Healthy Ingredients
7 signs we’re not eating enough protein in midlife, and how to fix it
Protein. We all know we should be eating more of it, but it’s easy to let it slip off the menu. For midlife women, though, it’s not just a nice-to-have — it’s essential for staying strong, healthy, and well.
Historically, protein has been marketed to men, leaving many women reaching for a smoothie at best — or nothing at worst — when it comes to breakfast. Lunch might be a light soup or salad, with protein making a token appearance at dinner. This just won’t cut it in midlife, especially when oestrogen levels are plummeting. Our new mantra? A piece of protein with every meal.
Why is protein vital for midlife women?
According to naturopathic nutritionist and hormone specialist Jessica Shand, author of The Hormone Balance Handbook, it’s something we should start prioritising from our mid-30s onward. “The amino acids from protein are quite literally the building blocks of our bodies — and our brains too,” she says. “Getting adequate intake is absolutely essential for all of our body processes and functions during midlife as we navigate the inevitable hormonal ebbs.”
Jessica explains that from our mid-30s, both bone and muscle building start to slow down, while protein breakdown increases. “If we don’t meet the naturally increased protein demands to stimulate new protein synthesis and support our bodies’ needs, we’ll not only feel it but see it too,” she adds.
Bridget Hancock, naturopathic nutritionist, functional medicine practitioner, and author of Live Like a Lobster, explains that during perimenopause, declining hormone levels — especially oestrogen — can lead to tissue breakdown and a slower metabolism. “This increases the need for protein to maintain muscle and energy,” she says.
Upping our intake
Despite knowing the importance of protein, many of us are left wondering: how much do we really need? And how can we make sure we’re getting enough without overhauling our entire diet?
Bridget points out that many of us skip breakfast, or opt for something sugary like a cereal. But this habit could be promoting weight gain. “Without enough protein, the body craves energy from unnecessary calories — like carbohydrates — which leads to fat storage,” she explains. “This is known as the protein leverage effect: when we’re not getting enough protein, we just keep eating.”
Jessica highlights that protein is essential for every structure in our body — from muscles and bones to our gut, liver, skin, hair, and nails. “As we age, muscle mass naturally declines,” she explains. “Getting enough protein helps slow this process, supports muscle growth and repair, and keeps the body’s metabolic rate working optimally.”
However, according to Bridget, the good news is that making small changes to our diet, such as prioritising protein and reducing carbohydrates, can make a big difference in the long-term.
“Protein-packed meals help maintain muscle, reduce fat storage, and lower the risk of diabetes and osteoporosis,” she says.
She recommends simple swaps, such as replacing pasta and rice with nutrient-rich root vegetables, or using nori sushi sheets as a creative alternative to bread for wraps.
The 7 signs we’re not eating enough protein
Not eating enough of this health hero can manifest in surprising ways. Our body may begin to send signals we need to up our intake.
Low energy
If we’re feeling constantly hungry or battling intense sugar cravings, it’s easy to blame our hormones. But the real culprit might be our diet. Jessica explains that protein provides long-lasting energy and helps keep us satisfied by supporting healthy hunger hormone regulation. And not eating enough can lead to muscle loss, making everyday activities feel more tiring than they should.
Brittle hair and nails
Our hair and nails are made up of proteins like elastin, collagen, and keratin. Jessica explains that, without enough protein, hair follicles produce weaker keratin, which can result in brittle, easily damaged hair.
Over time, a deficiency can also affect hair growth, causing thinning or increased brittleness. Bridget adds that inadequate protein intake also impacts the skin, impairing repair and hydration processes, which can result in dryness and a dull complexion.
Difficulty concentrating
Struggling to focus on the task at hand? Before pointing the finger at menopause, it’s important to take a closer look at our diet. Jessica explains that fluctuating blood sugar levels, combined with protein’s influence on the brain’s neurotransmitters, can lead to changes in mood and concentration.
Muscle weakness
Building muscle in midlife isn’t just about strength training — what we eat plays a crucial role too. Jessica explains that amino acids are essential for building and maintaining muscle mass. Without enough protein, our body may start to break down muscle for energy, leading to weakness and even muscle wasting over time. This can result in a less toned appearance and reduced strength.
Slow healing
When it comes to boosting immunity, we often think of vitamin C — but protein plays a vital role. “A deficiency can weaken our defenses, and even slow down tissue repair, meaning cuts and injuries may take longer to heal,” Bridget says.
Restless sleep
Low-protein diets are also linked to poor sleep. This is because protein helps regulate our blood sugar levels and directly impacts our circadian rhythm and the depth of restorative sleep.
Low libido
It’s not just plummeting hormones that can impact sexual desire — our nutrition plays a role as well. Jessica explains that amino acids like carnitine and L-arginine help improve blood flow. This is key, as healthy blood flow is essential for sexual response in both men and women.
How can we up our intake?
We’ve established that many of us might not be getting enough protein — but how can we fix this without defaulting to endless chicken dinners?
For Jessica, the simplest way to boost our intake is to ensure a quarter of our plate at each meal comes from a complete protein source. And don’t overlook snacks — options like nut butter, mixed nuts and seeds, cottage cheese, or adding quality protein powder to a smoothie can make a big difference. “Swapping half your porridge, overnight oats, or granola for buckwheat is another great protein hack,” she suggests. “Stirring eggs into your rice or stir-fries and adding legumes to salads, stews, and soups are also easy (and delicious) ways to significantly increase your intake.”
For those following a plant-based diet, Jessica says that meeting protein requirements may require a bit more planning — but it’s absolutely achievable. She recommends combining multiple plant-based protein sources at each meal to create a complete amino acid profile. Not only does this support energy and stave off sugar cravings, but it also promotes a more diverse, nutrient-rich diet.
“Adding a variety of plant-based ingredients boosts your intake of fibre, which supports a happy gut microbiome,” Jessica explains. “And more nutrients lead to happier hormones.”
Words: Holly Treacy-West
