Beyond Muscles: How Protein Shapes Your Hormones, Energy, and Longevity

3rd April 2025

Episode 64

Julie and Catherine delve into the crucial yet often misunderstood world of protein requirements, especially for women over 40 and those leading active lifestyles. They explore why most women need significantly more protein than conventional guidelines suggest and how insufficient protein affects everything from energy to recovery.

• Government protein guidelines are too low, especially for women over 40
• Active women need 1.2-2g of protein per kilogram of body weight
• Most "healthy diets" only provide about 60g of protein when many need 80-120g
• Protein deficiency causes the body to break down its own tissues for amino acids
• Fasting protocols often inappropriate for active women, causing stress and fatigue
• Eating protein within 30 minutes of waking helps regulate cortisol and blood sugar
• Digestion capacity diminishes with age—bitter foods and apple cider vinegar can help
• Vegetarians and vegans need strategic food combining to meet protein requirements
• Protein quality matters—focus on minimally processed, nutrient-dense sources
• Track your protein intake for a week and notice improvements in energy and cravings

Try tracking your protein intake for seven days to establish your baseline, then increase it to the recommended levels and observe changes in your energy, sleep quality, and cravings. Your body will thank you!

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