Why Protein Matters More in Midlife (Especially for Your Hormones)
If I had to name the number one nutrition mistake I see in women over 35, it’s this:
Not eating enough protein.
And no, this isn’t about bulking up or following a fad. It’s about giving your body the raw materials it needs to thrive—especially as hormones start to shift.
The Estrogen Connection
As we move through our 30s and 40s, estrogen levels start to decline. And one of estrogen’s many jobs? Helping you build and maintain muscle.
Less estrogen = harder to keep muscle on.
Less muscle = slower metabolism, more fatigue, more insulin resistance, and even increased risk of injury.
That’s where protein comes in.
Protein (and the amino acids it contains) is what your body uses to build and repair muscle. If you’re not getting enough, your body doesn’t have what it needs to stay strong, stable, and energized.
Why Muscle Matters (It’s Not Just About Tone)
Muscle is not just for improving your body shape. Skeletal muscle is considered an organ and plays a major role in several key health areas. Let’s explore some:
Metabolic health. The loss of muscle mass has been linked to metabolic disease, which increases one’s risk of heart disease, stroke, and type 2 diabetes. Increased muscle mass appears to be protective against the development of metabolic syndrome.
Insulin sensitivity. Skeletal muscle is supposed to take up a large percentage of glucose from our blood, which is vital for healthy glucose regulation. Having a higher amount of muscle mass enhances this process. Individuals with higher muscle mass are less likely to have insulin resistance and are at a reduced risk of getting diabetes.
Mobility. While many women become less mobile as they age, having higher levels of muscle mass can help you maintain your mobility. This can mean the difference between being able to continue hobbies you love such as running and hiking as you age or having to discontinue them.
Energy levels. Greater muscle mass has also been shown to improve one’s overall energy levels (a common complaint among women going through perimenopause).
Bone health. Maintaining your muscle mass reduces your risk of bone loss, fractures, and osteoporosis (hip fracture is a leading cause of death and disability in aging women - it takes way more lives than breast cancer)
How Much Protein Do You Actually Need?
Most women are eating far less protein than their bodies need to thrive.
The amount listed on food labels? That’s the minimum to avoid deficiency. Not the amount you need to support hormone shifts, muscle repair, or longevity.
Here’s what I recommend:
Bare minimum: 100g of protein per day
Better goal: 1 gram of protein per pound of your ideal body weight
For example:
I’m 5’9" and feel my best around 145 lbs. That means I aim for 145g of protein per day.
Some experts suggest even going up to 1.2g per pound, depending on your goals. But if that sounds overwhelming, start where you are and build up gradually.
How Do I Eat That Much Protein?
Totally valid question. At first, 100+ grams can feel like a lot—but with a little planning, it becomes second nature.
Here’s how I make it doable:
Start strong. Aim for 30–50g of protein at breakfast. Don’t skip or skimp in the morning.
Use protein-dense staples.
Think:High-quality protein powder (check the label—some are surprisingly low)
Greek yogurt or skyr
Hemp seeds (add to oatmeal or smoothies)
Grass-fed jerky or Chomps sticks
Front-load your meals. Make protein the first thing on your plate, not an afterthought.
Choose higher-protein swaps. Legumes are great, but animal protein tends to pack a bigger punch per serving.
The Takeaway
Protein isn’t just for bodybuilders—it’s a core ingredient to aging well as women.
It supports our hormones, metabolism, strength, mood, and energy. And most of us simply aren’t getting enough.
If you’ve been struggling with weight gain, fatigue, or feeling “off,” this is one of the simplest, most impactful places to start.
Try tracking your intake for a week. You might be surprised—and your body will thank you.
Sources:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6341301/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4261347/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7097676/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3102368/