Protein Power

The Midlife Upgrade Your Body’s Been Waiting For

Let’s talk about something that doesn’t get enough attention—protein. Once you hit your 40s and 50s, your body starts to shift. You might feel it in your energy, strength, or how your clothes fit. That’s not just in your head. Muscle mass starts to decline, your metabolism slows down, and your bones aren’t quite as strong as they used to be. Protein can help with all of that.

If you’ve been feeling more tired, your hair’s thinning, or you’re struggling to manage your weight, it’s time to look closer at how much protein you’re eating. This isn’t just about hitting a number—it’s about giving your body what it needs to stay strong and steady through this next chapter.

Why Protein Matters During Menopause

It Keeps Your Muscles and Bones Strong

How Much Protein Do You Need?

That old 0.36 grams per pound guideline? That’s the bare minimum. During menopause, you’re better off aiming higher.

• A solid daily target: 60–70 grams
• Per meal: Around 20 grams
• Max limit: Stay under 100 grams unless your provider tells you otherwise

You don’t need a fancy calculator to get a more personalized target, here’s what to do:

• Take your weight in pounds and divide by 2.2
• Multiply that number by 0.8 (for minimum) or up to 1.2–1.6 if you’re active or trying to maintain muscle

Easy Sources of Protein

Animal Protein

When choosing animal-based options, go for lean cuts and prioritize organic, and non-GMO sources whenever possible:

• Chicken breast (3 oz): 27g
• Lean ground beef (3 oz): 22g
• Greek yogurt (7 oz): 20g
• Salmon (3 oz): 19g
• Eggs (1 large): 6g
• Cottage cheese (½ cup): 12g
• Tuna (100g): 34.7g
• Skim milk (1 cup): 8g
• Also: turkey, pork, shellfish, and cheese

Plant-based Proteins

These options pack a punch if you lean more plant-based or want to mix it up:

• Chickpeas (1 cup cooked): 39g
• Soybeans (1 cup boiled): 29g
• Lentils (1 cup boiled): 18g
• Pumpkin seeds (1 cup): 12g
• Almonds (¼ cup): 7g
• Peanuts (100g): 25.8g
• Quinoa (1 cup cooked): 8g
• Tofu (100g): 8.08g
• Other good ones: edamame, peas, oats, and nut butters

Wrap-Up

Making sure you’re getting enough protein is one shift that you can do to make a big difference that will help you feel stronger, stay active, and keep your body working as it should.

Start with simple upgrades—like protein-rich snacks (like nuts) or a high-protein, lower-carb breakfast. Supporting insulin resistance is just another bonus when you add more protein.

You’re not just surviving this stage of life—you’re building the foundation for what comes next. Protein is a quiet but powerful part of that. So, think beyond the carbs and veggies next time you plan a meal. Your muscles, bones, and energy levels will thank you.

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*Health and wellness coaches engage in evidence-based, client-centered processes that facilitate and empower clients to develop and achieve self-determined, health and wellness goals. We do not diagnose, interpret medical data, prescribe or de-prescribe, recommend supplements, provide nutrition consultation or create meal plans, provide exercise prescription or instruction, consult and advise, or provide psychological therapeutic interventions or treatment.

Fiber Benefits

The Simple Change for Better Health

Fiber doesn’t get the credit it deserves. Still, it’s a game-changer for your digestion, blood sugar balance, and even disease prevention.

The USDA suggests that women under 50 should aim for 25–28 grams a day, while men need 31–34 grams. The problem? Most people barely hit 16 grams. If you’re not paying attention to your intake, you’re probably not getting enough.

Fiber Facts

A high-fiber diet can even help reduce the risk of type 2 diabetes and certain cancers. But here’s the catch—only 5% of Americans meet the daily recommendation. The good news? Adding more is one of the easiest ways to improve your overall health, but what is it, and what do you need to know?

