Protein Power: Why Women Over 40 Need More (Not Less) for Energy, Hormones & a Leaner Body
- Natasha Cornin
- 2 days ago
- 3 min read
How prioritizing protein supports fat loss, balanced hormones, and boundless energy—especially after 40.
Tired of feeling tired? If you're a woman over 40, chances are you've battled the familiar foes: creeping weight gain, low energy, mood swings, and muscle loss that makes strength training feel pointless. The hormonal rollercoaster only adds fuel to the fire.
But what if one nutrient could change the game?
What if the key to feeling strong, energized, and balanced wasn’t another crash diet—but something simpler, already within reach?
Let’s talk about protein—the overlooked powerhouse that could be the turning point in your wellness journey.
💪 Why Protein Is Non-Negotiable After 40
As estrogen begins to dip, so does muscle mass—and with it, your metabolism, bone density, and energy levels. But here's the good news: protein can help counteract all of that.
✔ Boosts Metabolism – Protein has the highest thermic effect of food, meaning your body burns more calories just digesting it.
✔ Preserves Lean Muscle – Critical for maintaining strength, mobility, and a youthful shape.
✔ Supports Hormonal Health – Amino acids (protein building blocks) help regulate key hormones, including insulin and ghrelin (your hunger hormone).
✔ Keeps You Fuller, Longer – Say goodbye to constant snacking and blood sugar crashes.
Even better? Upping your protein doesn’t require extreme diets—it just takes a strategic shift in what’s on your plate.
🥚 How Much Protein Do You Actually Need?
Most women over 40 aren’t eating enough protein—especially if they're active or going through perimenopause. The old RDA of 46g/day? Not enough. Studies now suggest aiming for:
👉 0.8 to 1 gram of protein per pound of ideal body weight. So if your goal weight is 140 lbs, you're looking at 112–140 grams per day [1,2].
Don’t worry, you don’t have to eat chicken breasts all day. Spread your intake throughout the day to maximize absorption and muscle maintenance. Think:
✅ 30g at breakfast (like eggs + Greek yogurt)
✅ 30–40g at lunch and dinner
✅ A clean protein shake or cottage cheese snack to fill in the gaps
The result? More energy, better muscle tone, fewer cravings, and a metabolism that actually works with you.
🥩 Best Protein Options for Women Over 40 on Keto
As women move into their 40s and beyond, prioritizing high-quality protein becomes non-negotiable—not just for weight management, but for hormonal balance, muscle preservation, energy, and healthy aging.
On a keto diet, choosing the right protein sources means finding options that are nutrient-dense, moderate-to-high in fat, low in carbs, and rich in the essential amino acids your body needs to thrive.
Below is a table of the best keto-friendly protein options, tailored especially for women over 40. (Macros are approximate and based on a 100g serving.)
🌟 Final Thoughts: Protein Is Power—But It’s Just the Beginning
If you’re over 40, prioritizing protein isn’t just a nutrition tip—it’s a lifeline.
It helps stabilize hormones, reduce cravings, maintain muscle, and reignite the energy that once felt out of reach. But to truly transform your body and reclaim your wellness, protein needs to be part of a bigger picture—one that includes sleep, stress management, hydration, and smart keto strategies that support your changing physiology.
That’s exactly what you’ll find in The Keto Energy Code.
This free, downloadable guide is tailored for women in midlife who are tired of running on empty and ready to get their vitality back—without restrictive diets or endless guesswork.
Inside, you’ll discover:
✅ 7 science-backed hacks to increase energy, balance hormones, and lose stubborn weight
✅ 2 breakthrough nutrients every woman 40+ should know about
✅ Printable habit tracker, mindset prompts, keto grocery list, and more!
🔗 Ready to unlock your energy and confidence—naturally?
Click below to grab your free copy of The Keto Energy Code and take the first step toward feeling strong, clear, and vibrant again.
References
Bauer, J., Biolo, G., Cederholm, T., Cesari, M., Cruz-Jentoft, A. J., Morley, J. E., Phillips, S., Sieber, C., Stehle, P., Teta, D., Visvanathan, R., Volpi, E., & Boirie, Y. "Evidence-Based Recommendations for Optimal Dietary Protein Intake in Older People: A Position Paper from the PROT-AGE Study Group." The American Journal of Clinical Nutrition, vol. 99, no. 6, 2013, pp. 827–836. Oxford University Press, https://doi.org/10.3945/ajcn.113.073445.
Phillips, Stuart M., and Luc J. C. van Loon. "Dietary Protein for Athletes: From Requirements to Optimum Adaptation." Applied Physiology, Nutrition, and Metabolism, vol. 36, no. 5, 2011, pp. 647–654. NRC Research Press, https://doi.org/10.1139/h11-078.
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