When I entered surgical menopause, I expected hot flashes, sleep issues, unpredictable energy. I did not expect my gut to become one of the loudest characters in the story. I’d always been pretty in tune with my body, but learning to take care of a body without hormones felt like starting over with a rulebook no one bothered to write.
And if you’re a Masters or menopausal athlete, you already know this:
your digestion, energy, stress tolerance, and even your hunger cues shift during this time.
And they don’t always shift quietly.
The missing link for many runners isn’t probiotics or cleanses. It’s physiology… and fueling.
Let’s break down what’s actually happening.
Why gut health changes during menopause and surgical menopause
Estrogen plays a real role in digestion. It supports gut motility, impacts inflammation, and influences the diversity of your microbiome. When estrogen drops or disappears, your gut often responds with:
gas and bloating
slower digestion
constipation
abdominal discomfort
inconsistent hunger
weight redistribution
None of this is random. And if you’re a runner, you feel it even more because running is one of the most gut-sensitive sports on the planet.
Stress pours gasoline on the fire
Gut health is tied directly to your nervous system. The gut–brain axis never takes a day off.
So when you’re navigating:
surgical recovery
hormonal changes
high training loads
poor sleep
work stress
under-fueling
your gut feels all of it.
But here’s the piece most runners miss
For many Masters and menopausal athletes, gut symptoms are actually early signs of low energy availability (LEA).
LEA isn’t just “not eating enough.”
It’s the chronic mismatch between what your body needs to function and what you’re giving it.
And your gut is often the first system to raise its hand and say, “Hey… something’s off.”
Common LEA-related gut symptoms:
bloating
constipation
feeling full too fast
sluggish digestion
midsection changes
lost or low appetite
fatigue that makes no sense on paper
Sound familiar? Because it’s extremely common.
Why runners in this season are so vulnerable to LEA
Menopause shifts hunger cues.
Stress suppresses appetite.
Training suppresses appetite.
Diet culture tells women to shrink.
Masters athletes try to “earn” or “deserve” food.
Busy people graze, forget meals, or under-eat accidentally.
When you stack those factors, gut distress becomes almost unavoidable.
What actually helps your gut as a runner
You don’t need exotic supplements.
You need enough energy, eaten consistently, matched to your training, and timed in a way your gut can actually use.
Here’s what I coach athletes to do:
Fuel early in the day
Gut motility improves when you give your system something to do.
Eat before your runs
Even small amounts reduce cortisol, stabilize blood sugar, and calm the gut.
Refuel properly after workouts
Your gut recovers better when your body isn’t scraping the bottom of the tank.
Eat real meals, not scattered snacks
Your gut thrives on rhythm.
Don’t slash fiber or carbs
Most athletes need more of both, not less.
Watch how your gut reacts to under-fueling
It’s one of the clearest warning lights we get.
Once athletes start fueling correctly, gut issues usually soften long before their training load changes.
It’s not about perfection
It’s about building a fueling rhythm that supports the runner you are now.
That includes your hormones, your age, your training demands, your stress load, and your goals.
Your gut will follow your energy availability.
Every time.
If you’re struggling with bloating, unpredictable digestion, midsection changes, or fatigue that doesn’t match your training, it might be time to look at fueling through a different lens.
And that’s exactly what my fueling resources are built for.
Explore:
Fuel Like You Mean It (fueling foundations for runners)
LEA Protocol (low energy availability explained for real athletes)
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