Why You Need More Protein in Menopause (Not Less)

Feeling tired, puffy, or stuck in your workouts? It might be a protein problem. In this episode of The Menopause Method, Cam Allen breaks down exactly why protein matters more than ever in midlife — for your metabolism, hormones, muscle, energy, and even your mood.
 
You’ll learn:

• Why most women 45+ are under-eating protein (by a lot!)
• How much protein you really need (based on your goals)
• The best way to space it out during the day
• Why timing protein around your workouts matters (and why Cam is anti-fasted workouts)
• Easy, no-stress ideas to get 30g of protein per meal
  
  

Key Takeaways:

• Most midlife women are under-eating protein — often by half.
• What worked in your 20s doesn't cut it anymore. Your body needs more, not less, to thrive in menopause.
• Protein is essential for more than just muscle — it's key for mood, metabolism, energy, and recovery.
• Your body uses protein less efficiently in midlife, so you need more to get the same benefits.
• Aim for 0.7–1g of protein per pound of your ideal lean body weight.
• 30 grams of protein per meal is the sweet spot.
• This is the minimum needed to trigger muscle protein synthesis — anything less and you're not getting the full benefit.
• Timing matters: eat protein before and after your workouts.
• Fasted workouts can spike cortisol and backfire in midlife. Fueling your body supports better strength gains and recovery.
• You don’t need to be perfect — you just need to be consistent-ish.
• Simple go-tos like collagen, Greek yogurt, tuna, and protein bowls can make it easier.
• Protein is a form of self-respect — not a punishment.
• When you nourish your body intentionally, everything works better: energy, hormones, workouts, and how you feel in your skin.

🔔 Subscribe for weekly mindset tips, midlife motivation, and strength training strategies for thriving through menopause.

🎧 Listen to the full Menopause Method podcast on Spotify + Apple.
📲 Hang out with Cam on IG: @heymomma_cam

🎯 If you were to stop blaming yourself and start listening to your body...
You’d probably feel a whole lot better. This quiz shows you how:
👉 https://www.camoyler.com/QUIZ

💪 Download your 10-minute strength workout:
👉 https://www.camoyler.com/minis

🛋️ Free Home Gym Guide:
👉 https://www.camoyler.com/gym-equipment-guide

🌙 Free Menopause Sleep Guide:
👉 https://www.camoyler.com/pl/2148586038

▶️ Watch more in this mindset series:
https://youtu.be/zm8KB7dGjU0

Timestamps:

00:00 Midlife Protein Needs Explained

05:38 Protein Boosts Post-Workout Gains

08:30 Protein-Packed Meal Ideas

11:39 Suitcase Essentials for Healthy Travel

Grab your Greek yogurt, friend. Let’s make protein simple, doable, and delicious.

✨ Say hi on Instagram: @heymomma_cam
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📩 Want support? Learn more about coaching with Cam at https://www.camoyler.com/