Ep. 47 | Menopause Protein: How Much You Need to Fight Muscle Loss and Insulin Resistance
You've probably heard you should eat more protein. But how much? What kind? When? And why does it matter so much right now?
Here's the short version: during perimenopause and menopause, you're losing muscle. It's called sarcopenia — and it starts happening faster than most women realize. At the same time, your insulin sensitivity is dropping. And protein is one of the most powerful tools you have to fight both of those things.
This episode gives you the practical breakdown.
In This Episode, You'll Learn:
Why Protein Matters in Menopause
How protein helps maintain muscle mass and improve insulin sensitivity during perimenopause and menopause
Why age-related muscle loss accelerates in midlife — and what happens to your metabolism when muscle goes
How Much You Actually Need
Aim for 0.8 to 1.0 grams of protein per pound of body weight daily
Example: a 150-pound woman should target 120-150 grams of protein per day
Why most women in midlife are getting far less than they need
A Personalized Approach
Why macro needs vary based on age, activity level, and health conditions
The importance of working with a nutrition professional for personalized recommendations
Protein Timing
Why spreading your protein throughout the day matters for optimal muscle maintenance
A sample daily protein distribution you can use as a starting point
Best Protein Sources
High-quality sources including chicken, tuna, salmon, eggs, and protein shakes
How to find sustainable sources that fit your preferences and your life
The Exercise Connection
Why combining protein with resistance training delivers the best results
Aim for at least 2-3 strength training sessions per week to protect and build muscle
Benefits Beyond Muscle
How protein stabilizes blood sugar levels and reduces cravings
Why it's one of the most effective tools for weight management during menopause
There's no one-size-fits-all approach to nutrition. But if there's one thing most women in menopause need more of, it's protein. The key is finding a sustainable way to meet your needs that fits your tastes, your lifestyle, and your health goals.
This episode is for you if: You're a woman over 40 in perimenopause or menopause who knows she needs more protein but isn't sure how much, what kind, or how to make it happen in real life. This episode gives you the numbers and the plan.
Links & Resources:
🎯 Take the free quiz → What's Really Causing Your Symptoms? https://cindistickle.com/quiz
📅 Book a free Hormone Reset Clarity Call → https://calendly.com/cindistickle/menopause-hormone-clarity-call 🌿 Learn more about It's Not Just Hormones™ System → https://cindistickle.com
🥑 Free Guide → 9 Menopause-Friendly Foods That Reduce Inflammation → https://cindistickle.com
👩💻 Join the free community → It's Not Just Menopause: No-BS Support with Real Answers → https://www.facebook.com/groups/nobsmenopause
📱 Follow on Instagram → @cindisticklenutrition
💬 If this episode spoke to you, please share it with a friend — or leave a 5-star review on Apple Podcasts. It helps more women find the root-cause menopause support they deserve.
