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Miesha Tate

@MieshaTate • 731,876 subscribers

Former UFC Champion | Mom of 2 Helping women train with their biology Cycle syncing | Hormone health | Performance Host of Built for Growth Podcast

Shorts

Soft doesn't mean weak. Strong doesn't mean hard all the time. I get to be both. So do you. #womenshealth #womeninfitness #mieshatate

Soft doesn't mean weak. Strong doesn't mean hard all the time. I get to be both. So do you. #womenshealth #womeninfitness #mieshatate

23,617 Aufrufe

1. Fluctuation is normal. Energy shifts, strength shifts, recovery slows down sometimes. That’s your body responding, not slipping. 2. Women don’t run on a 24 hour cycle. We run on a 28 day one, and your training should reflect that. 3. Rest is part of the plan. More isn’t always better. Recovery is where the work actually shows up. 4. Your nutrition needs shift throughout the month. What your body needs in your follicular phase and your luteal phase are two different things. 5. Your energy levels are information. Every time I overrode what my body was telling me, I paid for it. You don’t know what you don’t know. I spent a long time fighting my own biology when I didn’t have to. Comment EVOLVE and I’ll send you my full framework on training with your biology instead of against it. #womenshealth #womeninfitness #mieshatate

1. Fluctuation is normal. Energy shifts, strength shifts, recovery slows down sometimes. That’s your body responding, not slipping. 2. Women don’t run on a 24 hour cycle. We run on a 28 day one, and your training should reflect that. 3. Rest is part of the plan. More isn’t always better. Recovery is where the work actually shows up. 4. Your nutrition needs shift throughout the month. What your body needs in your follicular phase and your luteal phase are two different things. 5. Your energy levels are information. Every time I overrode what my body was telling me, I paid for it. You don’t know what you don’t know. I spent a long time fighting my own biology when I didn’t have to. Comment EVOLVE and I’ll send you my full framework on training with your biology instead of against it. #womenshealth #womeninfitness #mieshatate

14,407 Aufrufe

Your supplement cabinet doesn't need to be complicated. Here are a few things I actually use, day in and day out. Consistency beats perfection, in training and in the small stuff too. #womenshealth #womeninfitness #mieshatate

Your supplement cabinet doesn't need to be complicated. Here are a few things I actually use, day in and day out. Consistency beats perfection, in training and in the small stuff too. #womenshealth #womeninfitness #mieshatate

21,910 Aufrufe

In your luteal phase, estrogen drops, and that shift affects serotonin too. That's why stress feels bigger, your mood feels harder to manage, and things that wouldn't normally get to you suddenly do. That's a real, predictable shift your body goes through every single month. It's not weakness. It's not you being dramatic. It's biology. And here's what I want women to understand: you can still show up in your luteal phase. You just have to show up differently. Adjust the plan, protect your energy, give yourself more grace. That's not falling off. That's strategy. #womenshealth #womeninfitness #mieshatate

In your luteal phase, estrogen drops, and that shift affects serotonin too. That's why stress feels bigger, your mood feels harder to manage, and things that wouldn't normally get to you suddenly do. That's a real, predictable shift your body goes through every single month. It's not weakness. It's not you being dramatic. It's biology. And here's what I want women to understand: you can still show up in your luteal phase. You just have to show up differently. Adjust the plan, protect your energy, give yourself more grace. That's not falling off. That's strategy. #womenshealth #womeninfitness #mieshatate

14,449 Aufrufe

I spent years thinking discipline meant doing the exact same thing every single day, same intensity, same expectations, no room for adjustment. Your body is giving you information. Learning to use it is the strategy. I help women train with their biology instead of against it. Every other week I send my thoughts on cycle syncing, hormone health, and performance straight to your inbox. Comment NEWSLETTER below and I'll send you the link. #womenshealth #womeninfitness #mieshatate #cyclesyncing

I spent years thinking discipline meant doing the exact same thing every single day, same intensity, same expectations, no room for adjustment. Your body is giving you information. Learning to use it is the strategy. I help women train with their biology instead of against it. Every other week I send my thoughts on cycle syncing, hormone health, and performance straight to your inbox. Comment NEWSLETTER below and I'll send you the link. #womenshealth #womeninfitness #mieshatate #cyclesyncing

