If you would’ve asked me a few years ago if I was eating enough protein, I would’ve said yes without hesitation. I mean, I was eating chicken, eggs, maybe some yogurt. But the truth? I was way under. And once I hit my late 30s and into my 40s, I started noticing the signs:
• Constant fatigue, even after “eating healthy”
• Cravings for carbs and sugar
• Cellulite that showed up out of nowhere
• Workouts that stopped giving me results
• Feeling softer instead of strong, no matter how consistent I was
That’s when I started researching, tracking, and experimenting. And here’s the truth: most women, especially over 35, are not eating nearly enough protein.
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Why Protein Matters So Much for Women Over 35
When we’re younger, our bodies get away with a lot. But once hormones shift (hello perimenopause), protein becomes non-negotiable. Here’s why:
• Hormone Balance — Protein helps regulate blood sugar and keeps cortisol (stress hormone) more stable. If your blood sugar is all over the place, your hormones will be too.
• Metabolism Support — Muscle is what keeps metabolism strong. Without enough protein, muscle breaks down, metabolism slows, and fat loss becomes nearly impossible.
• Satiety & Cravings — Ever feel “snack-y” an hour after a meal? That’s usually low protein. Hitting 30g per meal keeps you fuller, longer.
• Perimenopause & Beyond — In our late 30s and 40s, we naturally lose muscle. If we don’t intentionally increase protein, we accelerate aging, lose strength, and feel more sluggish.
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What Happened When I Increased My Protein
When I finally started aiming for 30g of protein per meal, here’s what changed almost immediately:
• My energy leveled out. No more afternoon crash.
• I felt stronger in workouts and actually saw muscle tone again.
• My cravings for sugar and carbs dropped drastically.
• My hormones felt steadier (less mood swings, less bloating).
• My body composition changed — even without cutting calories super low.
It was like flipping a switch.
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How I Get 30g of Protein
Here’s the thing — hitting 30g per meal sounds overwhelming if you’re used to eating 10–15g. But once you have a few staples, it’s actually simple.
Some of my go-to meals:
• Triple Boost Protein (Hugh & Grace) shake with almond milk, spinach, and berries = 30g in one scoop.
• 3 eggs + 2 chicken sausages = 30g.
• Burger patty (grass-fed beef) + avocado + side of veggies = 30g.
• Greek-style dairy-free yogurt + collagen + chia = ~28–30g.
• Chicken breast + roasted veggies = easy 30g.
The key is planning your protein first, then building your meal around it.
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Why I Chose Triple Boost
I’ve tried every protein powder under the sun, and most of them left me bloated, jittery, or worried about hidden junk. Triple Boost is different because it’s:
• Made with pea protein isolate, pumpkin seed protein, and Icelandic blue spirulina
• Includes BCAAs + methylated B12 for muscle recovery and energy
• Non-toxic, hormone-supportive, and third-party tested
• Actually tastes good (no chalky aftertaste)
It’s become my go-to way to guarantee I hit 30g in the morning. And starting the day with protein sets me up for steady energy, fewer cravings, and more focus.
CLICK HERE to learn more or order (use discount code HELLO10 for $10 off)
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Where to Start
If you’re reading this and realizing you’re probably under-eating protein too, here’s my advice:
1. Start with breakfast. Aim for 30g of protein in your first meal of the day. This sets your blood sugar and hormones up for success.
2. Use a supplement you trust. For me, that’s Triple Boost. It’s quick, clean, and consistent.
3. Build around protein. Instead of thinking “what should I eat for dinner?” think “what’s my protein?” and build from there.
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Free Tools to Help You
If you want extra support, I’ve created resources to make this easier:
• Protein Project Group— my system for hitting protein goals daily.
• Food Swap Guide — kid-friendly, family-friendly swaps for gluten, dairy, and processed foods.
• Gluten & Dairy-Free Meal Plan — easy recipes that hit protein goals without the junk.
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Final thoughts.
Ladies — if you’re over 35 and struggling with energy, weight loss, mood swings, or stubborn cravings… it might not be your workouts. It might be your protein.
I upped mine, and it changed everything. My challenge to you? Start tomorrow with 30g of protein at breakfast and see how different you feel.
Make sure to follow me and feel free to reach out on IG. I love connecting there as well @MindyWender
xo
Mindy
