From the desk of Dr. Meagan:
Up until a few months ago, I had been working out fasted and doing so for nearly a decade now.
My rinse-and-repeat routine would be:
- SoulCycle or Barry’s Bootcamp at 6 am
- Shower and coffee (black)
- Commute to work
- Stick something small in my mouth between my 9 am and 10 am patients
Although I could write a diatribe about *hard cardio,* today, I want to talk about working out fasted or fed and which is better for us as we age.
There’s been a lot of buzz about fasted workouts for fat loss, but recent research tells us that it’s not the best approach for women in midlife. Dr. Stacey Sims, a leading expert in female physiology, has shown that perimenopausal women need to fuel their bodies before exercise to support their changing hormone levels.
According to Dr. Sims, exercising in a fasted state can increase cortisol, the stress hormone that’s already running high in perimenopause. Elevated cortisol can lead to increased belly fat, muscle breakdown, and poor recovery—basically, the opposite of what we want! She emphasizes that eating a small amount of protein and carbs before a workout can help stabilize your hormones, provide energy, and support muscle retention.
So, I tried fed workouts. And guess what? It’s working.
I’ll have a small snack, like a banana with almond butter or a scoop of protein in my coffee, and it’s making a world of difference in my workout performance and hormone balance.
Fed workouts aren’t for everyone. You are uniquely YOU. But the research is piling up, and it’s tough to ignore.
Food for thought,
Dr Meagan
Answers worth knowing
how much should i eat before a workout?
For a perimenopausal woman preparing for a 60-minute workout, consuming enough protein and calories to fuel the session while maintaining muscle mass and supporting overall hormonal health is important. Here’s a guideline on what to eat:
📌 Aim for about 150-200 calories in a pre-workout snack. This should provide enough energy without causing discomfort or feeling overly full.
📌 A pre-workout snack should include 10-20 grams of protein. Protein helps protect muscle mass, supports recovery, and ensures a steady release of amino acids during exercise.
Any suggestions on what to eat before a workout?
Eating a balanced snack that combines protein with some carbohydrates can help sustain energy levels and enhance performance during the workout, making it easier to maintain muscle and feel strong throughout your exercise routine. Here are a few things to try:
📌 Greek yogurt with berries: Provides protein and carbs.
📌 Banana with nut butter: Offers quick carbs and a small amount of protein.
📌 Protein shake: A convenient option with easily digestible protein.
Always listen to your body and adjust the amounts based on how you feel and your workout intensity.
How do I know if fed workouts are for me?
📌 Listen to your body. Always listen to your body and adjust the amounts based on how you feel and your workout intensity.
WTF is happening? Weird stuff explained.
During perimenopause, hormonal changes, particularly a decline in estrogen, accelerate the loss of muscle mass. Estrogen helps regulate muscle protein synthesis, which is the process of building and repairing muscle tissue. As estrogen levels decline, this process becomes less efficient, leading to an increase in muscle breakdown and a reduction in muscle growth.
Maintaining lean mass is crucial for perimenopausal women because it directly impacts overall health, body composition, metabolism, and quality of life. Here’s why.
Strength training, adequate protein intake, and proper overall nutrition are key to maintaining lean mass.
Strong metabolism: Lean muscle tissue burns more calories at rest compared to fat, helping maintain a healthy metabolism. As muscle mass declines with age and hormonal changes, metabolism slows down, leading to potential weight gain. Preserving lean mass helps keep your metabolism active, which is especially important as perimenopausal women are more prone to weight gain.
Bone health and strength: Muscle mass is critical in supporting bone health. Weight-bearing activities that build and maintain lean muscle also stimulate bone density, reducing the risk of osteoporosis—a significant concern for perimenopausal women. Strong muscles provide better support and stability for bones, helping prevent fractures and falls.
Improves insulin sensitivity: Maintaining lean mass enhances insulin sensitivity, which helps regulate blood sugar levels and reduces the risk of type 2 diabetes. Insulin resistance can become a more significant concern during perimenopause due to hormonal shifts, and having more muscle mass helps counter this risk.
Reduces risk of chronic diseases: Muscle mass is associated with lower risks of chronic conditions like heart disease and metabolic syndrome. As estrogen levels drop, the protective effects it once had on cardiovascular health diminish, making the maintenance of lean muscle even more important for overall wellness.
Enhances quality of life and mobility: Strong muscles are essential for maintaining physical function, mobility, and independence. Lean mass supports daily activities, improves posture, and helps manage joint pain, which can worsen during perimenopause due to hormonal changes. Women who maintain muscle mass often report better energy levels, mood, and overall well-being.
Building and maintaining lean muscle is not just about aesthetics; it’s about preserving your health, mobility, and quality of life as you navigate through perimenopause and beyond.
Tips worth sharing
Bed FOMO
Ever think to yourself while making your bed in the morning: I’m exhausted. How quickly can I get back here tonight? And then end up returning to the sheets far later than you intended?
Me too.
But a shift we can all do well to make is getting to bed before we’re ready, that is, resting before we’re tired.
If you’re zoned out and staying up to catch the latest episode of Bad Monkey, or your eyes are drifting, but you can’t put down the latest Sally Rooney novel–you are NOT resting before you’re tired.
This week, be mindful of resting before you’re tired. Wash your face and slip under the covers. Lights out a little earlier than usual.
This small tweak might be just what you need to experience a better night’s sleep and stop thinking about *bed* when you’re not in *bed.*
