We have an increase in lipid (fat) uptake. 

• • The increase in fat uptake into the muscle cell is not being stored- it is being USED
  • We have a decrease in removal and increase in uptake -which is being removed as well 
  • We are putting more fat/lipid into the skeletal muscle –but we are USING MORE
  • Improved anti-oxidation capacity due to upregulation of our oxidative response to R.O.S. – reaction oxidative species.
  • HIIT Training improves our metabolic health, body composition and integrity of our skeletal muscle 
  • SIT training improves insulin sensitivity from an increase in carb/glucose uptake during exercise – results in using more body fat at rest 

• Increase fat (lipid) removal and fat (lipid) utilization during SIT = increases lean body mass and decrease in fat mass

• Hexokinase enzymes needed = see below 

• Glycogen synthase enzymes – converting glucose to glycogen -improves storing liver and muscle glycogen 

• Upregulation of Kinase B = 3 genes to increase mTOR pathways to increase muscle growth, GLUT4 transporters + insulin signaling pathways 

• ATO-CP fuels the first 1-5 seconds) then glycolysis to breakdown glucose within the muscle to give fuel for the exercise demand 

What do these important components of glucose metabolism and play crucial roles in regulating the storage and utilization of glucose in the body even mean to us?

Let’s break down their functions and how they are interconnected:

• Hexokinase Enzyme:
  • Hexokinase is an enzyme that catalyzes the first step in glucose metabolism.
  • It converts glucose into glucose-6-phosphate.
  • This step is essential because it traps glucose inside the cell and prepares it for further metabolic processes.
  • Hexokinase is found in various tissues, including the liver and muscle, where it helps regulate glucose uptake and utilization.
• Glycogen Synthase Enzymes:
  • Glycogen synthase is an enzyme responsible for converting glucose into glycogen, which is a storage form of glucose.
  • It adds glucose molecules together to form glycogen chains.
  • The synthesis of glycogen is crucial for storing excess glucose, primarily in the liver and muscle tissues.
  • This stored glycogen can later be broken down to release glucose when the body needs energy.
• Upregulation of Kinase B:
  • “Kinase B” typically refers to Akt (protein kinase B), which is a key regulatory protein involved in various cellular processes.
  • Upregulation of Akt can be achieved through gene expression.
  • Akt plays a role in promoting cell growth, survival, and metabolism.
• mTOR Pathways:
  • mTOR (mammalian target of rapamycin) is a protein kinase that is central to the regulation of cell growth, proliferation, and metabolism.
  • Upregulating mTOR pathways can enhance protein synthesis and muscle growth.
  • Akt (Kinase B) activation can stimulate mTOR pathways.
• GLUT4 Transporters:
  • GLUT4 is a glucose transporter protein found in muscle and fat cells.
  • It plays a vital role in insulin-mediated glucose uptake.
  • When insulin signaling is activated, GLUT4 is translocated to the cell membrane, allowing glucose to enter the cell.
• Insulin Signaling Pathways:
  • Insulin is a hormone produced by the pancreas in response to high blood glucose levels.
  • It promotes the uptake of glucose into cells, primarily muscle and fat cells, by activating insulin signaling pathways.
  • These pathways involve various proteins, including Akt, which is activated by insulin.

In summary, these components are interconnected in glucose metabolism and the regulation of glucose storage and utilization in the body.

Hexokinase initiates glucose metabolism, glycogen synthase facilitates glucose storage, upregulation of Kinase B (Akt) can activate mTOR pathways to promote muscle growth, GLUT4 transporters assist in glucose uptake into cells, and insulin signaling pathways play a central role in regulating glucose levels in response to insulin secretion.

Together, they help maintain glucose homeostasis and support various physiological processes in the body.

