Prioritizing protein is crucial—especially for women navigating perimenopause and menopause. If you are in the menopause transition and struggling with weight gain and other changes to your body composition (loss of muscle and more fat distribution), one of the central pillars to turning things around is how we nourish our bodies. And one of the key ways to support this is by increasing the amount of protein we consume. Consuming enough protein helps not only in shedding unwanted fat but also in maintaining and building muscle mass.

Why Is Protein So Important?

· Muscle Maintenance: Muscle mass naturally declines as we age. Ample protein intake, paired with strength training, helps counteract this, supporting a leaner, stronger body.

· Metabolism Boost: Protein digestion burns more calories than carbs or fats, thanks to the “thermic effect.” This can give your metabolism an added boost, helping with weight loss.

· Satiety: Protein-rich foods keep you full longer, curbing hunger and reducing the urge to snack on unhealthy items.

How Much Protein Do You Need?

Experts recommend aiming for 0.8 to 1 gram of protein per pound of body weight (or your ideal body weight if you are looking to lose weight). While this may sound like a lot, you can gradually increase your intake by incorporating high-protein foods into every meal and snack. Tracking your intake is simple with apps like MyFitnessPal. Aiming for at least 100 grams a day is a great place to start.