Ep. 563 “Why Eating Less Can Backfire” — The Midlife Under-Fueling Problem | Menopause, Perimenopause & Nutrition

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Recorded05 Mar 2026

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Welcome to today’s Midlife Minute episode. I've received a wave of questions about the best ways to fuel workouts and how to recognize signs that you're not eating enough to support your exercise routine. This topic is particularly relevant because many women in my community have practiced fasting, intermittent fasting, or other forms of time-restricted eating for years, which can sometimes lead to chronic under-fueling. Stay tuned to learn how to spot the signs of under-fueling and ensure your body gets the energy it truly needs. IN THIS EPISODE, YOU WILL LEARN: How practicing intermittent fasting or time-restricted feeding for years can lead to energy deficits and poor workout recovery What happens to you when you’re middle-aged and your protein intake is too low? Why women have a higher risk of chronic under-fueling consequences as their progesterone, estradiol, and testosterone decrease with age How chronically elevated cortisol negatively impacts women’s muscles, metabolism, and insulin sensitivity The importance of maintaining your muscles as you age Signs that indicate you may be under-fueling Strategies to support your health and performance in middle age Connect with Cynthia Thurlow Follow on X, Instagram & LinkedIn Check out Cynthia’s website Submit your questions to [email protected] Join other like-minded women in a supportive, nurturing community: The Midlife Pause/Cynthia Thurlow Cynthia’s Menopause Gut Book is on presale now! Cynthia’s Intermittent Fasting Transformation Book The Midlife Pause Supplement Line Discount Offer Kion Aminos - Use promo code CYNTHIA to get 20% off! (Cynthia’s favorites are the capsules) Research Links Impact of Protein Intake during Weight Loss on Preservation of Fat-Free Mass, Resting Energy Expenditure, and Physical Function in Overweight Postmenopausal Women: A Randomized Controlled Trial Resistance Training Preserves Fat-free Mass Without Impacting Changes in Protein Metabolism After Weight Loss in Older Women

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