Written for women
Built Different
Your hormones, your shape.
Two women start the same program on the same day. Twelve weeks later, one has leaner legs, rounder glutes and a steady appetite. The other has lost weight mostly from her face and chest, still carries the same fat on her hips and thighs, and fights cravings every evening. Effort doesn’t explain the gap. Hormones do, along with a plan that was never built around them.
Why this guide exists
Most fitness advice was never designed for you.
In a review of more than 5,000 studies from leading sports science journals, only about 6% were done exclusively on women. Training rules, diet rules and “fat-burning” advice were often worked out on male bodies and handed to women unchanged.
Your body differs in ways that decide your shape. Estrogen improves insulin sensitivity and helps muscle burn fat. Your cycle shifts insulin sensitivity, hunger and energy expenditure every month. Lower-body fat is stored in tissue built to hold on to its reserves. And your muscles resist fatigue better than a man’s, so the best training for your glutes is not a copy of his program.
Three goals, one book: lose stubborn fat, build your glutes and legs, and stop fighting your hunger. They belong together because they run on the same hormones.
What’s inside, chapter by chapter
Six chapters, from the science to a plan you can follow.
Chapter 1
The Female Hormonal Map
- How estradiol helps your muscles take up more glucose than a man’s under insulin
- Why insulin sensitivity dips after ovulation, just as appetite rises
- How female muscle grows as well as male muscle, with a fraction of the testosterone
Chapter 2
Stubborn Fat: Hips, Thighs and Lower Belly
- The alpha-2 receptors that hold on to hip and thigh fat
- What a 12-week, one-leg training study showed about spot reduction
- Why lower-body fat is built to store, and what changes its behavior
Chapter 3
Building Glutes and Legs
- What a 10-week study found when it compared full and half squats
- The weekly volume where muscle growth clearly picks up
- How a 500 kcal deficit can cancel the muscle you train for
Chapter 4
Hunger and Cravings
- The appetite feedback loop: about 100 kcal more hunger for every kilo lost
- What a meta-analysis of 330 women showed about the luteal phase
- What five nights of 4 hours’ sleep did to daily calorie intake
Chapter 5
The Hidden Levers
- Energy availability: the threshold below which your cycle starts to shut down
- What an iron trial found in tired women with low ferritin but no anemia
- What heavy lifting did to bone density after menopause in the LIFTMOR trial
Chapter 6
The Protocols
- Calories and macros set from your own data, over a full cycle
- A training week organized around the follicular and luteal phases
- A day on the plate, and an 8-week plan
Look inside
Real pages from the guide
Select a page to read it at full size.
The introduction and the opening of Chapter 1, free, no email needed.
Is this guide for you?
It is, if
- You train, or want to start, and you want results without drugs.
- You want to lose fat from your hips, thighs and lower belly, build your glutes, or stop fighting your hunger.
- You want to understand your own body, cycle included, instead of following a plan made for someone else.
It isn’t, if
- You want a crash diet. The guide is built on moderate deficits, plenty of protein and enough food to keep your cycle running.
- You are pregnant or breastfeeding, or have diabetes, PCOS, a thyroid condition or a history of eating disorders, and haven’t talked to your doctor first.
- You are a man looking for your own plan: Muscle, Not Fat is written for every lifter.
What you get
One PDF, built like a research summary and written to be used.
| Format | PDF, readable on phone, tablet and computer |
|---|---|
| Length | 41 pages, 6 chapters |
| Evidence | 84 references, each linked to the paper, its official abstract or the official source |
| Figures | 6 figures and data tables built from the studies |
| Plans | A training week built around your cycle, a day on the plate, a cycle-adjusted calorie table, an 8-week plan and a troubleshooting table |
| Glossary | 60 key terms, each with a simple image to remember it |
| Delivery | Download link right after payment, on screen and by email |
| Guarantee | 14 days: a full refund if it isn’t what you expected |
About Endo & Iron
Who wrote this guide
These guides grew out of the research reading behind a master’s degree in endocrinology and metabolism, in France. Every claim is checked against published, peer-reviewed studies, and every study is listed with a link to the original paper or its official abstract.
Questions
I’m on the pill, or my cycle isn’t regular. Is it still for me?
Yes. A full section covers hormonal contraception, and the plans tell you what to use instead of cycle days when you don’t have a natural cycle.
I’m over 40. Does it apply to me?
Yes. A section covers perimenopause and menopause: what changes in your body, and why heavy lifting and protein matter more than ever.
Do I need a gym?
The glute program is built for a gym (squats, hip thrusts, Romanian deadlifts and a few machines), with simpler options such as goblet squats and glute bridges for some exercises.
Should I also read Muscle, Not Fat?
You don’t need to: Built Different is complete on its own. Muscle, Not Fat goes deeper into insulin and muscle if you want the full picture.
Is this medical advice?
No. The guide is educational. If you are pregnant or breastfeeding, have a medical condition or take medication, talk to your doctor before changing your diet or training.
Can I get a refund?
Yes. If the guide isn’t what you expected, email contact@endoandiron.com within 14 days of your purchase for a full refund. See the refund policy.
For every lifter
Muscle, Not Fat
How insulin sensitivity decides whether your surplus becomes muscle or fat, with hour-by-hour plans.
Work with your hormones, not against them.
41 pages, 84 references and a plan built around your cycle.