CICO, Belly Fat, and the Bro Science Trap: What Masters + Peri/Menopausal Athletes Actually Need to Know

You’ve probably heard it before.

“Calories in, calories out. That’s all it takes.”

It’s the go-to advice from countless male coaches, online gurus, and even well-meaning fitness professionals. And look, at a basic level? They’re not wrong. Energy balance does matter. You can’t override physics. But for women in midlife—especially those navigating menopause or postmenopause—that explanation is painfully incomplete.

If you’ve been eating less, training hard, and still not seeing changes in your body (especially around your midsection), you’re not broken. You’re just not being told the whole story.

Let’s unpack the nuance that often gets ignored.

The CICO Myth (and the Irony Behind It)

Here’s the irony. The same men shouting “CICO is all that matters” are also living on a loop of grilled chicken, broccoli, and rice. They're tracking macros with military precision. Timing carbs. Prioritizing sleep. Avoiding alcohol during cutting phases.

So no—they’re not just in a calorie deficit. They’re creating a specific hormonal and metabolic environment that supports fat loss, muscle retention, recovery, and performance. And for them, it’s second nature.

But for the women they coach? They’re told to just eat less and move more.

Let’s call that what it is: a double standard dressed up as science.

Same Calories, Different Outcomes

To really drive this home, let’s look at two different ways to eat 2000 calories in a day.

One version is heavy on ultra-processed foods, low in fiber, low in protein, and leaves you feeling hungrier despite eating enough energy. The other version is nutrient-dense, built around real food, and supports satiety, muscle retention, recovery, and hormonal balance.

Here’s how that plays out:

2000 Calories: Low-Satiety, High-Processed Day

• Vanilla oat milk latte

• Breakfast sandwich on white bread

• Mid-morning protein bar

• Fast food burger and fries

• Afternoon wine spritzer

• Snack bag of pretzels

• Small salad with bottled dressing

• Dark chocolate square

What this does to your body over time:

• Keeps cravings high

• Promotes blood sugar crashes

• Leads to muscle breakdown if protein is too low

• Drives fat storage, especially around the midsection

• Leaves you tired, bloated, and wondering why nothing’s changing

2000 Calories: Nutrient-Dense, Performance-Supporting Day

• Coffee with splash of milk + 2 boiled eggs + slice of whole grain toast with avocado

• Greek yogurt with berries and chia seeds

• Grilled salmon bowl with brown rice, roasted veggies, and tahini drizzle

• Apple with almond butter

• Ground turkey and veggie stir-fry with quinoa

• Dark chocolate and herbal tea before bed

What this does to your body over time:

• Keeps you full and satisfied

• Builds and preserves lean muscle

• Stabilizes blood sugar and energy

• Supports hormonal balance

• Reduces visceral fat while improving performance and recovery

Same Calories, But Completely Different Signals

This is why CICO isn’t the full picture. Because your body doesn’t just count calories—it responds to the quality of them.

If you’re constantly spiking insulin, living in a stressed-out state, or under-fueling protein and strength training, your body’s not going to give up visceral fat—no matter how low your calories go.

Why a Calorie Deficit Alone Doesn’t Target Visceral Fat

Visceral fat—the deep fat around your organs—is metabolically active. It acts like an endocrine organ, sending out inflammatory signals and disrupting hormone balance.

It’s not surface-level. It’s not aesthetic. It’s connected to blood sugar issues, cardiovascular disease, and inflammation. And it’s stubborn. Especially in midlife.

What keeps it around?

• High cortisol (aka: chronic stress, poor sleep, undereating)

• Poor insulin sensitivity

• Low protein intake

• No resistance training

• A diet heavy in ultra-processed foods

• Crash dieting or inconsistent eating patterns

So yes, a calorie deficit can help with fat loss—but it’s not targeted fat loss. And it doesn’t guarantee the kind of body change most women are actually looking for: less belly fat, more muscle, better energy, and stable moods.

What Actually Works for Midlife Athletes

You don’t need more discipline. You need a better approach.

• Build meals with protein, fiber, fat, and carbs that serve you

• Strength train consistently and progressively

• Get quality sleep (and enough of it)

• Manage stress in a real, daily way

• Ditch extreme restriction for consistent, strategic fueling

• Eat like someone who wants to recover, not just shrink

When you shift from trying to "eat less" to "fuel better," everything changes. Your energy improves. You stop obsessing over cravings. Your body stops holding onto every ounce like it’s prepping for famine.

And best of all—you start to feel like yourself again.

This Isn’t About Shrinking. It’s About Reclaiming.

