Hormones Need Protein Too

Hormones Need Love Protein Too!

Ugh, another protein post. I know, I know.

Protein seems to be everywhere at the moment. Protein bars. Protein water. High-protein everything. And I completely understand why people are starting to switch off.

But I keep coming back to it. Because it's my job..but also...

I've spent a lot of time studying nutritional biochemistry, and the more I've learnt, the more I appreciate just how much protein is involved in the day-to-day business of keeping us going.

We tend to talk about protein in terms of muscle. And yeah, that matters. A lot.

But protein is also involved in our bones, enzymes, neurotransmitters, and the many processes that allow our cells to communicate and function properly. And this is where my interest piques.

Hormones need protein too.

Protein is more than a muscle nutrient

Our bodies don't have a little protein cupboard we can dip into whenever we need some amino acids.

We need to obtain protein from our diet regularly because our bodies are constantly breaking down and rebuilding proteins. Quality sources matter here too by the way.

Those amino acids are used as building blocks throughout the body.

That includes the proteins involved in making enzymes, neurotransmitters and other compounds involved in normal physiological processes.

So when we're talking about hormonal health, protein belongs in the conversation.

That doesn't mean eating more protein will magically "balance your hormones". Hormones are influenced by a whole range of factors, and protein is only one part of that picture.

It does mean that consistently under-eating protein isn't something I'd casually dismiss, particularly when we're also asking the body to maintain muscle, bone and metabolic function as we get older.

And then we get to midlife..

Welcome. It's fun here. And by the way midlife is considered 25 and over. Well, early midlife, through the lens of the Australian public health statistics because it marks the official entry into adult population health monitoring. Just saying. Fun fact right?.

This is where I think the protein conversation becomes particularly interesting.

As we age, our muscles don't respond to protein in quite the same way they did when we were younger. We may need a little more protein to produce the same muscle-building response.

At the same time, maintaining muscle becomes increasingly important.

Muscle isn't just about looking strong. It contributes to strength, balance, stability and our ability to keep doing the things we want to do as we get older. Bone health matters here too, because protein forms part of the structural framework of bone.

And then there are the changes that come with midlife. And if you're on a GLP-1.. ..one word, Protien. Second word, ..Must.

For women, the hormonal changes around perimenopause and menopause can coincide with changes in body composition, muscle mass and how we handle glucose. This is one reason I don't love the idea that the answer to midlife weight gain is simply to eat less and exercise more.

Men go through their own version of this with andropause, where gradually declining testosterone can also affect muscle mass, energy and how the body stores fat, so this isn't just a women's conversation.

Sometimes the conversation needs to be about what we're actually giving the body to work with.

Protein and fibre are better together

One thing I particularly liked from the conversation was the idea of protein and fibre as a pair.

We can get so caught up in protein that we forget the rest of the plate.

I've seen this happen. Someone decides they need more protein, so suddenly every meal revolves around chicken, cottage cheese, Greek yoghurt or a protein shake. They hit their protein target, but the beans, lentils, vegetables, whole grains, nuts and seeds have quietly disappeared.

That's not the goal.

Protein and fibre work beautifully together because you're building a meal that is more substantial, more nutrient-dense and more satisfying.

And this is where I think how you eat protein matters just as much as the number you're chasing.

So, how much protein do you actually need?

There isn't one number that applies to everyone.

Protein needs vary with body size, age, activity levels and what you're trying to achieve. Disscussions include around 1.2g of protein per kilogram of body weight per day as a practical starting point for many people in midlife, with higher amounts potentially appropriate for people who are more physically active.

But I don't think everyone needs to start weighing chicken breasts and entering every meal into an app.

A much more practical place to start is looking at your plate.

Could you make sure there is a decent source of protein at each meal?

That might be eggs, fish, chicken, meat, tofu, tempeh, Greek yoghurt, cottage cheese, beans, lentils or another protein-rich food.

And you don't have to get all of your protein from one food.

That's something I think we forget.

Whole grains contribute protein. Beans and lentils contribute protein. Nuts and seeds contribute protein. Even vegetables contain small amounts.

It all adds up.

Think about layering, not chasing one perfect food

One of the most useful ideas was the concept of layering your meals.

Rather than asking, "What's my protein food?", think about the whole meal.

Start with your protein.

Add plenty of vegetables.

Include a good-quality carbohydrate such as beans, lentils, whole grains or sweet potato.

Add some healthy fats.

Then build from there.

Suddenly you're not trying to make protein the entire meal. You're simply making sure it has a place on the plate.

And if a meal is falling a little short, you can add a small protein top-up rather than rebuilding the whole thing.

Greek yoghurt. Cottage cheese. Edamame. Tofu. Hemp, chia or flax seeds. Beans or lentils.

Small additions can make a difference.

What about breakfast?

This is one area where I think protein can make a particularly practical difference.

If breakfast is a coffee and a piece of toast, and you're wondering why you're ravenous by 10.30, it might be worth looking at what is actually in the meal.

You could have eggs with vegetables and seeded toast.

Greek yoghurt with berries, nuts and seeds.

Pimp your Porridge with oats, flax or chia, nuts and seeds, plus Greek yoghurt stirred through. I just had that for lunch as I typed this. Also stirred through honey whe it cooled abit and added sunflower seeds.

Or something savoury if that's more your thing.

It doesn't have to look like a traditional "breakfast". Dinner for breakfast is OK.

The point is to give your body something substantial to work with early in the day rather than leaving yourself running on coffee and hoping you make it to lunch.

And please don't turn this into another food rule

This is probably the bit I care about most.

I don't want you leaving this article thinking you need to obsess over protein.

We've done, and do enough of that with calories. My take on that one to come in another blog.

Protein matters. Fibre matters. Vegetables matter. Carbohydrates ..yeah they matter. They have a function. Fats matter and your brain would say,"damn straight it does". Micronutrients matter. Hydration...yep ..matters.

Your body doesn't work in isolated nutrients.

But if you've been overlooking protein, particularly at breakfast and lunch, it is worth paying attention to.

Because protein isn't a trend.

It's one of the basic materials your body uses to build, repair and carry out the enormous number of processes happening inside you every day.

And yes, your hormones need it too.

As always go forth and spec...well and have a grounded day X

Disclaimer: The information provided in this blog post is for educational and informational purposes only and is not intended as medical advice, diagnosis, or treatment. While I am a clinical nutritionist, the content shared here does not establish a practitioner client relationship. Always seek the advice of your physician or another qualified healthcare provider before making any changes to your diet, supplement regimen, or lifestyle, especially if you are pregnant, nursing, have a medical condition, or are taking medications. Never disregard professional medical advice or delay seeking it because of something you have read on this website.

Specwell Nutrition

contact info

specwellnutrition@gmail.com

Natasha Victoria

© 2026. All rights reserved.

Hours

Tuesday, Wednesday 10 - 7pm

Sunday 10 - 2pm

*For Doubling and Supermarket tour bookings, please get in touch to arrange a time. Tour hours are flexible and can be scheduled outside my regular hours.

0493 024 075

ANTA Accredited Clinical Nutritionist® (AACN)

is LGBTQIA+ inclusive. I welcome all clients regardless of background, gender, or identity. It’s a privilege to partner with others on their journey, helping to define what health means for each person, providing a path toward it, and supporting the ability to make choices that align with their vision of health.

I acknowledge the Traditional Owners of Country throughout Australia, particularly the Turrbal and Jagera peoples, the Traditional Custodians of the land where I live, work and play. I recognise their continuing connection to land, waters and community, and I pay my respects to Elders past, present and emerging.