The Women’s Book Vol 1

(7 customer reviews)


While women have traditionally been treated as “little men” in terms of their diet and training, they possess a unique physiology that makes such an approach ineffective at best, and damaging at worst.  At over 400 pages, The Women’s Book Vol 1 not only examines a woman’s unique physiological differences in detail but provides comprehensive information on how to work with it to optimize her nutrition, fat loss and muscle gain efforts.  The book price includes a $5 “pink tax” which will be donated to The Women’s Sports Foundation, a 501c3 charity founded by Billie Jean King dedicated to creating leaders by ensuring all girls access to sports.

SKU: V4081805487 Category:


Download The Preface to The Women’s Book Vol 1

About The Women’s Book Vol 1: A Guide to Nutrition, Fat Loss and Muscle Gain

Since the beginning of medical history, women’s unique physiology and needs have gone almost ignored as women were treated as “little men”. It’s only recently that research has begun to examine the differences. The first in the realm of sports nutrition wasn’t done until the 1970’s and even today women are studied perhaps 20% as frequently as men. Even under these circumstances, in almost any physiological system that has been examined, a difference is usually found.

A woman’s nutritional requirements, how her body utilizes nutrients after a meal or during exercise, how and where she stores fat, her response to stress, how her body adapts to dieting and weight loss and even how she metabolizes caffeine all differ from a man’s. Sometimes it is a subtle differences but, in many cases, the difference can be extreme. So why are they still so often ignored?

In the realm of dieting, fat loss and muscle gain, approaches developed by male coaches for male athletes are often either ineffective or, in some cases, outright damaging. Certainly there are commonalities that always apply but a woman’s unique physiology must be taken into account for optimal results. Women also face issues such as menstrual cycle and hormonal dysfunction or bone loss that men simply never face. There is also the vast amount of misinformation about how women should eat or exercise. Nutritionally deficient diets are often coupled with ineffective exercise programs and endless numbers of women don’t get the results that they should or could with a better approach.

Arguably the primary consideration for women is the menstrual cycle, the roughly 28 day cycle where her hormones vary drastically from week to week, altering her physiology along with it. To that there is the frequent presence of what I call hormonal modifiers, situations that alter a woman’s physiology in some way. Examples include hormonal birth control, Poly-Cystic Ovary Syndrome, sub-clinical hyperandrogenism (elevated testosterone levels) and menstrual cycle dysfunction including amenorrhea. The age-related hormonal changes that occur during peri-menopause and menopause add a further layer of complexity.

The Women’s Book Vol 1: A Guide to Nutrition, Fat Loss and Muscle Gain sets out to address the above issues and more. In it, I look at the specifics of a woman’s physiology, not only how it differs significantly from a man’s, but how it’s unique characteristics affect how an optimal nutrition, fat loss diet or muscle gain approach should be set up. At over 400 pages virtually no topic goes undiscussed and the book represents a complete resource for women’s unique needs.

While much of the information is related to exercise or training, this is not just a book for the lean female athlete or dieter. I have striven to make it not only as comprehensive as possible by discussing not only the hormonal modifiers listed above but attempting to include a variety of distinct training goals such as general health and fitness (including bone health), the serious trainee, and physique competition along with strength/power, endurance and other performance sports.

Hence the title: The Women’s Book.

Disclaimer: The book does not discuss nutritional needs for pregnancy or breast feeding, Eating Disorder recovery or medical conditions as these should be addressed with a medical professional.

Table of Contents

Chapter 1: Introduction to Women’s Physiology
Chapter 2: The Normal Menstrual Cycle
Chapter 3: Hormonal Modifiers
Chapter 4: Types of Exercise and Goals
Chapter 5: What is Body Composition?
Chapter 6: Measuring and Tracking Body Composition
Chapter 7: Altering Body Composition
Chapter 8: Energy Balance
Chapter 9: Metabolic Adaptation
Chapter 10: Women, Fat Gain and Fat Loss: Part 1
Chapter 11: Women, Fat Gain and Fat Loss: Part 2
Chapter 12: Menstrual Cycle Dysfunction
Chapter 13: Stress
Chapter 14: Fixing the Problems
Chapter 15: Introduction to Dieting
Chapter 16: Determining Maintenance Calories
Chapter 17: Adjusting Daily Calories
Chapter 18: Goal Setting
Chapter 19: Calculating Nutrient Requirements
Chapter 20: Nutrient Sources, Electrolytes, Fluids and Diet Products
Chapter 21: Flexible Eating Strategies
Chapter 22: Around Workout Nutrition
Chapter 23: Meal Frequency and Patterning
Chapter 24: Supplements
Chapter 25: Estimating Dieting Times
Chapter 26: Identifying and Breaking Plateaus
Chapter 27: Adjusting for Metabolic Adaptation
Chapter 28: Training Guidelines
Chapter 29: Sample Training Programs
Chapter 30: Hormonal Category Templates
Chapter 31: The Category 2/3 Dieter
Chapter 32: The Category 1 Dieter and Amennorrhea
Chapter 33: Ending the Category 1 Diet
Chapter 34: Studies of Dieting in Elite Athletes
Appendix 1: The Stubborn Fat Protocols

Book Format Information

The Women’s Book Vol 1 can be ordered in a number of formats.

The PDF version contains a single PDF file which can be opened in any PDF reader but will not change size with your screen.

