Why Protein Is the Missing Piece for Women Over 40

Protein is one of the most important nutrients for women entering perimenopause and menopause, yet many women simply aren't eating enough.

As estrogen declines, muscle mass naturally decreases. Less muscle means a slower metabolism, lower strength, and greater difficulty maintaining a healthy weight.

Protein helps slow this process.

Benefits of Eating Enough Protein

A protein-rich diet can:

• Support lean muscle

• Increase satiety

• Reduce cravings

• Improve blood sugar balance

• Support hormone production

• Help preserve metabolism during weight loss

How Much Protein Do You Need?

While individual needs vary, many women benefit from aiming for approximately 100 grams of protein daily, spread across meals.

Including protein at breakfast is especially important for supporting blood sugar and energy throughout the day.

Easy Ways to Increase Protein

Try adding:

• Eggs

• Greek yogurt

• Cottage cheese

• Chicken

• Turkey

• Salmon

• Tuna

• Lentils

• Edamame

• Protein smoothies

Pairing protein with fibre-rich foods creates meals that keep you satisfied longer.

Don't Forget Strength Training

Nutrition and exercise work together.

Protein provides the building blocks while resistance training signals your body to maintain muscle.

This combination supports healthy aging and long-term metabolism.

Need Help Building Balanced Meals?

At Kate Van Gilst Nutrition, I create personalized nutrition plans that fit your schedule and your goals.

Whether you're trying to lose weight, improve energy, or balance hormones, I can help you develop realistic meal strategies that actually work.

Explore my meal plans or join the Hormone Harmony Project to start feeling stronger, healthier, and more energized.