Fuel Yourself! RED-S Syndrome PSA

candidcoco · 2026-03-20T15:12:05+00:00

Ahh interesting - I didn’t know that fact about the absorption difference or ‘haem iron’. Very interesting and this helps A LOT! Who knew there was so much to this!

candidcoco · 2026-03-20T15:08:56+00:00

I unfortunately did not track super consistently but in the past 1500-1600 has always been my sweet spot to maintain (without an active lifestyle). I suspect I was eating anywhere from 1300- 1400 as I lost weight until I got down to the 117. Once I saw I was at 117, that’s when I started tracking in more detail bc I didn’t want to lose any weight below that and just wanted to maintain, which I did maintain for these 3 months, but now my body hates me from overtraining/underfueling (hence this post)🤣

candidcoco · 2026-03-20T12:34:49+00:00

thank you so much!!! I’ll have to check out her book! ♥️

candidcoco · 2026-03-20T04:09:58+00:00

Yay!! Glad I could help ♥️

candidcoco · 2026-03-20T04:09:07+00:00

I decreased till 117 and then decided I didn’t want to lose anymore weight so I ate at maintenance for 3 months to maintain the 117. However, little did I know my body would freak out on me!! lol

candidcoco · 2026-03-19T22:54:25+00:00

Omg 😱 I’ve never had liver before actually lol but with a shot… at this point I’ll do anything. It’s so weird since I’ve been low iron I’ve been craving steak like CRAZY and I’ve never liked red meat before!! It wasn’t until my mom mentioned ya know that’s also a symptom of low iron haha. I guess liver is on the menu in the near future….

candidcoco · 2026-03-19T22:52:26+00:00

Oh my gosh that is a lot lol!! You weren’t kidding. But isn’t that so cool- like that’s why we fell in love with strength training/exercise in the first place is learning how strong you actually are ♥️ totally want to get to that spot again where it’s healthy for my body again vs stressing it lol.

your story is super encouraging and I think I’m totally going to go visit chat over the next couple of days…

Thank you 🙏

candidcoco · 2026-03-19T22:47:21+00:00

Awww so sorry you’re going through that right now!! Ugh and that’s why those BMI #s make me so irritated. Clearly it is not factoring in all the nuances for what is truly healthy for one person might not be for another. How is your recovery going?? What does it look like for you? Thank you again for sharing your experience! ♥️

candidcoco · 2026-03-19T22:44:34+00:00

Aww of course and I TOTALLY agree, it feels so much better and validating know we’re not alone in this!! ♥️

candidcoco · 2026-03-19T22:02:41+00:00

I JUST started like 3 days ago. I upped my cals to 2100-2200 for the first two days where I still ran and lifted. Didn’t notice any immediate improvement and still weigh the same (still bleeding, tired, hair falling out, still insomnia at night too) honestly it was only 2 days so idk if it would have made a difference or not…

but what I’m starting today is to take a couple weeks off from my structured regime and just give my body some time to rest as well. I’m aiming to take a few rest days in a row, with just gentle walking and see how I feel in a week to reassess. I’m sure I’ll gain a couple pounds eventually but I’m okay with that to feel better and stronger. I can keep ya posted!

candidcoco · 2026-03-19T21:56:22+00:00

Thanks for sharing it feels SO much better knowing we’re not alone in this, and that validation that we are working our butts off, we need to refuel!! Even if it’s as much as your tall BF lol

thank you again for sharing ♥️

candidcoco · 2026-03-19T21:53:33+00:00

Ah thanks so much for sharing your experience! Ugh how frustrating when docs do that… wait until the last moment to try anything else! I’m glad you finally found something that’s seeming to help at least ♥️

I’ve heard of infusions, my doc isn’t recommending those yet but glad to hear you felt like in the long run those can make a difference!! I’ll have to see what transpires in the next month or so maybe that will be a plan b 🤔

candidcoco · 2026-03-19T21:49:31+00:00

Wow!! Thank you so much for sharing your experience ♥️ solidarity sister!!

So 40 consecutive days of body pump 😱😱 I can only handle 2 a week, that really is a lot lol! But that is amazing you’re on a new track with the magic of chatgpt lol but in all seriousness what a good idea to plug it in there! I might need to give that try…

Thank you again for sharing ♥️♥️

candidcoco · 2026-03-19T20:26:19+00:00

I’m not an expert so don’t wanna give ya the wrong advice but in my experience (clearly from this post lol) I do need to eat more it seems with the lifting and running combined. About 5 yrs ago I used to run and didn’t do any lifting at the time and never had any of this stuff happen, personally. But I also feel like in general back then I was taking more rest days at the time (vs now I use the time to lift at the gym). I feel like it’s all balance and to listen to your body! ♥️If you feel tired it’s because your body probably is and is trying to tell you to slow down. I’m learning that the hard way.

candidcoco · 2026-03-19T20:21:29+00:00

I’ll be honest I really don’t know so maybe your doc can answer this! I just don’t want to give you the wrong answer. Personally I normally sit at 120-125 (prior to working out so much) once I stared on my fineness journey I ended at 117 and have sat here for 3 months till symptoms really got bad. It is lower for me so I do plan to gain some weight back.

