The Missing Ingredient: Why Protein is Your Best Menopause Ally

If you grew up in the era of "low-fat" and "counting calories," the idea of eating more can feel a little scary. But as we navigate perimenopause and menopause, our bodies start playing by a different set of rules. Because of shifting hormones, our muscles aren’t as efficient at repairing themselves as they used to be.

Think of protein as the "bricks" for your house. You can show up to the gym and do all the work, but if you don't have the bricks to rebuild, the house won't get any stronger.

How Much is "Enough"? While the science points toward a goal of 30 grams per meal (or about 1.2 to 1.5g per kilogram of body weight), I know that can feel like a mountain if you're currently starting at base camp.

If you’re a beginner: Don't worry about the math yet. Just focus on "The Palm Rule." Try to include a portion of protein the size of your palm at every single meal. If you’re only eating protein at dinner, try adding it to breakfast first.

If you’re a seasoned lifter: It’s time to optimize. Aiming for that 30g "threshold" at breakfast and post-workout is what triggers your body to actually build muscle rather than just maintaining it.

Easy Ways to Level Up Today:

• Swap your morning cereal for Greek yogurt or eggs

• Keep hard-boiled eggs or edamame in the fridge for a grab-and-go snack.

• Stir a scoop of collagen or whey protein into your morning coffee or oatmeal.

The Bottom Line: You aren't just "eating more." You are providing the raw materials for a resilient body and a stronger pelvic floor.