14,184 Aufrufe

I keep thinking about something Cameron Diaz said, that aging is a privilege. Not everyone gets the chance to grow older. 39 gave me so much. My family, my health, a baby on the way, and another year to show up for the people in my life. 40 isn't something I'm bracing for. It's something I get to do. And I don't take that lightly. Grateful doesn't begin to cover it. #womenshealth #womeninfitness #mieshatate

I keep thinking about something Cameron Diaz said, that aging is a privilege. Not everyone gets the chance to grow older. 39 gave me so much. My family, my health, a baby on the way, and another year to show up for the people in my life. 40 isn't something I'm bracing for. It's something I get to do. And I don't take that lightly. Grateful doesn't begin to cover it. #womenshealth #womeninfitness #mieshatate

29,143 Aufrufe

Most women are eating enough and still under-fueled. The two aren't mutually exclusive. When your body isn't getting enough of the right nutrients, it keeps sending hunger signals looking for them. You can eat plenty and still feel hungry if the nutrition quality isn't there. That's not a willpower problem. That's your body doing exactly what it's designed to do. Your cycle makes this more complicated because your body's needs shift throughout the month. In your follicular phase, when estrogen is higher, your body handles structure well. This is your window for more intentional eating, tighter nutrition, more discipline around what you're putting in. In your luteal phase, when progesterone rises, cravings go up and your body starts storing more. Forcing the same strict approach in this phase works against your hormones, not with them. Eat with your cycle, not against it. #womenshealth #womeninfitness #mieshatate #cyclesyncing

Most women are eating enough and still under-fueled. The two aren't mutually exclusive. When your body isn't getting enough of the right nutrients, it keeps sending hunger signals looking for them. You can eat plenty and still feel hungry if the nutrition quality isn't there. That's not a willpower problem. That's your body doing exactly what it's designed to do. Your cycle makes this more complicated because your body's needs shift throughout the month. In your follicular phase, when estrogen is higher, your body handles structure well. This is your window for more intentional eating, tighter nutrition, more discipline around what you're putting in. In your luteal phase, when progesterone rises, cravings go up and your body starts storing more. Forcing the same strict approach in this phase works against your hormones, not with them. Eat with your cycle, not against it. #womenshealth #womeninfitness #mieshatate #cyclesyncing

11,964 Aufrufe

Not every workout needs to be hard to count. Some days your body needs less intensity and more consistency. 💛 #womenshealth #womeninfitness #ufc

Not every workout needs to be hard to count. Some days your body needs less intensity and more consistency. 💛 #womenshealth #womeninfitness #ufc

21,666 Aufrufe

Growth doesn't require you to leave your past behind. It asks you to build on it. #StrongWomen #PersonalGrowth #WomensHealth

Growth doesn't require you to leave your past behind. It asks you to build on it. #StrongWomen #PersonalGrowth #WomensHealth

24,178 Aufrufe

Luteal phase me has two modes: curling iron backseat villain, or "you're all princesses and I love you." No in between. 😂 #LutealPhaseProblems #CyclicalStrength #Hormones

Luteal phase me has two modes: curling iron backseat villain, or "you're all princesses and I love you." No in between. 😂 #LutealPhaseProblems #CyclicalStrength #Hormones

20,106 Aufrufe

No shame in being the friend who brings up hormones at dinner. Someone has to 😅 #womenshealth #womeninfitness #mieshatate

No shame in being the friend who brings up hormones at dinner. Someone has to 😅 #womenshealth #womeninfitness #mieshatate

14,774 Aufrufe

We’re not just high performers in the gym. We’re also: Private chefs Bedtime negotiators Event planners Content creators Child hair stylists Performance isn’t just what happens during the workout. It’s everything you’re carrying before you even get there. #WomensPerformance #MomLife #WomensHealth

We’re not just high performers in the gym. We’re also: Private chefs Bedtime negotiators Event planners Content creators Child hair stylists Performance isn’t just what happens during the workout. It’s everything you’re carrying before you even get there. #WomensPerformance #MomLife #WomensHealth

12,682 Aufrufe

The list never ends and somehow it keeps growing 😅 Which one is on repeat in your head? Leave it in the comments! #WomensHealth #HormoneHealth

