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info_outlineLet’s unpack something most midlife women are totally missing – protein for Menopause Hormone Support.
Are you feeling moody, low-energy, or constantly craving carbs in midlife? It might not just be your hormones—it could be your protein intake… and its effect on your hormones.
In today’s episode, know how protein connects hormones and why your daily meals might be the hormonal tune-up you didn’t know you needed.
Cortisol & Protein: The Stress-Balance Dance
- Cortisol levels increase in response to low blood sugar or stress, which are common when meals are high-carb and low-protein.
- A high-protein diet blunts cortisol spikes post-meal and improves the body’s stress response.
Insulin: Protein’s Role in Glucose Control
- Protein stimulates insulin—but in a modulated way that helps with blood sugar stability, not spikes.
- In midlife and beyond, protein helps preserve insulin sensitivity, especially when combined with resistance training.
Ghrelin & Leptin: Protein vs. Cravings
- Ghrelin = your hunger hormone.
Protein is the most effective macronutrient at suppressing ghrelin. - Leptin = satiety hormone.
Protein helps regulate leptin sensitivity over time. - The Protein theory goes that if the body doesn’t get enough protein it will message you it wants more. The problem is the message is not clear. It’s just a hunger signal. You’re left to figure it out or deal with the tempting cookies, cakes, and chocolate hidden in the icebox.
Estrogen: From Muscle Protector to MIA
- Estrogen is an anabolic hormone—it supports muscle maintenance, insulin sensitivity, and metabolic efficiency.
- As estrogen declines in perimenopause and menopause, its natural support of muscle protein synthesis (MPS) disappears.
- With estrogen no longer stimulating MPS, women must now rely on two primary tools to stimulate it:
-
- Resistance training
- Adequate high-quality protein (especially leucine-rich)
“Estrogen enhances the anabolic response of skeletal muscle to both feeding and resistance exercise, and its loss results in anabolic resistance.”
More Truths About Protein for Menopause Hormone Support
- Muscle Protein Synthesis declines with age—and even more so without estrogen.
This is why RDA-level protein (0.8g/kg) is not sufficient in midlife - a statement agreed on by Registered Dietitians, longevity and geriatric experts alike. - Experts (ISSN) recommend ≥1.6–2.2g/kg of body weight for active women in midlife to maintain muscle, metabolism, and hormonal resilience.
The Anabolic vs. Catabolic Hormone Framework
Anabolic Hormones = Build & Repair
These are hormones that stimulate tissue growth and regeneration:
- Testosterone – promotes muscle growth, strength, libido
- Growth Hormone (GH) – supports repair, recovery, and fat metabolism
- Estrogen – helps preserve lean mass, regulates insulin sensitivity
- Insulin – can be anabolic by shuttling nutrients into cells, especially post-exercise
Protein intake supports all of these by providing the amino acid building blocks needed for anabolic activity.
Catabolic Hormones = Break Down
These are hormones that promote the breakdown of muscle, tissue, and energy stores:
- Cortisol – breaks down muscle for glucose during stress
- Epinephrine/Norepinephrine – mobilize energy in fight-or-flight
Chronically elevated catabolic hormones + low protein = muscle loss, cravings, fatigue.
Fat Storage
- Insulin isn’t actually a catabolic hormone but it does increase fat storage. You can’t be burning fat if insulin is high, as is true for many women. Focusing on boosting the anabolic hormones is the game-changer.
Other Episodes You Might Like:
- Previous Episode - Can We Just Stop the Self Sabotage to Feel Your Best Ever
- Next Episode - How and Why to Consider Meditation in Menopause
- More Like This - Where Protein Recommendations for Women Come From?
Resources:
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References:
- Lemmens SG, Born JM, Martens EA, Martens MJ, Westerterp-Plantenga MS. PLoS One. 2011 Feb 3;6(2):e16826. doi: 10.1371/journal.pone.0016826. PMID: 21304815; PMCID: PMC3033415.
- Layman et al., 2008 reported that diets with higher protein and lower carbs improved insulin sensitivity in adults. DOI: 10.1093/jn/138.3.514
- Leidy HJ, Ortinau LC, Douglas SM, Hoertel HA. Am J Clin Nutr. 2013 Apr;97(4):677-88. doi: 10.3945/ajcn.112.053116. Epub 2013 Feb 27. PMID: 23446906; PMCID: PMC3718776.
- Tang JE, Moore DR, Kujbida GW, Tarnopolsky MA, Phillips SM. J Appl Physiol (1985). 2009 Sep;107(3):987-92. doi: 10.1152/japplphysiol.00076.2009. Epub 2009 Jul 9. PMID: 19589961.