Protein: A Common Sense Guide for Women in Perimenopause & Menopause

Protein advice online is loud, contradictory, and exhausting — and you deserve better than a 30-second reel telling you to eat 200 grams a day. In this episode, we cut through the noise with a calm, research-backed approach built specifically for women in perimenopause and beyond. You'll walk away with simple, practical guidance — and a whole lot of permission to stop making this harder than it needs to be. 

Main points discussed today:

• Why the protein conversation feels so overwhelming 
• What protein actually does 
• Why we need more protein as we age
• How much you actually need
• The palm-of-your-hand hack 
• Protein powder: supplement, not substitute
• Easy ways to boost breakfast protein
• Batch cooking as a game-changer 
• The trend matters, not the perfect day

Episode Links

Holderness Family Video on Protein

Why You’re Sore All the Time (And What to do About it)

Protein Series: Season 22 Episodes 1-4

My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter

30+ Non-Gym Ways to Improve Your Health (free download)

Connect with Amy:
GracedHealth.com
Instagram: @GracedHealth
YouTube: @AmyConnell

Transcript

Protein: Common Sense Approach in Perimenopause and Menopause

Graced Health Podcast

Host: Amy Connell

I have shared several times recently that I have pretty much gotten off of social media. However, as a small business owner who posts videos to YouTube, it's very hard not to get sucked into some YouTube videos and shorts. And I can't tell you how many times I have gotten on to look for one thing or to do my business stuff, and 20 minutes later I'm just sucked into the black hole of whatever I'm watching. YouTube knows what I like.

I also do subscribe to some channels. One of those channels is the Holderness family. I really like a lot of the stuff that they put out there. They're entertaining; I enjoy their podcast. They're super creative — they do little parodies, they'll sing little songs, and Penn (the husband) will make up songs and all of that. Penn and Kim are right at my age. Kim just turned 50; Penn, I think, is a year or two older than her. I am a year and a half older than Kim, so they're right at our age. They do a lot of content focused on perimenopause and aging, Alzheimer's, and ADHD.

They had this video about protein that stuck with me so much. I wish I could share the video or audio here, but the rules are a little unclear with that, so I'm just going to read you the lyrics. It's a really peppy song — I don't sing, but you can get the picture. Here are some of the lyrics:

Eat it now, because for every meal and every snack you have to eat a ludicrous amount of protein. Just eat a lot of protein and you'll totally be fine. But just don't eat too much — but also eat it all the time.

How many of us feel that way? I know I do. It does feel like a full-time job, and I think that might even be a lyric a little later in the video. The protein snacks, the "proteinified" foods — it's all out there, and I totally understand how overwhelming it is.

I am beginning a mini-series called Common Sense — or the Common Sense Approach — where I take these hot topics and give you a practical, grounded perspective. Today is our first episode, and we're talking about protein.

I want to do this in a way that is actually useful — not overwhelming and not obsessive — because the protein conversation is so loud. People are screaming at you all the time to eat more protein. You scroll past one thing telling you to hit 200 grams a day, and the very next one is warning you about your kidneys. And you're standing in the grocery store trying to figure out what to have for lunch, thinking, Why is this so hard?

So today I'm giving you the common sense version. This is based on real research. The "why" does matter, and I do believe in integrating gentle nutrition — but so does your actual life. My hope is that this shorter episode gives you a few simple things you can do, and a lot of permission not to make this harder than it needs to be.

One quick note before we dive in: I am drawing from two sources I deeply trust. One is Dr. Stacy Sims, who specializes in female physiology and nutrition. The other is Molly Galbraith and Girls Gone Strong. Both of these women educate from research done on women, which matters so much more than I think we previously realized. A lot of nutrition science — and quite honestly, a lot of exercise science — is based on young men in their 20s. That's not us. I have two young men in their 20s, and let me tell you, everything about us is very different: our nutritional needs, our physical needs, all of it.

Also, just be aware as we go into this: this is general guidance. If you have specific concerns, please work with a registered dietitian. If you're looking for one who is not diet-culture-y, reach out to me — put something in the comments or click the link that says "Click here to text thoughts on today's episode," and I can help you get connected. I'm fortunate to have built quite a little network there.