The list never ends and somehow it keeps growing 😅 Which one is on repeat in your head? Leave it in the comments! #WomensHealth #HormoneHealth

12,598 Aufrufe

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Your hormones aren't glitching. They're responding. Every time you override your body's signals to push through training, that gets logged somewhere. Sometimes it shows up right away as exhaustion or a missed lift. Sometimes it shows up months later as a cycle that suddenly feels unrecognizable. This isn't about training less. It's about training with intention that actually accounts for what a female athlete's body needs to function, not just what a program says you should be doing on paper. Ignore the data long enough and your body will eventually make you listen. #womenshealth #womeninfitness #mieshatate

Your hormones aren't glitching. They're responding. Every time you override your body's signals to push through training, that gets logged somewhere. Sometimes it shows up right away as exhaustion or a missed lift. Sometimes it shows up months later as a cycle that suddenly feels unrecognizable. This isn't about training less. It's about training with intention that actually accounts for what a female athlete's body needs to function, not just what a program says you should be doing on paper. Ignore the data long enough and your body will eventually make you listen. #womenshealth #womeninfitness #mieshatate

16,837 Aufrufe • vor 26 Tagen

The reps matter. So does the language you use while you're doing them. Every "I have to" can become "I get to." Every "I'm falling behind" can become "I adapted." Your self-talk is coaching you, whether you're paying attention or not. #womenshealth #womeninfitness #mieshatate

The reps matter. So does the language you use while you're doing them. Every "I have to" can become "I get to." Every "I'm falling behind" can become "I adapted." Your self-talk is coaching you, whether you're paying attention or not. #womenshealth #womeninfitness #mieshatate

21,658 Aufrufe • vor 1 Monat

Not every challenge requires a bigger reaction. Sometimes it requires a deeper breath. #MomLife #Motherhood #WomenWhoTrain

Not every challenge requires a bigger reaction. Sometimes it requires a deeper breath. #MomLife #Motherhood #WomenWhoTrain

19,075 Aufrufe • vor 1 Monat

For a long time, I thought pushing harder was the point. Same intensity. Same rules. No excuses. What I didn’t realize then was that awareness is a skill most women are never taught. I wasn’t failing my body. I just didn’t understand it yet. That perspective changes everything. #TrainWithYourCycle #WomensHealth #TrainSmarter

For a long time, I thought pushing harder was the point. Same intensity. Same rules. No excuses. What I didn’t realize then was that awareness is a skill most women are never taught. I wasn’t failing my body. I just didn’t understand it yet. That perspective changes everything. #TrainWithYourCycle #WomensHealth #TrainSmarter

81,647 Aufrufe • vor 8 Monaten

At the time, I thought that was what strength looked like. Now I know better. It’s wild how often women are praised for things that quietly cost them their health. Not because we’re reckless, but because no one ever taught us to pay attention to how our bodies actually work. This isn’t about regret. It’s about finally having the information I didn’t have back then. Send it to someone who’s pushing hard but feels off. #WomensTraining #UFC #MMA #WomensPerformance

At the time, I thought that was what strength looked like. Now I know better. It’s wild how often women are praised for things that quietly cost them their health. Not because we’re reckless, but because no one ever taught us to pay attention to how our bodies actually work. This isn’t about regret. It’s about finally having the information I didn’t have back then. Send it to someone who’s pushing hard but feels off. #WomensTraining #UFC #MMA #WomensPerformance

40,293 Aufrufe • vor 3 Monaten

Same muscles, different hormones. That's the part most training advice skips. #MieshaTate #UFC #WomensTraining

Same muscles, different hormones. That's the part most training advice skips. #MieshaTate #UFC #WomensTraining

24,810 Aufrufe • vor 2 Monaten

We were taught selfless means good. But running on empty isn't selfless, it's unsustainable. #womenshealth #womeninfitness #ufc

We were taught selfless means good. But running on empty isn't selfless, it's unsustainable. #womenshealth #womeninfitness #ufc

13,348 Aufrufe • vor 1 Monat

For years my value depended on what I could do, not who I was. #MieshaTate #MentalHealth #Mindset

For years my value depended on what I could do, not who I was. #MieshaTate #MentalHealth #Mindset

