Why All the Hype About Protein?

Why All the Hype About Protein in Perimenopause and Menopause — And Is It Really That Important?

In short: Yes, but there’s more to the story than just piling on the protein.

Protein does matter, especially in your 40s, 50s and beyond. But so does fibre, and getting enough of both at each meal can be a game-changer when it comes to your energy, cravings, gut health, and long-term strength.

Why Protein Matters Now More Than Ever

After 40, women naturally lose 3–10% of their muscle mass every decade, and this loss can increase to 10–15% after 60. A sedentary lifestyle, low protein intake, and excess body fat can speed this up.

But here’s the good news: muscle loss is not inevitable. With the right nutrition (hello, protein!) and regular resistance exercise, you can slow down, prevent, and even reverse this process.

Muscle isn’t just for strength, it’s metabolically active, which means the more muscle you have, the more calories you burn at rest. Keeping your muscle also helps prevent sarcopenia (age-related frailty), so you stay strong, active and independent for longer.

The Take-Home Message:

• Protein helps reduce cravings and keeps you fuller for longer

• It supports muscle maintenance and growth (especially when paired with strength training)

• Including a variety of proteins, from both animal and plant sources, is key

• Don’t forget fibre! A diverse, plant-rich diet supports your gut, hormones, and metabolism too

Bottom line: 

A balanced plate with protein and fibre at every meal is one of the most powerful tools you have to feel energised, strong, and well through menopause — and beyond.

Want help building your menopause-friendly meals? I'm here to guide you.

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