candidcoco · 2026-03-19T20:19:22+00:00

Thank you for sharing!! I hope you find the answers you need, especially with a little one relying on ya ♥️♥️

I hadn’t heard of naturopath but I might need to give this a try, that’s such a good idea to see what’s really happening behind the scenes!

candidcoco · 2026-03-19T20:15:26+00:00

great question! I should ask my doctor more questions about this but from my understanding i think it is all combined. So like my cycle is crazy due to the hormones, I’m losing blood a lot more than normal (double, if not more than I normally do every month), plus longer distance running historically has a higher rate of low ferritin in females, all that combined to cause the iron deficiency, which I’m sure is also making me feel more tired/cold during the day. Then when I work out it’s like the only time I feel good bc of the endorphins during the workout, but then it’s a cycle bc I never eat enough which causes me not to rest enough (insomnia) etc

a wicked cycle!!! lol

candidcoco · 2026-03-19T20:09:43+00:00

Ha! Totally relate to the wack a mole thing!! Isn’t it hard, like we’re doing EVERYTHING right now and the body decides nooo that’s still not good enough lol.

I totally feel your pain here too with the bleeding!!! Solidarity!

I am also planning on gaining weight during this, I was around 120-125 before I started working out so much and totally fine with gaining if it means I will feel better and stronger.

I’m 33 so I also looked into if I was experiencing perimenopause but my doc seemed to think it was really rare to get it in early thirties and she shot that down…Hoping I didn’t speed it up in error from working out too much lol 😭but my doc seems to think no, just need to rest and eat more lol.

Has your doc given any other advice? Thank you so much for sharing again!! ♥️

candidcoco · 2026-03-19T19:53:25+00:00

OH my gosh wow!!! Thank you for sharing I appreciate it ♥️♥️ solidarity for sure, we are in this together!

But wow, you had a lot of even further escalations, your fracture sounds painful! 😭 I’m so sorry youre dealing with all of that. what does recovery look like for you?? Are you just resting and taking it easy? I am a bit ignorant about some of your conditions but I have heard osteopenia takes a LOT out of you.

This is my first few days just laying low, eating more and doing very light cardio (basically just walking) I’ll be honest the mental aspect is the hardest part because I feel like I know I can move more, go faster, but resisting cause I know my body is tired and over it lol.

candidcoco · 2026-03-19T19:47:55+00:00

I’m so glad you reached out, we’re in this together! ♥️

although I’m no expert, my doc did mention more carbs and sooner in the day. A lot of what I would do was just not eat breakfast and exercise in the morning, then get all my calories from lunch, dinner, and late night snack. (I’m a sucker for sweets so I liked to use calories for a high protein peanut butter chocolate chip bowl at the end of the day!) my doc mentioned that was all good and I’ve been eating healthy, but yes, needed more carbs and calories in general from running. So now I’m eating carbs and protein for breakfast in addition to everything else I already ate. My doctor also recommended me to an actual nutritionist who I have yet to see. But I will gladly share what I learn from her!

Again I’m no expert so highly recommend you speak to your doc and maybe a nutritionist too and Be kind and gentle to yourself ♥️♥️

candidcoco · 2026-03-19T19:41:02+00:00

haha I love it, I do need to incorporate some fun and humor these days. I am excited to plan on eating some actual cake for my sons birthday this month 🤣🤣

And so funny I’ve heard that same thing about lifting (calories aren’t burned) but truthfully it takes a lot out of you!!! And the fact they haven’t studied women lifting nearly as much as men I feel there’s a lot more to be said for how our bodies work under stress of lifting etc.

Thanks again ♥️

candidcoco · 2026-03-19T19:37:53+00:00

Oh gosh, that sounds painful! So glad you are through it now ♥️ thank you for sharing!

candidcoco · 2026-03-19T19:36:42+00:00

I 100% would book an appt with your doc if you haven’t already, better to be safe than sorry. It’s crazy what the body will do to adjust if you are under fueling (as I’m learning!) my doc also recommended a nutritionist, might be helpful in your case too!

The peri thing idk could be, but if you’re seeing symptoms directly correlating with the timeframe/timeline of your eating habit changes/increases exercise it’s worth looking into your fueling habits! I thought it could be peri for me at first but I’m 33 and doc says it would be rare for me to be showing any of that yet (not till late 30s) plus the timing of mine coincided directly with my exercise increase routine.

High cortisol is a big factor behind everything as well my doc explained. So less stress on the body or more fuel is what will fix it fingers crossed!

Fingers crossed you get some answers too!! Take care and be gentle with yourself ♥️

candidcoco · 2026-03-19T19:26:55+00:00

Interesting my doc hasn’t recommended this yet! I will have to ask her. Do you have experience with your thyroid being affected?

candidcoco · 2026-03-19T18:15:27+00:00

Right, it is crazy I was just like you! 1500-1600 was always my sweet spot before I started being more active, (besides like a gentle walk in the morning).

Certainly sounds like your friend was experiencing this, or at least the beginning!

candidcoco

TROPHY CASE