Are you feeling lost when it comes to finding the right diet, especially as you transition through menopause? Let’s talk about one of the most underrated yet essential tools for fat loss, adrenal health, and overall vitality: protein.

In my practice, protein is the #1 fat-loss weapon I recommend to my menopausal clients. Why?

Because protein is metabolically expensive for your body to process. This means your body burns significantly more energy digesting protein compared to carbohydrates or fat. In simple terms, it’s hard to store protein as body fat, and it’s even harder to overeat it. Let’s be honest – most of us can’t resist chocolate or chips, but who’s binging on steak?

Why Protein Matters for Menopause

Dietary protein does more than help with fat loss—it plays a crucial role in supporting adrenal function and regulating cortisol, your body’s stress hormone. During menopause, your adrenal glands take on the job of producing hormones that your ovaries once did, so they need all the support they can get. Protein helps stabilise blood sugar and insulin levels, which, in turn, helps regulate cortisol and combat adrenal fatigue.

Many of the women I work with are dealing with imbalanced cortisol levels – either rock-bottom due to chronic stress and insomnia, or sky-high from too much caffeine, late-night screen time, and go-go-go lifestyles. This cortisol dysregulation wreaks havoc on blood sugar control, leaving you feeling tired, irritable, and prone to cravings. But eating protein at every meal helps bring that balance back, re-establishing a healthy cortisol curve and giving your adrenal glands the break they deserve.

Why Animal Protein Is the Gold Standard

Animal proteins are the most nutrient-dense and complete source of protein, packed with essential amino acids your body needs to build and maintain muscle. And during menopause, maintaining muscle mass is more important than ever. Muscle loss is linked to osteoporosis, fractures, and even early death—but more muscle means better insulin sensitivity, a faster metabolism, and fewer age-related health issues.

To get the most out of your protein, aim for high-quality sources. Choose pasture-raised, grass-fed, or regenerative farm-raised animals when possible. These sources are free from harmful additives like hormones and antibiotics and are better for the environment, too. Pair your protein with a healthy fat and a complex carbohydrate at meals to keep your blood sugar levels stable throughout the day.

The Happy Hormone Boost You Didn’t Know You Needed

Protein doesn’t just nourish your body—it also feeds your brain. Eating enough protein helps sustain serotonin and dopamine levels, which improve your mood, focus, and energy levels. Charles Poliquin, one of the most brilliant strength coaches of all time, swore by a Romanian bodybuilding trick: the meat-and-nuts breakfast. This combination provides slow-burning energy, mental clarity, and a boost in neurotransmitter production. If steak and nuts don’t appeal to you first thing in the morning, try salmon with avocado, eggs with walnuts, or cottage cheese topped with almonds.

The Anti-Aging Superpower of Protein

As we age, maintaining muscle mass becomes the ultimate anti-aging tool. More muscle doesn’t just make you stronger—it also burns more calories at rest, improves fat metabolism, and protects against injury and illness. The best part? It’s never too late to start building and preserving muscle.

Protein is more than a diet tool; it’s a foundation for a healthy, vibrant life—especially as you navigate the changes of menopause. So, if you’ve been feeling unsure about your diet, start by focusing on this essential nutrient. Your body, mind, and future self will thank you for it.

Thanks For Reading

Louise x

Learn more about Louise here!