Not Eating Enough Protein? That Might Be Why You’re So Damn Tired!

A woman experiencing a mid-day coffee crash, deeply contemplating her next sip as a nearly full pot sits nearby, suggesting a tough day ahead.

You know that feeling where you wake up exhausted, drink coffee like it’s a personality trait, and then crash around 2 p.m. like someone unplugged you from the wall?

Same. Well, used to be same. Until I realized I wasn’t eating nearly enough protein — and it was wrecking my mood, my metabolism, my sleep, and my sanity. And honestly, I was close to enough protein but I was taking in JUNK protein (yes, quality matters!).

Let’s call it what it is: Women are not taught to fuel properly. We’re taught to eat less. Shrink. Be dainty. “Salads are sexy.”(Spoiler: salads are cold and sad unless we build them right. More on that another day.)

But especially in perimenopause and beyond (if you missed that series check it out), not eating enough protein is like trying to drive cross-country on fumes. You might get there, but it’s gonna be a breakdown-filled ride.

💪 Why Protein Hits Different After 40

When estrogen starts to dip, so does muscle mass — and muscle isn’t just for gym selfies. It’s your metabolic engine! Less muscle = fewer calories burned, more insulin resistance, and that “why do I feel like crap,?” body fatigue.

Muscle your metabolic engine.

Plus? Protein supports:

• Hormone production

• Blood sugar regulation

• Immune function

• Mental clarity + focus

• Craving control

• And yes — hair, skin, nails, and libido 👀

  • One of these days, we'll do a spicy series and get deeper into libido, but let's be real - don't you want that stamina and spice from your teen years? And come on, the wisdom of your midlife... sex can be super steamy in your 40s, but only if your hormones are in alignment.

🥚 Here’s What Shifted Everything for Me

1. 30g Protein Minimum at Breakfast

I used to be a coffee + crappy store-bought protein shake + toast girl. Maybe yogurt if I was “being good.” But that wasn’t cutting it. Now? I start every damn day with protein. Period.

Explore your protein options: Choose from IsaLean Protein Shake for plant-based nutrition, Tri-Release Protein for a balanced boost, IsaLean Performance Protein for post-workout recovery, or IsaLean Protein Bar for on-the-go energy. Decide based on your goals or reach out for personalized guidance.

🔥 My faves: Protein mocha (2 scoops Isalean + 2 scoops Performance Protein + Fairlife whole milk + coffee = 73g protein, no joke) OR 2-4 eggs + sausage links, OR Greek yogurt with chia, flax, and macadamia or sliced almonds

No sugar crash. No hangry beast mode. Just sustained energy and fewer “Where the hell are my keys?” moments. And for the love of God... please invest in quality protein. I am an Isagenix girl, will be for life, but do your own research and find something GOOD! If you need help, I've done my research... feel free to reach out! By GOOD, I mean the company has invested in and published clinical studies on their products. There are a handful of them out there.

2. Protein Pacing = Game Changer

Thanks to Dr. Paul Arciero (yes, the Harmonia guy — brilliant), I learned that when you eat protein matters, not just how much.

My ideal weight is 185 so my protein goal is a minimum of 185 g of protein. Given 90% of the time I eat three times a day I generally shoot for 61-62 g of protein per meal as a MINIMUM. Using the 1-1.5 ratio I can go up to 277 g a day, which would look more like 55 g per meal over 5 meals. This keeps my metabolism humming and my brain from feeling like mush.

🧠 Bonus tip: If you’re on weight loss meds like GLP-1s, and eating is tough — focus on quality over volume. Liquid nutrition (like shakes or protein coffee) can help you hit your targets without forcing food.

I just recently started a 5-interval "feeding" that looks like this - for Kickstart 90 I am really trying to increase protein to build muscle - this cycle gets me to 224 g of protein and keeps me in a calorie deficit:

1. Greens, XM+, Clear Protein = 20 g protein

2. Protein Coffee = 61 g protein

3. Clear Protein with water and creatine = 20 g protein

4. Meal (changes week to week) = 60 g protein

5. Protein Shake Dinner = 63 g protein

3. I Stopped Obsessing About Calories

Listen, I used to be a food tracking addict. Logging every bite, every gram. Now? I look at my plate and ask, “Will this fuel me?”

If it has protein, fiber, and healthy fats — I’m in. If it’s joy food (hello, dark chocolate or Midnight Madness from Handel's Ice Cream) — I make sure it’s paired with something that won’t spike me and crash me 20 minutes later.... or sometimes I just indulge and know Im going to pay the price (hey, I'm human too).

This isn’t about perfection. It’s about power. And protein is a power move.

Okay, and lets get real for a second... when I say this isn't about perfection. During Kickstart 90, I am being crazy strict with myself (hi - there is a huge cash prize on the line). But most of the time I follow an 80/20 rule. Strict with myself 80% of the time and 20% I let myself enjoy and live outside the lines.

💬 Real Talk:

You’re not tired because you’re lazy. You’re tired because your body is underfed and overworked. You’re not broken — you’re just running on empty.

Please, fuel like you deserve to feel good. Because you do.

📣 Up Next in the Series:

“Bloating, Brain Fog, & WTF Reactions — Why Your Body Suddenly Hates Half Your Pantry.”

We’re digging into the midlife food sensitivities nobody warns you about — and what I’ve learned to eat with my body instead of fighting it.

See you again, Friday!

What will you do to fuel yourself better between now and then????

Cheers,

Regina