Why Your Training Isn’t Working in Perimenopause (And What to Do Instead)
If you’re training regularly, eating well, and still not seeing the results you expect, it can feel incredibly frustrating.
This is something I see often.
Women come to me saying, “I’m doing everything I used to do—but it’s just not working anymore.”
And they’re right.
Because what worked before doesn’t always work now.
But this isn’t about needing more discipline or more motivation. It’s about understanding that your body is responding differently—and adjusting your approach accordingly.
It’s Not Just About What You Eat—It’s About What Your Body Can Do With It
We often focus on food choices—protein, carbs, healthy fats—which are all important.
But what matters just as much is how your body is:
Producing energy
Using fuel during exercise
Recovering afterwards
Responding to stress
If any of these are off, you can be doing all the right things on paper and still feel like you’re not progressing.
This is why I often say—it’s not just about nutrition, it’s about physiology.
Why Energy Feels Less Reliable
One of the most common things I hear is:
“My energy just isn’t as consistent as it used to be.”
This often comes down to how efficiently your body can switch between fuel sources.
Your body should be able to use carbohydrates when it needs quick energy, and fats when it needs sustained energy. When this flexibility isn’t there, you’re more likely to experience dips, cravings, or that “wall” during training.
This can be influenced by a number of factors—blood sugar balance, nutrient status, stress levels, and hormonal shifts.
So rather than needing more fuel, you often need better use of that fuel.
If you’re unsure how to structure meals around training, I’ve shared some simple examples in my ‘Eat to Train’ guide:
👉 Get your copy here
Recovery: The Piece That’s Often Missed
Most people focus on the training itself.
But it’s actually in recovery that your body adapts, builds strength, and improves performance.
When recovery isn’t supported, things start to feel harder than they should. You may notice ongoing fatigue, more soreness, or that your body just isn’t bouncing back between sessions.
In practice, I often see this linked to a combination of under-fuelling, busy lifestyles, and increased stress load—alongside changes in how the body regulates inflammation and repair.
For many women, improving recovery unlocks progress far more effectively than increasing training intensity.
Where Hormones Fit In (Without Overcomplicating It)
Hormones are part of the picture—but rarely the whole story.
They influence how you access energy, how you store fat, and how effectively you recover. But they’re always interacting with other factors like nutrition, sleep, and stress.
What I find most helpful is not focusing on “fixing hormones” in isolation, but supporting the systems that influence them—particularly energy production, nutrient status, and inflammation balance.
Methylation: A Key but Overlooked Process
This is something I explore more in clinic, especially when someone feels like their energy and resilience just aren’t where they should be.
Methylation is a process involved in energy production, hormone metabolism, detoxification, and brain function.
When it’s not well supported, you might notice fatigue, poor recovery, low motivation, or feeling more affected by stress than usual.
As your body changes, your demand for nutrients that support this process increases. If those needs aren’t met, everything feels a bit harder—training included.
If you’re interested in understanding this in more detail, I offer genetic testing that looks at pathways such as methylation and energy production here:
👉 https://www.melaniefloodnutrition.com/nutrigenomics-genetic-testing-with-lifecodegx
Gut Health and Nutrient Absorption
Another area that often gets overlooked is gut health.
Even with a good diet, if your gut isn’t functioning optimally, you may not be absorbing the nutrients you need to support energy and recovery.
This can show up as bloating, fatigue, or feeling like food just isn’t “working” for you.
In many cases, improving gut health can have a noticeable impact on both how you feel day-to-day and how your body responds to training.
I often use functional stool testing and food inflammation testing in clinic to explore this further:
👉 https://www.melaniefloodnutrition.com
When It’s Time to Look Deeper
Sometimes the missing piece is simply having more information.
Looking at things like iron levels, B12, vitamin D, blood sugar balance or inflammation markers can often highlight why you’re feeling the way you are—even when everything appears “normal.”
If you’ve had standard tests but still don’t feel right, a more detailed approach to functional testing can provide valuable insight:
👉 https://www.melaniefloodnutrition.com
So What Should You Focus On?
Rather than overcomplicating things, I encourage clients to come back to a few key principles:
Focus on eating enough to support both training and recovery
Include protein regularly to support muscle repair
Don’t under-fuel carbohydrates, especially around training
Support your body with nutrient-dense whole foods
Prioritise recovery just as much as training
And most importantly—pay attention to how your body responds.
Final Thoughts
If your body isn’t responding the way it used to, it’s not a sign that something is wrong.
It’s a sign that your needs have changed.
With the right support, it’s absolutely possible to feel strong, energised and capable in your training again—but it often requires a more personalised approach.
Read more in my Eat to Train ebook which includes some gorgeous pre and post fuelling recipes = click here
If You’d Like Support
If this resonates, and you feel like you’re doing everything right but still not seeing results, this is exactly what I support clients with.