The Protein Edge: Boost Energy, Balance Hormones, & Thrive after 45

By Leah Cheshire, NBC-HWC | Health and Wellness Coach
Helping women thrive in perimenopause and menopause through faith-based functional wellness

When most women think about eating healthier, their first move is usually to cut carbs or calories — but there’s one nutrient we actually need more of in midlife: Protein.

If you’re in perimenopause or menopause and feeling like your metabolism is slowing down, your muscles are weakening, or your cravings are stronger than ever, it may be time to rethink how much protein you’re getting each day.

Why Protein is Important in Midlife

Protein isn’t just for bodybuilders or gym rats. It’s the building block of life—especially in this hormone-shifting season.

Here’s what protein does for your body:

• Builds and maintains lean muscle mass (key for metabolism and strength)
• Keeps you full longer (which reduces sugar and carb cravings)
• Supports skin, hair, and bone health
• Helps regulate blood sugar and mood
• Plays a key role in hormone production and detox

During perimenopause and menopause, we naturally begin to lose muscle and experience metabolic slowdown. Without enough protein, your body breaks down even more lean tissue—leading to fatigue, weight gain, and poor recovery.

How Much Protein Do You Really Need?

Most women over 40 need about 100 grams of protein per day, depending on body size, activity level, and health goals. That’s more than what most women are eating—especially if you’re skipping breakfast or relying on carbs for energy. Most experts say to eat about .8 to 1 gram per pound of body weight, but you have to listen to your own body. This is not medical advice – check with your own health practitioner.

A general guideline:
👉 Aim for 25–30 grams of protein per meal, and a small amount at snacks.

Best Protein Sources for Hormone Health

Clean animal proteins:

• Pasture-raised chicken
• Wild salmon
• Grass-fed beef
• Turkey
• Eggs (if tolerated)

Plant-based proteins:

• Lentils
• Quinoa
• Hemp seeds
• Tempeh or organic tofu (if tolerated)
• Protein powders (collagen, pea, or brown rice blends)

Note: If digestion is an issue, try spreading protein evenly throughout the day, and include gut-supportive herbs or digestive enzymes.

Simple Ways to Boost Protein Daily

• Add collagen or plant-based protein to smoothies or soups
• Mix lentils into soups or stir-fry meals
• Eat bowls for lunch or dinner full of protein and veggies such as quinoa, leftover chicken, roasted veggies, avocado slices
• Swap cereal for eggs or chia pudding with hemp hearts
• Use Greek-style coconut yogurt with nuts and seeds
• Add canned salmon or hard-boiled eggs to your lunch salad

Faith and Fuel

Remember – God created your body as a temple — and your nutrition matters.

“Do you not know that your bodies are temples of the Holy Spirit? Therefore honor God with your bodies.” – 1 Corinthians 6:19-20

When you nourish your body with the right foods, you’re showing respect for the incredible creation God made in you.

What to Do Now

Want help planning how to hit your protein goal each day — without overcomplicating it? There are free apps you can use like My fitness pal or Cronometer or Protein Pal. And there’s one called Hello protein. You can also simply keep a daily tracker in your notes section of your phone or even use paper and pencil for a few days or a week to figure out what works best for your body. Pay attention to symptoms and mood.

Shift your mindset from restriction to restoration. More protein equals more strength, more energy, and more clarity to live out your calling.

And if you’d like more one-on-one help from me, reach out. As a National Board Certified Health and Wellness Coach, I help women over 40 decrease fatigue and brain fog, stabilize weight, and sleep better. I can help you, too. Just click here to set up a free 20-minute consult to see how to begin.

---

I am a National Board Certified Health and Wellness Coach and help women over 40 who have digestive issues (like bloating, constipation, diarrhea, acid reflux), fatigue, brain fog, weight issues, and thyroid and autoimmune conditions. As a team, you and I work together as we focus on nutrition and lifestyle factors to help you decrease your symptoms, have more energy, think clearer, and fit into those favorite jeans again. You can do this! You just might need some help from someone who’s been there herself and worked with clients – helping guide, support, and encourage you each step of the way. Contact me here to set up a free strategy session to see how we can work together. — Leah Cheshire, NBC-HWC