Why Protein Is Essential As We Age (And How to Get Enough)

As we move through different stages of life, our bodies change — and so do our nutritional needs. One of the most important yet often overlooked nutrients for aging well, staying lean, and feeling strong is protein.

You’ve probably heard that protein is great for building muscle. But did you know it also supports fat burning, balances hormones, improves bone health, and keeps your metabolism firing as you age?

Let’s dive into why protein matters more with every year — and how to make sure you’re getting enough.

Why You Need More Protein As You Get Older

After the age of 30, we naturally begin to lose muscle mass — a process called sarcopenia. Without enough protein and strength training, this leads to slower metabolism, increased body fat, lower energy, and even weaker bones.

But when you fuel your body with the right amount of protein, you:

• Maintain and build lean muscle

• Burn more calories at rest

• Improve bone density

• Stay full longer (hello, fewer cravings!)

• Support healthy aging with strength and vitality

This is about more than aesthetics. Protein supports your energy, confidence, and quality of life.

Why Protein Is Especially Important for Women

Women experience unique changes as we age — hormonally, physically, and metabolically — that make protein even more essential.

Here’s why:

Hormonal Shifts

As estrogen levels decline (especially during perimenopause and menopause), women naturally lose muscle mass and bone density. Protein helps counteract that loss by preserving lean tissue and supporting bone strength — both critical for balance, metabolism, and long-term health.

Mood & Energy

Protein provides the building blocks (amino acids) for neurotransmitters like serotonin and dopamine.
Getting enough helps support mental clarity, stable mood, and consistent energy, especially during hormonal transitions.

Bone Health

Women are at higher risk for osteoporosis as we age. Protein supports calcium absorption and helps reduce bone loss — especially when combined with strength training and adequate vitamin D.

Healthy Body Composition

Muscle is a metabolically active tissue — and more muscle means a higher resting metabolism and better fat-burning potential. For women working to maintain a healthy weight and feel strong in their bodies, protein is non-negotiable.

How Much Protein Do You Actually Need?

A good rule of thumb:
Aim for 0.7–1 gram of protein per pound of body weight per day.

For example, if you weigh 140 pounds, your goal would be 100–140 grams daily.

That might sound like a lot — but when you break it down across meals and snacks, it’s totally doable (and delicious).

Easy Ways to Hit Your Protein Goals

Here’s how to make it work for real life:

1. Start your day with protein.
Try eggs, Greek yogurt, or a protein smoothie in the morning.

2. Plan your meals around your protein source.
Think: chicken, fish, BEEF, beans, turkey, lentils.

3. Don’t forget snacks.
Keep protein bars, shakes, or cottage cheese on hand for busy days.

4. Track it (even briefly).
Use apps like MyFitnessPal or Cronometer to learn your habits and spot gaps.

Final Thoughts

Protein isn’t just for gym bros or bodybuilders. It’s for everybody who wants to feel strong, stay energized, and age with grace, strength, and resilience.

Fuel your body like it deserves — one bite (and one gram of protein) at a time.

The Power of Strength Training After 35: Why It’s Never Too Late to Start

Life after 35 often brings a mix of changes—some we embrace and others that take us by surprise. We may notice shifts in our energy, metabolism, or how our body responds to the demands of daily life. It’s easy to feel frustrated or think, Is it too late to feel strong again? But here’s the good news:

 it’s never too late to reclaim your strength and vitality.

Strength training is one of the most empowering tools you can embrace, especially as we age. Beyond helping you look and feel great, it’s about building a foundation for long-term health and confidence. Strength training does so much more than sculpt muscles—it protects bone density, boosts metabolism, and improves balance, all of which become increasingly important as we get older.

Did you know that starting in our 30s, we naturally begin to lose muscle mass at a rate of 3-5% per decade? This decline, called sarcopenia, can lead to reduced strength, fatigue, and a greater risk of injury. But strength training can reverse that process. When you prioritize building muscle, you’re actively giving your body the tools it needs to stay resilient and capable, whether it’s carrying groceries, playing with your kids, or tackling a new fitness goal.

Perhaps you’re thinking, Strength training seems intimidating, or I’ve never been the gym type. You’re not alone—many people feel this way when starting out. The beauty of strength training, though, is that it’s entirely adaptable to YOU. Whether you’re lifting heavy weights or starting with resistance bands at home, every step you take builds not only physical strength but also confidence and empowerment.

For women, strength training is especially powerful. It supports hormonal balance, improves mood, and helps combat conditions like osteoporosis and early menopause symptoms. It’s not just about longevity—it’s about living your strongest, happiest life right now.

At Strength and Soul Wellness, I’ve seen firsthand how strength training transforms lives. It’s not just about what you can lift—it’s about what you gain: confidence, energy, and the belief that you are capable of so much more than you ever imagined.

No matter where you are today, I invite you to take the first step. You don’t have to do it alone—together, we can build a foundation of strength that will carry you through every stage of life with grace and resilience.

You are stronger than you think—let’s prove it, one rep at a time.