The internet loves a bold nutrition claim—especially when it involves skipping breakfast. But the reality behind fasted training for women, especially in peri/menopause, is more complex and far riskier than most coaches talk about.
If you’ve ever felt like your performance is stalling, your sleep is wrecked, or your nervous system is hanging by a thread, low energy availability (LEA) might be the culprit. And here’s the kicker: you can be in LEA without ever noticing a missing period.
So let’s unpack what LEA looks like in real life, what it does to your body, and how to fix it—without losing your mind (or your muscle).
What Is LEA and Why Does It Matter in Menopause?
Energy availability is the amount of energy left over for your body’s basic functions after you subtract exercise. When there isn’t enough, your body compensates—and not in ways that serve you long term.
In peri/menopause, hormonal changes already reduce estrogen, progesterone, and muscle protein synthesis. Add fasted runs, skipped recovery meals, or chronic underfueling? You’re compounding stress on a system already working overtime.
Why "No Period" Doesn’t Help You Anymore
Most athletes learn to look out for missed periods. But in peri/menopause?
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Your cycle is already irregular or absent
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You’re likely not ovulating consistently
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You might be in surgical menopause, like me
Which means that red flag? Gone. You need a new dashboard.
Real-Life Symptoms of LEA in Active Midlife Women
Body and performance
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Fading early in workouts despite solid sleep
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DOMS that lasts too long
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Cramps, tendon twinges, or calf tightness
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Flat feeling on strides or hill efforts
Mood and nervous system
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Afternoon crashes you blame on coffee
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2 a.m. wake-ups (even when hot flashes are handled)
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Anxiety spikes after running
Metabolic clues
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Cold hands, brittle nails, slower healing
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Shedding hair or more noticeable dryness
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Weight plateau despite increased training
Injuries and illness
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Recurrent colds or mouth sores
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Bone stress injuries or plantar/achilles issues
Why This Gets Overlooked
Because women are praised for doing more with less. Because thinness is still equated with discipline. Because our physiology is often ignored in male-dominant research.
And let’s be real—most of the advice still circulating doesn’t center masters athletes, surgical menopause, or women juggling training with real life.
What LEA Actually Looks Like in the Wild
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"I just do coffee before my run"
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"I wait to eat until after I shower and get the kids off"
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"I don’t need fuel, it was only 90 minutes"
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"I just eat clean"
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"I don’t want to undo my workout by eating too much after"
What You Can Do Instead: The Fueling Audit
Ask yourself:
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Did I eat something before every morning workout? (even half a banana counts)
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Did I fuel during every long or intense session >75 minutes?
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Did I eat protein + carbs within 60 minutes post?
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Did I get ~25g protein at each main meal?
If you’re under 60% "yes," it’s time to reassess.
My Fueling Anchors as a Menopausal Athlete
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Pre-run: 15–30g fast carbs (banana, a fruit pouch, toasted pb+j, or a package of poptarts before long runs)
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During: 30–60g/hr carbs for 75+ min runs (I like to sip on Tailwind for almost all of my runs, honestly. Electrolytes at least on 30-45 minute runs)
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Post: 25g protein + 40–80g carbs within 60 min (This is often a sandwich and chips, or maybe a protein shake, graham crackers, and a banana. Snacking like a toddler is perfectly acceptable!)
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Daily: 1.8g/kg protein, 3–5g/kg carbs (more on big days), electrolytes as needed
And yes, I eat foods I like. That’s not a crime. That’s sustainability.
If You’re on HRT
Great! But HRT doesn’t fix LEA. You still need:
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Sufficient calories
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Regular meals
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Post-workout nutrition
HRT can support bone, sleep, and muscle. But it’s a partner, not a pass.
You can’t out-discipline physiology. And running fasted or under-fueled in midlife isn’t brave. It’s burnout in disguise.
Fuel the work. Protect the muscle. Honor the body that keeps showing up.
Want a deeper guide to recognizing and reversing LEA? Grab my upcoming LEA Protocol PDF or work with me 1:1 to rebuild your energy from the inside out.