Ep 125- Eat More, Build Muscle: A Sports Dietitian's Guide to Perimenopause Nutrition, Protein & ...

Send us Fan Mail (https://www.buzzsprout.com/2362732/fa...) Kat welcomes Kristin Arnold, a board-certified sports dietician, cycling coach, and retired pro athlete, to discuss how women’s fueling needs and recovery shift in midlife and how to move past restriction-based diet culture. Kristin emphasizes noticing guilt/shame thought patterns, seeking credible evidence-based guidance, and balancing nourishment, performance, and pleasure with an “All Foods Fit” approach. They cover common midlife pitfalls like cutting calories due to body recomposition, how low energy availability can worsen sleep and stall training progress, and practical signs of under-fueling such as waking hungry at night, poor recovery, and plateaus. Kristin explains nutrient-dense vs energy-dense foods, recommends periodic tracking “check-ins” (including Cronometer), and shares strategies for GLP-1 users to protect lean mass by prioritizing protein, timing, and individualized meal structure. She highlights protein targets, habit stacking, and small, sustainable meal-prep changes. Connect with Kristen: https://sportsnutritionforwomen.com/ 00:00 Fueling Changes With Age 00:18 Meet Kristin Arnold 01:07 Podcast Mission And Welcome 02:49 Breaking Diet Culture Mindset 04:33 Building Trust To Eat More 08:25 All Foods Fit Framework 10:12 Flexibility Without Burnout 11:35 Perimenopause Fueling Mistakes 15:01 GLP-1s And Training Nutrition 18:50 Plateaus And Underfueling Signs 22:13 Signs Youre Undereating 23:58 Night Hunger Fixes 24:52 Nutrient Vs Energy Dense 27:22 Tracking As A Check In 31:24 Training Day Appetite Swings 33:30 Protein Targets And Sardines 36:37 Habit Stacking For Protein 38:05 Meal Prep That Fits Life 41:53 Wrap Up And Where To Find Her 42:22 Final Podcast Outro ☎️ Schedule a Complimentary Call See if KatFit Strength is a good fit for you: Book Here (https://katfit.moxieapp.com/public/co...) 📩 Join the KatFit Strength Weekly Newsletter Get coaching tips, mindset insights, and updates: Sign Up Here (https://preview.mailerlite.io/forms/8...) ❓ Questions About Strength, Nutrition, or Cardio? Submit them here: Ask Kat (https://forms.gle/kndmqaf91psZEmPs6)