Soluble vs. Insoluble Fiber

Not all fiber works the same way, but before we dive into the details, let’s start with the basics. Fiber is a type of carbohydrate found in plant-based foods that your body can’t fully digest. Unlike other carbs that break down into sugar, it passes through your digestive system mostly intact, helping with everything from gut health to blood sugar balance. It comes in two forms: soluble and insoluble, and both play important roles in keeping your body functioning well.

Soluble fiber dissolves in water, forming a gel-like substance in your digestive system. This slows digestion, helps control blood sugar, and lowers cholesterol.

Insoluble fiber doesn’t dissolve in water. Instead, it adds bulk to your stool and keeps things moving, preventing constipation.

You need both types, so variety is key. Eating a mix of fiber-rich foods ensures you get the full range of benefits, from better digestion to long-term disease prevention.

Easy Ways to Get More Fiber

Eating more fiber doesn’t have to be complicated. Small swaps and simple additions can make a big difference.

Make Fiber a Daily Habit

Boosting your fiber intake doesn’t have to be overwhelming. Swap one refined grain for a whole grain, add a veggie to most meals, and make sure you’re drinking enough water to help it do its job.

Fiber is one of the simplest ways to improve your health. It keeps your digestion running smoothly, supports heart health, and helps you feel your best. The little changes you make today can have a big impact—so why not start now?

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*Health and wellness coaches engage in evidence-based, client-centered processes that facilitate and empower clients to develop and achieve self-determined, health and wellness goals. We do not diagnose, interpret medical data, prescribe or de-prescribe, recommend supplements, provide nutrition consultation or create meal plans, provide exercise prescription or instruction, consult and advise, or provide psychological therapeutic interventions or treatment.

Vitamin B Complex

Powering Your Hormones and Health

Vitamin B Complex are eight water-soluble nutrients that play vital roles in your body’s functions, especially in hormone production and regulation. Each one contributes in its own way—supporting energy production, brain health, and stress management. Let’s dive into what makes each B vitamin important for hormonal balance and where you can find them in your everyday meals.

Vitamin B1 (Thiamine)

Thiamine helps convert food into energy and supports nervous system function, vital for proper hormone signaling.

Vitamin B2 (Riboflavin)

Riboflavin aids in energy production, cell function, and metabolism of fats and drugs. It also supports the metabolism of steroid hormones.

Vitamin B3 (Niacin)

Niacin supports energy metabolism and DNA repair. It also plays a role in synthesizing and metabolizing steroid hormones, helping to maintain hormonal balance.

Vitamin B5 (Pantothenic Acid)

Pantothenic acid helps produce energy and is involved in hormone and cholesterol synthesis. It’s particularly important for producing steroid hormones, including sex and stress hormones, from the adrenal glands.

Vitamin B6 (Pyridoxine)

Pyridoxine aids in protein metabolism and red blood cell formation. It’s also crucial for hormone regulation, supporting the production of neurotransmitters like serotonin and dopamine, which influence mood and stress response. B6 also supports the metabolism of estrogen and testosterone.

Vitamin B7 (Biotin)

Biotin supports metabolism of fats, proteins, and carbohydrates. While not directly involved in hormone production, it’s important in maintaining overall metabolic health, which can indirectly affect hormonal balance.

Vitamin B9 (Folate)

Folate is crucial for DNA synthesis and cell division. It’s imperative during pregnancy for fetal development and important in regulating homocysteine levels, which can impact hormonal balance and cardiovascular health.

Vitamin B12 (Cobalamin)

Cobalamin plays a key role in keeping your nerves healthy and helping your body make red blood cells. B12 also helps keep cortisol levels in check and supports the production of melatonin, the hormone that helps you sleep.

Conclusion

The B vitamins work synergistically to support overall health and play crucial roles in hormone production, regulation, and metabolism. Incorporating various B-vitamin-rich foods into your diet can help your body’s hormonal balance and overall well-being.

Remember that while B vitamins are crucial for hormonal health, they work best when combined with a balanced diet and a healthy lifestyle. Pairing B-vitamin-rich foods with regular exercise, managing stress, and getting enough sleep can go a long way in supporting your hormones and overall well-being.