Examples of HIIT workout

• 3 rounds of  200m run, row or bike + 21 KB swings + 12 burpees 
• 3 rounds 25 KB swings + 200 meter urn + 10 pull-ups or push-ups 

Examples of SIT workout

• Go hard for 20 seconds, then easy 1:30 seconds (EMO2M) running, bike sprints, assault bike, row erg, or elliptical machine x 4-5 then build up over time to 10 max
• Box jumps or air squats for 30 seconds then 30 second recovery or try KB swings 30 seconds, 30 second recovery x 5-10 rounds max

Training Schedule Reminders:

1. Two week schedule 
   1. 2-4 heavy lifting sessions (3-5 sets, 3-5 exercises, 3-5 minutes recovery between sets)
   2. General health- 2x heavy lifting minimum 
   3. Metabolic & Epigenetic Changes: 1 x SIT, 1x HIIT, 2 heavy (can combine into workouts as heavy lift then SIT at finish)
   4. Try two hard workouts back to back 
   5. Add in functional training and mobility 
   6. Active recovery days with very low heart rate 
   7. Fun workout day as family hike – play day 
   8. Longer endurance work if necessary – 1x week 
   9. Deload recovery week = more mobility, technique work and active easy work as yin yoga and easy swim (not masters class) to absorb stress from previous two weeks and adapt to the stress to get stronger to create those changes as with body composition

Lipid (FAT) Turnover changes in the female athlete = changes in our body composition

How do we USE FAT and how do we STORE FAT in our transitional years?

Weight loss IS NOT DRIVEN by changes in how we remove fat

Weight (fat) loss is not about BURNING more fat and USING fat.

We can improve the RATE of LIPID Uptake into the cells with HIIT and SIT training.

• As our hormone changes-we have a decrease amount of fat used by the body but an increase amount = dysregulation within the muscle cell = not able to pull carbohydrates or glucose into the cell 
• Weight/fat loss and body composition changes occur if we improve how the RATE OF FAT/LIPID uptake into the fat (adipose tissue)
• We have more inflammation and oxidative stress 
• We have a signal to increase fat uptake into the muscle cells and fat (adipose) tissue for storage as we have an increased need of fat fuel
• Why we need HIIT for metabolic control- metabolic homeostasis and cardiovascular benefits- blood vessel changes
• We need SIT for improving fast twitch muscle fibers + top end metabolic anaerobic capacity to pull in more glucose into muscle cells without insulin = greater insulin sensitivity at rest
• Mitochondria improve and grow -> improved aerobic metabolism 
• High-intensity interval training = improved pathway to skeletal muscle -> improved mitochondrial adaptations -> more mitochondria in the skeletal muscle
• Reduce our total body inflammation by using high-intensity interval training.
• Increase in BDNF post exercise – brain-derived neurotrophic factor (improved brain health)

Why is it challenging for female athletes over 40 years old to burn fat, get faster and stronger?

HIIT and SIT … SPRINT (Sprint Interval Training) can indeed offer several benefits to peri-menopausal and post-menopausal athletes!

Here’s a closer look at the benefits of adding in HIIT and SIT a few times a week:

1. Increased Carbohydrate Uptake During SPRINT:
   • SPRINT is characterized by short bursts of high-intensity exercise followed by periods of rest or lower-intensity recovery.
   • This type of training can increase the uptake of carbohydrates into muscle cells, particularly during the high-intensity sprint phases.
   • Carbohydrates are the body’s preferred source of energy, and this increased uptake ensures that muscles have a readily available energy source for intense exercise.
2. Using More Body Fat at Rest:
   • After engaging in SPRINT, the body can continue to use more body fat for energy during rest and recovery periods.
   • The intensity of SPRINT workouts can create an “afterburn” effect, where the body continues to burn calories and fat even after the exercise session has ended.
3. Increased Removal and Utilization of Fat/Lipid:
   • The high-intensity nature of SPRINT can stimulate fat breakdown (lipolysis) during the workout.
   • Additionally, the post-exercise period may see increased utilization of fat for energy, contributing to fat loss.
4. Increases Lean Mass and Decreases Fat Mass:
   • SPRINT, when combined with adequate nutrition and recovery, can contribute to an increase in lean muscle mass.
   • As lean muscle mass increases, it can lead to a higher resting metabolic rate, making it easier to manage body fat levels.
   • The combination of enhanced fat utilization and muscle growth can lead to decreased fat mass.
5. Independence from Estrogen and Progesterone:
   • One notable advantage of high-intensity interval training like SPRINT is that it can produce positive changes in body composition and metabolic function without relying on the presence of estrogen and progesterone.
   • This can be particularly beneficial for peri-menopausal and post-menopausal women who experience hormonal changes.

It’s important to emphasize that while SPRINT interval training can be highly effective for many individuals, including those in the peri-menopausal and post-menopausal stages, it should be approached with care. Proper warm-ups, cool-downs, and individualized training programs are essential to avoid injury and ensure that the intensity is appropriate for each person’s fitness level and health status.

