The Truth About Protein for Women Over 40: How Much You Need and When to Eat It

If you're over 40 and gaining weight around your middle despite doing everything right, cutting calories may be the wrong place to start. In this episode I break down why protein - not restriction - is the first thing I look at with almost every woman I work with.

We cover what's actually happening to your metabolism in perimenopause, why low protein can quietly drive your cravings, how much you really need, why breakfast is the meal most women get wrong, and the 30g "absorption limit" myth you've probably been told for years.

I also walk through a 12-week trial in women aged 30–60 where the higher-protein group improved their body composition - with no calorie deficit and no exercise programme - and I give you the caveats too. Protein isn't just about building muscle. It's about building biological capacity.

Timestamps:

00:00 Perimenopause Weight Gain: Why Cutting Calories Backfires

02:08 Why Protein Is the Nutrient That Changes Everything

04:39 How Much Protein Per Day - and Why Breakfast Matters Most

07:28 Can You Absorb More Than 30g of Protein at Once?

09:47 12-Week Study: More Protein, Better Body Composition

12:30 How to Start: Three Simple Steps

VALUABLE RESOURCES

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