Why Women Over 40 Must Eat More to Thrive

As women age, their nutritional needs evolve, and one of the most overlooked shifts is the increasing importance of protein. We hear so much about reducing calories, carbs, or fat—but few women are talking about the role of high-quality protein in maintaining energy, muscle tone, and metabolic balance.

Welcome to the reality of "The Protein Gap"—the space between what our bodies truly need and what many women are actually consuming.

Why Protein Needs Increase After 40

Starting in our 30s and accelerating in our 40s, women begin to lose muscle mass in a process known as sarcopenia. Add to that the hormonal shifts of perimenopause and menopause—especially declining estrogen—and we see the perfect storm for slowed metabolism, increased fat storage (especially around the belly), and lower bone density.

Protein isn't just for bodybuilders. It's your body's essential building block for:

Maintaining and rebuilding lean muscle
Supporting stable blood sugar and reducing cravings
Enhancing mood and mental clarity
Fueling immune function
Preserving bone density
Keeping skin, hair, and nails strong

How Much Protein Do You Actually Need?

The old standard of 0.8 grams of protein per kilogram of body weight just doesn’t cut it anymore. Emerging research suggests that women over 40 benefit from 1.2 to 1.6 grams of protein per kg of body weight daily.

For example, if you weigh 150 pounds, that's about 82 to 109 grams of protein per day. And it’s best to spread this intake evenly across meals for optimal absorption and metabolic support.

Best Animal-Based Protein Sources

Animal proteins are considered "complete," meaning they contain all nine essential amino acids your body can't produce on its own. They are also highly bioavailable, which means your body can absorb and use them efficiently. This is especially important for women over 40, whose digestive and metabolic efficiency may begin to decline with age. Consuming bioavailable protein helps ensure your body actually gets the nutrients it needs to preserve muscle mass, support hormones, and maintain energy.

Top choices include:

Eggs (especially pasture-raised)
Grass-fed beef
Wild-caught fish (salmon, sardines)
Organic poultry
Full-fat Greek yogurt or kefir
Bone broth
Nitrate-free, clean-sourced bacon

These proteins are naturally bioavailable and tend to be highly supportive of hormonal and metabolic health. Animal proteins are considered "complete," meaning they contain all nine essential amino acids your body can't produce on its own.

Smart Plant-Based Options (With a Few Warnings)

If you're vegan or plant-based, you can absolutely meet your protein needs—but it requires more planning.

Plant proteins are often incomplete, lacking one or more essential amino acids. For this reason, vegans may need to supplement with amino acid blends or ensure they are combining foods (like beans + rice) to get the full spectrum.

Top vegan-friendly protein sources:

Lentils, black beans, chickpeas
Quinoa (a complete plant protein)
Tofu, tempeh
Spirulina and hemp seeds
Nutritional yeast
Pea or hemp-based protein powders

A note of caution: Many popular plant-based "meat" alternatives are highly processed and may introduce inflammatory oils, additives, and toxins that work against your wellness goals. Whole-food plant proteins are a safer, cleaner choice.

What Happens When You Don’t Get Enough Protein?

Consistently under-eating protein can lead to:

Muscle loss
Sluggish metabolism
Blood sugar crashes and sugar cravings
Weak immune response
Hair thinning and brittle nails
Increased belly fat

You may feel like you’re doing "everything right" and still not seeing results. The missing link? You’re not fueling your body properly.

Easy Ways to Add More Protein to Your Day

Adding more protein to your day doesn't have to be complicated or time-consuming. Whether you're prepping meals for the week or just trying to make smarter choices between meetings, there are practical ways to fuel your body with the protein it needs.

Here are a few easy strategies:

Include a palm-sized portion of protein with every meal
Add hemp seeds or collagen powder to smoothies
Snack on hard-boiled eggs or Greek yogurt
Use bone broth as a base for soups or sipping
Prep lean protein ahead of time (grilled tofu, chicken, or tempeh)

For those constantly on the go, a great all-in-one solution is Complete Meal by HLTH Code . This meal replacement shake is specifically designed to deliver optimal levels of protein, essential fats, and vitamins with clean ingredients—making it an excellent, no-stress option for busy women who want to stay nourished and satisfied without sacrificing quality. It's also free of inflammatory oils and artificial junk found in many protein shakes.

When convenience meets nutrient density, your protein goals become easier to reach—and your body will thank you for it.

Include a palm-sized portion of protein with every meal
Add hemp seeds or collagen powder to smoothies
Snack on hard-boiled eggs or Greek yogurt
Use bone broth as a base for soups or sipping
Prep lean protein ahead of time (grilled tofu, chicken, or tempeh)

Don’t Forget the Movement Piece

Excessive exercise without adequate protein leads to elevated cortisol, your body's stress hormone. That cortisol spike can promote fat storage, particularly around the belly. Instead, prioritize strength training, daily walking, mobility work—and pair it with protein to support your body, not deplete it.

Final Thoughts: Start Where You Are

Every woman’s body is unique. Whether you’re plant-based, Primal, or somewhere in between, the key is to prioritize high-quality protein and listen to your body's needs.

You don’t need to overhaul your life overnight. You just need to start with one mindful change at a time. That extra egg at breakfast, the scoop of protein in your smoothie, or a simple switch from chips to edamame for a snack—small shifts like these can spark noticeable changes in your energy, mental clarity, and how you show up for your life.

Your wellness journey doesn’t have to be perfect. It just has to begin. Start where you are, and your body will meet you there. Every woman’s body is unique. Whether you’re plant-based, Primal, or somewhere in between, the key is to prioritize high-quality protein and listen to your body's needs.

You don’t need to overhaul your life overnight. You just need to start with one mindful change at a time.

Ready to Reset?

Join our 21-Day Reset Community, where we take a supportive, no-shame approach to reclaiming your health with real food, practical strategies, and powerful support.

This isn’t a diet. It’s a return to the you that feels strong, steady, and fully fueled.

👉 Learn more and join us at Reset, Renew & Reclaim

#WomenOver40 #ProteinMatters #HealthyAging #LongevityTips #PlantBasedProtein #PrimalLiving #CoachLorraine

The Protein Gap