If you’re worried about getting enough B vitamins, especially if you have a restricted diet or certain health conditions, it’s a good idea to check in with a healthcare professional. They can help you figure out if you need a supplement to make sure you’re getting the right amount of these important nutrients.

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*Health and wellness coaches engage in evidence-based, client-centered processes that facilitate and empower clients to develop and achieve self-determined, health and wellness goals. We do not diagnose, interpret medical data, prescribe or de-prescribe, recommend supplements, provide nutrition consultation or create meal plans, provide exercise prescription or instruction, consult and advise, or provide psychological therapeutic interventions or treatment.

Soy Benefits in Perimenopause

What You Need to Know

Soy has been a staple in Asian diets for centuries, but it’s gained popularity worldwide recently. In countries like the U.S., you may have heard that it can negatively affect your hormones. However, recent research has found a completely different perspective on this previous belief. Studies now prove this little legume can be one of the best supporters through perimenopause.

The Truth About Soy and Hormones

This nutrient profile can help improve muscle and bone density and help you lose weight. Moreover, this has been considered a breakthrough for preventing osteosarcopenia and obesity, which can show up after menopause.

Myth: Soy Increases Cancer Risk

Contrary to past beliefs, soy doesn’t increase cancer risk. In fact, studies suggest it may offer protective benefits against certain cancers. Furthermore, it contains isoflavones, which were once thought to mimic estrogen harmfully but are found to no longer be true.

Myth: Soy Disrupts Hormones

You might have heard that it affects reproductive hormones. Current studies show no significant effect on hormone levels in men or women.

The Benefits of Soy

The health benefits you might not be aware of:

Adding Soy to Your Diet

Ready to incorporate more soy into your meals? Here are some tasty ways:

Eating a variety of protein sources like beans, nuts, fish, eggs, and lean meats will help keep your diet well-rounded.

The Bottom Line

Experts now recognize soy as a nutritious and safe food that can be a helpful ally during the menopause transition. Indeed, researchers highlight its health benefits, encouraging the addition of soy as a diet protein source. Furthermore, embracing soy in your diet can be a simple step toward feeling your best during this life stage.

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*Health and wellness coaches engage in evidence-based, client-centered processes that facilitate and empower clients to develop and achieve self-determined, health and wellness goals. We do not diagnose, interpret medical data, prescribe or de-prescribe, recommend supplements, provide nutrition consultation or create meal plans, provide exercise prescription or instruction, consult and advise, or provide psychological therapeutic interventions or treatment.

Magnesium Matters

Why It’s Essential for Your Hormonal Health

Magnesium is essential for hormonal health and critical in regulating mood swings, insomnia, and overall health and wellness. If your healthcare provider has suggested increasing your magnesium intake, here you’ll learn why magnesium is essential, highlight foods to boost your levels and uncover lifestyle habits that might be depleting this vital mineral.

Magnesium for Your Hormones

Hormone Production: Your body needs magnesium to make and balance hormones like progesterone, testosterone, and estrogen.

Stress Relief: Magnesium helps keep your stress response in check. It supports the HPA axis, which regulates how your body reacts to stress.

Thyroid Health: Getting enough magnesium is essential for keeping your thyroid hormones balanced and functioning well.

Blood Sugar Control: Magnesium plays a role in how sensitive your body is to insulin, which helps keep your blood sugar levels steady.

Boosting Your Magnesium Intake

Want to up your magnesium game? Here are some tasty foods to include in your meals that have bonus nutrients:

Magnesium Depleters

While you’re adding more magnesium to your diet, keep an eye out for things that can drain it from your body:

Incorporating more magnesium into your diet helps support your hormonal health and overall well-being. Chatting with a healthcare professional is always a good idea if you’re curious about how much magnesium you need or have specific health concerns. To feel more balanced, sleep better, and be energized, prioritizing magnesium in your diet may be what you need.

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*Health and wellness coaches engage in evidence-based, client-centered processes that facilitate and empower clients to develop and achieve self-determined, health and wellness goals. We do not diagnose, interpret medical data, prescribe or de-prescribe, recommend supplements, provide nutrition consultation or create meal plans, provide exercise prescription or instruction, consult and advise, or provide psychological therapeutic interventions or treatment.

