Navigating your 40s and 50s can feel a bit like learning to drive on a new road—you’ve been in the driver’s seat for years, but the terrain is changing. As you go through perimenopause, menopause, and beyond, maintaining a lean, strong body can be a different journey than it was in your 20s or 30s. With a high-protein diet and adaptogens as your sidekicks, you can chart a course that supports fat loss, muscle retention, and balanced hormones. Let’s dive into how.
Protein: Your Midlife Muscle Guardian
Think of protein as the building block of your body’s muscle and metabolism. As estrogen levels shift, our muscle mass naturally declines, making it easier to store fat and harder to burn it. Protein becomes your best defense against this loss, helping you maintain strength, boost metabolism, and stay energized.
Imagine your metabolism as a fire that needs quality fuel. With enough protein, that fire burns steadily. But when protein is low, it flickers, and your body can start using muscle as fuel instead, which slows down metabolism. By aiming for at least 1 to 1.5 grams of protein per pound of body weight daily, you’re stoking the fire, keeping energy high, and supporting lean muscle to power through your workouts and everyday life.
Adaptogens: Nature’s Secret Support System
Adaptogens are herbs that help our bodies manage stress and hormonal fluctuations. If protein is the fuel, think of adaptogens as the support crew, balancing stress levels and hormones like cortisol, which often lead to belly fat. Herbs like ashwagandha, maca, Rhodiola, and schizandra can ease mood swings, stabilize energy levels, and improve sleep quality—addressing the whole picture of wellness and fat loss.
Why Schizandra is a Personal Favorite
Schizandra is a berry with a unique mix of stress-fighting and energizing properties. Often called the “five-flavor fruit,” it’s known for its ability to support liver health and boost both mental clarity and stamina. For women navigating midlife changes, schizandra’s adaptogenic power can help smooth out energy dips and improve concentration, making it especially helpful for those juggling busy lives while working on fitness goals. Schizandra also helps protect the body from oxidative stress, which is critical for both recovery and keeping skin healthy and resilient.
Combining Protein and Adaptogens: A Recipe for Lean Success
Together, protein and adaptogens make a powerful duo that can help you feel—and see—the results you’re working toward. Here are a few simple steps to get started:
- Get Protein-First Minded. Lean meats, fish, eggs, Greek yogurt, and plant-based proteins like lentils are all fantastic options. Think of each meal as an opportunity to strengthen your metabolism.
- Add Adaptogens Gradually. Start with schizandra or ashwagandha, adding it to your smoothie or tea, and see how your body responds. If you’re feeling great, try expanding to maca or rhodiola.
Small Shifts, Big Results
After 16 years of coaching women through body recomposition, I can confidently say that the “small-but-steady” approach works wonders. Start with these two steps, and notice the changes in energy, strength, and body composition. With protein as your muscle builder and adaptogens as your hormone helper, you’re setting yourself up to thrive in midlife and beyond.
Your body deserves the best support for these years ahead, and with consistency, you’ll see it work for you, too. So, here’s to new strength, balance, and feeling confident in every phase of life!
Sources:
- Westerterp-Plantenga, M.S. Protein intake and energy balance. Physiology & Behavior, 2008.
- Gannon, M.C., & Nuttall, F.Q. Control of blood glucose in type 2 diabetes without weight loss by modification of diet composition. Nutrition and Metabolism, 2008.
- Panossian, A., & Wikman, G. Herbal remedies with adaptogenic properties: a review. Pharmaceuticals, 2010.
- Chandrasekhar, K., Kapoor, J., & Anishetty, S. A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety. Indian Journal of Psychological Medicine, 2012.
- Buchwald, D., et al. Schizandra and its effects on menopausal symptoms and cognitive function: A review. Journal of Ethnopharmacology, 2016.