Furthermore, nutrition and overall lifestyle play a crucial role in achieving the desired results. Consultation with a healthcare provider or fitness professional can help tailor a SPRINT training program to meet specific goals and needs while considering any underlying health conditions or individual limitations.

Instead of blaming the aging process and our low hormones -we need to change HOW we train and HOW we fuel for exercise as aging female athletes.

Let’s dive into the reserach the Dr. Stacy Sims is sharing.  Sharing is caring.

When it comes to recovery, replenishing your glycogen stores after high volume and/or multiple sessions in a 24 hour period is essential to optimize performance.

By improving your carbohydrate availability, you can promote positive training adaptations and health.

We recommend female athletes focus on rapid consumption of at least 1.2 grams of carbohydrate per kilogram of body weight (0.54 grams of carbohydrate per pound of body weight) following prolonged exercise in order to restore spent muscle glycogen. 

Given the  increase in insulin resistance associated with peri and post menopause, female athletes in those stages of life should take advantage of the non-insulin dependent first phase of glycogen synthesis, which lasts 30 to 40 minutes after hard and/or prolonged glycogen depleting exercise sessions. 

Why do we need to incorporate high-intensity interval training (HIIT), sprint interval training (SIT), and resistance training into a fitness routine?

This approach aims to achieve specific health benefits related to blood glucose regulation and the interaction between skeletal muscle and visceral (deep abdominal) fat.

Oxidative metabolism, also known as aerobic metabolism, is the process by which the body generates energy (in the form of adenosine triphosphate or ATP) by utilizing oxygen to break down carbohydrates, fats, and proteins. This process primarily takes place in the mitochondria, which are the energy-producing organelles in cells. Oxidative metabolism is the dominant energy pathway during low to moderate-intensity exercise and is characterized by the efficient utilization of oxygen to convert substrates, such as glucose and fatty acids, into ATP.

Lipid uptake during exercise refers to the utilization of stored fats as a source of energy during physical activity. When you exercise, especially during longer-duration and lower-intensity activities like aerobic exercise, the body relies increasingly on fats as a fuel source. This process involves the breakdown of stored fat (triglycerides) into fatty acids, which can be transported into muscle cells and oxidized within the mitochondria to produce ATP.

Let’s break it down:

1. Shift to SIT and HIIT with Resistance Training:
   • SIT stands for Sprint Interval Training, and HIIT stands for High-Intensity Interval Training. Both are forms of cardiovascular exercise that involve short bursts of intense effort followed by brief recovery periods.
   • Resistance training involves exercises that challenge muscles to contract against resistance, such as weight lifting.
2. Systemic Effect on Blood Glucose Homeostasis:
   • This means that the combination of SIT, HIIT, and resistance training is expected to have a positive impact on the body’s ability to regulate blood glucose levels (blood sugar) throughout the entire system.
3. Increased Crosstalk via Exerkines:
   • Crosstalk refers to communication or interaction between different parts of the body. In this context, it’s referring to communication between skeletal muscle (the muscles that move your body) and visceral fat.
   • Exerkines are signaling molecules or compounds that are released by skeletal muscle during exercise. These molecules play a role in inter-organ communication.
4. Exerkines Downregulate Visceral Fat Storage:
   • The exerkines released by skeletal muscles during exercise are believed to have an effect on visceral fat storage. “Downregulate” means to decrease or reduce.
   • So, the statement suggests that the exerkines released during exercise may help reduce the storage of visceral fat, which is known to be associated with health problems when present in excess.

In summary, the idea here is that a combination of high-intensity interval training, sprint interval training, and resistance training can have a positive systemic effect on blood sugar regulation.

Additionally, the release of certain signaling molecules from muscles during exercise may help reduce the storage of visceral fat, potentially contributing to improved metabolic health.

This approach is often recommended for individuals looking to enhance their fitness and manage their weight and blood sugar levels effectively.

What about how we already are maximizing mitochondrial oxidative resilience, increasing mitochondrial density, and promoting maximal fatty acid oxidation?  These benefits as a female athlete are all related to optimizing the function of mitochondria, which are the energy-producing organelles in our cells.

These processes are crucial for overall energy production, endurance, and metabolic health.

