Hormonal health
Why generic fitness plans need to catch up to hormonal science

Each January, millions engage in intense workout routines and rigid fitness challenges in a bid to enhance personal fitness for the year ahead.
But women-led period and cycle tracker Clue warns that much mainstream fitness advice is based on a flawed assumption: that bodies perform the same way every day.
For people with menstrual cycles, hormonal fluctuations can shape energy, mood, sleep, motivation, perceived effort and recovery, meaning following a generic, one-size-fits-all training plan could in fact be the cause of increased burnout, injury risk and drop-off.
This January, Clue in partnership with ŌURA, the wearable health platform, are calling for a smarter approach to 2026 fitness plans: cycle-aware, data-led routines, that are built around strength, flexibility and recovery.
The January Fitness Boom
Insights from ŌURA prove January fitness culture is real compared to other winter months.
In the UK, ŌURA saw a 28.2 per cent increase in the percentage of days with a logged workout in January 2025 vs December 2025 (excluding housework, walking and “other”).
In the US, the increase was 19.5 per cent over the same period.
Dr Charis Chambers, chief medical officer at Clue, said: “Beginning the new year with a commitment to regular exercise is a common way to prioritise health, but abruptly starting intense fitness training can actually increase risks of health issues.
“This is why the ‘push through it’ fitness culture we often see in January can be particularly harmful for women and people with menstrual cycles.
“Rather than pushing through fatigue, pain or disrupted sleep, people will see greater long term benefit from adapting workouts to how their bodies feel across the cycle and using data to understand what’s normal for them.”
Data-driven Exercise
With wearable fitness tracking now mainstream, more women and people with cycles are building fitness habits using biometric feedback such as sleep, temperature trends and recovery.
This provides a broader picture of their health, allowing them to spot changes, monitor health goals, and adapt routines in ways that feel aligned with their bodies.
Dr Chris Curry, MD, PhD, clinical director of women’s health at ŌURA, said: “By combining ŌURA’s readiness, sleep, and activity data with Clue’s detailed cycle tracking, women have a more complete picture of how hormonal fluctuations impact overall health and well-being.
“This integration enables members to observe how their menstrual cycle phases may align with changes in sleep patterns, energy levels, stress resilience, and recovery capacity, informing more flexible, cycle-aware fitness routines that can be adapted to the body’s natural rhythm.”
Everyday high intensity exercise doesn’t work long term
January fitness culture often equates “more” and “harder”, leading many people to gravitate towards daily HIIT-style workouts that promise quick change.
But experts warn that this approach isn’t always sustainable, particularly for people with menstrual cycles.
Eve Lepage, senior reproductive health specialist at Clue, said: “High-intensity workouts create short-term increases in cortisol, which is normal.
“But repeatedly stacking intense sessions without adequate recovery can lead to fatigue, disrupted sleep and burnout.
What the evidence supports instead is balance, anchoring routines in strength training at least twice per week, using higher intensity in moderation, and allowing flexibility based on how you feel.”
By contrast, excessive cardio or high-intensity training without sufficient recovery can negatively impact the body’s cortisol patterns.
Clue user data shows that walking (32 per cent), rest days (24 per cent), and strength training (16 per cent) are the most commonly tracked activities, highlighting that consistent, everyday movement, rather than extreme routines, forms the foundation of how most people actually exercise.
According to Clue, this is an important reminder during January’s fitness push: movement doesn’t need to be extreme to be effective.
Cycle-awareness doesn’t mean rigid ‘cycle syncing’
While cycle-synced workouts have gained recent attention, Clue experts emphasise that there is a lack of scientific evidence to support this effectiveness as a one-size fits all approach.
Instead, a more effective approach is cycle aware and symptom-guided, using menstrual cycle tracking to understand individual patterns over time and adjusting training intensity based on how the body feels day-to-day.
“Cycle awareness isn’t about following strict rules, it’s about self-knowledge,” said Eve Lepage.
