Strength Training in Perimenopause
Strength Training in Perimenopause: What Actually Matters (and What Doesn’t)
Its no secret that I LOVE strength training, both personally and for my clients. It is important for all women, at all life stages but especially during perimenopause when we start losing our muscle mass which leads to all sorts of metabolic and structural issues down the line.
However, perimenopause has a way of making women question things that used to feel straightforward—training included. Lifts that once felt solid may feel heavier. Recovery can feel less predictable. Power might come and go. And if you’ve spent any time online, you’ve probably been told this is because your hormones are “broken” and your training needs to be completely overhauled.
That narrative is incomplete at best—and actively unhelpful at worst.
Strength training remains one of the most powerful tools we have during perimenopause, but the how matters more than ever. Not because women suddenly become fragile, but because physiology, recovery, and context deserve a smarter approach than rigid rules or fear-based prescriptions.
Women Don’t Train Like Small Men—and Never Have
Women have always responded differently to resistance training than men. On average, we’re more resistant to fatigue, recover more quickly between sets, and can often tolerate higher total training volumes. That’s not a flaw—it’s a benefit!
At the same time, increases in muscle size can come more slowly. Differences in muscle fiber behavior and anabolic signaling play a role, and inadequate fueling only magnifies that effect. When calories, protein, or carbohydrates are too low - something I often see with my clients - strength gains stall and recovery suffers, regardless of how “perfect” the program looks on paper.
None of this is new. What is new is how these realities intersect with hormonal change.
Hormones Matter—Just Not the Way Social Media Suggests
Oestrogen plays an important role in muscle repair, connective tissue health, and neuromuscular coordination. This helps explain why many women feel more powerful or coordinated at certain times, and why the gradual decline of oestrogen during perimenopause often coincides with drops in power output and a rise in tendon or soft tissue complaints.
But here’s the part that gets lost online: responses are highly individual.
Some women feel dramatic shifts. Others notice very little. And most experience fluctuations that don’t follow a neat calendar pattern. That’s why the old approach—prescribing training intensity strictly based on cycle phase—has fallen out of favor.
Current best practice isn’t about training “by the calendar.” It’s about autoregulation: using real-time feedback from performance, recovery, sleep, soreness, and symptoms to decide when to push and when to back off. Fixed hormonal rules aren’t supported by the evidence—and they don’t reflect how women actually experience training during perimenopause.
Why Strength Training Becomes Even More Important
As oestrogen declines, resistance training isn’t something to soften or replace—it’s something to prioritize.
Heavy loading helps preserve muscle quality and bone density. Explosive and high-velocity work supports power, coordination, and fall prevention. When intelligently progressed and adequately fueled, these training qualities are protective, not risky.
Avoiding load out of fear doesn’t prevent injury—it accelerates deconditioning.
The goal isn’t to train like you’re 25 forever. It’s to train in a way that supports strength, resilience, and independence for decades to come.
The Real Goal: Strategic, Not Dogmatic, Programming
The best strength plan for women—especially during perimenopause—isn’t about locking into one rep range, one method, or one hormonal theory.
It’s about:
- Managing load and volume over time
- Respecting recovery without under-challenging capacity
- Fueling training appropriately
- Adjusting based on feedback, not guilt or rigid rules
Strength training during perimenopause isn’t about fighting your body. It’s about working with it—strategically, intelligently, and with a long view toward health and performance.
Coming up in next week's blog
- how nutrition can support your strength training goals and help you maximise your gains.
