Simple Ways to Know if You’re Following Protein Rules in Menopause

The Flipping 50 Show

July 8, 2025 48 mins

About

The protein rules in menopause change. 

We’ve talked about protein before. But not like this. 

Instead of a complicated, Smart Scale, DEXA scan-based check your numbers hard line obsession, you’re going to get down-to-earth, easy to hear support for your protein rules in menopause. 

 

My Guest:

Jordan Robertson is an evidence based naturopathic doctor, and the owner of The Confident Clinician, a software built specially to help clinicians make research-backed decisions for their patients with nutrition, supplements and lifestyle medicine.

 

Questions We Answer in This Episode:

  • [00:03:19] Why do protein needs change as we age?
  • [00:22:48] What simple ways can women use to tell if muscle mass is reducing during menopause, and when should we try to change it?
  • [00:27:42] What happens if women don’t make these changes with their muscle mass and appetite?
  • [00:32:51] What are the best sources of protein in the diet? Your thoughts on plant vs animal protein? 
  • [00:37:06] What is your opinion about 5-6 small meals vs 3 meals with bigger bolus? 

 

Protein needs, especially in menopause, go up.
As we age, the ability to make muscle gets harder.

 

Protein Needs

  • Calculation for ideal protein intake: body weight in kg * 1.5
    (if you have your weight in lbs, divide by 2.2 to convert to kg)

  • Before: 0.8 - 1 gram of protein per kg body weight per day (based on nitrogen loss)
  • Now: 1.2 - 1.7 grams of protein per kg of body weight per day

    Depends on who you are and what you need (e.g. your age, gender, lifestyle, athlete, digestive issues, protein resistance, etc.)

 

Let’s Dive Deep Into The Protein Rules in Menopause

 

Muscle Mass

  • Physical: Check if your body shape has changed, even if your weight stayed the same.
  • Functional: Can you get off the chair without using the arms on the chair? Can you get up off the floor relatively easily? Do you find your walking speed has changed?
  • Body Composition Scan: Many clinics will have a bioelectrical impedance analysis to look at muscle mass and body composition. Best to test the rate of chance over time (after x months, as prescribed by clinic).
  • If you are seeing a reduction in speed, strength and power in any of your daily life activities or in the gym, then we can make an assumption that we are having some loss of muscle tissue.

 

Plant VS Animal Protein

  • Have a well-balanced diet that includes plant-based protein.
  • The addition of plant-based protein has additional health benefits which can improve our cardiovascular health.

 

Does Protein Timing Matter

  • Just hit your daily protein with consistency.
  • If 30 grams of protein per meal is difficult, you need to add one more meal.
  • If post-workout protein helps you hit your protein target, continue.
  • Your health journey gets more difficult if your protein timing starts to consume you and your time (e.g. spreadsheet, magnetic to your fridge, etc.).

 

Connect with Jordan:

 

Other Episodes You Might Like:

 

Resources:

Information

Episode

112

Date

July 8, 2025

Length

48 mins
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    In this episode with returning guest and fan fave, Cynthia Thurlow we discuss updates on intermittent fasting. If you’re craving a behind the scenes, more than science-geek relay of the power of autophagy episode you shall have it. I’m looking forward to sharing this one with you. My Guest: Cynthia Thurlow is a globally recognized […]

  • Optimizing Hormones Early in Perimenopause

    My Guest: Emily Sadri is a Board Certified Women’s Health Nurse Practitioner, Certified Nurse Midwife, and the founder of Aurelia Health, a modern telemedicine practice for women over 35. Aurelia Health provides comprehensive hormone replacement therapy and weight loss support with long visits and un-rushed care. Emily is passionate about making complex hormonal topics accessible […]

  • How I Choose Podcast Guests and Controversial Topics

    In this episode, it’s all about how I choose podcast guests. First before we get started, I appreciate your thoughts. I work hard on keeping an open mind and listening to suggestions. Though I can’t take action on all of them, we are here because of you. There’s this dance between the expert, experienced, the […]

  • Why Am I Sore in Menopause and What to Do About It

    In this episode you’ll hear me respond to one of our Flipping 50 members asking a question about being sore in menopause, for no reason. If you’re sore, stiff, or even have a little niggle or “catch,” this is for you. If you’ve passed this kind of thing off for arthritis or getting old, stick […]

  • Six Powerful Ways To Keep Your Perimenopause Brain Sharp

    Whether you or your daughter, or someone you know, the perimenopause brain can be a “thing. If you’ve been tuning in to Flipping 50 long enough, you’re familiar with symptoms of menopause. In this episode, I explore the connections of symptoms to brain health. With my guest, we’ll share how bHRT or Bioidentical Hormone Replacement […]

  • Timetable for Strength Training Benefits in Menopause

    You’re just a workout, even a warm up set, away from strength training benefits in menopause. In this episode you will learn or get a refresher on just how soon you can expect to get those immediate results we all crave. Unlike Amazon you can’t get them dropped on your doorstep in a few hours, […]

  • From Managing Menopause to Winning Menopause What’s Your Story?

