Are You Eating Enough Protein? Why It Matters for Hormones, Metabolism, and Aging

Protein often gets overlooked—or misunderstood. Many people think of it only in terms of muscle building or athletic performance. But protein is far more foundational than that.

It’s essential for hormone production, metabolic function, immune health, tissue repair, and healthy aging. And yet, many adults—especially women and those over 40—aren’t eating nearly enough.

In this post, we’ll explore why protein matters so much, how much you really need, and how to optimize your intake for hormonal and metabolic health.

What Does Protein Actually Do?

Protein is made up of amino acids—the building blocks your body uses to:

Build and repair muscle, bone, skin, and connective tissue
Synthesize hormones like insulin, thyroid hormones, and growth hormone
Produce neurotransmitters like dopamine and serotonin
Support immune function and enzyme activity
Maintain satiety and blood sugar stability

Without adequate protein, your body can’t perform these functions efficiently. Over time, this contributes to fatigue, muscle loss, hormonal imbalance, and metabolic dysfunction.

How Much Protein Do You Need?

The outdated RDA of 0.8 grams per kilogram of body weight was designed to prevent deficiency—not to optimize health. For most adults, especially those who are active, aging, or dealing with hormonal changes, the evidence supports a higher intake.

Population	Recommended Daily Protein
Sedentary adults	0.8–1.0 g/kg body weight
Active adults / regular exercisers	1.2–1.6 g/kg
Adults over 50	1.2–1.5 g/kg
Those building muscle or recovering	1.6–2.2 g/kg
Perimenopause / menopause	1.2–1.6 g/kg (or higher with resistance training)

Example: A 150 lb (68 kg) woman who exercises regularly would benefit from approximately 80–110 grams of protein per day.

Protein isn’t just for athletes—it’s essential for hormone health and healthy aging.

Why Protein Becomes More Important with Age

Starting around age 30, we begin to lose muscle mass—a process called sarcopenia. This accelerates in perimenopause and menopause due to declining estrogen and testosterone, which are both anabolic (muscle-building) hormones.

Muscle loss leads to:

Slower metabolism
Increased fat storage, especially visceral fat
Reduced strength and mobility
Greater risk of falls and fractures
Poorer blood sugar regulation

Higher protein intake, combined with resistance training, is one of the most effective strategies to slow or reverse sarcopenia and support metabolic health.

Protein and Hormones

Thyroid Function

Protein provides tyrosine—an amino acid required for thyroid hormone synthesis. Low protein intake can impair T3 and T4 production, leading to fatigue and sluggish metabolism.

Insulin and Blood Sugar

Protein slows the absorption of carbohydrates, helping to stabilize blood sugar and reduce insulin spikes. High-protein meals increase satiety and reduce cravings.

Sex Hormones

Amino acids are involved in the synthesis and regulation of estrogen, progesterone, and testosterone. Adequate protein supports hormonal signaling and detoxification.

Cortisol and Stress

Chronic stress increases protein turnover. If intake is low, the body may break down muscle to meet amino acid demands—further exacerbating metabolic dysfunction.

Signs You May Not Be Getting Enough Protein

Fatigue or low energy
Difficulty building or maintaining muscle
Slow recovery from workouts
Hair thinning or brittle nails
Frequent cravings or hunger between meals
Slow wound healing
Brain fog or mood instability

Best Protein Sources

Animal-Based (Complete Proteins)

Eggs
Poultry (chicken, turkey)
Fish and seafood
Beef, bison, lamb
Dairy (Greek yogurt, cottage cheese, cheese)

Plant-Based

Legumes (lentils, chickpeas, black beans)
Tofu and tempeh
Edamame
Quinoa
Nuts and seeds (especially hemp, chia, pumpkin seeds)

Note: Plant proteins are often incomplete—meaning they lack one or more essential amino acids. Combining sources (e.g., rice + beans) or eating a variety throughout the day helps ensure you get all essential amino acids.

Practical Tips to Increase Protein Intake

Front-load your day. Aim for 25–40 grams of protein at breakfast. This stabilizes blood sugar and supports satiety all day.
Include protein at every meal. Don’t save it all for dinner. Spread intake evenly across meals for optimal muscle protein synthesis.
Snack smarter. Choose protein-rich snacks like hard-boiled eggs, Greek yogurt, jerky, or cheese.
Use protein powder strategically. Whey, collagen, or plant-based protein powders can help fill gaps—especially post-workout or when time is limited.
Track for a week. Use an app like Cronometer or MyFitnessPal to see how much you’re actually eating. Most people are surprised.

Sample High-Protein Day

Breakfast

3-egg omelet with cheese and spinach (25g protein)
Side of Greek yogurt (15g protein)

Lunch

Grilled chicken salad with quinoa and avocado (35g protein)

Snack

Cottage cheese with berries (15g protein)

Dinner

Salmon with roasted vegetables and wild rice (30g protein)

Total: ~120 grams

The Bottom Line

Protein is one of the most important—and most under-consumed—nutrients for hormonal health, metabolism, and longevity. If you’re feeling tired, struggling with body composition, or navigating perimenopause or menopause, evaluating your protein intake is a great place to start.

At Soluna Vitality, we take a comprehensive approach to metabolic and hormonal health. Nutrition is a key pillar—and we’re here to help you build a plan that supports your goals.

Schedule a consultation to learn how optimizing protein and other lifestyle factors can transform the way you feel.

References

Phillips SM et al. J Am Med Dir Assoc. 2016;17(5):416–421.
Paddon-Jones D, Rasmussen BB. Curr Opin Clin Nutr Metab Care. 2009;12(1):86–90.
Wolfe RR et al. J Nutr Health Aging. 2008;12(10):709–712.
Bauer J et al. J Am Med Dir Assoc. 2013;14(8):542–559.
Layman DK et al. J Nutr. 2009;139(3):514–521.