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Muscle Is the Longevity Organ No One Talks About

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Hi Reader,

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Protein, Strength, and Midlife: Why This Combo Matters More Than Ever

If there’s one nutrient midlife women can’t afford to under-eat, it’s protein.

As we move through perimenopause and beyond, our physiology changes in ways that directly affect muscle, metabolism, bone density, and even how resilient we feel day to day. Protein isn’t just about “muscle for aesthetics.” It’s foundational for strength, independence, metabolic health, and longevity.

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Why protein becomes critical in midlife

Beginning in our 40s and accelerating after menopause, women naturally lose muscle at a faster rate. This process is called age-related muscle loss, and it’s driven by several factors:

• Lower estrogen reduces the body’s ability to build and repair muscle
• Muscle protein synthesis becomes less efficient
• We become more insulin resistant
• Recovery from stress and exercise slows

Without enough dietary protein and resistance training, the body shifts toward muscle breakdown instead of muscle building.

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What happens when protein and strength training are lacking?

When midlife women don’t strength train or consume enough protein, several things can happen physiologically:

• Loss of lean muscle mass, leading to weakness and reduced functional capacity
• Slower metabolism, since muscle is metabolically active tissue
• Increased body fat, even if calories haven’t changed
• Reduced bone density, raising fracture and osteoporosis risk
• Poor glucose regulation, increasing the risk of insulin resistance and type 2 diabetes
• Lower balance and stability, increasing fall risk
• Slower recovery and more aches and pains

This is why weight alone is a poor health metric. Two women can weigh the same, yet one is strong, metabolically healthy, and resilient, while the other struggles with fatigue, pain, and blood sugar issues. Muscle is often the difference.

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How much protein is enough for midlife women?

The outdated recommendation of ~0.8 g/kg of body weight is insufficient for most midlife women, especially if strength training.

A more functional guideline:

Protein formula for midlife women​
• 0.7–1.0 grams of protein per pound of goal body weight​
• Or 1.6–2.2 grams per kilogram of body weight

Then adjust based on activity level:

• Light activity → stay closer to the lower end
• Strength training 2–4x/week → middle range
• Strength training + walking/cardio → higher end

Example:​
A woman whose goal weight is 150 lbs may need 105–150 grams of protein per day, spread across meals to maximize muscle protein synthesis.

Spacing matters too. Aim for 30–40 grams per meal, rather than loading it all at dinner.

If you're someone who appreciates data and metrics, you can use the app Chronometer for science backed nutrition tracking. It's one of the best apps out there. Even if you use it for a week to a month, this can give you great feedback on your meals and how you're doing nutritionally.

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Best sources of complete protein

Complete proteins contain all nine essential amino acids, especially leucine, which is critical for muscle building.

Some of the most bioavailable sources:

• Pasture-raised eggs
• Grass-fed beef
• Wild-caught fish
• Pasture-raised poultry
• Raw Greek yogurt, cottage cheese, cheese and raw dairy in general (Most people can tolerate raw dairy because all the beneficial bacteria and probiotics are intact compared to pasteurized which heats them and destroys them).
• Whey or beef protein powders from clean sources that are rigorously tested for heavy metals (I like Heart and Soil for protein powder)

These are highly digestible and efficiently used by the body for muscle repair and growth.

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What if someone doesn’t eat animal protein?

Vegetarian and vegan midlife women can build muscle, but it requires more planning.

Most plant proteins are incomplete, meaning they lack one or more essential amino acids. To create a complete amino acid profile, foods need to be combined strategically.

Examples of plant-based protein combinations:

• Lentils + rice
• Beans + quinoa
• Hummus + whole-grain pita
• Tofu or tempeh + varied legumes and grains (Make sure the tofu is from a reliable source because most soy in the United States is of poor quality and highly processed. Hodo is one brand that has very good quality and their manufacturing process retains the high nutrient quality that tofu can have when done right with the least amount of processing.

Important considerations for plant-based midlife women:

• Total protein intake often needs to be higher​
• Digestibility is lower, so absorption is reduced
• Leucine content is lower, making muscle growth harder

Many plant-based women benefit from supplemental amino acids or high-quality plant protein blends designed to mimic a complete amino acid profile.

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Addressing concerns about animal protein quality

Concerns around conventionally raised animal products are valid. The issue is not animal protein itself, but how the animal is raised.

Conventionally raised livestock may be exposed to:

• Chronic stress and poor living conditions
• Routine antibiotics or growth-promoting drugs
• Inferior feed that alters fatty acid profiles

This doesn’t mean animal protein is inherently harmful. It means sourcing matters.

What to look for instead:

• Grass-fed and grass-finished beef
• Pasture-raised poultry and eggs
• Wild-caught fish
• Transparent sourcing and third-party testingAnimals that are not given mRNA injections or other vaccines (See the article from the most famous farmer in the U.S, Joe Salatin, on why vaccinating isn't necessary HERE. )
• Raw Dairy from a reputable farm like Miller's Bio Farm. ​

When animals are raised in alignment with their natural biology, the resulting protein is more nutrient-dense, anti-inflammatory, and supportive of human health.

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The big takeaway

Protein is not optional in midlife. It’s a non-negotiable foundation for strength, metabolism, bone health, and independence as we age.

Pairing adequate protein intake with consistent strength training is one of the most powerful ways women can:

• Preserve muscle
• Improve metabolic health
• Feel stronger and more capable
• Support longevity and quality of life

Midlife is not about shrinking, restricting, or eating less.
It’s about fueling the body to stay strong for decades to come.

Many of us have aging parents who are "thankfully" still with us, and a good percentage of them may be dealing with some or a greater percentage of loss of independence. It could be a variety of factors and loss of muscle is one of them that impacts things like balance and overall strength.

Our parents may have made different choices than us through out our lives, where they may have had less or no exposure to the importance of muscle building exercises and eating enough high quality protein.

Of course it's certainly possible to build muscle at any age and encouraged. Now is the time to start, so we can thrive in our eighties and beyond! If you like research, you can read this study HERE on the benefits of Heavy Strength Training In Older Adults.

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If this topic resonates, this is exactly the kind of education and application I bring into my coaching and training programs.

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Strong is not a phase.
It’s a strategy.
And it’s never too late to build it.

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Many blessings to you for abundant health, happiness and wellbeing ~

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Strong and Beautiful after 50!

Sharon

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Kuhle Body is a project of Vidya Ministerium, a faith based, private membership association. Services are available to members only. Membership is free and we are always accepting new members. You can opt out at any time. For more information, please read our PMA Declaration.​