Welcome to my weekly Women’s Wellness Newsletter, which I send out every Saturday. This space is for women of all ages who want to live well, feel vibrant, and stay strong.
Each week, I’ll share simple, practical tips to help you manage your wellness and introduce habits you can apply immediately to feel better, energised, and empowered.
Let’s Talk Protein
Today I’m talking about protein. We all know we should be eating more of it… but are you actually getting enough?
This week’s newsletter is all about what protein really is and how to add more to your diet.
As we step into September, it’s the perfect time to refocus. Come and join me for my online classes or one of my coaching programmes (details at the end).
What Is Protein?
Protein is one of the three main macronutrients (alongside carbohydrates and fats). It’s made up of building blocks called amino acids, which the body uses for:
- Building and repairing muscles, skin, hair, and nails
- Producing enzymes and hormones
- Supporting immune function
- Maintaining healthy bones
Because the body can’t store protein in the same way it stores carbs or fat, it’s important to eat enough every day.
Plant vs Animal Protein: What’s the Difference?
Animal Protein
- Found in meat, fish, poultry, eggs, and dairy
- Contains all nine essential amino acids in the right balance (a complete protein)
- Highly bioavailable (easily absorbed and used by the body)
Plant Protein
- Found in beans, lentils, chickpeas, tofu, tempeh, quinoa, nuts, and seeds
- Many are “incomplete” (missing one or more essential amino acids), but combining sources (e.g. beans + rice) makes them complete
- Often come with fibre, antioxidants, and phytonutrients for overall health
Both are beneficial. A mix of animal and plant protein provides the best balance, but well-planned plant-based diets can absolutely meet protein needs.
Why Is Protein Crucial for Menopause?
During perimenopause and menopause, hormone changes (especially the decline in oestrogen) affect:
- Muscle Mass – Women lose muscle faster, leading to sarcopenia (age-related muscle loss). Protein plus resistance training helps preserve lean muscle.
- Bone Health – Supports bone density, reducing osteoporosis risk.
- Metabolism – Muscle burns more calories at rest; more protein helps maintain a healthy weight.
- Satiety & Blood Sugar – Keeps you fuller for longer, balances energy, and reduces cravings.
- Recovery & Strength – Essential for recovering from workouts and supporting daily activity.
Research suggests midlife and older women may need 1.2–1.6g of protein per kg of body weight per day (compared to the general guideline of 0.8g/kg).
How to Eat More Protein – Practical Tips
- Include protein at every meal (not just dinner).
- Start the day with protein: eggs, Greek yoghurt, protein smoothie, or tofu scramble.
- Choose protein-rich snacks: cottage cheese, hummus with veggies, protein shake, boiled eggs.
- Add beans, lentils, or chickpeas to soups, salads, and curries.
- Swap refined carbs for higher-protein options like quinoa, edamame pasta, or lentil wraps.
- Add seafood such as salmon, prawns, tuna, or white fish.
- Mix plant and animal sources for variety.
Key Takeaway
Protein isn’t just for bodybuilders — it’s the foundation of strength, bone health, and energy. For women in menopause, it’s essential for preserving muscle, maintaining metabolism, supporting bone density, and helping you feel fuller for longer.
By including protein at every meal and mixing both plant and animal sources, you’ll feel stronger, more energised, and better equipped to thrive in midlife and beyond.
Want to Work With Me?
Love classes? Join my 4-week online studio and get access to daily live sessions.
Need support? Try my 7-Day Beginners Health & Fitness Coaching Programme — a simple, structured reset.
Join the conversation! Come into my Facebook group and let me know where you are with your health and fitness goals.
Much love,
Rachel xxx
Have a fabulous weekend,
Rachel x
Would you like me to work with you? join my new 7 day Coaching programme for menopausal women click here
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