“Some people notice changes in energy, mood or perceived effort across their cycle. Some feel stronger or more energetic during the late follicular phase (on the days leading up to ovulation), while feeling more tired during the luteal phase (after ovulation and before the next period), while others don’t notice much difference at all.
Rather than asking ‘What should I do in this phase?’, a better question is: ‘How do I usually feel here?’ and adjust accordingly.”
Clue health experts encourage an approach to fitness that prioritises long-term health over short-term intensity.
Rather than aiming for perfection, Clue experts recommend building routines around four evidence-based principles, designed to support strength, recovery, and consistency:
- Strength training as the foundation – Supporting long-term muscle, metabolic and bone health, strength training is one of the most effective ways to build resilience and reduce injury risk. It also offers flexibility: intensity and load can be adjusted based on symptoms, fatigue, or low readiness days.
- Adequate recovery (non-negotiable) – Recovery is when the body adapts and improves. Without enough rest days, people are more likely to experience persistent fatigue, disrupted sleep, reduced motivation, or injury, all of which increase drop-off and burnout.
- Aerobic training with flexible intensity — not “push through it” culture – Sustainable fitness is built around adapting workouts to real-life signals. On lower-energy or symptom-heavy days, a routine might shift from HIIT to lower-impact movement like cycling, or reduce duration, all without “failing” the plan. Most important is to move regularly, on most days, even when it’s just going for a walk on some days.
- Listening to bodily signals (including cycle changes) – Persistent fatigue, pain, disrupted sleep, emotional exhaustion and even cycle changes such as irregular, missed or lighter periods can be signs the body is under excessive stress. Clue experts emphasise that the menstrual cycle is a vital sign, and significant changes can indicate it’s time to scale back and prioritise recovery.
Together, Clue’s cycle insights and ŌURA’s biometric tracking help people better understand how menstrual cycle phases may align with changes in energy, mood and recovery — supporting training routines that are sustainable year-round.
Head to www.helloclue.com for more information and to download the app and learn more about Oura Ring and Oura health insights at www.ouraring.com
Wellness
Stardust period tracker shares health data, study reveals
Stardust shared sensitive period tracking data with third-party analytics firms, according to new privacy research from Mozilla.
The findings expose a privacy divide in femtech, where users often trust apps with highly sensitive reproductive health information.
The research was carried out by Mozilla’s Privacy Not Included team, which tested several period tracking apps.
It found that Stardust, a period tracker used by millions, shared users’ reproductive health data with analytics companies, a practice the research said contrasted with its privacy-first marketing.
Analytics companies collect and examine information about how people use digital products, often to help businesses understand user behaviour or improve marketing.
The findings raise questions about whether privacy promises made by health apps match what happens to users’ data.
According to research reported by TechCrunch, one other period tracking app tested by Mozilla received what researchers called a “squeaky clean” rating, suggesting similar services can operate without sharing sensitive health data in the same way.
Period tracking apps have come under greater scrutiny in the US since the 2022 overturning of Roe v Wade, which removed federal constitutional protection for abortion.
Some users and privacy advocates have warned that menstrual and reproductive health data could potentially be sought in legal cases.
The research also points to a broader regulatory problem for consumer health apps.
In the US, many health apps are not covered by HIPAA, the health privacy law that applies to medical providers and some healthcare organisations.
That means some consumer apps may be able to collect, share or monetise sensitive health data under rules that differ from traditional healthcare privacy protections.
The femtech market, estimated in the report at US$50bn, has grown quickly, but privacy regulation has not always kept pace with app development.
Stardust had not publicly responded to Mozilla’s findings at the time of the original report, and its privacy policy remained live on its website.
The issue is particularly sensitive for period tracking because the data can reveal patterns around fertility, pregnancy, contraception and reproductive health.