The Oxford Clinic for Nutrition
24 Barley Close, WallingfordUnited Kingdom
Learning to Squat Heavy: Why I’m Working with a PT and Why Muscle Mass Matters
Feeling hungrier before your period? Here’s why If you’ve ever noticed your appetite ramp up in the days before your period—stronger hunger, more cravings, or a feeling that you’re never quite satisfied—you’re not imagining it, and you’re not lacking willpower. As a nutritionist, this is one of the most common questions I’m asked, and the answer lies in what’s happening hormonally in the second half of your menstrual cycle. A quick overview of the late-cycle hormonal shift The menstrual cycle is typically divided into two main phases: the follicular phase (from your period to ovulation) and the luteal phase (from ovulation to your next period). It’s the luteal phase, especially the final 7–10 days, where appetite changes are most noticeable. After ovulation, progesterone rises to support a potential pregnancy. At the same time, oestrogen—an appetite-suppressing hormone—begins to fall. This shift is key. Higher progesterone combined with lower oestrogen creates a physiological environment where the body genuinely needs more energy. Why progesterone increases hunger Progesterone has a warming, calming, and slightly insulin-antagonistic effect. In practical terms, this means: ● Your resting metabolic rate increases slightly (you burn more energy at rest). ● Blood sugar becomes a little harder to regulate. ● The body becomes more sensitive to energy deficits. The result? Your body sends stronger hunger signals to ensure adequate fuel is available. This isn’t random—it’s a protective mechanism designed to support reproduction. Blood sugar, cravings, and feeling “snackish” In the late luteal phase, many women experience more blood sugar dips. This can show up as shakiness, irritability, intense cravings, or feeling ravenous shortly after eating. Carbohydrate cravings in particular often increase because carbs are the quickest way for the body to stabilise blood glucose and support serotonin production. If meals are too small, low in protein and fat, hunger can feel relentless during this phase. This is why the same way of eating that feels fine earlier in your cycle may suddenly stop working before your period. The role of stress and sleep Progesterone also interacts with the nervous system. If stress is high or sleep is poor, the body’s demand for energy increases even further. Cortisol (the stress hormone) can amplify appetite and cravings, particularly for quick energy foods. This compounds the natural increase in hunger already happening due to hormonal changes. Why fighting hunger backfires Trying to “push through” premenstrual hunger often leads to overeating later, increased cravings, and a more chaotic relationship with food. Ignoring hunger cues at this point in your cycle can worsen fatigue, mood changes, and PMS symptoms. From a nutritional perspective, increased hunger before your period is not a problem to fix—it’s information to respond to. How to support your appetite before your period While hunger will naturally increase, it can feel more manageable when the body is well supported: ● Eat regular meals with enough carbohydrates, protein, and fats. ● Slightly increase portions if hunger is stronger. ● Prioritise blood sugar stability with balanced meals. ● Don’t push cutting calories or “being stricter” during this phase—it usually backfires. The takeaway Getting hungrier before your period is a normal, biologically driven response to hormonal changes—particularly rising progesterone and falling oestrogen. Your body isn’t being dramatic; it’s asking for more fuel during a more demanding phase of the cycle. Understanding this can be incredibly freeing. Instead of fighting your appetite or feeling frustrated with yourself, you can work with your physiology—supporting your body rather than trying to override it.
Comfort Food with Benefits - Harissa-roasted Salmon with Chickpeas and Tzatziki This harissa-roasted salmon with chickpeas and tzatziki is one of those meals that feels indulgent but quietly does your body a lot of good. It’s packed with fibre from the chickpeas and vegetables, alongside high-quality protein from the salmon and Greek yoghurt — a combination that’s brilliant for supporting gut health and keeping blood sugar levels steady. Fibre helps slow digestion and feeds your gut microbes, while protein adds staying power, making this a satisfying, balanced dish that won’t leave you reaching for snacks an hour later. The warm, smoky chickpeas coated in rose harissa and spices bring depth and gentle heat, while the cooling, garlicky tzatziki balances everything beautifully. Finished with tender, oven-roasted salmon, this is a nourishing, flavour-forward recipe that works just as well for a relaxed weeknight dinner as it does for something a little more special — comfort food with benefits. Serves 2 people, Ingredients: 400g Chickpeas in water, drained 1 Red Onion, sliced 1 Red Pepper, sliced 3 Garlic Cloves, crushed 1.5 tbsp Tomato Puree 1 tbsp Rose Harissa Paste 1 tsp Smoked Paprika 1 tsp Cumin ground 1 tsp Honey ½ Lime, juice 2 Salmon fillets (adjust this depending on your protein requirements and the size of the salmon fillets) 3 tbsp Greek Yoghurt 1 Cucumber Pinch of sea salt 1 tsp Extra Virgin Olive Oil Heat the oil in a pan and add the onions, peppers and salt. Saute gently for 5 minutes or so until soft, then add 2 cloves of the garlic, paprika and cumin, and cook for another couple of minutes. Add the tomato puree and harissa and cook for a minute before adding the chickpeas. Add the honey, lime juice and cook for another 5 minutes. Season the salmon fillets and roast in a hot oven (220c) until cooked through. This will be approx. 10 minutes if chilled or 20 minutes if frozen. Meanwhile, mix the yoghurt with a clove of crushed garlic and a pinch of salt. Grate the cucumber onto a clean cloth, then gather up the sides and squeeze out the excess water. Mix the cucumber into the yoghurt to finish the tzatziki. Start with the tzatziki as a base on your plate. Add the chickpea mix and then the salmon fillet on top.
