A FREE 21-day plan to lower inflammation AND lose 1-4 lbs this week, while also feeding your family. Breakfast, lunch, dinner, and snacks, with a private podcast to keep you on track. Sustainable, easy, and delicious!
Tune in every week to hear tips and strategies for feeding yourself and your family, while you lose weight and get healthy in perimenopause.
Ashley Malik is a women's weight loss coach, podcaster, mom of two, and a grandma.
She helps busy, midlife moms lose weight in perimenopause, and start living a life they love.
You’ve probably noticed that something about your body has changed now that you’re over 40. The old rules for staying healthy and in shape just don’t seem to work anymore. Maybe you’re tracking calories, hitting the gym, and eating what you think is a healthy diet…but the scale isn’t budging.
You’re tired, your clothes are getting tight, and you constantly wonder what you’re doing wrong.
I’ve been there—and so have countless other midlife moms. That frustrating cycle of weight gain and failed attempts feels like a never-ending part of perimenopause.
But what if I told you that one of the most powerful, yet often overlooked, tools you have is already in your kitchen?
Protein is your secret weapon, and it’s more important now than ever. It’s not just for bodybuilders or athletes (although I’d argue that YOU are an athlete of life!) It’s an essential nutrient that can help you reclaim your energy, manage your weight, and feel confident in your own skin again.
I learned this the hard way, through years of feeling like my body was working against me. Now, I help women just like you find clarity and sustainable results with a realistic approach that works for real life.
As we approach and move through perimenopause, our bodies undergo significant hormonal shifts. Estrogen and progesterone begin to fluctuate, which can directly impact our metabolism and how our body stores fat, especially around the midsection (which you see as frustrating belly fat).
This is also a time when we start to lose muscle mass, up to 10% in perimenopause alone. Since muscle is more metabolically active than fat, the loss of muscle can make it even harder to manage our weight.
This is exactly why perimenopausal women need more protein, which is rich in amino acids, the true building blocks of muscle. Consuming enough protein helps to preserve this lean muscle mass and even helps you recover faster after a workout or a strength-building session.
Beyond building muscle, protein plays a crucial role in managing appetite and cravings. It takes more energy for your body to digest protein compared to refined carbohydrates (like bread, cereal, white rice), and therefore helps you feel fuller for longer.
When you opt for a high-protein snack over a bagel or a high-sugar yogurt, your body feels more satisfied, which helps prevent the dreaded crash and burn in the mid-afternoon.
Protein also helps to balance blood sugar, a key factor in weight management and hormone regulation during this stage in life.
Finally, for women over 40, protein is vital for bone density. As estrogen levels decline, our risk for osteoporosis increases. Adequate protein intake works in tandem with calcium and vitamin D to support strong bones, helping to safeguard your skeletal health as you age.
If you’ve ever searched online for “how much protein perimenopause,” you’ve probably come across a sea of conflicting advice. The truth is, the amount of protein a perimenopausal woman needs is higher than the general dietary guidelines.
Beyond the total amount, how you distribute your protein throughout the day is just as important.
Instead of eating most of your protein at dinner, aim to spread it out evenly across all your meals. This approach ensures a steady supply to your muscles, and helps to keep your blood sugar stable, which in turn helps to prevent cravings and energy crashes later on.
Aim for a substantial amount of protein with each meal, especially breakfast.
Getting a lot of protein every day can feel like a daunting task, especially when many conventional protein sources (like dairy) are off the table if you’re trying to reduce inflammation. But don’t worry, you have plenty of delicious and effective options.
It’s important to remember that plant-based proteins may not offer the same complete amino acid profile as animal protein. It’s also worth noting that some plant-based proteins can cause inflammation (like “fake meat” products), so it’s essential to listen to your body and see how it responds.
Variety is your best friend when it comes to protein. By mixing and matching sources, you ensure you’re getting a wide range of essential nutrients.
Protein powders can be a game-changer for busy women who struggle to hit their daily protein goals. They’re convenient for those mornings when you’re rushing out the door, or as a quick snack between meals.
Keep in mind, finding the best protein powder for perimenopause requires you to be a savvy label-reader. Many protein powders are filled with inflammatory ingredients, added sugars, and artificial flavors.
When looking for a protein powder for perimenopause, be sure to read the ingredients carefully. Look for a clean, pure source of protein without added sugars, artificial flavors, or unnecessary fillers.
While whey protein is a popular choice, it’s dairy-based and can be inflammatory for some women.
A great alternative is a beef isolate protein. This type of powder is clean, easy to digest, and provides a full amino acid profile. It often contains collagen and gelatin, which are fantastic for your skin, hair, and gut health.
Some of my preferred brands of protein:
Protein bars, on the other hand, are a different story. While they seem like the perfect grab-and-go solution, most are packed with sugar, high-fat ingredients, and other things that can sabotage your weight loss efforts.
If you absolutely must grab a protein bar in a pinch, look for one with at least 15 grams of protein, and minimal sugar.
A better solution? Carry cooked chicken and a handful of nuts with you—it might sound silly, but it works!
Now that you know the what and why, let’s talk about the HOW. Integrating more protein into your life doesn’t have to be complicated, I promise.
As you increase your protein intake, it’s important to avoid common pitfalls that can derail your progress.
Perimenopause is hard enough as is, but you don’t have to navigate it alone.
You don’t need another restrictive diet. You need a sustainable approach that works for your real life. The right amount of protein every day is going to help you feel more energetic, reduce cravings, and take back control of your health.
If you’re ready to get started, I’ve created a FREE resource just for you.
My Perimenopause Protein 101 Guide gives you links to my favorite protein powders, a sample meal plan for how to space out your protein all day long, and an easy way to get started with delicious, family-friendly recipes.
Remember, consistency beats perfection every single time. Start with one small step today, and let’s build a vibrant, healthy life together.