Insulin Resistance

Lifestyle Changes for Better Health

Insulin sensitivity is your body’s ability to respond effectively to insulin, the hormone that helps regulate blood sugar. Cells sensitive to insulin can better absorb glucose from your bloodstream, providing steady energy and reducing your risk of chronic diseases like type 2 diabetes.

On the flip side, poor insulin sensitivity, or insulin resistance, can lead to blood sugar imbalances and a cascade of health problems.

What you eat, when you eat, and how you move all play crucial roles in improving your insulin sensitivity. Lifestyle changes can significantly improve your blood sugar balance, boost your energy, and support overall health.

Start Your Day Off Right

Give Your Body a Nighttime Break

Power Up with Protein

Move It to Lose It

Ditch the White Stuff & Add Fiber

Doing these things all the time might not be realistic for everyone. Life happens, and sometimes you’ll find yourself eating late or indulging in a sugary treat. That’s okay! The key is to make these strategies a regular part of your routine when you can.

Start by picking one strategy and focusing on that. Consider starting with your largest meal earlier in the day. Once that feels natural, add another habit. Before you know it, you’ll start noticing improvements in your energy levels, which may improve your annual bloodwork markers. Small, consistent steps lead to lasting sustainability and help you take charge of your health.

If you found something useful here don’t hesitate to click like and don’t forget to subscribe to Fabulous at Forty & Beyond and check out more INC’s Fabulous at Forty & Beyond – Nourishing Your Menopausal Body!

*Health and wellness coaches engage in evidence-based, client-centered processes that facilitate and empower clients to develop and achieve self-determined, health and wellness goals. We do not diagnose, interpret medical data, prescribe or de-prescribe, recommend supplements, provide nutrition consultation or create meal plans, provide exercise prescription or instruction, consult and advise, or provide psychological therapeutic interventions or treatment.

Sugar and Menopause

A Not-So-Sweet Combo

Sugar might feel like your best friend during a stressful day, but when it comes to menopause, it’s more of a frenemy. While it gives you a quick energy boost, it can wreak havoc on your body in ways that aren’t so obvious at first. From mood swings to hot flashes and even bone health, it plays a bigger role in your menopause journey than you might think.

Menopause already throws enough curveballs your way—fluctuating hormones, disrupted sleep, and changes in your metabolism, to name a few. Adding excess sweetness into the mix can make these challenges even tougher.

Whether it’s your morning coffee sweetener or that “just one” cookie after dinner, even small amounts can have a ripple effect on your symptoms. Let’s break down how it impacts your body during menopause and why cutting back might just become your new superpower.

Blood Sugar Rollercoaster

Hot Flash Trigger

Weight Gain Woes

Hormone Havoc

Inflammation Increase

Sugar is a Sleep Disruptor

Bone Health Concerns

Treats might be tempting, but they’re not doing your menopausal body any favors. The good news? You don’t have to give them up entirely to see improvements. Small changes—like replacing sugary drinks with herbal teas or enjoying naturally sweet fruits instead of processed treats—can make a big difference.

By cutting back little by little, you’ll cut inflammation, sleep better, and support your overall health. It’s time to take charge and make sweetness work for you, not against you. You’ve got this!

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*Health and wellness coaches engage in evidence-based, client-centered processes that facilitate and empower clients to develop and achieve self-determined, health and wellness goals. We do not diagnose, interpret medical data, prescribe or de-prescribe, recommend supplements, provide nutrition consultation or create meal plans, provide exercise prescription or instruction, consult and advise, or provide psychological therapeutic interventions or treatment.

Inflammation Signals

What Your Body is Telling You

Inflammation is your body’s natural response to injury, infection, or stress. It helps in the short term, but it becomes problematic when it lingers. For example, when you bump your knee and it swells, that’s acute inflammation, which aids healing.