Keeping it simple As a nutritionist, one of the most common patterns I see is clients feeling overwhelmed, stuck, or frustrate not because they aren’t trying hard enough, but because their energy is being poured into the wrong things. It’s easy to get hung up on the latest food fad, supplement trend, or microscopic detail, while the foundations that actually drive health are quietly being neglected. The distraction of fads and “nutrition noise” Social media has turned nutrition into a constant stream of conflicting advice. One week it’s green powders, the next it’s protein timing, then it’s cutting carbs, cutting dairy, cutting gluten—often without context or individual relevance. Clients come to sessions worried about tiny details while skipping meals, sleeping five hours a night, or living in a constant state of stress. These fads feel productive because they’re concrete and controllable. But focusing on them too early is like rearranging furniture in a house with no foundations. You can optimise all you like—if the basics aren’t in place, progress will always feel hard. Why the basics matter more than perfection Health is built on boring, repeatable behaviours. They’re not flashy, they don’t sell well on Instagram, but they work. ● Sleep: Consistently getting enough sleep is one of the most powerful regulators of appetite, blood sugar, hormones, mood, and recovery. No supplement can compensate for chronic sleep deprivation. ● Eating the right balance: Regular meals with enough energy, protein, fibre, and fats create stability. Blood sugar balance, digestion, and energy levels all depend on this. Perfect food choices mean very little if overall intake is chaotic or insufficient. ● Regular movement: Daily movement supports metabolic health, mental wellbeing, and circulation. It doesn’t need to be extreme—it needs to be consistent. ● Resistance training: This is one of the most underrated pillars of health, especially for women. Building and maintaining muscle improves insulin sensitivity, supports bone health, and protects metabolism as we age. ● Stress management: Chronic stress is not just a mindset issue—it has real physiological effects. Elevated stress hormones can disrupt digestion, sleep, hormonal balance, and appetite regulation. Until these pillars are in place, worrying about superfoods, elimination diets, or the “perfect” macro split is usually a distraction. Why small details become a coping strategy I often see clients fixate on small nutrition issues because it feels safer than addressing bigger lifestyle changes. It’s easier to cut out a food group than to confront burnout. Easier to buy another supplement than to set boundaries around work. Easier to chase optimisation than to rest. But the body doesn’t respond to intensity—it responds to consistency and safety. When those are missing, progress stalls, no matter how “clean” the diet looks. Refocusing on what actually moves the needle Good nutrition isn’t about doing everything. It’s about doing enough of the right things, and being consistent about i. Once the foundations are solid—sleep is prioritised, meals are balanced and regular, movement is part of daily life, strength is being built, and stress is better managed—then fine-tuning can make sense. Until then, simplicity is not a failure. It’s often the most effective strategy there is. As a nutritionist, my role is often less about adding more and more rules, and more about helping people strip things back. When the pillars are strong, health becomes far easier to sustain—and far less exhausting to chase.
Are you, like me, totally fed up with my whole social media feed being taken up with New Year weight loss posts?! The incessant videos of women in lycra or gym-bros offering the fail safe tips on how to be skinny is depressing and damaging! As a nutritionist, one of the most frustrating patterns I see on social media is the relentless focus on weight loss as the ultimate marker of health. Scroll for a few minutes and you’ll be told—explicitly or implicitly—that smaller bodies are better bodies, that weight loss equals discipline, success, and wellness, and that if you’re not actively trying to shrink yourself, you’re somehow failing. This narrative is not only overly simplistic, it’s actively harmful. Weight is often a symptom, not the problem Excess weight is frequently treated as the root cause of poor health, when in reality it’s often a symptom of deeper dysregulation in the body. Hormonal imbalances, chronic stress, poor sleep, gut dysfunction, insulin resistance, trauma, medication use, and under-fuelling can all influence body weight. Focusing solely on weight loss is like trying to silence a fire alarm without addressing the fire. When the body doesn’t feel safe, nourished, or supported, it adapts. Sometimes that adaptation looks like holding onto weight. The goal of nutrition should be to restore balance—blood sugar regulation, hormonal health, digestive function, and nervous system stability—not to force the body into a smaller size at any cost. Why “eat less, move more” misses the point The idea that weight loss is simply