STRONG BODY, STRONG MOOD: PROTEIN FOUNDATIONS FOR MIDLIFE & BEYOND… MIDLIFE HAS A WAY OF STRIPPING AWAY THE NOISE.
We start seeing through the quick fixes of old. We stop trusting extremes, and we start paying closer attention to what our body is telling us & what actually works.
I’ve lived this transition. I’ve studied it. I’ve coached hundreds of women through it. And I’ve learned that strength in midlife is not about pushing harder – it’s about nourishing smarter. And that nourishment begins with protein.
WHY MUSCLE MATTERS MORE THAN WE WERE EVER TOLD….
Muscle is not a vanity metric. It is one of the strongest predictors of how well we age.
Low muscle mass is associated with poorer metabolic health, higher fracture risk, reduced mobility, and greater loss of independence later in life.
But what rarely gets explained is this:
Muscle is not just physical. It influences blood sugar, inflammation, hormone signalling, brain chemistry and resilience.
From our 40s onward, women naturally lose muscle unless we actively protect it. And protecting it does not require obsession – it requires intention & consistency.
* Protein
* Movement
* Consistency
When muscle is supported, life feels easier….
CURRENT PROTEIN GUIDELINES DON’T REFLECT MIDLIFE REALITY
For years, we’ve been told that 0.8g of protein per kilo of body weight is enough.
Yes, it is enough – to avoid deficiency. But it is not enough to thrive in midlife….
The current guideline of 0.8g per kilo of body weight does not reflect hormonal change, muscle loss, increased stress load, or the fact that many women are now more active in their 40s, 50s and 60s than ever before.
Our body becomes less efficient at using protein for muscle repair as we age. Which means it needs _more_ – not less – to achieve the same result.
Current evidence supports intakes closer to 1.2 -1.6g per kilo of body weight per day for healthy ageing and strength preservation.
When we don’t eat enough protein, the symptoms are familiar:
* Fatigue
* Cravings
* Mood swings
because we are under-nourished…
PROTEIN, MOOD & BLOOD SUGAR -THE PART NOBODY EXPLAINS
Protein doesn’t just build muscle. It builds neurotransmitters: Serotonin. Dopamine. GABA. These govern mood, motivation, calmness and resilience.
Protein also slows carbohydrate absorption, helping stabilise blood sugar – which is one of the most under-recognised drivers of anxiety, irritability and energy crashes in midlife.
This is why improving protein intake often improves mood, clarity and confidence long before it changes body composition.
WHY PROTEIN VARIETY MATTERS
This is where we can get confused or feel conflicted. Optimising protein is not about choosing sides – i.e. animal or plant
protein…
Animal proteins bring highly bioavailable amino acids that support muscle and bone.
Plant proteins bring fibre, phytonutrients, healthy fats and micronutrients that support gut, heart and hormonal health.
You don’t have to choose.
The most resilient bodies are built on diversity. Including both.
Including more plant protein doesn’t weaken a diet – it strengthens it.
* It broadens nutrient density
* It supports digestion
* It improves metabolic flexibility.
And most importantly, it reflects how real women need to eat. Not perfectly, but intelligently – using informed choice…
WHERE LINWOOD’S FITS – FUNCTIONAL FOODS
This is why I value functional foods like Linwoods, effective tools rooted in quality and integrity.
Linwoods Menoligna
Menoligna provides sprouted milled flaxseed and milled chia seeds with an added 3g of Lignans per serving. High in Vitamins B2, B6, B5 & B12. It is a natural source of magnesium and contains calcium,vitamin D3 & K2 and vitamin B6 – all highly relevant to midlife hormone metabolism, energy regulation and nervous system function.
Recommended use: 3 tablespoons (30g) daily in porridge, yogurt, baking or salads, provides 5.6g protein
Linwoods Shelled Hemp Seeds
Hemp seeds provide complete plant protein – meaning they contain all nine essential amino acids – alongside omega 3 essential fats,
magnesium and iron. They support muscle, mood and recovery without complication.
Again, the recommended use is simple: 2 tablespoons (20g) daily provides 6.7g protein
Nothing extreme. Nothing performative. Just pure nourishment.
THE FEATURE RECIPE: MY SECOND SPRING FLAXSEED BREAD
This recipe exists because I wanted a bread that reflected the nutrients I wanted & needed to include as a midlife woman. No
punishment, No compromises – just tasty nutrient support My Second Spring Flaxseed Bread is built around flaxseed, chia,
sunflower and pumpkin seeds, psyllium husk, olive oil, tahini, citrus zest and warming spices.
It is naturally gluten-free, high in fibre, rich in healthy fats and deeply satisfying.
Per slice, it provides approximately:
* 13g protein
* 7g fibre
Each slice delivers approximately 10-20% of daily requirements for several key nutrients critical to midlife health.
This is not accidental nutrition. It is intentional. This bread doesn’t try to replace anything – It supports everything we need for this life stage!
WHY BUILDING STRENGTH FEELS DIFFERENT IN MIDLIFE
Midlife strength training changes from pursuing exhaustive routines & pushing limits in our 20’s and 30’s – to working with your
body in a more compassionate way in our 40s, 50s and beyond..
When you work with your body:
* You recover faster & more effectively
* You feel the mental boost, the feel-good hormones return!
* Your energy levels feel more consistent as your blood sugar stabilises
A NOURISHED BODY SUPPORTS A CLEARER MIND.
When blood sugar is stable and nutrients are available, the nervous system feels safer. Thinking becomes steadier. Energy becomes more reliable.
You respond to life with capacity and renewed appetite rather than depletion. Food stops being something to control – and becomes something that supports you.
A nourished body thinks
* In options, not excuses
* In solutions, not overwhelm
* In possibility, not fatigue.
This is not about perfection. It is about balance & consistency
THE STRONG & NOURISHED TRUTH
Midlife is not your decline. It is your rebuild. And nourishment is where it begins…
ABOUT THE AUTHOR: RACHEL GRAHAM
Rachel Graham is a Menopause Nutritionist, Nutritional Therapist and Medicinal Chef who helps women in midlife optimise their
nutrition, protect their long-term health and feel strong in their bodies again.
She is the founder of The Menopause Nutrition Clinic and MENOSHIP, an online education and support community for women navigating menopause. Her work focuses on heart health, gut health, bone health and sustainable body composition using a menopause-informed, lifestyle medicine approach.
Rachel is an accredited Menopause Educator with The British Menopause Charity, a member of The British Menopause Society, and author of Nourish for Menopause.
This feature from menopause nutritionist Rachel Graham explores why protein and strength-building nutrition are essential for women in midlife and beyond. It explains how maintaining muscle mass supports not just physical strength, but also metabolic health, hormone balance, mood, and long-term independence.
The article highlights why traditional protein guidelines may not meet the needs of women in their 40s, 50s, and 60s, and outlines the benefits of aiming for higher daily protein intake to support healthy ageing. It also emphasises the value of combining both plant and animal protein sources to build a more balanced, resilient diet.
Practical, easy-to-follow advice is included, with examples of simple ways to increase protein intake using functional foods such as
flaxseed, chia, and hemp. A feature recipe, Second Spring Flaxseed Bread, demonstrates how nutrient-dense ingredients can support
strength, energy, and overall wellbeing during midlife.
This piece makes the science of midlife nutrition accessible and empowering, giving readers clear, realistic strategies to support
strength, mood, and long-term health.