But what about the inflammation you can’t see? Chronic inflammation occurs inside your body without obvious symptoms. It often leads to long-term health issues like arthritis, heart disease, or even certain cancers.

Chronic inflammation creeps up slowly, making it easy to ignore or dismiss as aging. However, it can seriously impact how you feel and affect your overall wellness. You might experience lingering fatigue or joint pain that doesn’t go away. Digestive issues could also be a warning sign. Recognizing these subtle symptoms helps you stay ahead of long-term health issues.

Luckily, you can reduce it naturally. What you eat plays a key role in managing your body’s response. By being proactive, you can prevent further damage. If you’ve ever wondered whether your daily habits might be part of the problem, you’re not alone. Let’s explore some common signs and how nutrition can help you manage this condition.

Three Signs of Inflammation

Persistent Fatigue – If you find yourself tired no matter how much rest you get, it could be a sign that your body is fighting chronic inflammation. When your immune system is constantly triggered, it can drain your energy.

Digestive Problems – Bloating, gas, or an upset stomach could be linked to inflammation in the gut. If you feel like your digestion is off for an extended period, it might be worth considering.

Foods That Help Reduce Inflammation

The good news is that you can turn to your diet to help manage inflammation. Let’s break it down into categories:

Whole Foods

Polyphenols found in brightly colored whole foods like red, green, yellow, orange, and purple fruits and vegetables are rich in antioxidants that help reduce inflammation.

Extra virgin olive oil contains oleocanthal, a compound that has similar effects to anti-inflammatory medications, making it a powerful addition to your diet.

Mushrooms – Not only do they help with reducing inflammation, but they also have anti-cancer properties, making them a strong ally in your wellness journey.

Flax and pumpkin seeds – These are packed with essential fatty acids and antioxidants that support your body’s anti-inflammatory processes.

Spices

Turmeric contains curcumin, a powerful anti-inflammatory compound that’s been studied for its ability to reduce inflammation in conditions like arthritis, which is one of the main reasons why older people struggle with exercise.

Rosemary – This herb is packed with antioxidants and has been shown to reduce inflammation, particularly in the muscles and digestive tract.

Vitamins and Minerals

Vitamin D helps regulate your immune response, and low levels of it can contribute to inflammation. Spending time in the sun and eating fortified foods like eggs and fish can boost your levels.

Selenium – This mineral has powerful antioxidant properties that support the body in combating inflammation. Brazil nuts, fish, and whole grains are excellent sources of selenium.

Conclusion

Feeling overwhelmed by inflammation is understandable, but reducing it can be easier than you think when you focus on nourishing foods. Instead of trying to overhaul everything at once, start with small, manageable steps. For example, add three new anti-inflammatory foods each week that you can eat regularly, like polyphenol-rich berries, extra virgin olive oil or pumpkin seeds.

Equally important, cutting back on processed foods will significantly reduce inflammation and improve your heart health. By gradually introducing these healthier choices and reducing processed options, you’ll start feeling better over time. These small changes can have a lasting impact, helping you stay ahead of inflammation and boost your overall wellness in the long run.

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*Health and wellness coaches engage in evidence-based, client-centered processes that facilitate and empower clients to develop and achieve self-determined, health and wellness goals. We do not diagnose, interpret medical data, prescribe or de-prescribe, recommend supplements, provide nutrition consultation or create meal plans, provide exercise prescription or instruction, consult and advise, or provide psychological therapeutic interventions or treatment.

Omega 3 Benefits

Why It’s Crucial During Menopause

Omega-3 plays a big part in helping your body handle the ups and downs of menopause. This essential fatty acid can help alleviate common symptoms such as joint pain, mood swings, and concerns related to heart health. Additionally, it enhances mental clarity and supports bone health. In short, Omega-3 brings numerous benefits that can help make this transition smoother.

As your hormones shift, you might notice overwhelming changes in your body. Whether your goal is to reduce inflammation or support your heart, Omega-3 helps bring balance back to your body. Let’s dive into how it can support you during menopause.