It’s about finally understanding how your body works now—not how it used to at 25. It’s about honoring your goals and your physiology. And it’s about leaving behind outdated, one-size-fits-men advice.

If you’ve been chasing fat loss through restriction, cardio, and calorie math—and it’s not working—you’re not failing.

You’re just ready for a smarter strategy.

Want to work with a coach who gets it?

I work with Masters and Menopausal athletes who are done with punishment plans and ready to train, fuel, and thrive on their own terms. If you're ready to stop following bro science and start honoring your body with real performance support, I’ve got space for you.

Let’s make your training match your life.
Reach out or explore my coaching options here.

CICO is Real, But It’s Not the Whole Story

• Hall, K. D., et al. (2016). Calorie for calorie, dietary fat restriction results in more body fat loss than carbohydrate restriction in people with obesity. Cell Metabolism, 22(3), 531–540.
  https://doi.org/10.1016/j.cmet.2015.07.021
  → Shows how macronutrient composition affects fat loss, even with equal calorie deficits.

• Leidy, H. J., et al. (2015). The role of protein in weight loss and maintenance. The American Journal of Clinical Nutrition, 101(6), 1320S–1329S.
  https://doi.org/10.3945/ajcn.114.084038
  → Higher protein intake supports satiety, lean mass, and long-term weight regulation.

Not All Calories Are Created Equal

• Ebbeling, C. B., et al. (2018). Effects of a low carbohydrate diet on energy expenditure during weight loss maintenance: randomized trial. BMJ, 363, k4583.
  https://doi.org/10.1136/bmj.k4583
  → Metabolic rate differences depending on diet composition—lower carb diets increased energy expenditure.

• Ludwig, D. S., & Ebbeling, C. B. (2018). The Carbohydrate-Insulin Model: A Physiological Perspective on the Obesity Pandemic. The American Journal of Clinical Nutrition, 104(4), 983–995.
  https://doi.org/10.3945/ajcn.116.133561
  → Explores how the hormonal response to different foods impacts fat storage and hunger.

Visceral Fat and Hormonal Changes in Midlife

• Lovejoy, J. C., et al. (2008). Abdominal fat distribution and metabolic risk factors: effects of race and sex. The American Journal of Clinical Nutrition, 87(5), 1217–1221.
  https://doi.org/10.1093/ajcn/87.5.1217
  → Postmenopausal women are more likely to accumulate visceral fat even without weight gain.

• Lizcano, F., & Guzmán, G. (2014). Estrogen deficiency and the origin of obesity during menopause. BioMed Research International, 2014, 757461.
  https://doi.org/10.1155/2014/757461
  → Estrogen plays a protective role in fat distribution and insulin sensitivity.

• Blaak, E. E. (2001). Gender differences in fat metabolism. Current Opinion in Clinical Nutrition & Metabolic Care, 4(6), 499–502.
  https://doi.org/10.1097/00075197-200111000-00004
  → Women’s fat metabolism responds differently, especially postmenopause.

Chronic Stress, Sleep, and Visceral Fat

• Rosmond, R. (2005). Role of stress in the pathogenesis of the metabolic syndrome. Psychoneuroendocrinology, 30(1), 1–10.
  https://doi.org/10.1016/j.psyneuen.2004.05.007
  → Cortisol and chronic stress directly contribute to increased abdominal fat.

• Spiegel, K., et al. (2004). Sleep loss and obesity: A review of the literature. International Journal of Obesity, 28(S1), S53–S57.
  https://doi.org/10.1038/sj.ijo.0802827
  → Poor sleep increases hunger, decreases insulin sensitivity, and promotes weight gain, especially around the middle.

Muscle Mass and Midlife Body Composition

• Hunter, G. R., et al. (2008). Fat distribution, physical activity, and cardiovascular risk factors in pre- and postmenopausal women. Obesity, 16(4), 895–901.
  https://doi.org/10.1038/oby.2007.106
  → Resistance training helps preserve lean mass and reduce visceral fat in postmenopausal women.

• Beavers, K. M., et al. (2017). Effect of exercise type during intentional weight loss on body composition in older adults with obesity. Obesity (Silver Spring), 25(11), 1823–1829.
  https://doi.org/10.1002/oby.21977
  → Strength training during weight loss preserved muscle and improved fat distribution.

Bonus: Bro Science vs. Real Female Physiology

• Sims, S. T., & Heather, L. A. (2016). Roar: How to Match Your Food and Fitness to Your Unique Female Physiology for Optimum Performance, Great Health, and a Strong, Lean Body for Life. Rodale Books.
  → While not a peer-reviewed study, this book is a game-changer for coaches and athletes and highly respected in women’s sports science circles.