Mozilla’s wider Privacy Not Included initiative has examined consumer technology products for privacy and security concerns since launching in 2017, including connected devices, children’s toys and health apps.
The findings come as US lawmakers continue to debate stronger federal privacy rules for sensitive health information collected by consumer apps.
The American Data Privacy and Protection Act, which has been stalled in Congress since 2023, includes provisions addressing sensitive health information collected by consumer apps.
Experts have also warned that anonymised health data can sometimes be re-identified when combined with other information, such as location data.
Re-identification means linking supposedly anonymous data back to a specific person.
A 2019 study found that menstrual cycle data combined with location information could identify individual users with high accuracy.
State-level privacy laws in places such as California, Virginia and Colorado have also given consumers new rights around personal data, although enforcement can vary.
Privacy advocates say the research underlines the need for clearer data practices, stronger safeguards and greater transparency in femtech.
For users, the findings are a reminder that health apps do not automatically protect health information in the same way as healthcare providers.
The report suggests period tracker companies that put privacy first may be better placed to build trust in a market where long-term use depends on confidence.
Mozilla’s investigation suggests privacy promises in femtech do not always match practice, and that period trackers can function without sharing sensitive user data in the same way.
Hormonal health
Navigating the summer heat with a new sense of control

By Nolynn Palmer, science and partnership lead, EmaEQ and Heather Ritchie, COO, Embr Labs
Summer is reminiscent of many things: the smell of sunscreen, longer evenings, dedicated family time, vacations finally on the calendar, maybe even a wardrobe refresh.
There’s a particular kind of joy that settles in this time of year, a collective breath of excitement.
But for people living with Postural Orthostatic Tachycardia Syndrome (POTS), summer’s signature feature, heat, can turn that joy and excitement into something much harder to navigate.
POTS is a form of dysautonomia that disrupts the body’s ability to regulate blood flow when moving from lying down to standing.
Temperature dysregulation and heat intolerance are core symptoms in POTS.
Heat makes symptoms worse: blood vessels dilate, blood pressure drops, and symptoms like dizziness, fatigue, and heart palpitations intensify. What feels like a beautiful day to most can feel like an obstacle course to someone with POTS.
POTS affects an estimated 0.2 per cent to 1 per cent of the North American population, according to a 2020 NIH study; a figure that’s almost certainly undercounted, and one many researchers believe has grown significantly in the wake of COVID-19.
Roughly 75 per cent to 85 per cent of POTS diagnoses are female, and the average time from symptom onset to formal diagnosis is four to six years.
These individuals spend years researching their symptoms, becoming fluent in their own condition long before receiving a diagnosis.
Since launching its first-generation Embr Wave device, Embr has consistently heard from those with POTS looking for a solution for temperature intolerance and the symptoms that result.
Embr Wave’s temperature delivery system, providing immediate wearable cooling relief, maps directly to one of POTS’s most consistent symptoms, heat intolerance.
Embr’s implementation of Tempura, Embr’s app-based AI Assistant, has provided Embr with even more clarity on the impact Embr Wave can have in this statistically small population.
In the last 90 days, nearly 3 per cent of conversations with Tempura have touched on POTS. Relative to population prevalence, that’s a significant overrepresentation, confirming that individuals with POTS are actively seeking tools that are designed for their symptoms.
Embr Wave provides a model for how designing products for one use case, menopausal women managing hot flashes, can be found to have tremendous benefits for other populations.
The influx of advocacy by those with POTS led to a research study published this year that measured the improvement in Quality of Life factors when supported by thermoregulation wearables.
The product design by its nature, and how customers are using and talking about it, has had a snowball effect in the POTS community, amplifying awareness of a safe, always-available solution for this unmet need.
For someone with POTS, temperature isn’t a minor variable but a sizable trigger. Giving someone a way to manage temperature response hands them back a measure of control they didn’t have before.
Those in the Embr community living with POTS describe using their Wave devices both proactively and in-the-moment: some turn on their Wave’s cool-down signals before leaving the house or entering a crowded event, knowing what’s ahead.
