The Biggest Mistake Women 40+ Make: Training Fasted
You wake up, grab a coffee, and head straight to your workout. You’ve been told for years that training on an empty stomach is the "secret" to burning more fat. It feels productive. It feels like you’re being disciplined. But if you’re over 40 and wondering why your body isn’t changing despite all that effort, your fasted cardio or 6:00 a.m. lifting session might be the exact thing holding you back.
Most women I talk to are terrified of eating before a workout. They think it "undoes" the work or that they’ll perform better on "empty." In reality, you aren't doing yourself any favors. You’re likely just running your engine on fumes, and in midlife, those fumes are costing you the very muscle you’re trying to build.
Why "Empty" Isn't Better
When you train fasted, your body has to get energy from somewhere. Since you haven't fuelled up, it often looks to break down muscle tissue to provide the energy needed for that high-intensity interval or heavy set of squats. As women in midlife, we are already fighting a natural decline in muscle mass -a process called sarcopenia. The last thing we want to do is give our bodies a reason to burn muscle for fuel.
Muscle is your metabolic engine. It’s what keeps your metabolism humming and gives you that toned look you’re after. When you train fasted, you aren't just "burning fat" - you’re often sacrificing the very tissue that helps you stay lean and strong.
The Hormone Factor
Midlife is a game of hormone management. Between perimenopause and menopause, our cortisol (stress hormone) levels are already sensitive. Training hard on an empty stomach sends a massive stress signal to your brain. It screams "scarcity," which can lead to higher stress levels, disrupted sleep, and - ironically - more stubborn midsection fat.
Instead of a body that feels safe to drop fat and build muscle, you’re creating a body that’s stuck in survival mode. That "worn-out" feeling you have two hours after your workout? That isn't proof of a good session. It’s proof that you’ve depleted your system.
The Solution: Fuel for the Work
If you want to see real changes in your body composition, you have to stop treating your workouts like a way to "earn" your food and start treating your food as a way to power your workouts.
Prioritize Protein: You need amino acids in your system to prevent muscle breakdown. Aim for a small, protein-rich snack or a scoop of protein powder before you hit the gym.
Don't Fear the Carbs:Carbs are your body's primary energy source for training. A small amount of easy-to-digest carbs (like a banana or a piece of toast) will give your muscles the glucose they need to actually lift heavier and push harder.
Timing Matters: You don't need a full three-course meal. A simple 150-200 calorie snack 30-60 minutes before training can be the difference between a mediocre session and a PR (personal record).
I’ve Been There
I used to be the person who thought more was better and less (food) was best. I owned a CrossFit gym, I pushed through the exhaustion, and I trained on coffee and grit. It didn't work then, and it definitely doesn't work now that I’m 52. When I started fuelling my sessions, my energy stabilized, my recovery improved, and I actually started seeing the muscle I was working so hard for.
Stop Hesitating
You’re not broken, and you aren't "too old" to see results. You’re just hesitating to give your body what it actually needs to perform. Change is uncomfortable, and eating when you’ve been told "fasting is king" feels like a risk. But the real risk is staying exactly where you are: tired, frustrated, and losing muscle.
Stay engaged with the process. Feed your body. Lift the heavy weights. That is how you move the needle.
Ready to stop guessing and start seeing results?
If you're tired of the "start-stop" cycle and want a nutrition and strength plan tailored to your midlife body, let's talk.