a matter of eating less and moving more is one of the most persistent myths in nutrition. While energy balance exists in a physics sense, human bodies are not simple machines. Metabolism is dynamic and responsive, not static. For many people, eating less can actually worsen metabolic health—slowing metabolic rate, increasing stress hormones, disrupting menstrual cycles, and driving disordered eating patterns. Similarly, pushing more exercise without adequate recovery or fuel can increase inflammation and burnout rather than improving health. Context matters a lot! By reducing nutrition advice to calorie reduction and movement targets, social media ignores individuality, biology, and lived experience. It also places blame squarely on the person, rather than acknowledging the complex systems at play. The unhealthy pressure on women to lose weight What bugs me even more, especially as a mum of 2 girls, is this weight-centric messaging disproportionately targets women, and the impact is profound! From a young age, women are taught that their bodies are projects—constantly needing improvement, control, or correction. The pressure to lose weight is framed as “self-care,” when it often leads to chronic dieting, body dissatisfaction, and a fractured relationship with food. This constant pursuit of thinness can be deeply damaging. It’s associated with higher rates of anxiety, disordered eating, hormonal disruption, and shame. For many women, especially during life stages like puberty, pregnancy, postpartum, and perimenopause, weight changes are normal and protective. Treating these changes as failures to be fixed undermines both physical and mental health. A more helpful conversation about health Health is not a number on a scale. It’s how well your body functions, how stable your energy is, how your digestion feels, how well you sleep, how resilient your nervous system is, and how peaceful your relationship with food and your body can be. As a nutritionist, I want to see the conversation shift away from weight loss as the goal, and toward nourishment, regulation, and sustainability. When the body is properly supported, weight often settles where it’s meant to—without force, punishment, or obsession. We deserve better than a one-size-fits-all message. And women, in particular, deserve to live in their bodies without the constant pressure to make them smaller.
Why January is the Perfect Time to Reset and Reclaim Your Wellbeing After the festive season, January often feels like a fresh page—a chance to take a deep breath, reset your routines, and start the year feeling empowered and in control. It’s the perfect time to set achievable goals, focus on your health, and embrace positive habits that will carry you through the year. 1. A Natural Pause After the Festivities The holidays are full of indulgence, celebration, and sometimes overdoing it on food and drink. January offers a natural opportunity to slow down, reassess, and give your body the nourishment it truly needs. This isn’t about restriction or punishment—it’s about restoring balance and feeling your best. 2. The Power of Goal-Setting Setting clear, realistic goals in January can make a huge difference to your success. Whether it’s improving your energy, creating a sustainable healthy eating plan, or simply feeling more confident in your body, having a plan gives you focus and motivation. 3. Start Fresh, Step by Step January is a great time to adopt small, manageable changes rather than overhauling everything at once. Simple swaps, mindful eating, and consistent movement can quickly become habits that last far beyond the first month of the year. 4. A Community Boost Starting your journey alongside others can make it even more enjoyable and motivating. Sharing tips, progress, and encouragement helps you stay on track and feel supported. Join Our Free 2-Week January Reset Challenge To help you kickstart the year, we’re offering a free 2-week January Reset Challenge, launching on Facebook on 12th January. In just 14 days, you’ll receive: Daily tips and simple healthy eating guidance Practical strategies to make better choices without feeling deprived Delicious recipes to help keep you on track Easy, sustainable ways to move more and boost energy Support and motivation from a friendly, like-minded community Whether you want to reset after the festive season or simply start the year feeling lighter, energised, and confident, this challenge is designed to make it easy—and fun! Sign up to the Facebook group now to reserve your spot and start the new year feeling empowered! Click here to sign up to the Facebook group
