Protein after 50: why it matters more than ever

Let’s talk protein. 

Not exactly the most glamorous topic, but if you’re a woman over 50, it’s one of the most important ones when it comes to your health and weight loss goals.

Here’s something most people don’t know: our protein needs actually increase as we age. Meanwhile, our bodies become less efficient at using it. That means the same amount of protein we’ve always eaten just doesn’t go as far anymore. It’s a double whammy, and it’s one of the sneaky reasons why weight loss can feel so much harder now than it did in our 30s.

So why does protein matter so much?

For starters, it helps us preserve lean muscle mass, which naturally declines with age.

More muscle = better metabolism = easier time managing weight.

Protein also supports faster recovery, helps maintain bone density, and keeps you feeling full longer (which makes those mid-afternoon cravings easier to handle!).

And here’s a tip that surprises a lot of people: you need protein at every meal, not just dinner. Spreading your intake throughout the day makes a real difference.

Need some simple ideas?

• Greek yogurt or cottage cheese with berries in the morning

• Tuna salad or a boiled egg with your lunch

• Lentil soup or grilled salmon for dinner

Not every source has to be meat-based, either. Beans, tofu, dairy, eggs, and even some whole grains pack a decent protein punch.

Bottom line: Don’t skimp on protein. Prioritizing it is one of the best ways to support your metabolism, muscle, and energy as you age.

If you’re not sure where to start or how to make it work with your lifestyle, that’s exactly what coaching is for. We’ll help you build meals you actually enjoy, figure out how much protein you need, and make it doable, without powders or pricey supplements.