The Modern Midlife Reset, Part 2: Can Protein Really Help Balance Hormones?

Introduction

Perimenopause is a time of incredible change for women—hormones fluctuate, energy dips, and maintaining strength can feel harder than ever. One question I often get asked is: Can protein really help balance hormones?

The short answer: yes. But understanding why protein matters for hormone health requires a closer look at how your body changes in midlife.

Why Hormone Balance Matters in Midlife

During perimenopause, levels of oestrogen, progesterone, and testosterone start to fluctuate. These changes can lead to:

• Hot flashes and night sweats
• Mood swings and irritability
• Fatigue and low energy
• Muscle loss and slowed metabolism

Supporting your body with the right nutrients—including high-quality protein—can help manage these symptoms and maintain long-term health.

Protein and Hormones: The Connection

Protein isn’t just for building muscles—it’s crucial for hormone production. Hormones are made from amino acids, the building blocks of protein. Without enough protein, your body struggles to make:

• Oestrogen and progesterone: Essential for regulating your menstrual cycle and protecting bone and heart health
• Insulin: Helps regulate blood sugar and energy levels
• Cortisol: Supports stress response and energy metabolism

Tip: Aim for protein sources rich in essential amino acids, such as plant-based blends, legumes, eggs, fish, and dairy.

How Much Protein Do You Need in Midlife?

Research shows that women over 40 need more protein than in their younger years—not less. The reason:

• Muscle mass naturally declines with age (sarcopenia), even if you exercise
• Hormonal shifts make it harder to maintain muscle
• Protein helps keep energy levels stable and supports metabolism

Aiming for 1.2–1.6g of protein per kilogram of body weight per day is a good starting point. That’s about 90–120g for most midlife women, spread across meals.

Practical Ways to Boost Protein Intake

Here are some easy ways to include more protein in your diet without overcomplicating your meals:

• Morning: Plant-based protein smoothies or Greek yoghurt with nuts
• Lunch: Lentil, chickpea, or tofu salad
• Snack: Protein-rich nuts, seeds, or a small protein shake
• Dinner: Fish, poultry, or plant-based protein bowls with vegetables

Pro tip: Combining protein with fibre and healthy fats helps maintain blood sugar and keep hormones balanced.

Why Protein Supplements Can Help

Even with careful planning, it can be challenging to get enough high-quality protein daily, especially in perimenopause. That’s where a supplement like Her Vital Blend comes in:

• Vegan, plant-based protein
• Multi-nutrient support for hormones, bones, and energy
• Easy to incorporate into your daily routine

It’s a simple way to ensure your body has the building blocks it needs for hormone production and overall midlife vitality.

Key Takeaways

• Protein is essential for hormone production and overall midlife health
• Women in perimenopause need more protein, not less
• Aim for 1.2–1.6g per kg body weight daily
• Supplements can help fill nutritional gaps and support energy, muscle, and hormone health

Balancing hormones in midlife doesn’t have to be complicated—sometimes, it’s as simple as getting enough protein every day.

Take control of your hormone health and feel your best in midlife. Her Vital Blend provides plant-based protein and nutrients your body needs. SHOP NOW