Protein – Just Hype or a Real Gamechanger?
Science, Risks, and My Experience as a Woman 35+
Everywhere you look, you hear the same message: eat more protein!
Social media, magazines, and supermarkets are full of protein bars and powders. It can feel overwhelming – and a bit annoying. But is protein really that magical, or just another marketing buzzword?
Let’s break it down with actual science: what protein does, how much you really need, potential risks, and why it can be a gamechanger — especially for women 35+.
Why Protein Is Hyped Everywhere
The global protein market is projected to exceed $100 billion in the next few years. Diet trends such as High Protein, Keto, and Paleo fuel the boom — but so does genuine science showing protein’s role in satiety, weight management, and healthy aging.
The problem? Marketing often simplifies or exaggerates. We’re left thinking “more is always better,” but that’s not the whole picture.
What Protein Actually Does in the Body (Science in a Nutshell)
Protein is a macronutrient made of amino acids, essential for almost every process in the body:
Muscles, skin, hair, nails: Structural proteins like collagen and keratin
Hormones & enzymes: Many are proteins (e.g., insulin, thyroid enzymes)
Immune system: Antibodies are proteins
Blood sugar & appetite control: High-protein meals slow gastric emptying, leading to more stable glucose and insulin levels (Nutrients, 2021)
Key takeaway: Protein isn’t just for athletes. It’s essential for metabolism, hormone health, and stable energy.
Protein Needs & Hormones – Why Women 35+ Benefit
After age 30, we naturally lose 3–8% of our muscle mass per decade. This accelerates after menopause due to estrogen decline (Journal of Gerontology, 2020). Less muscle means lower metabolic rate and higher risk of insulin resistance.
Studies show higher protein intake helps preserve lean mass, improve satiety, and stabilize blood sugar (American Journal of Clinical Nutrition, 2019).
Official recommendation (RDA): 0.8 g per kilogram of body weight per day
Emerging evidence for midlife women: 1.2–1.6 g/kg/day (especially if active or trying to maintain muscle mass)
For active women: Women aged 35+ who train regularly may benefit from up to 2.0 g/kg/day to support muscle maintenance and recovery (Examine.com, 2025).
Practical example: A 70 kg (154 lb) woman would benefit from ~90–140 g protein daily, depending on activity level.
My Own Experience – Why Protein Matters After 35
I’ve always been a “healthy eater” — vegetables, olive oil, pasta, Mediterranean-style dishes. And I never had issues with maintaining my weight also in times I did not work out as much. But as I entered my 40s, things changed: energy dips, cravings, unexpected weight gain, and especially stubborn belly fat. I increased my workouts — walking 15,000 steps a day and lifting weights three times a week — but it didn’t have nearly the same effect it would have in my 20s. That’s when I started looking for something else that would actually work.
Shifting toward a high-protein diet wasn’t instant. I started by researching the best protein sources — the ones I actually liked and could eat consistently. In the supermarket, I compared brands and products, checking yogurts for the highest protein with the lowest sugar, because many “high-protein” foods spike blood sugar levels.
Next, I began planning my meals and timing — experimenting with when to eat protein to see what worked best for me. Could a high-protein breakfast really keep cravings away? Over time, I settled on 30–40 g of protein per meal, aiming for 90–120 g per day, without giving up the foods I loved.
The results spoke for themselves:
Belly fat reduced significantly
Cravings decreased
Energy became more stable throughout the day
Muscle tone was easier to maintain
It’s a reset for your eating habits — but it pays off. I still enjoy Mediterranean food, but now each meal is anchored around a solid protein source, making the diet both effective and sustainable.
Tip: When shifting to a high-protein diet, plan ahead: keep your fridge and pantry stocked with high-protein foods you actually enjoy, so you always have options. Know your favorite sources and buy them regularly — daily or weekly. Family members may eat differently, and that’s okay. Most importantly, be consistent: it takes time for the body to adjust, and regular practice is key to seeing real changes.
Quality Over Quantity
Animal sources: Eggs, fish, poultry, Greek yogurt, cottage cheese — all complete proteins
Plant sources: Lentils, beans, tofu, tempeh, quinoa, nuts — combine to get full amino acid profiles
Tip: Think “protein at the center of the plate” rather than “protein on the side.” Variety matters more than perfection.
Can You Eat Too Much Protein?
For healthy adults with normal kidney function, higher protein diets (up to 2.0 g/kg/day) have not shown harm in clinical studies (Nutrients, 2019).
However, if you have kidney disease or metabolic conditions, always check with your doctor. The bigger risk isn’t “too much” protein but relying on ultra-processed sources (bars, shakes) instead of real food.
What “More Protein” Looks Like in Real Life
Here’s how ~100 g of protein could look in one day:
Breakfast: 2 eggs + Greek yogurt with berries (≈30 g protein)
Lunch: Chicken or tofu salad with beans (≈30 g protein)
Snack: Cottage cheese or edamame (≈15–20 g protein)
Dinner: Salmon or tempeh + vegetables + quinoa (≈30 g protein)
Protein doesn’t have to be complicated or bland — but it does need to be intentional.
The Bottom Line
Protein may not be a magic bullet for everyone, but for many women — myself included — it can make a remarkable difference. Increasing protein intake helped me maintain muscle, stabilize energy, reduce belly fat, and manage cravings.
For women 35+, quality protein in sufficient amounts is one of the most evidence-backed strategies to support healthy aging. Marketing may exaggerate, but the science is clear: it’s a cornerstone of metabolism, muscle maintenance, and overall wellbeing.
If you’re interested in more guidance around building a healthy, balanced lifestyle that works for you, my coaching can support you in creating sustainable habits that improve energy, wellbeing, and overall resilience.
