Why You Need More Protein in Menopause (Not Less)
Feeling tired, puffy, or stuck in your workouts? It might be a protein problem. In this episode of The Menopause Method, Cam Allen breaks down exactly why protein matters more than ever in midlife — for your metabolism, hormones, muscle, energy, and even your mood.
Free Home Gym Guide: https://www.camoyler.com/gym-equipment-guide
Free Menopause Sleep Guide: https://www.camoyler.com/pl/2148586038
Get the Menopause Mini Workouts: https://www.camoyler.com/meno-minis
You’ll learn:
- Why most women 45+ are under-eating protein (by a lot!)
- How much protein you really need (based on your goals)
- The best way to space it out during the day
- Why timing protein around your workouts matters (and why Cam is anti-fasted workouts)
- Easy, no-stress ideas to get 30g of protein per meal
Key Takeaways:
- Most midlife women are under-eating protein — often by half.
- What worked in your 20s doesn't cut it anymore. Your body needs more, not less, to thrive in menopause.
- Protein is essential for more than just muscle — it's key for mood, metabolism, energy, and recovery.
- Your body uses protein less efficiently in midlife, so you need more to get the same benefits.
- Aim for 0.7–1g of protein per pound of your ideal lean body weight.
- 30 grams of protein per meal is the sweet spot.
- This is the minimum needed to trigger muscle protein synthesis — anything less and you're not getting the full benefit.
- Timing matters: eat protein before and after your workouts.
- Fasted workouts can spike cortisol and backfire in midlife. Fueling your body supports better strength gains and recovery.
- You don’t need to be perfect — you just need to be consistent-ish.
- Simple go-tos like collagen, Greek yogurt, tuna, and protein bowls can make it easier.
- Protein is a form of self-respect — not a punishment.
- When you nourish your body intentionally, everything works better: energy, hormones, workouts, and how you feel in your skin.
Timestamps:
00:00 Midlife Protein Needs Explained
05:38 Protein Boosts Post-Workout Gains
08:30 Protein-Packed Meal Ideas
11:39 Suitcase Essentials for Healthy Travel
Grab your Greek yogurt, friend. Let’s make protein simple, doable, and delicious.
β¨ Say hi on Instagram: @heymomma_cam
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π© Want support? Learn more about coaching with Cam at https://www.camoyler.com/
