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Protein: Why More Isn’t Always BetterAnd Less Is Hurting You

Updated: 3 days ago

Overconsumption vs. Underconsumption: What this essential nutrient is doing to your energy, cravings, and health and how to find your balance.

A menopause woman working out

You’re eating healthy but still feel off.


You swapped cereal for smoothies. Added grilled chicken to every salad. Bought the protein shakes they told you to get. And somehow, you still feel…tired. Craving. Bloated. Or just stuck.

Here’s the truth: protein isn’t the magic bullet but it is one of the most misunderstood nutrients.


Whether you’re getting too much or too little, the result is the same: imbalance. In your meals. In your metabolism. In your mood.


This blog series, Overconsumption vs. Underconsumption, isn’t about judgment. It’s about awareness. It’s about helping you identify where you’re unintentionally out of sync and how to bring your body back into rhythm. One small step at a time.


We’re starting with protein because the buzz is loud but the breakdown is real.


🧬 Why Protein Matters So Much, Especially After 40

Protein is an essential macronutrient, meaning your body must get it from food. It supports:

  • Building and preserving lean muscle mass

  • Regulating hormones and blood sugar

  • Supporting immune function

  • Wound healing and tissue repair

  • Skin, hair, and nail health

  • Satiety, meaning keeping you full, focused, and energized


As we age, especially through perimenopause and menopause, we begin to lose muscle at a faster rate, which slows down metabolism and makes weight gain more likely (Bauer et al., 2023).


The solution? Not just “more protein” but better balance.


⚖️ Overconsumption: When More Becomes Too Much

High-protein diets are trending. But eating excessive amounts, especially from animal sources or supplements, can lead to:

  • Kidney strain, especially with inadequate hydration (Brennan et al., 2020)

  • Constipation and bloating from low fiber intake

  • Nutrient displacement—when protein crowds out fruits, veggies, and whole grains

  • Increased intake of saturated fats, especially from red meat and processed animal proteins

  • Metabolic slowdown, when protein is used to replace carbs entirely

🧠 BetterChoices Insight: You can’t out-protein poor eating habits.

🧂 Underconsumption: The Quiet Deficiency

Now let’s talk about what happens when you’re not getting enough, which is far more common than people think.


Most women over 40 are under-eating protein at breakfast and lunch, and trying to make up for it with a meat-heavy dinner. But the body doesn’t “store” protein. It uses what it needs, when it’s needed.


Signs you may be under-consuming protein:

  • Loss of muscle tone, even with exercise

  • Slower metabolism and difficulty losing fat

  • Constant hunger and snacking

  • Thinning hair or brittle nails

  • Increased fatigue or trouble recovering after workouts


Studies show that protein intake of at least 1.2–2.0 g/kg of body weight per day supports optimal aging, muscle maintenance, and metabolic health in women 40+ (Deutz et al., 2014; Houston et al., 2020).

Example: A 160 lb woman (~73 kg) needs around 88–146g of protein per day ideally spread across meals, not eaten all at once.



🚨 So What’s Throwing You Off?

This isn’t just about math. This is about habits; and most of them are learned.

Here’s where many fall into imbalance:

  • Skipping meals or grazing all day

  • Eating high-carb, low-protein breakfasts (just toast or fruit)

  • Using protein shakes instead of real food

  • Thinking “more meat” means “more progress”

  • Eating out of sync with your energy needs


📍 Real-Life Check-In:

Take 60 seconds. Ask yourself:

  • Did I eat protein at breakfast today?

  • Am I eating enough real food protein, or mostly bars and powders?

  • Do I feel full after meals or still craving?

  • Am I spreading protein throughout the day, or saving it all for dinner?


If your answers raise a red flag, you’re not alone. You’re just in a new stage of awareness. That’s where change begins.


Coach’s Note from Eric & Maleka: “This is a lifestyle habit impacted by all of our clients. It impacted us as well. We often think eating healthy is a singular, nutrient extreme. It's not. Eating and living a healthier life requires balance. Protein included. Protein is an essential nutrient, however, too much or too little can have an adverse effect. This is one of the most essential tools we teach...small things make a big difference.”



BetterChoices You Can Make Today

Let’s keep this simple and doable:

  • Aim for 15–30g of protein per meal

  • Balance with fiber-rich carbs and healthy fats

  • Don’t skip meals, especially breakfast

  • Choose diverse sources: eggs, beans, fish, chicken, Greek yogurt, tofu, lentils

  • If using powders, pair with real food (add fruit + nut butter to your shake)


Try this balanced start: 🍳 2 boiled eggs🍓 ½ cup berries🥜 1 tbsp almond butter or small handful of mixed nuts

Small choice. Big difference. No counting. No shame. Just rhythm.

📥 Ready to Put This Into Action?

Need help putting this into action?


Not sure where to start?Take our 60-second quiz to find your best fit.


References

Bauer, J. M., et al. (2023). Protein intake and muscle health in aging women. Journal of Aging Research.

Brennan, S. F., et al. (2020). Dietary protein and kidney function: A systematic review. Nephrology Dialysis Transplantation, 35(10), 1672–1685.

Deutz, N. E., et al. (2014). Protein intake and exercise for optimal muscle function with aging. Clinical Nutrition, 33(6), 929–936.

Houston, D. K., et al. (2020). Dietary protein intake and lean mass in older adults. Journal of Nutrition, Health & Aging, 24(7), 701–709.


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