🔥 Protein: The Midlife Power Move Every Woman Needs (But No One Explains Clearly)
Protein & Perimenopause: Why Women 40+ Need More (and Why the Internet Is Driving Everyone Nuts)
If you’ve ever tried to Google “how much protein should I eat,” you’ve probably ended up more confused than when you started. Women in perimenopause are told a thousand different things about protein, and half the advice contradicts the other half.
One minute it’s, “Eat plants only! It’s the secret to longevity!”
Then suddenly it’s, “If you’re not gnawing on a ribeye for breakfast, you’re doing it wrong.”
No wonder so many women feel overwhelmed… and hungry.
But here’s the truth:
Your protein needs at 45, 52, or 63 are wildly different than they were at 25 — and no single dietary theory has the full picture.
Your hormones are shifting, your metabolism is changing, and your body needs more strategic support than ever before.
Let’s break it down in a way that actually makes sense.
Why Protein Matters More During Perimenopause & Menopause
When estrogen declines, your body changes in ways you feel, even if you can’t explain them:
1. Accelerated Muscle Loss (Sarcopenia)
This speeds up after 40. Less muscle = slower metabolism, more fatigue, and tougher weight loss.
2. Bone Density Drops
Estrogen protects bone tissue. When it falls, women are more vulnerable to osteoporosis. Adequate protein helps preserve bone strength.
3. More Insulin Resistance
This is a huge reason for belly weight and frustrating plateaus.
4. Hot Flashes, Mood Swings, Night Sweats
Blood sugar swings and low protein can amplify these symptoms.
5. Slower Recovery & Lower Energy
Suddenly workouts hit harder, and fatigue lingers longer.
All of this is why most evidence-based experts now recommend higher protein intake for menopausal women than the standard RDA of 0.36 g/lb — which was never designed for women in hormonal transition.
So… How Much Protein Do Women 40–70 Really Need?
Short answer?
More than you think — but the “perfect number” depends entirely on your body.
Current research suggests 0.5–0.8 g/lb of bodyweight for most women in perimenopause and menopause.
But here’s where women get tripped up: every diet pushes a completely different target.
Different Diets Give Wildly Different Protein Advice
Here’s a quick look at how extreme the variations are:
Plant-Based Options (Lower Protein)
Forks Over Knives: ~0.36 g/lb
Ornish: ~0.41 g/lb
These can work beautifully for some women — and leave others exhausted.
Omnivore Options (Moderate Protein)
Mediterranean: ~0.36 g/lb
Paleo: ~0.55 g/lb
Often easier for midlife women to digest and maintain.
Carnivore Options (High Protein)
Carnivore: ~0.8 g/lb
Lion Diet: ~1.0 g/lb
Far more than most women actually need — but it shows how different the philosophies are.
Women trying to follow these recommendations often end up:
Undereating protein
Undereating calories
Overeating carbs
Triggering blood sugar swings
Increasing cravings
Struggling with energy
Feeling like they’re “failing”
The problem isn’t the woman.
It’s the one-size-fits-all dietary theory.
My Own Story (This Is Where Bio-Individuality Gets Real)
You want proof that there’s no single right approach?
Here’s mine.
According to “Eating for Your Blood Type,” I should thrive on a mostly vegetarian diet because I’m Type A. And trust me, I tried it. I gave it an honest effort.
But my body?
It felt dramatically better when I increased my protein — especially animal protein.
The difference wasn’t subtle.
And the biggest shift happened after doing a three-day metabolism-resetting fast.
This wasn’t a “starve yourself out” situation — it was fully supported nutritionally with balanced macros, bone broths, and hydrating drinks. Every macro was met.
And the result?
Energy. Real, sustained, steady energy.
The kind I hadn’t felt in a long time.
Sometimes the body needs a clean slate.
A reset.
A chance to lower inflammation and calm the chaos before starting something new.
For me, programs like Plexus offer that reset for women who need to clear the noise before figuring out what their body actually prefers. It’s not that they can’t get to balance alone — they can. But having the right stepping stone (and the right professional) makes the journey a whole lot smoother.
Source and Quality Matter Just as Much as Quantity
You can hit a protein number with:
Processed meat substitutes
Sugary protein shakes
Cheap deli meats
Protein bars full of artificial garbage
But that doesn't mean your hormones are cheering.
Women in perimenopause need clean, digestible, high-quality protein from sources like:
Fish
Poultry
Lean meats
Eggs
Beans and lentils
Tofu and tempeh
Nuts and seeds
Greek yogurt or cottage cheese (if tolerated)
Because your digestion, your gut, your stress levels, and your hormones all influence how you use protein — not just how much you swallow.
Why Working With a Professional Matters
Your symptoms are never caused by just one thing.
It’s always a mix of:
Hormone shifts
Digestion changes
Sleep issues
Stress
Blood sugar swings
Muscle loss
Inflammation
Lifestyle habits
Trying to follow one dietary theory because TikTok told you to?
You might accidentally be making everything harder.
When we work together, I help you identify:
Your ideal protein range
What types of protein your body digests best
How to time your intake
How to combine protein with carbs and fats for hormone balance
Whether you need a reset first
Whether supplementation will help
How to stabilize cravings and energy
How to build meals that keep you full and support your hormones
You could try every diet out there…
But why spend years guessing when you could finally understand what actually works for your body?
Final Thought
Protein isn’t just about muscle.
For women 40–70, it’s about:
Mood
Energy
Blood sugar
Weight
Sleep
Bone health
Strength
Confidence
Longevity
The right amount — and the right type — can change everything.
And if you’re tired of guessing, I’m here to help you figure it out.
