If You’re Going to Focus on One Thing With Nutrition - Make It This
If you’re tired of all the noise around nutrition, you’re not alone. Low carb, keto, fasting, detoxes. It’s hard to know what actually works.
But if you’re a woman in your forties or fifties who wants more energy, better results, and to finally feel good in your body, there’s one thing that changes everything.
Protein.
It’s the single most important habit for women in midlife. And most aren’t getting enough. When you start focusing on protein, everything else begins to make sense. Fat loss feels easier. Cravings calm down. You feel fuller longer. You have more energy to train.
Why Protein Matters More After Forty
As we age, we naturally lose muscle. It starts slowly in your thirties and speeds up with every decade. Less muscle means a slower metabolism, lower strength, and more stubborn fat.
Protein protects that muscle. It helps rebuild what you lose and supports recovery after strength training. It also keeps your metabolism active so you can eat more without gaining weight.
When protein is low, your body starts breaking down muscle tissue to get what it needs. That’s why so many women say they feel softer or less toned even when their weight hasn’t changed.
You can train hard, but if you don’t eat enough protein, you’re missing the most important piece.
How Protein Supports Fat Loss and Energy
Protein does more than build muscle. It’s also what keeps you full and satisfied. When you start your day with protein, you’ll notice you snack less, have fewer cravings, and your energy stays more consistent.
It also takes more energy for your body to digest protein than carbs or fat, which means you burn a few extra calories just by eating it. Over time, that small difference adds up.
If fat loss is your focus right now, download my free Fat Loss Blueprint below. It breaks down the key habits midlife women need for results that last.
How Much Protein You Really Need
Every woman’s needs are different, but most midlife women should aim for around one gram of protein per pound of their goal body weight.
For example, if your goal weight is 140 pounds, aim for roughly 140 grams of protein each day.
You don’t have to be exact. The goal is simply to eat protein at every meal and build from there.
Some easy ways to hit your target:
Add eggs or Greek yogurt at breakfast
Choose lean meats, fish, or tofu at lunch and dinner
Use protein powder for a quick shake or smoothie when you’re busy
If you’re new to tracking macros or unsure where to start, grab my free Strong and Balanced Macro Guide below. It walks you through how to set up your nutrition and plan your meals with confidence.
What Happens When You Eat Enough Protein
When you start eating enough protein, you’ll notice changes quickly.
Your workouts will feel stronger.
You’ll recover faster.
You’ll have fewer cravings and more energy.
You might even notice your body looks leaner and more defined without losing a single pound.
That’s the power of fuelling your body instead of constantly cutting back.
Bottom line
If you focus on just one thing in your nutrition, make it protein. It supports muscle, energy, hormones, and fat loss.
Start simple. Add protein to every meal and stay consistent before worrying about anything else.
If you’re not sure how much you should be eating or where your calories should be, my One-Time Macro Count will give you a custom plan that fits your body, goals, and lifestyle. You’ll know exactly how to eat to see results without cutting out your favorite foods.
If this hit home and you’re realizing you might not be eating enough to support your goals, read my post Why Eating Less Isn’t Helping You Lose Weight. It breaks down how under-eating slows your metabolism and what your body actually needs to make progress.