Why Eating Less and Exercising More Backfires in Menopause: What is Low Energy Availability?

The Menopause Method

In this episode of The Menopause Method, we’re tackling one of the biggest struggles in menopause—weight gain and low energy. I break down why diet culture’s old-school tactics (think extreme calorie-cutting and endless cardio) actually work against you in midlife.

We’ll dive into low energy availability—what it is, how it sneaks up on you, and why it’s messing with your metabolism, hormones, and overall health.

More importantly, I’ll give you practical, science-backed strategies to fuel your body the right way—so you can break free from the cycle of yo-yo dieting and start feeling strong, energized, and in control.

If you’re ready to stop spinning your wheels and finally find a sustainable way to manage weight and boost energy in menopause, this episode is for you!

We'll cover:

• Understanding Low Energy Availability: In menopause, significant hormonal shifts can make our bodies more sensitive to stress and energy deficits, leading to an array of challenges like slowed metabolism and increased belly fat.
• The Importance of Nutrient-Rich Foods: Prioritize balanced meals with macronutrients and micronutrients, which become more critical during menopause to support bodily functions and overall vitality.
• Shift Focus to Strength Training: Embrace lifting weights 2-3 times a week. This approach helps preserve muscle mass, enhance bone density, and revamp metabolism instead of focusing solely on calorie burning.

Get the Menopause Minis! 10-minute strength workouts that are perfect if your workouts feel like a CHORE! https://www.camoyler.com/meno-minis

Key Takeaways:

1. Hormonal changes in menopause make traditional "eat less, exercise more" strategies counterproductive.
2. Low energy availability happens when there's not enough calorie intake to support basic body functions.
3. Symptoms of low energy availability include fatigue, increased belly fat, poor exercise recovery, and mood swings.
4. Diet culture's extreme calorie restriction can lead to burnout and nutrient deficiencies in menopause.
5. Strength training helps improve muscle mass and bone density, supporting a healthy metabolism.
6. Fuel your workouts with proper nutrition, and avoid fasted workouts to reduce low energy availability.
7. Prioritize rest and recovery, incorporating gentle activities like walking and yoga, and ensure quality sleep.

Timestamps:
00:00
80s and 90s diet habits impact menopause.
06:03
Muscle requires protein, calories, effort, and recovery.
06:43
Track intake with Cronometer for balanced nutrition.
11:13 Empower menopausal women: Nourish, exercise, feel amazing.