Midlife Fueling 101: Essential Sports Nutrition Advice for Peri & Postmenopausal Women with Kristen Arnold, MS, RDN, CSSD (Episode 226)

Hit Play Not Pause

Health & Fitness, Education, Self-improvement, Mental Health

4.9 • 696 Ratings

🗓️ 14 May 2025

⏱️ 59 minutes

🔗️ Recording | iTunes | RSS

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Summary

Muscle and bone loss. Inflammation. Bloating, diarrhea, and other GI issues. Peri and postmenopausal active women can face myriad training and performance challenges. But the good news is that a lot of them can be helped with proper nutrition practices. This week we dive into the basics on how to fuel your active midlife body, including what to know about carbohydrates, ultraprocessed foods, energy availability, protein, anti-inflammatory foods, supplements, and more with sports dietitian Kristen Arnold.

Kristen Arnold MS, RDN, CSSD is a board-certified sports dietitian, cycling coach, retired professional athlete, and team sport director for USA Cycling and professional cycling teams. Her private practice is centered around empowering women through evidence-based sports nutrition coaching and information, and she has done research on improving postmenopausal women's health through nutrition strategies and counseling. You can learn more about her and her work at sportsnutritionforwomen.com.

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Transcript

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0:00.0	You are listening to Hit Play, Not Pause, a feisty menopause podcast for active performance-minded women.
0:14.6	I am your host, Celine Yeager. Each week, I bring you advice from athletes, scientists, researchers, and other experts to help you feel and perform you best no matter what your hormones are doing.
0:25.0	This show is a production of Live Feisty Media.
0:31.0	Hello, strong feisty women.
0:33.2	Welcome to Hit Play Not Pause, the podcast where we will probably never ever tell you, just move more and eat less.
0:40.8	All right, I have a nice back-to-basics show for you this week.
0:45.9	A while back, one of our regular sports dieticians, Kristen Arnold of Sports Nutrition for Women,
0:51.4	dropped me a line and asked if I was interested in doing a show on the top
0:55.4	nutrition tips that she had gathered for parian postmenopausal women. And I was like,
1:00.7	uh, yeah, of course I am. So we got together and we did a show. And what I love about Kristen
1:06.6	is she's just super down to earth and well researched and explains things very well. And I always
1:14.1	learned something from her. Like this week, I learned that the underlying GI issues, the GI woes,
1:20.2	that many active women in our demographic face are actually signs of low energy availability.
1:26.5	They're not eating enough to support their gut health.
1:29.9	So we talk all about that. We talk about protein, carbs, inflammation, supplements, much, much more.
1:35.9	So I won't talk too much here, but rather let Kristen do the talking for us.
1:40.5	And if you aren't familiar with Kristen, she is a board certified sports dietitian, cycling coach, retired professional athlete, and team sport director for USA cycling and professional cycling teams.
1:51.9	She has done research on improving postmenopausal women's health through nutrition strategies and counseling, and you can learn more about her and her work at sports nutrition for women.com.
2:02.1	That link will be in the show notes.
2:04.7	Quickly, before we get to it, give us a follow at Feisty Menopause on Instagram and Facebook.
2:10.0	Come join our private Hit Play NotPause Facebook group where you can get 24-7 help from about 35,000
2:16.3	women and click in those show notes and sign up for my
	...

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