Protein Power: How Much Do Women Really Need in Perimenopause?

Protein is one of your best allies in midlife. It supports lean muscle, blood sugar control, hormone production, and satiety. Unfortunately, many women don’t eat enough of it…especially at breakfast and lunch. 

How much do you need? 

• Aim for 1.2–1.6 g per kg of body weight per day. For a 160-lb (73 kg) woman, that’s around 90–115 g/day.  

• Spread protein evenly across meals (20-30 g per meal) for better absorption and muscle maintenance 

• Include protein in snacks (e.g., Greek yogurt, hard-boiled eggs, edamame, cottage cheese, protein smoothies) 

Protein helps you feel fuller longer and protects against the muscle loss that often comes with hormonal shifts.  

Should You Cut Carbs in Menopause? Let’s Talk.

Short answer?
Probably not.

Carbs often get a bad rap in menopause. But the truth is, your brain and body still need them.
Carbohydrates are your body’s preferred energy source and play a role in serotonin production, which supports mood and sleep.

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The key is quality and portioning.

Rather than cutting carbs completely:

• Choose high-fibre, slow-digesting carbs like oats, lentils, quinoa, chickpeas, and sweet potatoes
• Pair carbs with protein and healthy fats to slow digestion and stabilize blood sugar
• Pay attention to portion sizes and how your body feels afterward

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Completely removing carbs can lead to fatigue, irritability, and even muscle loss over time.
Carbs can absolutely be part of a weight-loss or energy-boosting plan.

There’s no need to ditch them altogether.

Why You’re Gaining Weight in Midlife

Frustrated by weight gain even though you’re eating and moving the same way you always have?
Well, I’ve got tips for you!

Midlife weight gain is real!!…and it’s not your fault.
Hormonal shifts are happening beneath the surface, and your body is doing its best to adapt.

As estrogen declines, your body becomes more prone to storing fat, especially around the abdomen. Your metabolism naturally slows, and muscle mass tends to decline if you’re not actively maintaining it. Even subtle changes in hormone levels can impact hunger and fullness cues, insulin sensitivity, and fat storage.

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I’ve got a couple tips on what you can do

1. Prioritize protein to preserve muscle and promote satiety

As estrogen levels decline during perimenopause, women naturally lose muscle mass, which can lower metabolism and increase body fat.
Protein is key to helping preserve and build lean muscle.

How to do it:

• Aim for 1.2–1.6 g of protein per kg of body weight per day
• Include a protein source at every meal and snack
  (e.g., eggs or Greek yogurt at breakfast, legumes or chicken at lunch, tofu or salmon at dinner)
• Distribute protein evenly throughout the day
• Incorporate high-quality proteins like lean meats, eggs, dairy, soy, and legumes (or use a supplement if needed)

2. Lift weights to support metabolism and maintain strength

Resistance training is one of the most effective tools to counteract age-related muscle loss and support bone density, which is especially important during the menopausal transition.

How to do it:

• Strength train 2–4 times per week, focusing on compound movements (e.g., squats, deadlifts, rows, presses)
• Use progressive overload: gradually increase the weight or resistance
• Include exercises that target major muscle groups and build core stability
• Don’t be afraid of heavier weights—lifting heavy won’t make you bulky, but it will help boost metabolism and strength

3. Focus on fiber-rich carbs for blood sugar balance and digestion

Perimenopause can increase insulin resistance, making it harder to manage blood sugar.
Fiber-rich carbs slow digestion, reduce blood sugar spikes, and support gut health.

How to do it:

• Choose whole, minimally processed carbs like oats, quinoa, sweet potatoes, lentils, beans, and berries
• Aim for 25–30 grams of fiber per day (increase gradually!)
• Pair carbs with protein or healthy fats to help stabilize blood sugars
• Watch portion sizes—aim for 30–45g of carbs per meal, depending on your needs and activity level

4. Sleep and stress: Lack of sleep and chronic stress can increase cortisol

Cortisol promotes fat storage and cravings. During perimenopause, hormone changes can disrupt sleep and heighten stress response, affecting mood, appetite, and weight.

