02/25/2026
What you may not know, that is making you gain weight after your 40s, protein edition!💪🏾
Protein bars are often candy bars in disguise. A lot have 15 to 20g of sugar and 300 plus calories. That's not a snack, that's a meal. And a sugar spike actually makes you hungrier in an hour.
Your protein needs are based on your goal weight, not your current weight. If you weigh 180 but want to weigh 140, calculate protein based on 140lb.
Timing matters more during the menopause tranistion, your muscle building window shrinks with age. You need protein within 2 hours post-workout, not whenever. Miss that window and you won’t reap all the benefits of your efforts.
Not all proteins are equal for your hormones. Processed protein powders with artificial ingredients can mess with your already shifting hormones. Stick with whole foods first, and supplements second.
You need more protein on rest days, not less. Your muscles recover and grow on off days, so cutting protein on non-workout days is sabotaging your progress.
Plant proteins need to be combined for muscle building. Rice and beans together, works great, but separate, aren’t complete. If you're plant-based, you need to be strategic about your combinations
➡️ Blindly following generic protein advice designed for 20 somethings can actually make you gain weight🤦🏾♀️.
Your slower metabolism, varying hormone profile, and changing digestive system need a smarter approach.
Want to talk more about this? Lets chat or DM me with questions. I'd love to hear from you. .