The holiday season often brings with it plenty of festive drinks, from sparkling prosecco to cosy cocktails. While enjoying a tipple is very much part of the celebrations, it’s helpful to stay aware of how alcohol can influence your health and overall wellbeing. Alcohol, especially when enjoyed a little too freely, can have several effects on the body: • It can unsettle your blood sugar. Alcohol may cause your blood sugar to drop by interrupting the liver’s ability to release stored glucose. This can leave you feeling shaky, tired, or unusually hungry later on. • It can increase your appetite and lower your inhibitions. This combination often leads to overindulging in high-calorie or sugary festive treats, which can create further swings in blood sugar and energy levels. • It can disrupt your sleep. Even a small amount of alcohol can affect the quality of your rest, leaving you feeling less refreshed the next day. • It places extra strain on the liver. Your liver works hard to process alcohol, slowing down other vital functions such as hormone balance and digestion. • It can add to inflammation in the body. This may leave you feeling bloated, sluggish, or simply not at your best. Festive Non-Alcoholic Alternatives If you’d like to cut back without feeling you’re missing out, there are plenty of delicious alcohol-free options to enjoy: • Sparkling water with fresh citrus and mint • Spiced herbal teas (cinnamon, orange, clove) • Alcohol-free fizz or 0% wines • Kombucha served in a champagne flute • Warm apple cider with festive spices And here are two simple, restorative mocktail recipes perfect for the season: Cranberry Sparkle Mocktail A light, refreshing drink that feels wonderfully festive. Ingredients: ● 60ml cranberry juice (no added sugar if possible) ● ½ lime, freshly squeezed ● Sparkling water ● A few fresh cranberries or a sprig of rosemary to garnish Method: Fill a glass with ice, add the cranberry juice and lime, top with sparkling water, and finish with your garnish. Crisp, colourful and beautifully seasonal. Spiced Orange & Ginger Cooler A warming but refreshing option with a gentle zing. Ingredients: ● 100ml fresh orange juice ● 50ml ginger ale or ginger kombucha ● 1 cinnamon stick ● Orange slice to garnish Method: Pour the orange juice over ice, add the ginger ale, and stir gently with the cinnamon stick. Garnish with an orange slice for a cosy, Christmas glow in a glass.
Enjoying the festive season doesn’t need to mean feeling deprived or worrying about gaining weight. This Christmas Survival Guide is here to help you steer through the celebrations with ease—offering simple strategies, clever swaps, and tempting healthier options, so you can step into the new year feeling comfortable and confident in your choices. 1. Let go of the idea of dieting over Christmas. Instead, aim to maintain your weight. It’s far more realistic, more achievable, and allows you to enjoy the season without feeling restricted or tempted to rebel. 2. Choose your festive drinks wisely. Try to avoid creamy or very sweet options, and enjoy your drinks with food to help soften the impact of sugars on your bloodstream. 3. Don’t arrive at a party hungry. A light, balanced snack beforehand will help you make more mindful choices once you’re there. 4. Keep moving. Even if your usual classes pause for Christmas, try alternative ways to stay active—brisk walks with family or friends are lovely at this time of year and especially helpful after meals for keeping blood sugar balanced. 5. Stay well-hydrated. Drinking plenty of water can help prevent overeating and will also help you feel far better the following day. 6. Don’t forget yourself in the festive whirlwind. Your routine may feel a bit upside-down, but taking a few minutes to think ahead and plan your meals means you’ll still have good choices available at home. It’s such a shame to go off track simply because the only options in the cupboard aren’t the ones you want—easily avoided with a touch of preparation. 7. Above all, be kind to yourself. If you do overindulge, enjoy it for what it is—one moment in a joyful season—and gently bring yourself back to your usual habits afterwards.
Perimenopause can feel like someone’s quietly moved the goalposts on your body—what used to work suddenly doesn’t, cravings creep in out of nowhere, and your energy can swing about like the British weather. But with a few simple, sustainable habits, it’s absolutely possible to feel strong, balanced, and more in control of your body again. This guide brings together practical, science-backed strategies that fit into real life—not perfection, not punishing workouts, not tiny portions of joyless food. Just sensible habits that support your hormones, metabolism, and help burn fat. 1. Aim for 30g of Fibre Each Day Why it matters: It keeps you comfortably full, supports your gut and hormones, steadies your blood sugar, and helps take the edge off cravings. How to do it: Pop raspberries, oats, chia seeds, or a bit of avocado into your daily meals. 2. Lift Weights 2–4 Times a Week Why it matters: Resistance training helps prevent muscle loss, improves insulin sensitivity, and boosts your resting calorie burn. How to do it: Prioritise compound movements—squats, deadlifts, presses, rows—and gradually increase the challenge over time. 3. Keep Blood Sugar Steady with Smart Carb Choices Why it matters: Menopause can make you more insulin-resistant, which encourages fat to gather around the middle. How to do it: Opt for whole-food carbohydrates—vegetables, berries, legumes, whole grains—and pair them with protein and healthy fats. A 10-minute post-meal walk works wonders. A tablespoon of apple cider vinegar before carb-heavy meals may also help. 4. Mind Your Stress Levels and Prioritise Recovery Why it matters: Higher cortisol (very common during menopause) can encourage fat storage, especially around the waist. How to do it: Include gentle daily movement, deep breathing, proper sleep, and plenty of recovery time—especially after tougher sessions. Even a quiet 5–10-minute meditation with a calming mantra (such as “Even if this doesn’t go as planned, I am safe”) can settle your nervous system. 