that can have serious consequences, from misdiagnosis and adverse drug reactions to gaps in our understanding of hormones, nutrition and performance.

They discuss how the menstrual cycle can influence energy, motivation, sleep and recovery, why Hazel prefers women to be “cycle aware” rather than rigidly training around different phases, and the nutritional issues that disproportionately affect women, including iron deficiency.

The conversation also covers perimenopause, HRT, fertility, IVF and egg freezing, including why the months before conception or egg collection can be important from a nutritional perspective.

Plus, she shares the exercise she believes matters most for longevity, the supplement she recommends for many people in the UK, and the one principle she believes every woman should remember:

Just because something is common doesn’t make it normal.

FAQs

Who is Dr Hazel Wallace?

Dr Hazel Wallace is a former NHS medical doctor, nutritionist, personal trainer, bestselling author and founder of The Food Medic, an educational platform focused on evidence-based health and nutrition.

How does the menstrual cycle affect performance?

Hazel explains that changing hormone levels can influence factors including energy, motivation, mood, sleep and recovery. However, she says the research does not currently support rigid week-by-week training prescriptions for every woman.

Should women train according to their menstrual cycle?

Hazel recommends being cycle aware rather than strictly “cycle syncing”. Tracking your own symptoms and recognising when you personally feel strongest or most fatigued can help inform training decisions.

Why is iron deficiency particularly relevant for women?

Women lose iron through menstruation and can have increased requirements during stages such as pregnancy and breastfeeding. Hazel says iron deficiency is an important issue in female health and performance.

Can nutrition affect IVF and egg freezing?

Hazel discusses evidence suggesting nutrition can influence fertility-related outcomes and highlights the importance of the period leading up to conception, IVF or egg collection.

What does Hazel say about perimenopause?

Perimenopause can last months or years and may involve changes in periods, sleep, mood, concentration, hair, skin and temperature regulation. Hazel recommends tracking symptoms and speaking to a healthcare professional if they become troublesome.

Does Hazel recommend HRT?

Hazel explains that HRT can be safe and effective for many women but is still a medication and isn’t appropriate for everybody. Decisions should be made with a doctor based on individual symptoms, risks and medical history.

Does Hazel recommend continuous glucose monitors?

Not routinely for healthy people. She says unnecessary glucose monitoring can sometimes create anxiety or food obsession.

What is the best exercise for longevity?

Hazel highlights resistance training, while also stressing that the best form of exercise is ultimately one you can consistently maintain.

The Performance People podcast is produced in partnership with J.P. Morgan Private Bank.

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The views and opinions expressed on Performance People are those of the guests and hosts, and do not necessarily represent the views of ainslie + ainslie, J.P. Morgan Private Bank, or any affiliated organisations.

This podcast is produced by Gameface Limited and is intended for general information and entertainment purposes only.

© Gameface Limited 2026. All rights reserved.

Connect with Performance People

Hit subscribe today for the latest.

🎧 Spotify/Apple Music

http://www.performancepeoplepodcast.com/

https://www.instagram.com/performance.people/

________________________________

The views and opinions expressed on Performance People are those of the guests and hosts, and do not necessarily represent the views of ainslie + ainslie, J.P. Morgan Private Bank, or any affiliated organisations.

This podcast is produced by Gameface Limited and is intended for general information and entertainment purposes only.

© Gameface Limited 2026. All rights reserved.

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