Prioritize Protein: Why It Matters More Than Ever

Travel always reminds me how much routine matters.

After a recent four-day business conference, I came home feeling bloated, foggy, and hungrier than usual—despite grabbing “healthy” snacks and sipping endless coffee.

What was missing? Protein.

In midlife, our bodies depend on protein more than ever for steady energy, healthy metabolism, strong muscles, balanced hormones, and even bone health. When we don’t get enough, the effects show up fast: cravings, fatigue, mood swings, and a slower metabolism.

Let’s break down how much protein women really need to stay strong and age well—and why it’s one of the most powerful midlife wellness habits you can build.

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💪 Protein: The Unsung Hero of Midlife Health

Protein does far more than build muscle. It’s the raw material for nearly every process in your body—from hormones and enzymes to skin, hair, and bone structure.

For women as we get older, this becomes even more important as estrogen begins to decline. Without enough protein, your body can’t efficiently:

• Maintain lean muscle mass (key for metabolism)
• Build and repair tissues (think skin, bones, blood vessels, muscle)
• Produce hormones and neurotransmitters (Hello brain health!)
• Support bone density and physical strength

In short: under-eating protein can leave you feeling “off” in every system of your body.

🔥 How Protein Boosts Your Metabolism

Here’s the cool part: just eating protein can help your body burn more calories.

It’s called the thermogenic effect of protein, meaning your body uses more energy to digest and metabolize it than it does for carbs or fats.

That means more protein = a natural metabolism boost.

So if you’ve noticed slower weight loss or more belly fat in midlife, this might be your body’s gentle nudge to focus on your protein intake.

🥗 How Much Protein Do Women Really Need?

Here’s the simple math:

➡️ 1 gram of protein per pound of ideal body weight

If your ideal weight is around 140–150 pounds, aim for 140–150 grams of protein daily.

If that feels like a lot, start with a realistic minimum target of 100 grams per day and build from there.

Distribute it throughout the day—about 25–35 grams per meal—and you’ll keep your blood sugar, energy, and appetite stable from breakfast to bedtime.

🍳 Easy Ways to Get More Protein (Without Overhauling Your Diet)

If you’re not used to tracking protein, start small.

Here are a few simple swaps to increase your intake effortlessly:

• Start your day with protein. Try a smoothie with Equip Prime Protein or Greek yogurt with chia seeds.
• Upgrade your lunch. Add grilled chicken, hard-boiled eggs, or beans to salads.
• Snack smart. Keep protein bars, cottage cheese, or meat sticks on hand.
• Prioritize protein first at dinner. Think salmon, grass-fed beef, tofu, or lentils before sides.

👉 Pro Tip: When traveling, pack single-serve protein packets or snack-size nuts so you don’t have to rely on airport carbs.

🦴 Protein and Bone Health: The Overlooked Connection

Your bones aren’t just made of minerals—they’re made of about 50% protein by volume.

If you’re low on protein, your bones can become weaker, even if you’re taking calcium.

Prioritize protein daily with resistance training (like OsteoStrong!) and key nutrients (magnesium, vitamin D, and collagen support) to keep your bones dense and resilient.

Strong bones = strong body = strong confidence. 💛

💛 KISS Action Step

Tomorrow morning, before the coffee and to-do list take over, ask yourself:

“Where’s my protein coming from today?”

Start with 20–30 grams of protein at breakfast, and you’ll set your metabolism—and mood—on the right track all day.

🍫 Listen to the Full Episode

🎧 “How Much Protein You Really Need to Stay Strong and Age Well?”

Sara B and Dr. Becky dive deeper into the science, mindset, and simple ways to hit your daily goals—without overthinking it.

👉 Listen on the Say Yes! to Chocolate Podcast

📘 Grab the Free Guide: 7 Simple & Easy Habits That Changed Our Lives

This episode covers Habit #3: Prioritize Protein from our free guide.
It’s your roadmap to simple, sustainable shifts that help you feel like yourself again.