02/09/2026
Don’t forget about breakfast!
Women 40+ need more protein to counteract muscle loss and the metabolic shifts that come with declining estrogen during perimenopause. After 30, we start losing muscle mass — and accelerates in our 40s as less estrogen makes it harder for our bodies to build and maintain muscle.
Aim for 30g of protein at breakfast.
My go-to lately? Rich in protein yet still feels light.
Quinoa porridge! (I hardly mess with oats because they tend to lower my blood sugar levels, and unless organic and cultivated elsewhere outside the US it usually has glyphosate)
I make plain quinoa ahead of time, then reheat it in coconut milk, cinnamon, h**p seeds, (raisins & walnuts sometimes), and a drizzle of blackstrap molasses for iron. Paired with hard-boiled eggs and Ezekiel toast with almond butter and boom, 30g.
🥣 1 cup quinoa — 8g
🌿 1–2 tbsp h**p seeds — 3–6g
🥚 1–2 hard-boiled eggs — 6–12g
🍞 1 Ezekiel bread — 5g
🥜 1 tbsp almond butter — 3.5g
We love muscle — and we also love hormonal regulation, blood sugar regulation, immune function, and a healthy stress response. Especially now, as our metabolism shifts.
