Why You Need MORE Protein After Menopause (Muscle, Metabolism & Longevity)

If you’re post-menopausal and still thinking about weight loss the way you did in your 30s—stop right there.

The goal now?

Muscle gain and muscle maintenance.

Because muscle is the organ of longevity (As Dr Lyon Says in her great book Forever Strong)—and the #1 way to support it?

Eating enough protein.

Why Protein is Crucial After Menopause

As estrogen levels decline, everything from metabolism to muscle mass to insulin sensitivity is affected. If you’ve noticed your body feeling ‘softer’ or weight creeping up, this is why.

But the solution isn’t to eat less—it’s to eat smarter. And that starts with prioritising protein.

How Protein Supports Your Body After Menopause

✅ Muscle is the Organ of Longevity

• After menopause, muscle loss accelerates, leading to a slower metabolism and increased risk of weakness or frailty.
• More muscle = better strength, metabolism, and even brain health—and protein is key to maintaining it.

✅ Protein Optimises Insulin Sensitivity

• With lower oestrogen, our bodies become less insulin-sensitive, making it harder to manage blood sugar.
• Prioritising protein = improved blood sugar control, reducing the risk of diabetes and metabolic issues.

✅ Protein Keeps You Full & Supports Weight Management

• Protein is the most satiating macronutrient—which means it helps you feel fuller for longer.
• Eating enough protein helps prevent the weight gain that often sneaks up post-menopause.

✅ Protein Supports Bone & Joint Health

• Lower oestrogen = bone density loss.
• Protein + strength training = stronger bones, better mobility, and reduced fracture risk.

How Much Protein Do You Need After Menopause?

Forget outdated recommendations! If you’re post-menopausal, aim for:

✔ 1.6-2.2g of protein per kg of body weight per day

Example:
If you weigh 65kg, aim for 104-143g of protein daily, spread across 3-4 meals for better absorption.

Best Protein Sources for Women After Menopause

🍳 Animal-Based: Eggs, Greek yogurt, salmon, chicken, lean beef
🌱 Plant-Based: Tofu, lentils, chickpeas, tempeh, hemp seeds
💪 Bonus: Whey or plant-based protein powders if needed

Protein isn’t just about building muscle—it’s about preserving your health, metabolism, and vitality for years to come.

Ready to Take Action?

💥 Want an easy way to increase protein? Download my FREE High-Protein Meal Plan below!

👉 Grab Your High-Protein Meal Plan Here

Let’s shift the focus from weight loss to strength, longevity, and thriving post-menopause!