Weekend Q&A: How do I Avoid Constant Fatigue from Low Energy Availability in My Training (A Mom Over 40)

Wits & Weights | Nutrition, Lifting, Muscle, Metabolism, & Fat Loss

How can you overcome feeling aimless and frustrated with recovery issues in your training, especially over 40 with a family?
The question we're answering is:
"I am a 46 year old mom and have been weight training since May 2022, focused on body recomp with at least one muscle building phase last spring. I have never done a fat loss phase. I have slowly but steadily put on muscle and lost body fat.
I have loved weight training and getting stronger and I also have loved stepping away from restrictive diets (and the requisite binging that accompanied them) and the fasting that I had done in the past. My macros have fluctuated a bit over time. I think I'm right about at maintenance, maybe a little bit of a deficit since I am very very very slowly dropping the weight.
However, my arms constantly feel sore and inflamed and I feel stiff and creaky and it is starting to make me dread upper body days. I actually have backed off training these last few weeks, dropping down to just 2 days a week of training and sometimes even only doing one set of everything because I just feel inflamed and weak. I haven't been able to do anything related to my biceps in months--I just skip those exercises entirely.
I guess I just feel a little aimless at the moment and a little frustrated by this recovery issue and would love to re-focus."
Find out in today's Weekend Q&A bonus episode.
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This is a special Weekend Q&A edition of the Wits & Weights podcast, where we supercharge your Saturdays with an answer to one burning question so YOU can put it into action this weekend.
These questions are taken from the weekly #AskPhilip thread in our free Wits & Weights Facebook community. If you’re feeling overwhelmed by the endless amount of information and, let’s be honest, MISinformation online and just want a straight up answer without the jargon, that’s what this free service is for.
With the weekly #AskPhilip thread, you can post a specific question relevant to your unique, individual situation that week and have it answered live by me on Friday. If you’d like to experience it yourself, I invite you to use the link in the show notes to join the Wits & Weights Facebook group. It’s totally free and you’ll quickly find out what a positive and supportive community it is.
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