And if you want to go deeper on any of this, go back to Season 22, Episodes 1 through 4, where I did a four-part series on protein. Today is kind of all of that consolidated with this common sense approach.

What Does Protein Actually Do?

Protein is one of the three macronutrients found in food. All foods are some combination of protein, carbohydrates, and fat.

Protein is made up of amino acids — basically the building blocks your body uses for just about everything. We've talked about sore muscles recently on this podcast; protein is what helps rebuild those muscles. It also keeps your ligaments and tendons strong, supports your immune system, and helps with hormone regulation, including insulin, which affects your blood sugar.

There are 20 common amino acids, and nine of them are what's called essential amino acids. These nine cannot be produced by the body and must come from your diet. The other 11 can be produced by the body.

One of these amino acids is particularly important when it comes to muscles: leucine. Leucine is what triggers muscle protein synthesis — which is just a science-y way of saying it signals your body to build and repair muscle. So when you strength train and create those little micro-tears in your muscle fibers, leucine is part of what tells your body, Hey, we need to rebuild this. We need to get a little stronger.

Animal proteins tend to be higher in leucine. Plant proteins are a little lower, which is fine — it just means that if you're eating plant-based, you may need a higher volume of plant protein to get that same leucine signaling. Not a problem, just something to be aware of.

We Need More Protein as We Get Older

Here's my favorite analogy for this. Think about a brand new cell phone. The battery is awesome — it lasts for days. But as the phone gets older, you have to charge it more often. By the time it's a few years old, you're plugging it in twice a day.

I've used this example before and mentioned my iPhone 12 — I still have it! I need to charge it at least once throughout the day. Our iPhones used to give out after two years, and now I'm just waiting for mine to die, but it keeps going. I just have to plug it in more often.

Your body works the same way. As our estrogen declines in perimenopause and beyond, the signal to your muscle cells — the signal responsible for rebuilding and regenerating muscle — gets weaker. Our muscles just don't regenerate as efficiently as they used to, and we start to lose muscle. This is called sarcopenia, and it happens to everyone as we age.

But here's the good news: you can slow it down. Eating enough protein, in conjunction with strength training, are two of the most powerful tools you have. And eating more protein won't bulk you up — it will just help you hold onto the muscle you already have, which matters for how you feel, how you move, and what you'll be able to do 10 or 20 years from now.

One of my own personal markers for whether I'm getting enough protein is how well I'm recovering between workouts. If I find that I'm very sore — and I did a recent episode on soreness — that's one indication that I may need more protein. I do a lot of the other things right, but protein can still be a challenge to get enough of.

How Much Do You Actually Need?

Here's where I have to be honest with you: this is nuanced, and the research is always evolving — which is a good thing. The research used to tell us to use leeches for blood disorders, and that has changed. So I don't have a problem with evolving science; we just end up with a lot of different numbers floating around. Your needs will also depend on your activity level, age, health, and hormones — which is why you'll see such a wide range of recommendations. Those numbers aren't wrong; they're just addressing different people.

Also, when we're scrolling reels or shorts, we're often seeing a 30-second clip from someone who may not even be talking to us — and who may not be accounting for the nuance of our individual bodies.

That said, here's a practical range:

The US RDA (recommended daily allowance) is 0.8 grams per kilogram of body weight. One kilogram equals about 2.2 pounds — so don't do a one-to-one conversion. At a minimum, at least double it.

For active women in perimenopause and beyond, research points to somewhere between 1.4 and 2.3 grams per kilogram of body weight. That's a wide range, but it accounts for our individual differences.

For a 170-pound woman, that's roughly 108 to 177 grams per day, compared to the RDA of about 61 grams. That's a pretty meaningful difference.

Practically speaking, I aim for — and typically recommend — somewhere between 20 and 40 grams of protein three times a day (breakfast, lunch, and dinner). That keeps the right amount of amino acids circulating through your system, which is what supports your muscles. That adds up to roughly 60 to 160 grams per day.

If you're lighter at breakfast (which is common — mine is often on the lower end), you can make it up at lunch and dinner. It's not a formula; it's guidance.