24,184 Aufrufe • vor 2 Monaten

Hard work matters. But it's not the whole equation. The women who actually get results aren't the ones grinding at max intensity every day. They're the ones who stay in the game long enough for their effort to compound, adapting instead of forcing. Consistency beats intensity every time. #womenshealth #womeninfitness #mieshatate

Hard work matters. But it's not the whole equation. The women who actually get results aren't the ones grinding at max intensity every day. They're the ones who stay in the game long enough for their effort to compound, adapting instead of forcing. Consistency beats intensity every time. #womenshealth #womeninfitness #mieshatate

13,226 Aufrufe • vor 1 Monat

I came back to elite competition at 34 after having two kids, and people always want to know what changed. The honest answer? I stopped overcomplicating everything. Training. Recovery. Supplements. All of it. I used to have a cabinet full of bottles, different pills for different things, and I could never stay consistent because life doesn't pause for a 10-step routine. I was making it way harder than it needed to be. IM8 Health changed that for me. One packet a day that covers gut health, joint support, focus, recovery, and clean energy without the jitters. It’s also NSF Certified for Sport 💪. If your supplement routine isn't surviving real life, this is the fix. 30-day money-back guarantee. 20% off subscriptions. Code MIESHA for an extra 8%. #im8 #athleteapproved

I came back to elite competition at 34 after having two kids, and people always want to know what changed. The honest answer? I stopped overcomplicating everything. Training. Recovery. Supplements. All of it. I used to have a cabinet full of bottles, different pills for different things, and I could never stay consistent because life doesn't pause for a 10-step routine. I was making it way harder than it needed to be. IM8 Health changed that for me. One packet a day that covers gut health, joint support, focus, recovery, and clean energy without the jitters. It’s also NSF Certified for Sport 💪. If your supplement routine isn't surviving real life, this is the fix. 30-day money-back guarantee. 20% off subscriptions. Code MIESHA for an extra 8%. #im8 #athleteapproved

62,713 Aufrufe • vor 8 Monaten

Doing everything right and still stuck. Pushing too hard or giving up completely. There's a third option nobody taught you. Follow along. #CyclicalStrength #WomensHealth #TrainWithYourBiology

Doing everything right and still stuck. Pushing too hard or giving up completely. There's a third option nobody taught you. Follow along. #CyclicalStrength #WomensHealth #TrainWithYourBiology

24,316 Aufrufe • vor 2 Monaten

Achievement and fulfillment aren't the same thing. One can be earned. The other has to be built. #PersonalGrowth #Mindset #HighPerformance

Achievement and fulfillment aren't the same thing. One can be earned. The other has to be built. #PersonalGrowth #Mindset #HighPerformance

26,312 Aufrufe • vor 3 Monaten

Spent years hiding this because I thought it would contradict my fighting career. It didn't. It explained it. Now tell me yours: what's the moment you realized your body needed a different approach, not more discipline? #BodyIntelligence #TrainSmarter #WomensPerformance

Spent years hiding this because I thought it would contradict my fighting career. It didn't. It explained it. Now tell me yours: what's the moment you realized your body needed a different approach, not more discipline? #BodyIntelligence #TrainSmarter #WomensPerformance

24,654 Aufrufe • vor 2 Monaten

The right community doesn't make you feel like you're falling behind. It reminds you that you're not alone. #TrainWithYourCycle #WomensHealth #Community

The right community doesn't make you feel like you're falling behind. It reminds you that you're not alone. #TrainWithYourCycle #WomensHealth #Community

24,173 Aufrufe • vor 3 Monaten

For years, I thought consistency meant doing the same thing every day. Now I know consistency is responding to what my body actually needs. Some phases are better for building. Others are better for recovering. Both matter. Your cycle isn’t holding you back, it’s giving you a strategy. What phase do you feel your best in? #womenshealth #trainwithyourcycle #cyclesyncing #hormonehealth

For years, I thought consistency meant doing the same thing every day. Now I know consistency is responding to what my body actually needs. Some phases are better for building. Others are better for recovering. Both matter. Your cycle isn’t holding you back, it’s giving you a strategy. What phase do you feel your best in? #womenshealth #trainwithyourcycle #cyclesyncing #hormonehealth