    Just to be clear, this podcast is less about managing menopause in the physical sense of the term and more about what you might be telling yourself about it. If you are stuck in the messy middle, or you’re itching for a change, and perhaps just don’t know what that is, this is for you. […]

  • 2 Big Obstacles to Gaining Lean Muscle and Fat Loss After 40

    Chances are if you tuned into this based on the title you’re not exactly where you want to be right now. Fat loss after 40 could be a challenge in spite of your best effort. Gaining lean muscle could feel like it’s slipping through your fingers. To those regular listeners who are here no matter […]

  • What is Glutathione and How Can it Support Menopause?

    What is Glutathione and How Can it Support Menopause? What is glutathione? Not to be confused with glutamine, it may be something you are less aware of and it certainly doesn’t make it into conversations where creatine and amino acids are. So is glutathione one of the cool kids you need to hang out with? […]

  • Training for Adventure Retreats Heat, Altitude, Oh My

    Training for adventure retreats, aka, bucket list experiences is so much more motivating and fun than routing strength training for bone density or lose belly fat. Some might focus on fitness goals, while others are drawn to living life to the fullest through challenging adventures. So who are you? You don’t have to pick a […]

  • The Real Reason for Migraines and Constipation in Menopause

    The Real Reason for Migraines and Constipation in Menopause Do you experience migraines and constipation in menopause? Did they begin with more frequency during perimenopause? Why does this happen? Are these common or is it just me? Migraine and constipation can be symptoms of perimenopause and menopause. These may get in the way of our […]

  • Things I Wish More Women Over 40 Knew About Exercise

    Things I Wish More Women Over 40 Knew About Exercise This is what I wish more women over 40 knew about exercise and that it starts when women are teenagers. So, I’ll start there. I’ve worked with women for 40 years in private sessions, partner sessions, group sessions, with both husbands and wives, and with […]

  • The Book Busting Menopause Myths That Women (and Their Doctors) Believe

    Busting Menopause Myths Estrogen causes breast cancer, gaining weight and belly fat which are inevitable… Today we are busting menopause myths just like this. In this episode, I interview a pair of authors offering refreshing insight to midlife and beyond women who are often sheltered from all the health options available to them and misinformed, […]

  • Fit or Fat? Training and Measuring Fitness in Menopause

    Measuring fitness in menopause is complicated. I’m going to take a stab at this and let you know that if you’re not measuring beyond your weight, body composition, inches, and muscle mass at regularly scheduled intervals, you’re doing a disservice. We get all up in the business of burning calories (wrong goal), having it “feel […]

  • Running Long in Midlife and Beyond One 50-mile Run for a 50th Birthday

    50 miles for 50th bday? Running long in midlife isn’t the first thing (or second) I recommend to women. But what happens when your peak estrogen levels were at least a decade ago? What if you’ve got a crazy goal, want to go for it, and you know how to interpret reactions and respond accordingly? […]

  • 5 Non-Exercise Ways to Boost Fat Burn

    This simple list of non-exercise ways to boost fat burn has turned my YouTube channel subscribers upside down! Meaning they’ve flipped over them! It’s crazy! Secretly my hope is that YOU are using these as extra insurance, and not your only line of defense. Increase Water Intake to Boost Hydration Increase Protein Intake Thermogenic effect […]

  • Natural Solutions to Restorative Sleep in Menopause

    Natural Solutions to Restorative Sleep in Menopause Restorative sleep in menopause can be elusive, I think we can all agree on that! Whether perimenopause or post, fluctuating hormones combined with chaos that midlife can be, can kiss sweet dreams goodbye. But it’s the exact opposite of what you need to most easily make weight loss […]

  • Research About Menopause: What's Real and What’s Marketing?

    Research about menopause right now is finally beginning to really get its moment. Or is it? What’s something you can trust? And what’s stated as “science-based” or “science-backed”? What can you trust and what should you question? Think of this as a crash course in Research 101. In fact, I think that was a required […]

  • How To Defy Aging Naturally without Needles or Knives

    Do you want to defy aging naturally and not with botox or fillers? This is a no-judgment zone. I am guessing that if you have opted for Botox or filler, you think twice about it. Wondering about somewhere more fun to spend that $500 with no toxic effect or superficial fake and dead-giveaway that a […]

  • Can You Wear a Weighted Vest with Osteoporosis?

