I’m always telling my personal training clients to eat more protein. It helps rebuild and strengthen muscles after exercise, and it’s also naturally filling—providing slow-release energy, which is helpful for curbing snacking and preventing blood sugar crashes.
If you’re in the perimenopausal camp like me, protein can be a useful tool to help with many of the hormonal shifts and symptoms that come with this period of life.
According to Paige Lindgren, a Los Angeles-based certified hormone specialist and holistic nutritionist whose upcoming cookbook Sync & Savor is out this April, getting enough protein is one of the most “impactful and underrated things women can do to feel better day to day.”
“Protein gets talked about a lot in the context of muscle or weight loss, but for women, it plays a much bigger role than that,” Lindgren tells Fit&Well.
“It’s the most satiating macronutrient. It slows digestion, keeps food in the stomach longer and sends stronger fullness signals to the brain than carbs or fats alone.”
Lindgren explains that when protein intake is low, the body can struggle to produce and regulate hormones involved in metabolism, stress response and blood sugar balance.
“Hormones are essentially chemical messengers, and many of them rely on amino acids—the building blocks of protein—to be made and function properly,” she says.
“Protein also helps keep blood sugar stable. When blood sugar spikes and crashes, it puts extra stress on hormones like insulin and cortisol (the stress hormone).
“When you add protein to meals, it slows digestion, reduces those mood swings and creates a much more hormonally supportive environment.”
How perimenopausal women could benefit from increased protein intake
“Many perimenopausal women benefit from eating more protein because when estrogen fluctuates it commonly leads to changes in muscle mass, insulin sensitivity, appetite and energy,” says Lindgren.
“Protein helps preserve lean muscle—which naturally declines with age—and supports metabolic health as the body transitions.
“By stabilizing blood sugar, it helps reduce crashes and irritability. By supporting muscle, it keeps metabolism more resilient,” she says.
“Plus, eating enough protein can also help with the fatigue that often shows up during this phase. While protein needs are individual, many women feel noticeably better when they eat it with every meal instead of it just being an afterthought.”
Protein can help keep energy levels stable
For those of us feeling exhausted, lack of protein can make matters worse.
“When energy is consistently low, the body looks for quick fixes. This often shows up as cravings for sugar, caffeine or ultra-processed foods,” Lindgren explains.
“Low energy can also make it harder to cook nourishing meals, move your body or keep up with healthy routines, creating a cycle that’s tough to break.”
And repeated energy dips have consequences, contributing to “blood sugar dysregulation, weight gain and burnout.”
Lindgren says: “Eating enough protein helps prevent this by keeping energy more stable and reducing reliance on short-term stimulants or comfort foods.”
How much protein is right?
Lindgren explains that protein needs differ. “Factors like body size, activity level, age and hormonal status matter more than gender alone,” she says.
“Many women tend to underestimate how much they need. When it comes to perimenopause, protein isn’t just about macros or aesthetics. It’s a powerful tool for feeling more balanced, resilient, and energized in everyday life.”
But, she adds: “Protein doesn’t need to be complicated or tracked obsessively. Simply prioritizing a quality protein source at each meal can make a noticeable difference in hormones, appetite and energy within weeks.”