23,509 Aufrufe • vor 3 Monaten

The voicemail you'd leave yourself if you finally stopped confusing exhaustion with worth. #WomensHealth #TrainWithYourBiology #TrainSmarter

The voicemail you'd leave yourself if you finally stopped confusing exhaustion with worth. #WomensHealth #TrainWithYourBiology #TrainSmarter

18,797 Aufrufe • vor 2 Monaten

Most training advice tells you to override your body. This is the opposite exercise. #WomensHealth #CyclicalStrength #TrainWithYourBiology

Most training advice tells you to override your body. This is the opposite exercise. #WomensHealth #CyclicalStrength #TrainWithYourBiology

18,529 Aufrufe • vor 2 Monaten

People always expect rivalry stories to end in bitterness. But honestly, time gives you perspective. At the time, our rivalry felt incredibly intense. Emotional. Frustrating. Personal. Competitive in every possible way. And of course I wanted the wins. But looking back now, I can honestly say I’m grateful for what that rivalry brought out of me. Ronda pushed me mentally, emotionally, physically, professionally… probably harder than anyone ever had at that point in my life. And sometimes the people who challenge us the most end up shaping us the most too. Competition has a way of exposing who you are under pressure. It forces growth. It forces resilience. It forces evolution. I think women’s MMA became what it is today because rivalries like that made people care deeply about the sport. I respect the sport and what it takes to be in it. #WomensMMA #MieshaTate #RondaRousey #UFC

People always expect rivalry stories to end in bitterness. But honestly, time gives you perspective. At the time, our rivalry felt incredibly intense. Emotional. Frustrating. Personal. Competitive in every possible way. And of course I wanted the wins. But looking back now, I can honestly say I’m grateful for what that rivalry brought out of me. Ronda pushed me mentally, emotionally, physically, professionally… probably harder than anyone ever had at that point in my life. And sometimes the people who challenge us the most end up shaping us the most too. Competition has a way of exposing who you are under pressure. It forces growth. It forces resilience. It forces evolution. I think women’s MMA became what it is today because rivalries like that made people care deeply about the sport. I respect the sport and what it takes to be in it. #WomensMMA #MieshaTate #RondaRousey #UFC

26,152 Aufrufe • vor 5 Monaten

One of the most damaging beliefs we've normalized: "Getting old sucks." What if aging isn't the problem? What if we've accepted decline as inevitable and stopped looking for ways to adapt, grow, and stay strong? Longevity starts with challenging the story. #Longevity #HealthyAging #Mindset #BuiltForGrowth

One of the most damaging beliefs we've normalized: "Getting old sucks." What if aging isn't the problem? What if we've accepted decline as inevitable and stopped looking for ways to adapt, grow, and stay strong? Longevity starts with challenging the story. #Longevity #HealthyAging #Mindset #BuiltForGrowth

18,003 Aufrufe • vor 4 Monaten

One of the biggest misconceptions about breath work? People think “take a deep breath” means breathe MORE. Not necessarily. More air doesn’t automatically mean more oxygen delivery. And how you breathe matters just as much as how much you breathe. Your breathing patterns affect stress, recovery, focus, and performance in ways most people never realize. We’ve been taught to override our bodies instead of understand them. Push harder. Ignore fatigue. Power through. But sustainable performance doesn’t come from forcing more. It comes from understanding how your body actually works. Your body isn’t working against you. Learning how to work WITH it changes everything. If this kind of conversation resonates with you, comment “NEWSLETTER” and I’ll send you the link to join. #Breathwork #Recovery #Wellness #WomensHealth

One of the biggest misconceptions about breath work? People think “take a deep breath” means breathe MORE. Not necessarily. More air doesn’t automatically mean more oxygen delivery. And how you breathe matters just as much as how much you breathe. Your breathing patterns affect stress, recovery, focus, and performance in ways most people never realize. We’ve been taught to override our bodies instead of understand them. Push harder. Ignore fatigue. Power through. But sustainable performance doesn’t come from forcing more. It comes from understanding how your body actually works. Your body isn’t working against you. Learning how to work WITH it changes everything. If this kind of conversation resonates with you, comment “NEWSLETTER” and I’ll send you the link to join. #Breathwork #Recovery #Wellness #WomensHealth

17,150 Aufrufe • vor 5 Monaten