Welcome back to another episode of the Grow or Die podcast! In this episode, we delve deep into the fascinating world of dieting and the distinct differences between men and women. Join me as we explore the impact of hormonal variations, iron intake, and fat metabolism on our fitness journeys. Discover why women might be better at maintaining muscle while dieting, the role of growth hormone, and how dietary fats and supplements play crucial roles in achieving optimal health and performance. You'll learn about the intricacies of the menstrual cycle and how it influences fat and protein oxidation, why certain supplements like yohimbine and krill oil are particularly beneficial for women, and practical tips for balancing your diet according to your body's unique needs. Whether you're aiming for fat loss, muscle gain, or overall well-being, this episode provides valuable insights to help you tailor your nutrition plan effectively. Timestamps: [00:00] Introduction and welcome back to the Grow or Die podcast. [01:06] The role of hormones in dieting differences between men and women. [02:27] Importance of iron in women's health and common deficiencies. [03:23] Fat cell differences and their impact on fat loss for men and women. [04:42] Benefits of yohimbine and Clenbuterol in fat loss phases. [06:21] Estrogen’s effect on fat metabolism and dieting. [07:09] Understanding the menstrual cycle and its impact on metabolism. [09:13] Nutritional strategies and protein intake throughout the menstrual cycle. [10:24] Growth hormone's role in muscle maintenance and fat oxidation in women. [11:19] Essential supplements for women over 30 to prevent osteoporosis. [12:11] Dietary fat intake and its importance for hormonal health. [13:25] Omega-3 and omega-6 fatty acids' role in women's health and fertility. [15:04] Addressing painful menstruation and the benefits of omega-3 supplements. [16:06] Practical advice on protein intake and its timing during the menstrual cycle [17:19] Conclusion and a call to share the podcast and subscribe to the Substack. LINKS AND RESOURCES:  Advanced Vitality HRT:https://advancedvitalityhrt.com/growordie Visit Amino Asylum (Code: MIHALY):  https://aminoasylum.shop/ Visit NuEthix (Code: MIHALY):  https://nuethix.com/ CONNECT WITH US: "Grow or Die" Instagram: @growordiepodcast Justin Mihaly Instagram: @jmihaly_ Join The "Grow or Die" FaceBook Group: https://www.facebook.com/GrowOrDiepod?mibextid=DlZzXU