✨ Protein, Perimenopause & Preserving Strength
- Regina Cooley
- Jul 11
- 3 min read
Updated: Jul 13
How I stopped chasing skinny and started building power.
When I started paying closer attention to my nutrition in perimenopause, one thing became very clear:
I was not eating enough protein.
Not even close.
Like a lot of women, I grew up with this weird fear that eating “too much” protein would bulk me up or make me feel overly full. Add in years of diet culture whispering (OK, screaming) that eating less was the goal… plus my own inner voice constantly pushing for the lowest calorie count possible... oh, and a spouse who once called me a whale and a pig (yep, really)... and you end up with a woman who’s underfed and over-exhausted.
Any part of that ring true for you?
But in perimenopause? That old approach just doesn’t fly.
💪 Here’s the deal: As estrogen declines, so does muscle mass — and muscle isn’t just about looking toned. It’s your metabolic engine.Less muscle = fewer calories burned, more fatigue, slower recovery, and a heavier, sluggish feeling that creeps in no matter how “healthy” you think you’re eating.
Protein is what helps you build, maintain, and repair muscle.But it also supports:
Hormone production
Blood sugar balance
Craving control
Mood and mental clarity
Hair, skin, nails… and yep, libido 👀
Once I got serious about upping my protein, I started feeling stronger, clearer, and waaay less snacky at 3pm. And THANK YOU, Bev, for introducing me to high-quality protein — because before Isagenix, I thought all protein was the same… spoiler alert: it’s not.
🍳 What’s Working for Me:
✨ 1. MINIMUM of 30g of protein at breakfast This was a game changer. I went from coffee and toast (🙃) to building meals that actually support my energy. Here are a few of my go-to combos:
➡️ Protein Coffee (aka my iced mocha magic):
2 scoops Isalean
2 scoops Performance Protein
1 cup coffee
1 cup Fairlife whole milkBlend with an immersion blender, pour over ice➤ Macros: 670 cal / 73g protein / 19g fat
➡️ Eggs + Sausage:
4 extra-large eggs
3 sausage links➤ Macros: 430 cal / 37g protein / 27g fat
➡️ Greek Yogurt Bowl:
2/3 cup Greek Gods yogurt
3 tbsp of chia, flax, and hemp seeds
1/2 cup organic strawberries
1 oz sliced almonds➤ Macros: 540 cal / 19.5g protein / 33g fat
Can you see why I stopped counting calories and focused on protein instead? The energy, satiety, and mood shift was next level.
✨ 2. Protein Pacing Throughout the Day Shoutout to Dr. Paul Arciero 🙌 — his research on protein pacing helped me understand that when you eat your protein matters just as much as how much.
Right now, eating 3 times a day is plenty — especially as I transition off GLP-1 meds and my appetite slowly returns. Eventually, I’ll increase to 5–6 small meals a day and spread my protein more evenly. But for now, it’s about fueling with intention and giving my body what it needs to feel steady.
✨ 3. Don’t Overthink It — Just Be Consistent Some days, I make gorgeous, balanced meals. Other days, I grab a protein shake between errands. Either way, I’m showing up for my body — not in pursuit of some goal weight, but in pursuit of strength, stability, and self-respect.
This shift isn’t about dieting. It’s about fueling myself to show up in the way I want to — for others, yes, but primarily for me.
💬 Real talk: Are you getting enough protein right now? What’s your go-to high-protein meal (or what do you wish it was)?
If you want more info, direct from an expert in the field of protein and nutrition, check out some of Dr. Paul Arciero's stuff. Yes, these are Isagenix-branded videos but the science is real!!
See you back here Monday when we’re talking about the often-overlooked hormone helpers: fats, fiber, and gut health. The support your body desperately needs but rarely gets talked about.
Cheers to an amazing weekend!
Regina
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