The Importance of Protein in Perimenopause: Balancing Blood Sugar and Supporting Hormonal Health

As you transition through perimenopause, hormonal fluctuations can bring changes in energy, weight, and well-being. These shifts, often tied to blood sugar imbalances, increased cravings, and muscle loss, can be managed effectively with one key dietary adjustment: prioritizing protein. In this article, we’ll explore why protein is vital during perimenopause, how to create balanced meals, and why high-quality protein powders—like those from Dr. Axe, Dr. Amy Myers, and collagen-based options—can make a significant difference.

Why Protein Is Crucial in Perimenopause

  1. Blood Sugar Balance

    • Protein slows the digestion and absorption of carbohydrates, preventing blood sugar spikes and crashes.

    • Balanced blood sugar reduces cravings, boosts energy, and stabilizes mood.

  2. Muscle Maintenance

    • Hormonal changes during perimenopause naturally lead to muscle loss. Protein provides the amino acids your body needs to rebuild and maintain lean muscle, essential for metabolism and strength.

  3. Hormonal Health

    • Protein supports hormone production and balance, aiding in managing stress hormones like cortisol and stabilizing insulin levels.

  4. Gut and Skin Support

    • Many women experience gut issues and skin changes during perimenopause. Protein sources like collagen can support gut lining integrity, improve digestion, and promote skin elasticity.

Why Morning Fasting Isn’t Ideal During Perimenopause

Although intermittent fasting has gained traction, skipping breakfast can be counterproductive for women in perimenopause.

  • Hormonal Stress: Morning fasting can elevate cortisol levels, worsening blood sugar imbalances and promoting weight gain around the midsection.

  • Metabolic Boost: Starting your day with a high-protein breakfast jumpstarts your metabolism and provides sustained energy.

  • Craving Control: A protein-rich breakfast reduces the likelihood of overeating later in the day.

Top Protein Powder Recommendations

While whole foods such as eggs, chicken, fish, legumes, and tofu should be prioritized, protein supplements are excellent for busy days or when dealing with digestion challenges. Here are my top recommendations:

  1. Dr. Axe Bone Broth Protein

    • Why It’s Great: Rich in collagen and easy to digest, this protein supports gut health, joint health, and skin elasticity.

    • Ideal For: Women with sensitive stomachs or those seeking gut and joint support.

  2. Dr. Amy Myers Vegan Protein Powder

    • Why It’s Great: A plant-based, hypoallergenic protein powder enriched with digestive enzymes for better absorption.

    • Ideal For: Women with dairy sensitivities or those following a vegetarian or vegan lifestyle.

  3. Collagen Protein Powder

    • Why It’s Great: Collagen protein supports skin elasticity, hair health, and joint function. It’s especially beneficial for addressing the visible effects of hormonal changes during perimenopause.

    • Ideal For: Women focusing on anti-aging, joint health, or improving gut integrity.

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Sample Perimenopause Meal Plan

Here’s a protein-focused meal plan to balance blood sugar and support your body:

Breakfast:

  • 2 scrambled eggs cooked in avocado oil

  • 1 cup sautéed spinach

  • 1 slice of sprouted grain toast

  • 1 scoop of Dr. Axe Bone Broth Protein mixed with almond milk

Mid-Morning Snack:

  • 1 handful of raw almonds or walnuts

  • 1 small apple

Lunch:

  • Grilled chicken breast (4-6 oz)

  • 1 cup roasted sweet potatoes

  • Mixed greens with olive oil and balsamic vinegar

Afternoon Snack:

  • 1 scoop of Dr. Amy Myers Vegan Protein Powder blended with frozen berries, unsweetened coconut milk, and chia seeds

Dinner:

  • Baked salmon (4-6 oz)

  • Steamed broccoli

  • Quinoa or wild rice (1/2 cup)

Evening Snack (Optional):

  • 1 serving of collagen protein powder mixed into herbal tea or hot almond milk

Take Charge of Your Perimenopause Health

Protein is not just another nutrient—it’s essential for blood sugar balance, muscle maintenance, hormonal health, and overall vitality during perimenopause. By incorporating high-quality protein into your meals and leveraging trusted supplements like Dr. Axe Bone Broth Protein, Dr. Amy Myers Vegan Protein Powder, and collagen protein, you can support your body through this transitional phase with ease and confidence.

👉 Ready to start? Register here for 10% off and take the first step toward a healthier, more balanced you.

Be YOU by Olya Clark