Eases Joint Pain and Reduces Inflammation

Supports Heart Health as Estrogen Declines

Omega-3 supports your heart by lowering bad cholesterol (LDL) and boosting good cholesterol (HDL). This can reduce the chances of heart issues like high blood pressure and cardiovascular disease.

Omega 3 Boosts Mood and Brain Function

It supports brain health, helps improve memory, and even reduces feelings of anxiety. Getting enough Omega-3 can make it easier to handle the mental and emotional changes that come with this stage of life.

Strengthens Bones and Reduces Bone Loss

This keeps your bones strong and helps prevent the loss of bone density, which is common at this stage. Omega 3 is key for keeping your bones healthy and reducing the risk of fractures.

Foods High in Omega 3

Additionally, some eggs and yogurts are fortified with Omega-3, providing numerous opportunities to incorporate them into your daily routine.

Omega-3 is an important nutrient that helps your body handle menopause. It fights inflammation, supports your heart, and can even reduce brain fog. Additionally, it strengthens your bones and helps prevent bone loss.

When adding Omega-3 and other menopause support foods to your diet, your body receives the support it needs to address your symptoms. Start incorporating Omega-3-rich foods or supplements into your diet today and notice the difference in your overall well-being!

If you found something useful here don’t hesitate to click like and don’t forget to subscribe to Fabulous at Forty & Beyond and check out more INC’s Fabulous at Forty & Beyond – Nourishing Your Menopausal Body!

*Health and wellness coaches engage in evidence-based, client-centered processes that facilitate and empower clients to develop and achieve self-determined, health and wellness goals. We do not diagnose, interpret medical data, prescribe or de-prescribe, recommend supplements, provide nutrition consultation or create meal plans, provide exercise prescription or instruction, consult and advise, or provide psychological therapeutic interventions or treatment.

Nutrition Over 40

Adapting to New Health Challenges

Nutrition Over 40 means rethinking the way you fuel your body. Your 40s bring new challenges—shifting hormones, slower metabolism, and changes in muscle and bone mass. What worked in your 30s may not cut it anymore, and it’s time to give your nutrition the upgrade it deserves.

In this decade, small adjustments can make a big difference. You’ll uncover what changes are happening behind the scenes, get practical strategies to support your health, and learn how to approach nutrition over 40 with purpose. This is your chance to take the wheel and steer your wellness in a stronger, more intentional direction.

Metabolism Slows Down

It’s important to maintain a balance—ensure you consume enough calories to support essential metabolic functions.

Bone Health Risks

You can prevent many injuries by incorporating balance exercises into your daily routine.

Muscle Mass Decline

Staying active with a mix of cardio and resistance exercises can help preserve muscle mass and overall strength.

Nutrition Over 40 Strategies

Focus on Protein

Prioritize Healthy Fats

These fats not only nourish your body but also help you feel full and satisfied, reducing the likelihood of overeating.

Emphasize Fiber

Consistently including fiber in your diet can contribute to overall health and well-being.

Stay Hydrated

Staying properly hydrated can also boost your energy levels and improve your overall well-being.

Nutrition Over 40 Final Thoughts

As you step into this new chapter of your life with shifting hormones, embracing the changes that come with your 40s is key to achieving total body wellness. By understanding what’s happening in your body and adopting tailored nutritional strategies, you can optimize your health and well-being for the years ahead.

Remember, the decisions you make now will significantly impact your vitality and quality of life. So, take charge of your health with confidence, and look forward to a future filled with energy, strength, and a renewed sense of purpose.

If you found something useful here don’t hesitate to click like and don’t forget to subscribe to Fabulous at Forty & Beyond and check out more INC’s Fabulous at Forty & Beyond – Nourishing Your Menopausal Body!

*Health and wellness coaches engage in evidence-based, client-centered processes that facilitate and empower clients to develop and achieve self-determined, health and wellness goals. We do not diagnose, interpret medical data, prescribe or de-prescribe, recommend supplements, provide nutrition consultation or create meal plans, provide exercise prescription or instruction, consult and advise, or provide psychological therapeutic interventions or treatment.