Perimenopause: A Time to Focus on Protein and Weight Lifting

Tips for Success

Protein is critical for maintaining and building muscle mass, which naturally declines as we age. Since muscle burns more calories at rest than fat, preserving it is key to keeping your metabolism humming.⁠

⁠How Much Protein Do You Need?⁠
Aim for 1.2–1.6 grams of protein per kilogram of body weight daily. For a 150 lb (68 kg) woman, that’s about 82–109 grams of protein per day.⁠
Spread it out! Include protein with every meal and snack to support muscle recovery and satiety.⁠
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Strength Training: Your Secret Weapon for Weight Maintenance⁠

Weight lifting isn’t just for bodybuilders—it’s essential for everyone, especially women in perimenopause. Strength training helps:⁠

1. Preserve Muscle Mass: Offsets the muscle loss that occurs with age and hormonal changes.⁠
2. Improve Metabolism: Muscle burns more calories, even when you’re at rest.⁠
3. Strengthen Bones: Helps prevent osteoporosis, a common concern post-menopause.⁠

While calories still matter, the quality of your calories is just as important as the quantity during perimenopause.⁠

• Don’t Drastically Cut Calories: Too few calories can lead to muscle loss and make weight maintenance harder.⁠
• Prioritize Nutrient-Dense Foods: Focus on whole foods—think fruits, veggies, lean protein, whole grains, and healthy fats.⁠
• Avoid Added Sugars and Refined Carbs: These can cause blood sugar spikes and contribute to fat storage.⁠
• Hydration Matters: Drink plenty of water throughout the day—it helps with metabolism and digestion.⁠

An Opportunity to Refocus

Perimenopause may bring changes, but it’s also an opportunity to focus on nutrition and strength training as a form of self-care. Prioritizing protein, lifting weights, and finding a healthy calorie balance can help you maintain a strong, healthy body during this phase of life.⁠
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If you have questions or want to create a plan tailored to your needs, let’s chat during your next visit! You’ve got this!