Signs You’re Eating Too Little (and Why It Backfires) | Dr. Stacy Sims

Chronic under-fueling, specifically the common 1,100 to 1,200 calorie diet, triggers a biological survival mechanism that halts fat loss and accelerates muscle breakdown. Dr. Stacy Sims, a specialist in female physiology, explains that such low caloric intake fails to meet the basic resting metabolic rate, forcing the body to enter a "fight or flight" sympathetic drive. This state leads to the preservation of fat—particularly visceral fat around organs—while the body cannibalizes lean muscle mass for energy. During the menopause transition, hormonal shifts exacerbate this stress response, resulting in increased insulin resistance and the "tired but wired" sensation. Shifting from a scarcity mindset to one of nutritional abundance is essential to signal the hypothalamus to build metabolically active tissue. Prioritizing adequate nourishment over restrictive dieting restores metabolic health, improves sleep, and allows the body to utilize fatty acids for fuel rather than storage.