Here’s a breakdown of each concept for the Female Athlete:

1. Maximizing Mitochondrial Oxidative Resilience:
   • This refers to enhancing the ability of mitochondria to generate energy (in the form of adenosine triphosphate or ATP) while withstanding stress and maintaining their function over time.
   • Strategies to maximize mitochondrial oxidative resilience include regular exercise, particularly high-intensity interval training (HIIT), and incorporating antioxidant-rich foods into your diet.
   • These practices can help reduce oxidative stress on mitochondria.
2. Increasing Mitochondrial Density:
   • Mitochondrial density refers to the number of mitochondria present within a cell. Increasing mitochondrial density can enhance the cell’s capacity to produce energy.
   • Aerobic exercises, such as running, cycling, and swimming, are known to stimulate mitochondrial biogenesis, the process of creating new mitochondria within cells.
   • Regular endurance training can lead to an increase in mitochondrial density but for aging female athletes – HIIT and SIT over Zone 2!
3. Maximal Fatty Acid Oxidation:
   • Fatty acid oxidation, also known as fat metabolism, is the process by which the body breaks down stored fat to generate ATP.
   • Maximal fatty acid oxidation is the efficient utilization of fats as an energy source.
   • Achieving maximal fatty acid oxidation often involves a combination of dietary choices and exercise.
   • Here are some strategies that work for men but not so much for us aging females:
     • Incorporate a diet that is lower in carbohydrates and higher in healthy fats to encourage the body to rely more on fat for energy.
     • Engage in endurance exercises that require sustained energy, as this promotes the utilization of stored fat for fuel.

Body Composition Changes for the Aging Female Athlete

Dr. Stacy Sims 

1.  HIIT intervals (10-60 seconds all out hard as you can go/fast with 30-90 seconds recovery
2. Resistance Training 1-6 reps, 3-5 sets, 2-4x week
3. Prioritizing Protein 30-50g per meal, 3x day = 100g or more quality clean animal based protein
4. Strategic natures carbs around exercise to help shuttle glucose into the cell for fuel before HIIT

Studies show…

1. Less volume but higher intensity to create body composition change and aerobic fitness for menopausal female
2. Total fat mass, lean body mass and muscle mass only changed with HIIT training with Resistance Training
3. Resistance training increases percentage of muscle mass
4. HIIT Training changed abdominal fat mass but not increase lean body mass
5. Combine resistance training to moderate changes of body composition with HIIT (right kind)
6. Fat changes – lipid turnover

Dr. Stacy Sims writes…

“As an active woman you need to eat enough, being sure to consume a well-rounded diet that includes ample amounts of fruits and vegetables and all your macronutrients (protein, fats, and carbohydrates).

For reference, on a moderate training day, which is a day where you’re doing a HIIT session, a heavy weight session,  or 1 to 2 hours of cardio you need:

• Carbohydrate: 3-4 grams per kg of body weight
• Protein: 2-2.3 grams per kg of body weight
• Fat: 1.2 grams per kg of body weight

So a 140-pound woman would need to eat about 2300-2500 calories on the majority of her training days. That’s a far cry from what many women actually eat.  Here are some telltale signs of underfueling. Many trainers and coaches will see these signs and chalk them up to “overtraining.” But in reality, they’re symptoms that you’re not eating enough to support your training.

Decreased training response. One of the first signs of lower energy availability is your performance plateaus or decreases. You can’t hit your wattage. You have less strength and power. Your heart rate is off. You’re not recovering well.

Irregular periods.One of the reasons I am so adamant of tracking your period, if you usually have one, is that a tell-tale sign of underfueling is change in your menstrual cycle- bleeding becomes lighter and shorter, you skip a period or two. These are signs that there is not enough fuel coming in to support your endocrine health.

Bone health decreases. Stress reactions and fractures are a major warning sign of low energy availability.

Immunity drops. You end up more prone to infection. So if you’re starting to pick up every cold, your immune system is depressed.

Gut distress increases. This one can be tricky because it can mimic symptoms of hormonal fluctuation that women often experience. But low energy availability also can cause IBS symptoms, bloating, gassiness, nausea, and generally not feeling well after eating. That’s because your gut microbiome is off from the chronic inflammation that happens when your body is under stress from not having enough energy to perform all of its functions.

Coordination worsens. Without the energy you need, you are more fatigued, which impairs your cognition, reaction time, and coordination.