    The short answer is yes. The long answer here in this episode is how. Using a weighted vest with osteoporosis comes up frequently as a question. Whether or not you have osteoporosis, stay with me, as I will talk about the overall benefits and science that’s been out since at least 2000, perhaps as long […]

  • TRAVELING ALONE AFTER 50 OR WITH FRIENDS? Safe vs Not Safe

    Dreaming of traveling but your friends aren’t? How can we step up our game and really get the adventure and bucketlist life we want? I challenge you… and me to take the trip we want. Traveling alone is not just a destination trip, it’s very possibly a destination to yourself. How liberating would that be. […]

  • Truths and Myths: Lifting Heavy in Menopause for Bones & Body Comp

    Have you ever wondered if it’s possible to begin lifting heavy weights during midlife, perimenopause, or menopause? Let’s talk about how lifting can be very beneficial to your bones, connective tissues, and everyday life. For beginners, you have to start slowly and surely, lifting until we feel that sweet spot. And for those lifting for […]

  • Detoxifying Your Body from the Damage of Diets in Menopause

    The damage of diets, and often in midlife, a lifetime of it can be the limiting factor in your weight loss, your fitness, and your longevity. Girls start dieting as early as 13, sometimes even younger, leading to lifelong struggles with self-image. We talk with a male trainer specializing in helping women in their 50s […]

  • 23 Lab Tests in Menopause and What They Tell You

    In this episode I’m sharing my recent lab test, 23 lab tests in menopause, to be exact. I’ll share why so many, how often, what I’ll learn from them. If you’re at a loss for what to order or really, what you need and want a doctor to run this will help. Connecting the dots […]

  • Why Insulin Resistance in Menopause is So Important

    How do you know you’re experiencing insulin resistance in menopause? How would you know that weight gain or belly fat may be a result of your insulin resistance? My guest today has type 1 diabetes and shares today the nuances of how to deal with midlife hormonal changes at the same time as dealing with […]

  • 5 Ways to Improve Your Mitochondria

    Improve Your Mitochondria To improve your mitochondria requires you focus a little more than on just “exercise” or “anything is better than nothing.” First, though, let’s talk about why you want to. Now, if you want a deeper conversation, I’ve got a couple resources for you. There are prior Flipping 50 episodes I’ll link to […]

  • 78 Year Old Endurance Athlete Training for Triathlons

    Rarely do we look at training for endurance or being an endurance athlete here. Today is different. This isn’t a suggestion nor a recommendation. But it is a glass ceiling lift. Whatever you think is possible, is possible. There are few 78-year-olds training for 4-5 hours on a bike or spending hours a week in […]

  • One Thing I Would Change After 40 Years Working with Women in Menopause

    One Thing I Would Change After 40 Years Working with Women in Menopause Working with women in menopause for 40 years, even before it dawned on me that’s what I was doing, I know now what I wish I’d have done differently. I’ve never said this out loud quite like this, though I’ve hinted at […]

  • Lose Weight in Menopause Faster and Easier Than You Ever Thought Possible

    If you have repressed metabolic syndrome your quest to lose weight in menopause faster and easier is sunk. But stay tuned to this episode. In this Flipping 50 episode with podcast guest favorite, Stu Schaffer we talk about the #1 goal most of you tell me is yours… weight loss. More specifically weight loss in […]

  • Protein Consumption in Menopause

    When it comes to protein consumption in menopause, there are several things to consider. Even though there’s no science or medical evidence to show higher (than you grew up with or are used to) protein intakes cause kidney (renal) issues, many people still believe it’s true. What is true is or anyone who has an […]

  • How to Eat Out Without Blowing It!

    Registered dietitian Bonni London joins me today to talk about how to eat out without blowing it and how to decide if fasting is something you want and need and if so how. Let’s talk about your definition of healthy. Is it for weight loss, weight maintenance, or is it to reverse an illness? Stay […]

  • Progressive Relaxation in Menopause: A Unique Practical Podcast Episode

    I love progressive relaxation in menopause as a tool to do just that. Whether it’s to take a 10 minute break or get to sleep or back to sleep, it works. This method is a powerful tool to reduce stress, improve sleep, and enhance overall well-being. Incorporating this practice into your routine can make a […]

  • Too Much or Not Enough Variety in Exercise in Menopause?

    The Importance of Basics and Variety in Exercise in Menopause Exercise during menopause can be challenging, but focusing on basics is key. These exercises build and maintain lean muscle mass and bone density, which are crucial as women age. For women over 40, sticking to basics provides significant benefits. Incorporate new exercises into warm-ups and […]

  • 221 How To Stop Food Cravings And Lose Weight

    In this episode of Hello Hot Flash, host Stephanie Shaw sits down with nutrition expert Dawn Navaratnasingam to break down what midlife women really need to know about food, without the noise, confusion, or overwhelm. As hormones shift during midlife, everything from your energy levels to your digestion can start to feel… different. What worked […]