5. Eat Sufficient Protein for Muscle, Metabolism & Craving Control Why it matters: Protein supports muscle maintenance and growth—key for staying strong, boosting daily calorie burn, and achieving that “toned” look. It also keeps you fuller for longer and helps reduce cravings. How to do it: Aim for a good source of protein at every meal—fish, eggs, Greek yoghurt, lentils, tofu, chicken, or high-quality protein powders if needed. 6. Track Your Intake—Without Getting Bogged Down by It Why it matters: Hormonal shifts can make it surprisingly easy to overeat, even when you’re choosing wholesome foods. Hitting the right balance of protein, fats, and carbohydrates can transform how you look and feel—more muscle, less fat, steadier hormones, and better energy. How to do it: Use macro tracking or mindful eating to stay in a gentle calorie deficit while still nourishing yourself properly. Make sure your numbers suit you and your goals. 7. Increase Your Daily Steps by 2,000 Why it matters: Gentle movement burns calories, lowers stress, helps with sleep, and supports overall health—without taxing your body. How to do it: Go for three brisk 20-minute walks—around the block, through the garden, or even around the office. If you’re mostly sat down during the day, a walking pad can be a game-changer.
If you’ve been feeling tired, snacky, or stuck with weight that just won’t budge—especially around the middle—you’re absolutely not alone. And while it’s easy to blame age, hormones, stress, or “just the way things are now,” there’s often one surprisingly simple reason behind it all… You’re not eating enough protein. Before you roll your eyes and imagine a bodybuilder’s chicken-and-broccoli diet, hear me out. Protein isn’t about being “hardcore” or living off shakes. It’s about giving your body what it genuinely needs to function properly—particularly during midlife and menopause, when everything shifts a bit behind the scenes. Let’s break it down in a calm, no-nonsense way. Why Protein Is So Crucial During Midlife As we get older, muscle naturally begins to decline—a process called sarcopenia. And unfortunately, hormone changes (hello, oestrogen!) speed this up. Less muscle means: ● lower metabolism ● less strength ● more stubborn fat—often around the middle ● more fatigue ● more cravings Not exactly ideal. Protein helps counter all of this. It supports your muscles, keeps your metabolism ticking along, balances your blood sugar, and keeps you full for longer so you’re not rummaging through the biscuit tin at 3pm. The Signs You’re Not Getting Enough Protein Most women are eating far less than they think. A few clues you might be under-eating protein: ● You feel hungry again not long after meals ● Afternoon cravings hit hard ● You feel “soft” even when the scale is steady ● You’re losing strength or struggling to build muscle ● You’re constantly tired ● Your weight sticks around your waist despite dieting Sound familiar? How Much Protein Do You Actually Need? A simple guide: aim for at least 30g of protein per meal, and possibly a high-protein snack if you need it. That might sound like a lot, but once you start paying attention, it’s completely doable. Easy Ways to Increase Protein Without Feeling Like You’re on a Diet This isn’t about forcing down dry chicken or chugging protein shakes (though a good shake can help!). It’s about weaving protein into your day in a way that feels natural, tasty, and sustainable. A few simple swaps and additions: ● Add Greek yoghurt or cottage cheese to breakfast ● Choose eggs more often ● Add beans or lentils to soups, salads, and stews ● Swap toast for eggs on wholegrain bread ● Add a scoop of protein powder to smoothies or porridge ● Choose tuna, salmon, or chicken instead of low-protein options ● Snack on edamame, yoghurt, boiled eggs, or hummus rather than crisps Small shifts, big differences. What Happens When You Start Eating Enough Protein Within a couple of weeks, many women notice: ● more steady energy throughout the day ● fewer cravings, especially sugar ● better muscle tone (that “held together” feeling) ● easier fat loss, especially around the middle ● improved mood and focus ● better recovery from exercise In short: you feel more like you again. The Bottom Line If you’re doing “everything right” but still feeling tired, hungry, and stuck with belly fat, don’t jump into another restrictive diet. Start with protein. It’s one of the simplest, most effective changes you can make for your metabolism, hormones, and long-term health. Eat more protein—your future self will thank you.