Chronic hangriness. Low energy availability can make you perpetually hangry. You feel more irritable, anxious, and depressed. Your hunger cues may be gone at this point, so you don’t even know that you’re “hangry.” Or you may feel really hungry at odd times like when you’re out running errands or when it’s time for bed.

But don’t wait for these symptoms to pop up to eat enough! Proper fueling is the number one way to enjoy immediate performance gains.

https://www.drstacysims.com/blog/underperforming-research-shows-you-re-likely-undernourished

Lipid Turnover as we age – what is happening to how are body uses and stores fat with changes in body fat

1. Its not about using more fat and burning fat but its about changing the rate of fat use by tissue

2. Changes in the rate of fat/lipid fat use by the body
3. Increased use by the body
4. Dysregulation in the muscle cell as we can’t pull in glucose into the cell as well + inflammation + oxidative stress
5. Signals to increase lipid update into muscle and adipose tissue as a storage factor for the increased need of fat fuel
6. Results in need for HIIT & SIT Training: short, sharp and low volume (5 minutes or less) and total time under 20 minutes or else you are not doing high intensities to create stress and adaptation
   1. HIIT 80% or more of max HR with longer intervals 1-4 minutes (5 minute max) with variable rest
   2. SIT training – 30 seconds or less sprint all out intervals
   3. HIIT Training = Metabolic Control & Cardiovascular fitness – glucose to keep muscle contraction going + longer stimulus changes blood vessel; metabolic homeostasis (needs certain amount of glucose to keep it going); 1 or more minute of hard work – needs glucose to fuel work so teach body to pull glucose in and become more sensitive to glucose at rest (and insulin)
   4. SIT Training = induce epigenetic changes in muscle cell to improve fast twitch & top end metabolic anaerobic capacity to improve ability to pull in more glucose into cell without using insulin makes muscle more efficient and effective;
   5. Mitochondria -aerobic metabolism with 1 minute or longer we do get into aerobic metabolism
   6. Anti-oxidation = improves response and reduces oxidative stress
   7. Acute inflammatory response – working at hard intensity will induce inflammatory response
   8. Total work time is 20 minutes or less – plus intervals are not more than 5 minutes at once and recovery time down to Zone 1 is essential.

Why HIIT Training?

1. Metabolic homeostasis – “getting your body to understand that is needs a certain amount of  glucose to keep muscle contraction going”
2. Improved pathways to skeletal muscle = mitochondrial adaptation = more mitochondria in the muscle
3. Improves microvascular blood flow = “The microcirculation is the circulation of the blood in the smallest blood vessels, the micro vessels of the microvasculature present within organ tissues.
4. Increased blood flow WITHIN the muscle:  We have better control of our blood flow – stimulate small capillaries to grow and improve blood flow into the muscle due to the strong stress of HIIT
5.  Transport available carbohydrate/glucose within the skeletal muscle
6. Anti-oxidation upregulation of oxidative response to ROS – reactive oxidative species
7. Greater GROWTH HORMONE response and increases natural form of Testosterone
8. Decreases estrogen and counters cortisol – estrogen is not needed so can be used other places
9. HIIT is a strong stimulus to decrease abdominal fat – changes body composition and positive changes with body weight
10. Improve blood vessel function (improve blood flow into muscle) and cardiovascular health
11. Pre menopause vs. Peri & Post Menopausal changes = enhancing of a pathway that regulate genes for mitochondrial adaptations and content in the muscle = more mitochondria in the muscle with HIIT training more in transitional phase
12. Oxidative metabolism = increase in lipid uptake, not storing lipid/fat but using lipid/fat (more into muscle but using more) = helps change
    1. increase in lipid uptake that is not being stored but being used
    2. Uptake in muscle cell but we are using more
    3. Upregulation to oxidative response
    4. More carbohydrate/glucose into muscle
    5. Oxidative metabolism = increase in fat fuel into muscle cell to be USED not stored
    6. Better anti-oxidation capacity  – upregulation to response of ROS
    7. Body composition changes

