The Female Hormone Odyssey - Performance Without Burnout With Dr Nick Keay.
What if your fatigue, brain fog, and struggles with weight gain isn’t just in your head, but a missing message from your hormones?
And more importantly, what if your daughter is on the same path… before it even begins?
In this episode of The High Performance Gym, I’m joined by Dr. Nicky Keay—endocrinologist, medical doctor, and global expert on female health and performance—to unpack The Female Hormone Odyssey: from puberty to perimenopause and everything in between.
We uncover the hormonal red flags no one talks about in girls and women—from under-fuelling and missed periods to brain fog, burnout, and unexplained weight gain.
Because while you might be fighting to feel like yourself again… your daughter could already be fighting too. What You’ll Learn:
- Why teenagers experience painful periods and how to manage them.
- Why the contraceptive pill can be detrimental for teenage girls sport performance and longterm health.
- How RED-S, burnout, brain fog, and broken cycles are all connected
- What parents and coaches need to know about fuelling young female athletes
- How to spot the invisible signs of under-recovery—before they wreck performance
- Real-world solutions for perimenopause, stress, and energy crashes
- Why strength training, fuelling, and even HRT could be the key to feeling like yourself again
⏱️ TIMESTAMPS
00:00 – Welcome & What This Episode Is About
01:14 – Dr. Nicky’s Journey: Medicine, Dance, & Hormone Health
04:43 – The Hormonal Lens: What Most People (and Doctors) Miss
12:40 – Mapping the Female Hormone Odyssey
16:40 – Estrogen & Progesterone: Why They’re a Power Duo
27:29 – The Athlete’s Dilemma: Pushing Through the Pain
27:54 – RED-S Explained: The Hidden Drain on Energy & Performance
38:34 – What Young Athletes Actually Need to Eat & Drink
40:03 – How to Balance Meals With Training (Without Going Broke)
40:24 – Budget-Friendly Fuelling: Ideas for Real Families
42:39 – Hormones, Burnout, and the Cost of Ignoring Stress
44:00 – Managing Recovery for Busy Adults Who “Can’t Stop”
49:36 – Navigating Perimenopause: Training, Eating, and Surviving
57:17 – Why Strength Training is Your Superpower at Menopause
01:03:34 – The Truth About HRT: What You Should Be Asking
01:10:45 – Final Thoughts + Where to Learn More From Dr. Keay.
🧬 About Dr. Nicky Keay
Dr. Keay is a medical doctor and clinical lecturer at University College London (UCL) specialising in exercise endocrinology and performance health. She’s the author of two books, Hormones, Health & Human Potential and Myths of Menopause, and she's a sought-after speaker for women’s health, sports science, and education.
Connect with Dr Nicky:
Website: nickykeayfitness.com
⚡️ This episode is perfect for…
- Women over 35 who feel “off” but can’t explain why
- Parents of active girls navigating puberty, fuelling, and mood changes
- Female athletes who’ve lost their period, energy, or spark
- Coaches who want to truly support female performance
- Anyone curious about how hormones shape energy, resilience, and brain power.
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🧠 Want to Go Deeper?
If this episode resonated with you, take the next step:
Warrior Women Quiz – Discover how strong your habits are across the 7 pillars of unstoppable female energy:
Female Athlete Scorecard – For coaches and parents: assess if your daughter or athlete is thriving—or just surviving:
Because when you understand hormones, you stop fighting your body—and start performing like the warrior you are. 💪
