Why Protein Is the Most Underrated Health Habit (Especially for Women Over 35)

13 Apr

We often talk about the big shifts — new habits, new supplements, the latest trends promising more energy, better skin, fewer cravings. But what if one of the most impactful changes isn’t new at all?

For many women I work with, especially in their 30s, 40s, and beyond, there’s a common missing link that underpins so many of the struggles they bring to clinic: low energy, unstable blood sugar, midlife weight gain, stubborn cravings, flat mood, or feeling like their body just isn’t responding anymore.

And that missing link is often protein.

Most women are simply not eating enough protein to support how they want to feel — or how they want their body to perform, recover, or age. It’s not about following a high-protein fad or eating chicken at every meal. It’s about recognising protein as a foundational tool for metabolic health, hormonal stability, and physical resilience — and making sure it’s actually there, consistently, meal after meal.

So, Why Does Protein Matter So Much?

We need protein for everything from building and maintaining lean muscle to producing hormones and neurotransmitters, regulating appetite and blood sugar, healing tissues, and supporting the immune system. It’s the raw material for strength, steadiness, and recovery. And yet, it’s easy to underdo it — especially if you're skipping breakfast, relying heavily on carbs or fats, or choosing plant-based options without protein density in mind.

How Much Is Enough?

Most outdated guidelines suggest women aim for around 0.8 grams of protein per kilogram of body weight — but this is a minimum to avoid deficiency, not a target for thriving. A more supportive range for active or midlife women is closer to 1.2–2.5 grams per kilogram, spread across the day. That typically means 25–30 grams of protein per meal — more than what many women realise they’re getting.

Here’s a rough idea of what that looks like:

2 eggs = 13g
1 cup of Greek yogurt = 20g
100g chicken breast = 30g
½ block of tofu = 20g
¾ cup cooked lentils = 13g

It adds up quickly—but only if you’re intentional. Most women I work with realise they’re hitting more like 40–50g per day, when they could be aiming for 80–100g.

What Happens When You’re Not Getting It?

When protein is too low, it’s not just muscle loss we’re dealing with - it’s like robbing Peter to pay Paul. We see signs like:

Constant hunger or snacking
Low energy or feeling tired despite a “healthy” diet
Loss of muscle tone or difficulty building strength
Slower recovery from workouts or injuries
Increased blood sugar swings or cravings, particularly for sugar and caffeine
Hair, skin, or nail changes — slower growth, brittleness, dullness

And as we enter perimenopause and beyond, protein becomes even more important. Oestrogen naturally helps preserve muscle mass and insulin sensitivity — and as levels decline, protein and strength training become key pillars in maintaining metabolic health and physical function.

We know that after menopause, the risk of developing metabolic syndrome is two to three times higher compared to premenopausal women. This includes a cluster of changes in metabolic function: HDL (“good”) cholesterol tends to drop, while LDL (“bad”) cholesterol and triglycerides increase by around 10–15%, even without significant dietary changes. At the same time, body fat is more likely to redistribute around the middle, with a fivefold increase in risk for central obesity in postmenopausal women. These changes increase the likelihood of insulin resistance, cardiovascular issues, and weight gain — all of which make fatigue, cravings, and inflammation harder to manage (See blog on dietary fats here).

Protein plays a critical role in counteracting these shifts. It supports lean muscle mass (which helps regulate glucose and fat metabolism), keeps you feeling fuller for longer, and helps reduce the risk of abdominal fat gain by supporting insulin sensitivity and stable energy.

It’s not just about physical strength — although that matters too. Prioritising protein helps stabilise appetite hormones, support your nervous system, and build the kind of metabolic resilience that becomes even more important with age.

Protein Quality Matters Too

Not all protein is created equal. Animal proteins — like meat, eggs, dairy, and fish — are considered complete and highly bioavailable, meaning your body absorbs and uses them efficiently. Plant-based proteins can absolutely work too, but they may need to be combined for a complete amino acid profile (think lentils and seeds, tofu with grains, or edamame with quinoa). Variety is helpful either way — not just for amino acid balance but also for nutrient diversity: iron, magnesium, zinc, choline, omega-3s, and more.

Start With One Meal

The good news? Once you know your personal protein needs, it becomes much easier to build meals around them. You’re not relying on guesswork, grazing, or late-night “why am I still hungry?” moments. You’re fuelling in a way that supports strength, steadiness, and satisfaction.

This isn’t about perfection. It’s about giving your body the materials it needs to do its job well — every day, at every age.

If you’d like help working out how much protein you need — and how to hit your target in a way that fits your food preferences and lifestyle — I’d love to support you.

Book a No-Cost mini consultation

Strong foundations. One meal at a time.

Reference

Boutot, M.E., Purdue-Smithe, A., Whitcomb, B.W., Szegda, K.L., Manson, J.E., Hankinson, S.E., Rosner, B.A. and Bertone-Johnson, E.R., 2018. Dietary protein intake and early menopause in the Nurses’ Health Study II. American journal of epidemiology, 187(2), pp.270-277.

Lim, M.T., Pan, B.J., Toh, D.W.K., Sutanto, C.N. and Kim, J.E., 2021. Animal protein versus plant protein in supporting lean mass and muscle strength: a systematic review and meta-analysis of randomized controlled trials. Nutrients, 13(2), p.661.

Naghshi, S., Sadeghi, O., Willett, W.C. and Esmaillzadeh, A., 2020. Dietary intake of total, animal, and plant proteins and risk of all cause, cardiovascular, and cancer mortality: systematic review and dose-response meta-analysis of prospective cohort studies. Bmj, 370.

Ryczkowska, K., Adach, W., Janikowski, K., Banach, M. and Bielecka-Dabrowa, A., 2022. Menopause and women’s cardiovascular health: is it really an obvious relationship?. Archives of medical science: AMS, 19(2), p.458.

Würtz, A.M.L., Jakobsen, M.U., Bertoia, M.L., Hou, T., Schmidt, E.B., Willett, W.C., Overvad, K., Sun, Q., Manson, J.E., Hu, F.B. and Rimm, E.B., 2021. Replacing the consumption of red meat with other major dietary protein sources and risk of type 2 diabetes mellitus: a prospective cohort study. The American journal of clinical nutrition, 113(3), pp.612-621.