Why SIIT Training:  10-30 seconds ZONE 5 to recovery down to ZONE 1

1. SIT = induce epigenetic changes in muscle cell to improve fast twitch & top end metabolic anaerobic capacity to improve ability to pull in more glucose into cell without using insulin makes muscle more efficient and effective
2. We need some carbohydrates to fuel the HIGH intensity exercise
3. Shuttle glucose/carbs into muscle cells via insulin and/or GLUT4 Transporters
4. GLUT4 “gates” work to pull glucose into muscle cell
5. ATP-CP fuel for sprints – glycolysis is next step to break down glucose in cell to provide fuel
6. We need enzyme to stimulate glucose metabolism glycolysis – pull glucose into cell for  fuel
7. Increase in Glycogen synthase to convert glucose into glycogen – more enzyme to store muscle and liver glycogen
8. Activate PROTEIN kinase genes to tell body to regenerate itself; enhance protein synthesis and carbs to help with fueling high intensity = increase sensitivity =improve glucose homeostasis
9. Using the glucose helps reduce insulin insensitivity/improves insulin sensitivity
10. Overall glucose homeostasis is improved as a result
11. Strong intense stress of the SPRINT intervals – need more carbs to fuel intensity 
12. Increased carb glucose intake into cells 
13. End up using more BODY FAT AT REST –
14. Results in more LIPID REMOVAL and utilization 
15. Increases our lean mass and decreasing fat mass
16. Improves FAST TWITCH Muscle Fibers
17. Improves the “top end Metabolic Anaerobic Capacity” zone 5
18. Epigenetic changes to make the muscle more efficient and effective
19. Allow our muscles to pull in more glucose into muscle cells without the need of insulin
20. Without estrogen and progesterone around to help

BIG TAKE AWAYS: as we age… 

1. Lift heavy weights 1-6 reps, 3-5 sets
2. Add in HIIT (30 seconds to 5 minutes max) and SIT intervals (10-30 seconds all out)
3. Add in JUMP training or Plyometric training to increase power and speed
4. As we lose Estradiol and receptors- we lose the changes that E2 did for us with speed, power, strength and body composition!

1. Cardio machines as treadmill, bike assault bike, row erg or ellipitcal machine:  go hard as you can for 10-30 seconds then super slow recovery 2 minutes
2. Box jumps, jumps or jump squats with 30 second recovery
3. Kettlebell swings with 30 seconds recovery
4. Work up to 4-5 reps then build to 10 rounds total (max 10 rounds if done right!)
5. Its not about how many rounds you do- but the intensity you are doing = QUALITY over QUANTITY

Here’s a more detailed explanation of how this LIPID UPTAKE with SIT stressors- process works and contributes to changes in body composition:

1. Carbohydrates for High-Intensity Exercise:
   • High-intensity exercises, such as SPRINT intervals, require a significant amount of energy.
   • Carbohydrates are the body’s preferred source of energy for intense activities because they can be broken down quickly to provide fuel.
2. Increased Glucose Intake into Cells:
   • When you consume carbohydrates, they are broken down into glucose, which enters your bloodstream.
   • During intense exercise, your body increases its glucose uptake into muscle cells to provide the necessary energy for the activity. This is facilitated by the hormone insulin.
3. Fat Utilization at Rest:
   • After intense exercise, especially when you’ve used up a substantial amount of carbohydrates, your body undergoes a process known as the “afterburn effect” or excess post-exercise oxygen consumption (EPOC).
   • During EPOC, your body continues to burn calories and uses a higher percentage of stored fat for energy during the post-exercise recovery period.
   • This increased fat utilization is partly due to the body’s attempt to replenish glycogen stores (carbohydrate stores) and repair muscle tissue damaged during intense exercise.
4. Effects on Body Composition:
   • Consistently engaging in high-intensity interval training like SPRINT intervals, combined with appropriate carbohydrate intake before and after exercise, can lead to positive changes in body composition.
   • The high-intensity exercise helps burn calories and increase metabolic rate, contributing to fat loss.
   • Adequate carbohydrate intake ensures that your body has the energy it needs for these intense workouts and helps preserve muscle mass. This is crucial because maintaining muscle mass can further boost your resting metabolic rate, leading to more fat utilization at rest.
   • Over time, this combination of factors can lead to increased lean mass and decreased fat mass.

It’s important to note that individual responses to exercise and nutrition can vary. Some people may benefit from a slightly higher carbohydrate intake before intense workouts to optimize performance, while others may do well with lower carbohydrate levels.

Consulting with a registered dietitian or a sports nutritionist can help you tailor your carbohydrate intake and overall nutrition plan to your specific needs and goals.

In summary, the synergy between intense exercise, carbohydrate intake, and post-exercise fat utilization can contribute to positive changes in body composition, including increased lean mass and decreased fat mass, especially when this approach is consistently followed over time.

