Why prioritizing protein is one of the most underrated wellness shifts you can make.
A lot changes after 40.
Our hormones shift. Our metabolism slows. Our sleep might get a little weird. And the things that used to work for our energy, mood, or weight… just don’t hit the same anymore.
One simple, powerful way to support your body through these changes?
✨ Protein.
Why Protein Becomes More Important With Age
After 40, we naturally begin to lose muscle mass—a process called sarcopenia—which can slow our metabolism, reduce strength, and impact everything from blood sugar balance to bone density.
And for women, as estrogen begins to decline in peri/menopause, this muscle loss can be even more noticeable.
Protein helps with:
✔️ Maintaining muscle mass and strength
✔️ Supporting metabolism and fat-burning
✔️ Stabilizing blood sugar and reducing cravings
✔️ Producing hormones, enzymes, and neurotransmitters
✔️ Keeping you fuller, longer (aka less snacking + fewer crashes)
How Much Protein Do You Really Need?
Most adults need 0.8 to 1 gram of protein per pound of ideal body weight per day.
So if your goal weight is 150 lbs, that’s around 120–150g of protein daily.
Many people are getting less than half of that—especially at breakfast.
Starting your day with 20–30g of protein can make a huge difference in how you feel all day long.
Easy Ways to Add More Protein
✨ Blend it in
Start your day with a protein-packed smoothie—add a scoop of clean protein powder, a tablespoon of chia or hemp seeds, nut butter, and you’ve got 25+ grams before 9 a.m.
✨ Sip your protein
Bone broth delivers about 10 grams of protein per cup, and collagen powder or bone broth protein powder can be stirred into your morning coffee, matcha, or tea for a seamless protein boost.
✨ Upgrade your eggs
Add smoked salmon, leftover turkey, or sautéed greens to your eggs for a hearty, protein-rich breakfast. Avocado on the side? Always a great idea.
✨ Snack smarter
Instead of reaching for carbs that leave you crashing, go for protein-rich snacks like hard-boiled eggs, roasted chickpeas, tuna packets, chomp sticks, or edamame.
✨ Toss protein into your bowl
Salads and grain bowls are the perfect canvas for shredded chicken, canned salmon, boiled eggs, or marinated tofu—just a few ounces can make all the difference in how satisfied you feel.
✨ Batch your bites
Make a batch of turkey meatballs, lentil patties, or egg muffins to have quick protein on hand all week. Your future self will thank you.
But Here’s the Most Important Part about protein…
Everyone’s metabolism is different.
What works for one person might not work for you. That’s why we love using tools like a Continuous Glucose Monitor (CGM) to see how your body responds to different foods—including protein-rich meals.
You don’t need a strict plan. You just need the right support and a way to tune into your body’s signals.
Want to Learn More About Optimizing Your Protein + Metabolism?
Join us for our 6-Week CGM Course, starting April 23!
Dr. Maltz and Darby will teach you how to track your blood sugar in real time, balance your meals, and make sustainable changes that support energy, mood, hormones, and long-term health.
Read more about the course here
We hope to see you there 😀