  • S4 Ep180: The six Pillars of Lifestyle Medicine with Dr. Dawn Mussallem

       Dr. Dawn Mussallem, a board-certified lifestyle medicine physician, was diagnosed with Stage 4 cancer at age 26, followed by a heart transplant.  She walks the walk when it comes to healthy lifestyle choices.  At the Mayo Clinic Breast Center, Dr. Mussallem is the go-to expert for how healthy choices not just prolong life, but […]

  • Thursday Thoughts – Comfort Zones

    On this week's Thursday's Thoughts, Lucy and I are diving into the magic that happens outside your comfort zone. Because when you do something that feels a bit uncomfortable? You’re not just edging closer to your dreams and desires—you’re also giving your confidence a serious boost. We’re sharing some of our own stories about times […]

  • Simple Ways to Know if You’re Following Protein Rules in Menopause

    The protein rules in menopause change.  We’ve talked about protein before. But not like this.  Instead of a complicated, Smart Scale, DEXA scan-based check your numbers hard line obsession, you’re going to get down-to-earth, easy to hear support for your protein rules in menopause.    My Guest: Jordan Robertson is an evidence based naturopathic doctor, […]

  • Ep. 178 – Chef Mareya shares her Recipe for Midlife Wellness and Strength

    Chef Mareya Ibrahim (also known as Chef Mareya, ‘The Fit Foodie’) is a chef, holistic nutritionist, brain health coach, author, and inventor. She hosts The Real Dish podcast and wrote Eat Like You Give a Fork. She also created Fit and Fab Over 40, Meal Prep Club, and Eat to Thrive programs, and was a […]

  • Ep 483: Feel It, Don’t Feed It: Mastering Urges and Emotional Hunger

    In this episode, I’ll teach you how to spot the difference between physical and emotional hunger, how urges are created by your thoughts, and how to manage them without turning to food. Get the full show notes and information here: https://drdebbutler.com/483  

  • #130: 5 Ways to Stay Consistent Without Pushing Yourself Harder

    Episode Description: If you’ve ever said, “I know what to do, I just can’t seem to stick to it” — this one’s for you. In this episode, I’m sharing the five gentle-but-powerful shifts that have helped me stay consistent without pushing harder, burning out or beating myself up.  I’ll show you how to build habits […]

  • 15 – Championing hormones, healing and strength with Christine D’Ercole

    Content advisory: this episode includes themes of self-harm In this episode, Dr Louise Newson is joined by Christine D’Ercole, a master world champion track cyclist and Peloton instructor, who shares her deeply personal and inspiring journey. Together, they dive into crucial conversations about pelvic floor health, urinary incontinence and eating disorders, shining a light on […]

  • Breast Inspection (YouTube Video #390)

    Episode 390: Breast Inspection – The Key to Catching Cancer Early In this episode, Dr. Barbara 'Menopause' Taylor introduces the three essential methods of breast inspection—self-exam, clinical exam, and radiologic imaging—to detect breast cancer before symptoms appear. With clarity and encouragement, she explains how these approaches work together and why familiarity with your own breasts […]

  • How an Aggressive Diet Helped Me Lose 16 Pounds in 8 weeks and Reset My Habits

    In this episode, I’m sharing the full, unfiltered story of my 8-week aggressive cut—how I dropped 16 pounds for a photo shoot and came out of it with more than a leaner body. I’ll walk you through the highs, the hard days, the re-feeds, and the mindset shifts that surprised even me. What started as […]

  • Listener Menopause Exercise Question: Are You Exercising Too Much, Too Little, or Just Right?”

    Listener Menopause Exercise Question: Are You Exercising Too Much, Too Little, or Just Right?”   Recently, a listener asked a menopause exercise question, “I’m doing strength training three times a week for 30 minutes. Is that too much? If you have wondered, or wonder what is enough, too much or the Goldilocks for you, this […]

  • Ep #153: Building Muscle with Mareya Ibrahim-Jones

    In this episode of Menopause Reimagined, Andrea Donsky, nutritionist, published menopause researcher, menopause educator, and co-founder of WeAreMorphus.com sits down with Chef Mareya Ibrahim-Jones—also known as The Fit Foodie—to discuss how midlife women can thrive by rethinking nutrition, fitness, and mindset. Key Takeaways: Mareya shares her journey of shifting from routines that no longer worked […]

  • 194 Unfawning: The Silent Survival Strategy That’s Shaped Your Life with Dr. Ingrid Clayton

    💥 Ever said yes when you meant no?💥 Ever lost yourself just to keep the peace?That’s not people-pleasing.That’s FAWNING—and it runs deeper than you think. In this raw and revealing conversation, Dr. Ingrid Clayton peels back the layers of complex trauma, unpacks the hidden cost of fawning, and gets brutally honest about what it takes […]

The Flipping 50 Show

The podcast for women in menopause and beyond who want to change the way they age. Fitness, wellness, and health research put into practical tips you can use today. You still got it, girl!

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