Why Proteins Matter More As We Age?

by Sabiha Rizvi April 25, 2025

Consuming 30 grams of protein within 30 minutes of waking during perimenopause and menopause is often recommended to manage hormonal shifts, metabolic changes, and stress response. Here's why:

1. Stabilizes Blood Sugar and Insulin Levels

Protein-rich meals at breakfast stabilize blood sugar, preventing spikes and dips common during menopause, thereby reducing insulin resistance and diabetes risk.
A stable blood sugar level reduces cravings for sugar or carbohydrates throughout the day.

2. Supports Hormone Balance

Protein intake influences neurotransmitter production, particularly dopamine and serotonin, which help regulate mood, appetite, and stress.
Adequate protein can indirectly support healthy estrogen and cortisol levels, reducing hormonal symptoms like mood swings, anxiety, and irritability.

3. Prevents Muscle Loss (Sarcopenia)

Muscle loss accelerates during menopause due to declining estrogen.
Consuming protein early signals the body to preserve muscle mass, supporting metabolism, strength, and bone density.

4. Enhances Metabolism and Weight Management

Protein increases thermogenesis, meaning your body burns more calories digesting it, supporting metabolism and weight management.
Helps reduce abdominal fat accumulation common during menopause by improving body composition.

5. Reduces Cortisol Levels

Early morning protein can reduce elevated cortisol, which often peaks after waking.
Lower cortisol reduces stress-related symptoms, improves mood, and supports healthier energy levels throughout the day.

6. Improves Energy and Mood Stability

Adequate protein in the morning supports neurotransmitter function, enhancing mood, motivation, and reducing menopausal fatigue.

Practical Examples for Achieving 30 grams of Protein:

Protein smoothie with plant or whey protein powder (25-30g protein)
Greek yogurt bowl with nuts and seeds (~25-30g protein)
3-egg omelet with veggies and feta (~18g from eggs + cheese/veggies boosts to ~30g)
Cottage cheese and berries bowl (~28-30g per serving)

Conclusion:

The practice of consuming 30 grams of protein within 30 minutes of waking supports hormonal health, metabolism, mood regulation, and weight management, directly addressing common menopausal challenges.