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Women's Metabolic Clarity · Topic 13 of 15

Nutrition and Protein

Eating less is not always the answer. Eating to support your body matters.

Educational disclaimer: This content is for education only. It is not medical advice, diagnosis or treatment. Pinnacle Coordinated Wellness is an education-first coordination layer, not a medical office, and Dr. Pat Pachciarz® is not a clinician. Nothing here is a protocol, dose or promise of results. Always talk with your own licensed clinician before making any health change. If you have chest pain, trouble breathing, thoughts of self-harm, or another emergency, call 911 (or call or text 988 for mental health crisis support).
On this page
  1. Do I need more protein in midlife?
  2. Is intermittent fasting good for women in menopause?
  3. What eating pattern has the best evidence?
Question 37 of 45

Do I need more protein in midlife?

Short answer

  • Protein helps keep muscle, especially as we age.
  • Expert groups suggest older adults may need more protein than the basic daily amount.
  • Protein works best with strength training.
  • Your right amount depends on your health, including kidney health.

What to look out for

  • Low-protein meals, especially breakfast.
  • Muscle and strength going down.
  • Kidney disease (ask before raising protein).

Top 3 things to act on or ask your clinician

  1. Ask: 'How much protein is right for me?'
  2. Ask for a registered dietitian referral.
  3. Ask: 'Are there health reasons I should be careful?'
Expert vs. evidence: Dr. Gabrielle Lyon and Dr. Stacy Sims suggest specific protein amounts per meal. Research supports higher protein for older adults (PROT-AGE 2013), but exact per-meal targets are less proven. Your amount should be set with your clinician or dietitian.
Sources for this answer
  1. Peer-reviewed Bauer J et al. Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group. J Am Med Dir Assoc. 2013;14:542-59. PMID: 23867520. DOI: 10.1016/j.jamda.2013.05.021
  2. Peer-reviewed Morton RW et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018;52:376-384. PMID: 28698222. DOI: 10.1136/bjsports-2017-097608
  3. Peer-reviewed Sims ST et al. International society of sports nutrition position stand: nutritional concerns of the female athlete. J Int Soc Sports Nutr. 2023;20:2204066. PMID: 37221858. DOI: 10.1080/15502783.2023.2204066
  4. Expert commentary, not research Dr. Mary Claire Haver on Huberman Lab: How to Navigate Menopause & Perimenopause for Maximum Health & Vitality (podcast episode, June 2024)
  5. Expert commentary, not research Dr. Stacy Sims on Huberman Lab: Female-Specific Exercise & Nutrition for Health, Performance & Longevity (podcast episode, July 2024)
  6. Expert commentary, not research Dr. Gabrielle Lyon (physician, muscle-centric medicine): Forever Strong (book, Atria, 2023)
  7. Expert commentary, not research Dr. Gabrielle Lyon on Huberman Lab: How to Exercise & Eat for Optimal Health & Longevity (podcast episode, June 2024)
Question 38 of 45

Is intermittent fasting good for women in menopause?

Short answer

  • Some women like time-restricted eating. Others feel worse.
  • A well-run trial found time-restricted eating did not lead to more weight loss than normal meal timing, and some lean mass was lost.
  • Skipping meals can make it hard to get enough protein.
  • There is no one-size-fits-all plan.

What to look out for

  • Feeling shaky, dizzy or overly hungry.
  • Poorer sleep or mood when fasting.
  • History of disordered eating (talk with a professional first).

Top 3 things to act on or ask your clinician

  1. Ask: 'Is fasting safe for me, given my health and medicines?'
  2. Ask: 'How do I protect my muscle while changing how I eat?'
  3. Ask for a dietitian referral.
Expert vs. evidence: Dr. Stacy Sims cautions women against fasted training, while others promote fasting. The best trial so far (Lowe 2020) did not show extra benefit. We go with the evidence: fasting is optional, not required.
Sources for this answer
  1. Peer-reviewed Lowe DA et al. Effects of Time-Restricted Eating on Weight Loss and Other Metabolic Parameters in Women and Men With Overweight and Obesity: The TREAT Randomized Clinical Trial. JAMA Intern Med. 2020;180:1491-1499. PMID: 32986097. DOI: 10.1001/jamainternmed.2020.4153
  2. Peer-reviewed Bauer J et al. Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group. J Am Med Dir Assoc. 2013;14:542-59. PMID: 23867520. DOI: 10.1016/j.jamda.2013.05.021
  3. Expert commentary, not research Dr. Mary Claire Haver on Huberman Lab: How to Navigate Menopause & Perimenopause for Maximum Health & Vitality (podcast episode, June 2024)
  4. Expert commentary, not research Dr. Stacy Sims on Huberman Lab: Female-Specific Exercise & Nutrition for Health, Performance & Longevity (podcast episode, July 2024)
Question 39 of 45

What eating pattern has the best evidence?