Menopausal women experience hormonal changes, including a decrease in estrogen levels, which can impact how their bodies use fat as fuel during exercise and post-exercise. 

Here’s an explanation of how this process works and how to optimize lipid uptake and fat utilization for changing body composition:

1. Hormonal Changes during Menopause:
   • Estrogen plays a role in regulating metabolism and fat storage. As women go through menopause, estrogen levels drop significantly.
   • Lower estrogen levels can lead to an increase in fat accumulation, especially around the abdomen. This is due to changes in how the body stores and utilizes fat.
2. Fat Utilization during Exercise:
   • During exercise, the body primarily uses carbohydrates and fats for energy. The ratio of carbohydrate to fat utilization can vary depending on the intensity and duration of exercise.
   • With lower estrogen levels, the body may be more inclined to use fat as a fuel source during exercise, as estrogen has been shown to influence carbohydrate metabolism. This can be advantageous for women looking to burn stored body fat.
3. Post-Exercise Fat Utilization:
   • After exercise, the body continues to burn fat for energy during the recovery phase. This process is influenced by various factors, including insulin sensitivity and muscle mass.
   • Women going through menopause can benefit from incorporating resistance training into their exercise routines. Building and maintaining lean muscle mass can help increase the overall metabolic rate, allowing the body to burn more calories, including stored fat, even at rest.
4. Optimizing Lipid Uptake and Fat Utilization:
   • Diet: Menopausal women should focus on a balanced diet that includes healthy fats, lean proteins, and complex carbohydrates. A diet rich in whole foods can help regulate blood sugar levels, making it easier for the body to access and burn stored fat for energy.
   • Interval Training: High-intensity interval training (HIIT) can be effective in increasing fat oxidation during and after exercise. Short bursts of intense exercise followed by brief periods of rest can enhance metabolic rate and fat utilization.
   • Stress Management: Chronic stress can disrupt hormonal balance and promote fat storage. Stress-reduction techniques such as meditation, yoga, or deep breathing exercises can be beneficial.
   • Adequate Sleep: Getting enough quality sleep is crucial for hormonal balance and overall metabolic health.
   • Consultation with a Healthcare Professional: It’s advisable for menopausal women to consult with a healthcare provider or a registered dietitian to develop an exercise and nutrition plan tailored to their specific needs and goals.

In summary, menopausal women can use fat as fuel during exercise and post-exercise due to changes in estrogen levels, but they can optimize this process by focusing on a balanced diet, incorporating resistance and interval training, managing stress, getting enough sleep, and seeking professional guidance.

Increasing lipid uptake and using stored body fat for energy can contribute to changes in body composition, helping to reduce body fat and improve overall health.

There are plenty of sources of carbohydrates that contain 20-30 grams of carbohydrates and are gluten-free and free of refined sugar.

Here’s a list of some healthy options:

1. Fruits:
   • 1 medium-sized banana: Approximately 27 grams of carbohydrates.
   • 1 cup of berries (strawberries, blueberries, raspberries): About 20-25 grams of carbohydrates.
2. Vegetables:
   • 1 medium sweet potato: Approximately 20-30 grams of carbohydrates.
   • 1 cup of cooked quinoa: Around 30 grams of carbohydrates.
   • 1 cup of cooked brown rice: About 45 grams of carbohydrates, so you can adjust the portion size accordingly.
3. Dairy (if you tolerate dairy):
   • 1 cup of plain Greek yogurt: Typically contains around 10-15 grams of carbohydrates, depending on the brand.
4. Nuts and Seeds:
   • 1 ounce of almonds: Roughly 6 grams of carbohydrates.
   • 2 tablespoons of chia seeds: About 12 grams of carbohydrates.
5. Non-Gluten Grains and Flours:
   • 1 serving of gluten-free oats (check the label): Approximately 27-30 grams of carbohydrates.
6. Tubers and Roots:
   • 1 cup of mashed butternut squash: About 22 grams of carbohydrates.
7. Non-Gluten Pasta:
   • Explore gluten-free pasta options made from rice, chickpea, or lentil flour, and adjust the serving size to reach your desired carbohydrate intake.

Remember to check labels and ingredient lists to ensure products are truly gluten-free and do not contain refined sugar. Additionally, portion sizes can be adjusted to fit your specific carbohydrate goals, whether you’re looking for a 20-30 gram serving or more.