Perimenopause & Protein: Why Your Body Needs More Support Now Than Ever

As women, our bodies move through powerful transitions — each with its own rhythm, wisdom, and needs. Perimenopause, the years leading up to menopause, is one of those deeply transformative phases. You may start to notice changes in your mood, energy, sleep, and body composition. And while every woman’s journey is different, one universal truth remains: your nutritional needs shift.

One of the most important — yet often overlooked — changes? Your need for more protein.

Let’s explore why protein matters more than ever during perimenopause and how you can gently support your body with nourishing, high-protein choices.

🌿 What Happens During Perimenopause?

Perimenopause can begin as early as your late 30s or early 40s and may last anywhere from a few years to over a decade. Hormones like estrogen and progesterone start to fluctuate, which can affect everything from your metabolism and muscle mass to your mood and memory.

You might notice:

• Increased fatigue

• Difficulty building or maintaining muscle

• Sugar cravings or unstable blood sugar

• Mood swings or anxiety

• Slower metabolism and weight gain

This is where protein becomes a quiet powerhouse in your daily rhythm.

💪 Why Protein is a Perimenopausal Essential

1. Supports Muscle & Metabolism As estrogen drops, so does muscle mass — which in turn slows metabolism. Protein helps preserve and build lean muscle, which is vital for strength, posture, energy, and a healthy weight.

2. Balances Blood Sugar Protein slows the release of glucose into the bloodstream, helping you stay energized and avoid those sharp highs and lows that lead to mood swings and cravings.

3. Boosts Mood & Brain Health Amino acids (the building blocks of protein) are key for neurotransmitter production. This supports mood stability, memory, and focus — areas that can feel foggy during perimenopause.

4. Supports Bone Health You often hear about calcium, but protein also plays a critical role in maintaining bone density and strength — especially important as estrogen declines.

5. Reduces Cravings & Keeps You Full Protein is the most satiating macronutrient, helping you feel full and satisfied, which naturally supports healthy eating habits without restriction.

   
   

🌸 How Much Protein Do You Need?

During perimenopause, aiming for around 1.2–1.5 grams of protein per kilogram of body weight is ideal. That’s about 90–110 grams per day for many women — more than the general RDA.

💡 Try spreading it evenly throughout the day — think 25–30g per meal to help with muscle protein synthesis and blood sugar balance.

🥗 Easy Ways to Add More Protein

• Start your day with eggs, Greek yogurt, or a high-quality protein smoothie.

• Add hemp hearts or collagen to oatmeal or baked goods.

• Include lentils, chickpeas, or tofu in salads and soups.

• Keep snacks like edamame, nuts, boiled eggs, or protein bars on hand.

• Add a scoop of chocolate collagen (like the one I love from @OrganikaHealth) to your evening hot chocolate for a nourishing bedtime treat.

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🌙 Whole-Body Support for the Journey Ahead

Perimenopause is not something to dread — it’s a sacred transition, a time to listen deeper to what your body needs and honour it with care. Nourishing your body with protein-rich foods is one beautiful step toward balance, vitality, and strength.

You deserve to feel grounded, clear, and supported — and nutrition is one of your most powerful allies.

If you’re unsure where to start, I’d love to help you create a self-care and nutrition plan that works with your body’s natural rhythms.

✨ A little something extra to support your journey...One of my favourite ways to wind down and nourish my body in the evening is with a warm mug of chocolate collagen from Organika — it’s comforting, delicious, and packed with protein to support you through this sacred transition.

If you're curious to try it, you can use my code TAMMYC25 for 25% off your order at Organika. Because you deserve support that feels as good as it tastes. 🌙💛