(And yes, let’s talk about Weight)
They say:
"Female athletes, compared to our males, have an enhanced ability to burn fat." That sounds good but/and is highly individualized.
"Strength training increases our metabolism." True that muscle tissue burns more than fat at rest, but the effect is modest. It’s what you do with muscle that matters.
"High intensity interval training and sprint interval training is awesome for our health, strength and fitness." 100% true.
What we are not told is what we ACTUALLY care when we consider metabolic health for our health and performance.
What Athletic Women Want for Metabolic Health.
Metabolic health goes beyond weight or muscle size. It reflects how your body uses energy at rest, during easy Zone 2 work, and when the intensity increases. Metabolic health is metabolic flexibility.
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In aerobic work, we want to burn fat efficiently.
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After a certain point, when intensity climbs, we break down glycogen (the storage form of carbohydrate). This is the fuel we want to do hard things!
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Being able to switch between these fuels ( metabolic flexibility ) is the real marker of health.
You can be thin and metabolically unhealthy.
You can carry more weight and be metabolically strong.
The number on the scale does not define metabolic health.
What Hormones Have to Do With It
One of the hardest parts of perimenopause is that the finely tuned systems of reproduction start to shift. Hormone changes can feel chaotic, and yes, for many women the outcome is weight gain.
Estradiol, one form of estrogen, plays a starring role. It enhances insulin sensitivity. As estradiol declines in perimenopause, blood sugar regulation changes, and many women notice more fat settling around the belly. It is definitely not because they don’t know how to work hard. It is because your hormones are working to adjust to their new, low estradiol and progesterone reality.
In perimenopause, what we don’t see, our metabolic health and as Maria Claps and Kristin Johnson remind us, neurological, cardiovascular, and connective tissue change is happening even before we notice them. What’s happening under the hood matters most.
Nutrition and Timing Matter More Than You Think
Here’s the good news: Food is powerful for our health.
âž” Carbohydrates have a purpose. They fuel the brain, muscles, and recovery. Cutting them too low can compromise energy, mood, and performance.
âž” Balance and timing matter. Adjusting protein, carbs, and fat to match training load and intensity helps you use the right fuel at the right time, supporting steady energy and adaptation.
âž” Micronutrients are quiet heroes. Iron, magnesium, and omega-3s play important roles in energy production, recovery, and reducing inflammation. Vegetables and whole foods are the building blocks for metabolic health.
âž” Supplements can help, but they should enhance, not replace, a nutrient-rich diet.
Metabolic Health Made Simple: What Every Beginner Athlete Should Know
For many women just starting out, the language of metabolic health, nutrient timing, and fueling strategies can feel like stepping into another world. Concepts like metabolic flexibility, Zone 2 training, or carbohydrate periodization sound technical, because they are. And yet, beginners don’t need to master the entire playbook on day one.
In the early stages of training, there is a lot of wiggle room. Most workouts are shorter, less intense, and don’t require the same level of pre-, during-, or post-session fueling that advanced athletes rely on. A balanced, overall healthy diet will support most new athletes quite well.
But here’s the part many women aren’t told:
Decades of “eat less, move more” messaging often leaves women unintentionally under-fueled when they start to train. On the flip side, it’s also common for new triathletes or runners to assume that training sessions burn far more calories than they actually do, sometimes leading to overeating, unexpected weight gain, or inconsistent energy.
This is exactly why laying a solid foundation matters.
Beginning to understand the basics: what macronutrients are, why protein supports recovery, how carbohydrates fuel hard work, how fats support long-term energy, and why eating after a session helps your body adapt, sets you up for success not only today, but as your training grows.
You’re not expected to stay a beginner forever.
Our role at Element Sports Coaching is to teach you how your body works, help you build confidence with fueling, and create a foundation grounded in evidence-based practices. That foundation becomes the springboard into longer distances, harder training blocks, and the athlete you will become.
You don’t need to know everything right now.
You do deserve to feel supported, nourished, and confident as you learn.
And that’s the work we’ll do together.
What We Learned from the Experts
New: Tenille and Dina on Protein, Plateaus, and Metabolic Flexibility in Midlife
Tenille and Dina talk about how protein, metabolic health, and body composition intersect for athletic women in perimenopause and beyond. They revisit their earlier conversations on protein and metabolic efficiency, then explore why progress can stall, how to read a plateau, and which levers to pull next so women can feel strong and well in their bodies over the long term.
What you will learn
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Why protein remains a cornerstone for midlife athletic women and how needs can vary
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How metabolic efficiency and metabolic flexibility fit into long-term health and performance
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Ways to reassess a stubborn plateau and when it might simply be healthy adaptation
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How small shifts in energy intake and nutrient quality can support metabolism and body composition
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The role of inflammation, micronutrients, and genetics in shaping individual responses
Watch the video now! ⬇︎
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Check out the past episodes too where Tenille speaks with Bob Seebohar RD and Dina about metabolic efficiency, why blood sugar control matters, and how to periodize nutrition for training and life in perimenopause and beyond. They unpack myths, share strategies, and offer simple tools for athletes who want both health and performance.
Watch the video now! ⬇︎
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More Voices on Metabolic Health:
- Metabolic Code with Jim LaValle: Why healthy aging depends on keeping the body’s systems in balance, and how stress, inflammation, and lifestyle can disrupt metabolic health long before disease shows up. Watch HERE
- Why Midlife Women Need to Know About Metabolic Health with Kristin Johnson & Maria Claps: How declining hormones reshape metabolic health, why symptoms are only part of the story, and what women can do to protect long-term resilience. Watch HERE
How we Integrate this at Element Sports Coaching
We guide athletes through a system that connects nutrition, training, and recovery. We bring in compassion alongside curiosity so we smooth out the bumpy road. We keep showing up for ourselves so that our joy in sport is sustained.
Here’s what we focus on together:
- We Stimulate Muscle: the foundation for strength, energy, and long-term health.
- We Align Fuel Sources with Activity: shifting the balance of protein, carbs, and fat depending on training type.
- We Time Nutrition: eating at the right moments to boost performance and recovery.
- We Prioritize Recovery: because what happens after training sets the stage for progress.
These strategies support metabolic health and performance. The details are unique for every athlete and that’s the work we do side by side. Together, we’ll design a plan that aligns your training and recovery to support your metabolism so you thrive in this season and for years to come.
Join Team Element - Book a call with Tenille!
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