The Kindle version contains a Kindle version of the book which requires a Kindle reader and will scale to the size of your screen.

The physical softcover book can be ordered by itself or with either the PDF or Kindle version of the book bundled with it.

Five dollars of every purchase will be donated to The Women’s Sports Foundation, a 501c3 charity founded by Billie Jean King dedicated to creating leaders by ensuring all girls access to sports.

Additional information

Weight N/A

Softcover, Softcover + PDF, Softcover + Kindle, PDF, Kindle

7 reviews for The Women’s Book Vol 1

  1. Anastasia Antipova (verified owner)

    This book is truly one of a kind. The amount of information is almost too hard to digest, but take your time reading and understanding it – it will be totally worth it! I’ve already conquered one of my biggest issues – monthly pre-menstrual bloat and water retention. I am a lean athletic female but for about a week out of any given month I wasn’t able to look at myself in the mirror – I looked 5 months pregnant, not less! Scale weight would sky rocket up as well. Not anymore! With a few tweaks to my macros from this book I literally have ZERO bloat now, I don’t even know how it’s possible, but I’ll sure take it!
    Now I just need to accumulate some patience till vol. 2 comes out 🙂

  2. Nicole

    There is nothing like this on the market, Lyle’s attention to detail regarding women’s physiology and the amount of time spent on the menstrual cycle, and birth control methods makes this book a must read for any woman looking to make more informed decisions for themselves.
    If you’re a male coach I suggest you pick this book up in order to benefit your female clientele.

    Lyle’s suggestions regarding macros during different fazes of the menstrual cycle has helped me immensely . I would normally retain between 6-8lbs of extra water during the end of my cycle causing incredible discomfort and losing the ability to even train in the gym. I’ve also started programing my training around ovulation, and have notice a significant difference in my ability to hit PR’s or perform my best in the gym depending on where I’m at in my cycle.

    This book also breaks down hormonal B.C and hormonal replacement therapy for menopausal women, in great detail allowing women to make a real informed decision in regards to this topic , which family doctors fail to do; they just hand you a prescription and send you one your way…

  3. Katy Cousins (verified owner)

    I have been recommending this book to all my female friends and boring the tail off people at social events with all the amazing things I’ve learned from it. As a small, ‘category 1’ ‘serious trainee’, I am so relieved to have so many of the things I intuitively knew or had learned over time, backed up by the evidence and analysis here. Things like, no I can’t just go keto and not count calories and still lose weight the way a large, overweight man might be able to. And like, it’s ok to be hungry on a diet, that’s one of the ways you know it’s working!

    Honestly, Lyle, I can’t thank you enough for taking the time and incredible effort to write this book. It’s been genuinely life changing. Every woman should read it.

  4. Danielle (verified owner)

    There is nothing on the market, in a bookstore, or online that considers and combines diet, nutrition, hormone levels, performance, health, even psychological/mental stressors of dieting. Not only does Lyle present all the information, he guides you on how to make it work for you. I played soccer in college, became a serious runner in my late 20’s and now am getting into body building. I am also simply a female who cares about her health and appearance. Yes, I want to “look good” but I don’t want to do it at the sacrifice of my menstural cycle, my hormones, my daily life, and my gym performance. Yes, I want to perform well in the gym/at sports, but I don’t want to gain excessive weight or restrict what I eat to compulsion. Yes, I care about my bone density and keeping my hormones in check as much as I care about losing fat. There in an abundance of information on the internet these days on how to achieve optimal performance, lose the most weight, etc and most of it conflicts with each other. There’s also too many “coaches” who don’t really don’t understand what they are promoting and how individuals (and females) are all different. This book is great and I highly recommend it to any female trying to improve performance and lose fat. I’ve caught several errors and editing mistakes in the book, but don’t let that detract from excellent information presented. This is a must read.

  5. Maggie (verified owner)

    So much great information in this book. After reading, I modified my training schedule and tweaked my nutrition based on Lyle’s recommendations. I’ve made significant progress over the last 14 weeks and am incredibly pleased with my most recent DEXA #s. Looking forward to Volume 2.

  6. amy (verified owner)

    Hands down, this is THE BEST book out there covering female hormones, macros, diet strategies, WOE, training recommendations….just too much to name. Being 49 (two children ages 9 and 6 born awesomely healthy) and having my OBGYN start discussing hormones, age, body changes, loss of muscle, loss of sex drive really propelled me to research and learn as much as possible before considering HRT and alike. Finally, Lyle’s book put it all together and made it too simple for me to understand the female body, what I am going through, my choices, how to finally get my body to propel forward (I’m lean, always trained, but fell into a brief ED after PTSD, and set my body composition back) to once again reach my goals. I originally bought the PDF/kindle, but this book is too good not to own the hardcopy. So I just ordered that as well! Serious, do yourself a favor and buy this book, or ask your significant other buy it for you!! Thank you Lyle for all of your awesome books, time and dedication to the fitness industry and science! And I cannot wait until Vol 2 is released.

  7. Marni (verified owner)

    I am not sure how I feel about this book. It is a book that you have to read slowly to understand all the information. I ordered the pdf, and for 50.00 there are a lot of grammatical errors…I don’t think it was proofread.

    • lylemcd

      I proofread the manuscript multiple times but it is a very long book and many still slipped through.

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