5 Surprising Truths About Protein That Every Woman Should Know
Protein isn’t just for fitness goals—it’s foundational for women’s health, especially after 35. If you’ve been feeling tired, noticing changes in your weight, mood, energy, or struggling with cravings, it could be a sign your body isn’t getting enough.
When I work with women in my functional medicine and health coaching programs, this is one of the most common issues I hear!
Many women are not getting enough protein! I see women not only not eating enough protein, but not eating enough food, skipping meals, and not being consistent with how and what they are eating. And guess what? This has a big impact on your energy, weight, mood and sleep.
Here are 5 universal truths about protein that might surprise you—and why it matters more than ever to get enough:
- Muscle Loss Starts in Your 30s
You can lose up to 8% of your muscle mass every decade starting in your 30s. Getting enough protein is one of the best ways to slow that down and stay strong and active. - You Can’t Store Protein
Unlike carbs and fats, your body can’t “save up” protein. When you don’t get enough from food, it starts breaking down your muscle tissue to make up the difference. - Protein Supports Brain Health
Neurotransmitters that regulate mood, focus, and energy are made from amino acids—the building blocks of protein. If you’re feeling foggy or moody, your brain might be missing what it needs. - Protein = Beauty from the Inside Out
Collagen is a type of protein, and your body needs amino acids from your diet to produce it. That means protein plays a big role in firm skin, strong nails, and healthy, shiny hair. - It Helps Balance Blood Sugar & Reduce Cravings
Protein helps slow down how quickly sugar enters your bloodstream. This means steadier energy, fewer crashes, and better appetite control—all key for metabolism and healthy weight management.
Bonus Truth: Protein Supports Hormone Balance
Your body needs protein to build and regulate hormones—especially during times of hormonal change like perimenopause, menopause, or stress.
Amino acids from protein help create key hormones like estrogen, insulin, cortisol, and thyroid hormones. Not getting enough can throw your whole system off balance.
That’s why adequate protein intake is one of the most foundational steps to restoring hormonal harmony!
Not Sure If You’re Getting Enough Protein? there are a couple of formulas you can use to calculate how much protein you need.
- Take your ideal weight you want to be at, multiply by .8 to get your number. OR
- Take your ideal weight, divide by 2.2, multiply by 1.2 if you are sedentary, or 2 if you are very active.
The number that you get is usually a range, say from 75 to 150. The next step is to measure the protein you are currently eating, using a food tracking app, and see how much you are getting. The last step is to plug in the new number of protein, and spread it throughout your meals.
You may need a food scale so you know what 2 ounces of chicken is, for example, but once you know your numbers you don’t have to keep measuring and tracking. These are great tools to get information!
What are the best sources of protein? Animal proteins supply the complete amino acid profile. Chicken, turkey, beef, eggs, fish and seafood, pork, cheeses, low sugar protein powders are all good options. If you are vegetarian or vegan getting enough protein can be trickier but absolutely possible!
Kathy, 66, plant based and vegan, has this to say:
“Before working with Dr. Erin, I was a frustrated post-menopausal woman and unsure of what to do about my continued weight gain and my inability to lose weight. The plan that we came up with involved making changes in my diet, increasing my protein, and using the supplements based on the test results.
I was able to lose weight, start feeling better, and I can move forward with confidence now that I have a plan and tools. Also, I am especially grateful to Dr. Erin for being willing to support my wellness journey in a way that honored my vegan lifestyle.”
I’d love to help you feel your best—strong, steady, and vibrant from the inside out!
👉 Click here to schedule your Free Healthy Hormone Call
And here’s my Free Guide on “5 Steps for Women to Boost Energy after 40- Naturally!” Click HERE to download!