And for those of you who don't want to think in grams or weigh your food: look at the palm of your hand. A serving of protein is roughly the size and thickness of your palm — about 20 to 30 grams. Aim for three to six palm-size servings per day, spread throughout the day. You want those amino acids working through your system all day long, not just piled into dinner.

What About Protein Powder?

Eating that much can still feel overwhelming — honestly, it sometimes feels that way to me too. So protein powder can be useful. I'll often use it in the morning, especially when I have an early client. I'll mix it with some chilled coffee and a little milk — a recipe I actually got from Dr. Stacy Sims.

The key thing to remember: protein powder is a supplement. It supplements the food you're eating; it's not a replacement. If I were your nutrition coach, I'd say go ahead and use it if it fits your day, but I'd encourage you not to have more than one serving per day. Our bodies are better at utilizing protein from whole food sources, and that's what they're really designed to thrive on.

If you're looking for a powder: whey protein isolate is the gold standard for leucine content. If you can tolerate dairy, that's the one I'd point you to. If you can't, look for a plant-based blend with a variety of plant sources — not just one (like only hemp or only pea). Pea and rice together are a solid option.

My personal preference is Garden of Life Fit. It has good leucine content, 28 grams of protein per serving, and it's third-party tested — which matters a lot to me. My one gripe? It says "High Protein for Weight Loss" on the label. Don't assume things about me, Garden of Life. I just want my protein powder. But that's just my own little hang-up.

One more thing while we're on the topic: collagen. A lot of people take it — me included. It's wonderful for your joints, skin, hair, and connective tissue. But it is not a complete protein. I know, I know — it's such an easy way to add grams. You dump a scoop in your coffee and you've got another 10 to 20 grams. The problem is collagen is missing one of the nine essential amino acids (tryptophan), and it doesn't contain the BCAAs that support muscle. So collagen is a great supplement — just not a muscle builder.

So What Do You Actually Do?

Start by just noticing. You don't need to weigh anything, use an app, or track meticulously. Just become aware:

• When am I having protein?
• About how much?
• Do all of my meals have protein in them? Where are the gaps?

For most of us, the gap is breakfast — that's usually the lowest-protein meal of the day. Can you add an extra egg? Have some yogurt? Add hemp seeds (which are fairly high in protein) to your yogurt or oatmeal? Chia seeds have a little protein too — not a ton, but they add up.

When you sit down to eat, aim for a balance of protein, fat, and carbohydrates — and if you can get some carbohydrates with fiber, even better. Even though we're talking about protein today, fiber is still incredibly important for so many reasons.

A few ways to make this easier: batch cooking. I'll cook chicken breasts, make meatballs, or portion out a big filet of steelhead trout (my husband is allergic to salmon, so we do steelhead — it basically looks and tastes the same). I'll wrap individual portions and freeze them. Having protein that's ready to go and easily accessible makes a huge difference. If it's not accessible, it's not happening for me.

This was a short episode — intentionally. There's so much more I could cover, and I did cover a lot more back in Season 22. But I wanted to give you the high-level, common sense approach. What makes sense for you to eat that still tries to fulfill what your body needs in this age and stage?

Protein matters. It matters more as we get older. And if you're not getting quite enough, you are not alone.

What we want to focus on is the trend, not individual meals — and honestly, not even individual seasons. When I've been traveling to support my mom after losing my dad, I've been off my game. I haven't been getting the protein I know I need. And that's okay. When I'm home, I focus on it again. The goal is that most days I'm getting enough — not every day, every meal.

And it comes down to this: are you okay with that? Your body — my body — is uniquely created. We know what we need, and we want to nourish it so we can do what we're called to do. That's always been the goal. We take care of ourselves so we can show up for the life God has for us. Not so we can make a full-time job out of counting protein grams.

If you'd like some practical recipes and batch cooking strategies to go along with this, I have a free download called The Protein Prep Playbook at gracedhealth.com/protein-playbook. I'll link it in the show notes.

I hope this episode turns down the noise just a little, so you can focus on what God is calling you to — and keep fueling your body in a way that helps you feel and function well.

Okay, that's all for today. Go out there and have a graced day.

Let me know if you want any sections adjusted in tone, tightened further, or formatted differently for show notes vs. the full transcript.