Short episode to follow up on how to change body composition and metabolic flexibility as we enter our transitional hormone years as an aging female athelte. What is metabolic flexibility? How does it change for menopausal women and impact their fuel use during exercise plus their body composition -lipid/fat usage for fuel? "Metabolic flexibility is the body's ability to efficiently switch between different energy sources and adapt to varying nutritional and physiological conditions. It plays a crucial role in overall metabolic health and is closely related to how the body regulates energy intake, storage, and expenditure. When someone is metabolically flexible, their body can effectively use carbohydrates, fats, and, to some extent, protein as energy sources, depending on the availability of these nutrients and the body's energy needs. Metabolic flexibility is essential for maintaining stable blood sugar levels, controlling appetite and food intake, and supporting overall energy balance. Individuals with good metabolic flexibility are often better able to: Switch between using carbohydrates and fats for energy, which is important for maintaining stable blood glucose levels. Adjust to changes in diet, such as transitioning from a high-carbohydrate to a low-carbohydrate diet. Respond to exercise and physical activity by efficiently utilizing stored energy reserves. Regulate appetite and food intake based on nutritional needs. Metabolic flexibility can change with age, hormonal changes, and lifestyle factors. For menopausal women, hormonal fluctuations associated with the transition into menopause can have several effects on metabolic flexibility: Hormonal Changes: During menopause, there is a significant decline in estrogen levels. Estrogen plays a role in regulating metabolism and body fat distribution. Its reduction can lead to changes in body composition, including an increased tendency to store fat, particularly around the abdomen. This can impact metabolic flexibility. Insulin Sensitivity: Some women may experience changes in insulin sensitivity during menopause, which can affect their body's ability to regulate blood sugar levels. Reduced insulin sensitivity can hinder the body's ability to switch between carbohydrate and fat metabolism efficiently Read Dr. Stacys Sims blog and research study she reviewed here