Others use it reactively, when they feel their body beginning to respond poorly, and bring themselves back in balance.
Either way, Embr Wave provides its users with a sense of control around something they cannot control, their environment, allowing one to focus on and enjoy the moment.
No one should have to skip the places or events they love because their body can’t handle the heat. The goal is to help people stay in their lives fully, with less friction and more confidence in what their bodies can handle.
Nolynn Palmer holds a Masters of Global Public Health & Policy with a focus in Sexual & Reproductive Health & Rights. As the Science & Partnership Lead at EmaEQ, she leverages her knowledge of health policy and clinical science to advance AI safety and accuracy across the healthcare industry.
Heather Ritchie has a decades-long background in product management, launching enterprise and consumer solutions that improve health and wellness management. At Embr Labs, she serves as COO and leads the user design and market launch of Embr Wave (2nd Gen).
Hormonal health
Statins may worsen menopause symptoms, study suggess

Statins have been linked to more severe menopause symptoms and a higher risk of muscle loss in postmenopausal women, a study suggests.
The medicines are among the most widely prescribed in the world, with strong evidence supporting their use to lower cholesterol and reduce cardiovascular risk.
However, some recognised side effects may resemble symptoms associated with menopause, raising questions about how the two could interact.
The US Food and Drug Administration has flagged potential adverse effects linked to statin treatment, some of which overlap with menopausal complaints.
Researchers examined data from 1,184 postmenopausal women across nine Latin American countries, assessing menopausal symptoms, sarcopenia risk and cognitive function.
They compared women taking statins with non-users after accounting for factors including age and body weight.
As the study was cross-sectional, meaning it examined information collected at one point in time, it could identify associations but could not prove that statins caused the outcomes.
Women taking statins were 56 per cent more likely to have severe menopausal symptoms than those who were not using the medicines.
The difference remained after researchers accounted for other variables.
Statin users were also 65 per cent more likely to be at risk of sarcopenia.
Sarcopenia is the gradual loss of muscle mass and physical function, which tends to accelerate after menopause.
Declining oestrogen levels already make muscle loss a concern at this stage of life. It is linked to a higher risk of falls, fractures and reduced quality of life.
Musculoskeletal symptoms were reported by 53.1 per cent of statin users, compared with 33.9 per cent of non-users.
Researchers said this was separate from the finding on sarcopenia risk and may point to a wider pattern of physical discomfort among women taking the medicines.
Women taking statins also recorded slightly lower scores in tests of delayed memory recall and visuospatial function.
Visuospatial function is the ability to understand the position of objects and their relationship to one another.
The study found no overall association between statin use and mild cognitive impairment, so the differences in individual tests are early signals rather than firm conclusions.
Researchers said effects associated with statins may overlap with menopausal symptoms and add to the overall symptom burden during midlife.
This means symptoms attributed to menopause and possible statin side effects may look similar and, in some cases, could compound one another.
Further research is needed to separate the possible effects of the medicines from symptoms linked to menopause.
The findings are not a reason for women to stop taking statins.
Their cardiovascular benefits are well established, and stopping treatment without medical guidance can carry serious risks.
The study provides more information about what statin treatment may mean specifically for postmenopausal women, who have historically been under-represented in cardiovascular research.
Women who notice more severe menopausal symptoms or changes in muscle strength or physical function while taking statins should discuss them with a doctor.
A healthcare professional may consider whether the symptoms could be related to the medication and whether screening for muscle loss is appropriate.
They may also review whether the current statin remains the most suitable option, as different statins can have different side-effect profiles.
Resistance training and consuming enough protein are well-supported ways to help preserve muscle mass during midlife.
Statins can be life-saving, but the findings suggest their possible side effects should receive greater attention in postmenopausal women.
The study adds to evidence supporting more individualised care for women during midlife.
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