How to do it:

• Create a calming bedtime routine: limit screens, dim lights, practice deep breathing or journaling
• Aim for 7–9 hours of quality sleep
  • If falling asleep is hard, try magnesium-rich foods (e.g., pumpkin seeds, spinach)
  • Consider consulting a provider about helpful supplements
• Practice daily stress management: mindfulness, yoga, walking, or therapy
• Minimize caffeine and alcohol, especially in the evening—they can disrupt sleep and raise cortisol

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Remember:

Your body isn’t broken…it’s evolving.
The changes you’re experiencing are not signs of failure—they’re signals that your body needs something different.

By adjusting how you nourish, move, and care for yourself, you can support your metabolism, manage symptoms, and feel more in control.

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Midlife is not the end of thriving…

It can be a powerful new beginning.
Small, consistent shifts really do add up.

You’ve got this!

5 Signs You Might Be in Perimenopause…And What to Do About It 

Perimenopause can sneak up on you.
One day you’re going about life as usual, and the next you’re wondering why your sleep is off, your mood is unpredictable, and your periods are… confusing.
If you’re in your late 30s to early 50s, you could be in perimenopause.

Here are five common signs:

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Irregular periods

They may be heavier, lighter, closer together, or farther apart.
Unpredictability is common.
Some women experience spotting between periods or heavier-than-usual flows that come with little warning.

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Sleep disturbances

Trouble falling asleep, staying asleep, or waking up too early can be linked to hormone shifts.
Lower estrogen and progesterone levels can disrupt your circadian rhythm, leading to restless nights.

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Mood changes

Increased anxiety, irritability, or sadness can feel like PMS on steroids.
These emotional fluctuations are often hormone-related but can be worsened by:

• Poor sleep
• Low blood sugar
• Nutrient deficiencies

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Hot flashes and night sweats

These sudden temperature shifts are a hallmark symptom for many.
They can range from a mild warm flush to intense heat and sweating that disrupts…

Nutrition in Perimenopause: How to Support Your Changing Body with Food

Perimenopause is often called the “puberty of midlife”…
A time of incredible change, transition, and (let’s be honest) occasional chaos! If you’re between your late 30s and early 50s and starting to notice shifts in your mood, sleep, cycle, or metabolism, you’re likely navigating this important season of life.

Here’s the good news!
Nutrition can play a powerful role in supporting your body through the ups and downs of perimenopause, helping you feel stronger, more balanced, and more energized as you move through it.

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Here’s what you can do:

Prioritize protein

Hormonal changes during perimenopause can make it harder to maintain and build muscle mass.
Eating enough protein, ideally spread throughout the day, supports your metabolism, helps you feel fuller longer, and protects your strength.
Aim for a source of protein at every meal and snack:
Think Greek yogurt, eggs, legumes, poultry, tofu, or a good ol’ protein shake or smoothie.

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Support your bones

As estrogen levels dip, bone density can start to decline.
Calcium and vitamin D are key players here.
Include calcium-rich foods like:

• Dairy
• Fortified plant-based milks
• Leafy greens
• Almonds
• Canned salmon with bones

And don’t forget your “sunshine vitamin”, vitamin D!
Depending on where you live and your lifestyle, you might need a supplement to meet your needs.

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Balance blood sugar

Fluctuating hormones can make blood sugar spikes and crashes more noticeable.
Build meals around fibre-rich carbohydrates (like oats, quinoa, beans, and vegetables) and pair them with protein and healthy fats to help keep your energy levels steady all day.

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Fight inflammation

A gentle, natural anti-inflammatory approach can help with joint aches, sleep troubles, and mood swings.
Include foods like:

• Berries
• Leafy greens
• Walnuts
• Olive oil
• Fatty fish (like salmon)

Herbs and spices such as turmeric, ginger, and cinnamon can also give you a boost.

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Listen to your body

Every woman’s experience of perimenopause is different.
Some days you might crave more food, rest, or hydration…and that’s normal!

• Honour your hunger and fullness signals
• Stay well-hydrated
• Don’t be afraid to adjust your eating to meet your ever-changing needs

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Perimenopause isn’t about “losing control” over your body, it’s about learning to work with it.
By focusing on nourishing foods, consistent habits, and self-compassion, you can feel empowered, resilient, and ready to thrive in this next beautiful chapter of life.

You’re not alone on this journey…
And you don’t have to navigate it perfectly.

Focus on the daily wins and each, small, supportive choice at a time.