Short answer

  • The Mediterranean-style pattern has strong research behind it.
  • A large trial found it lowered heart events.
  • It focuses on vegetables, beans, whole grains, fish, olive oil and nuts.
  • It is a pattern, not a strict diet.

What to look out for

  • Strict diets that cut whole food groups.
  • Calorie cutting that leaves you tired and hungry.
  • Plans that promise fast results.

Top 3 things to act on or ask your clinician

  1. Ask: 'What eating pattern fits my health?'
  2. Ask: 'Can a dietitian help me make it work for my life?'
  3. Ask: 'What should I focus on first?'
Sources for this answer
  1. Peer-reviewed Estruch R et al. Primary Prevention of Cardiovascular Disease with a Mediterranean Diet Supplemented with Extra-Virgin Olive Oil or Nuts. N Engl J Med. 2018;378:e34. PMID: 29897866. DOI: 10.1056/NEJMoa1800389
  2. Peer-reviewed Reynolds A et al. Carbohydrate quality and human health: a series of systematic reviews and meta-analyses. Lancet. 2019;393:434-445. PMID: 30638909. DOI: 10.1016/S0140-6736(18)31809-9
  3. Expert commentary, not research Dr. Mary Claire Haver (OB/GYN): The New Menopause (book, Rodale, 2024)
  4. Expert commentary, not research Dr. Mary Claire Haver on Huberman Lab: How to Navigate Menopause & Perimenopause for Maximum Health & Vitality (podcast episode, June 2024)
Sources

Every source on this page

Peer-reviewed research comes first, then society guidance, then expert commentary. Dr. Mary Claire Haver and Dr. Stacy Sims are listed first among the experts. Expert voices are commentary, not research. When an expert claim differs from the evidence, we follow the evidence and say so.

  1. Peer-reviewed Bauer J et al. Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group. J Am Med Dir Assoc. 2013;14:542-59. PMID: 23867520. DOI: 10.1016/j.jamda.2013.05.021
  2. Peer-reviewed Morton RW et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018;52:376-384. PMID: 28698222. DOI: 10.1136/bjsports-2017-097608
  3. Peer-reviewed Sims ST et al. International society of sports nutrition position stand: nutritional concerns of the female athlete. J Int Soc Sports Nutr. 2023;20:2204066. PMID: 37221858. DOI: 10.1080/15502783.2023.2204066
  4. Peer-reviewed Lowe DA et al. Effects of Time-Restricted Eating on Weight Loss and Other Metabolic Parameters in Women and Men With Overweight and Obesity: The TREAT Randomized Clinical Trial. JAMA Intern Med. 2020;180:1491-1499. PMID: 32986097. DOI: 10.1001/jamainternmed.2020.4153
  5. Peer-reviewed Estruch R et al. Primary Prevention of Cardiovascular Disease with a Mediterranean Diet Supplemented with Extra-Virgin Olive Oil or Nuts. N Engl J Med. 2018;378:e34. PMID: 29897866. DOI: 10.1056/NEJMoa1800389
  6. Peer-reviewed Reynolds A et al. Carbohydrate quality and human health: a series of systematic reviews and meta-analyses. Lancet. 2019;393:434-445. PMID: 30638909. DOI: 10.1016/S0140-6736(18)31809-9
  7. Expert commentary, not research Dr. Mary Claire Haver (OB/GYN): The New Menopause (book, Rodale, 2024)
  8. Expert commentary, not research Dr. Mary Claire Haver on Huberman Lab: How to Navigate Menopause & Perimenopause for Maximum Health & Vitality (podcast episode, June 2024)
  9. Expert commentary, not research Dr. Stacy Sims on Huberman Lab: Female-Specific Exercise & Nutrition for Health, Performance & Longevity (podcast episode, July 2024)
  10. Expert commentary, not research Dr. Gabrielle Lyon (physician, muscle-centric medicine): Forever Strong (book, Atria, 2023)
  11. Expert commentary, not research Dr. Gabrielle Lyon on Huberman Lab: How to Exercise & Eat for Optimal Health & Longevity (podcast episode, June 2024)
Your next step

Take this to your clinician.

  • Bring your questions and a short symptom log to your next appointment.
  • Want help organizing your questions and care team? Pinnacle Coordinated Wellness is here to listen and connect.
  • Practitioners: share this page with the women you serve.
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All 15 topics · Other topics: Weight and Body Changes · Muscle and Strength · Why HIIT or Cardio-Only Can Backfire · Insulin Resistance and Blood Sugar · Sleep and Night Sweats · Cortisol and Stress · Brain Fog, Mood and Anxiety · Thyroid · Bloodwork: What to Ask For · Heart and Bone Risk After Menopause · Hormone Therapy Basics · Gut Health · Alcohol · The Shame and Guilt Cycle, and Identity