I recently listened to an interview between OB-GYN Dr. Jen Gunter and protein researcher Dr. Lauren Colenso-Semple, and it was packed with great insights. Dr. Colenso-Semple specializes in exercise physiology and protein metabolism, focusing on how nutrition supports muscle health across different life stages. Her work cuts through the noise on social media and brings forward what’s actually backed by science—something I always try to emphasize.
Today, I’m summarizing a few key points about nutrition, exercise, and maintaining muscle mass during perimenopause and menopause from that conversation. But beyond the takeaways, what I loved most was how realistic and doable their advice felt—no overcomplication, no rigid rules. REFRESHING, right?!
Finding the Right Approach to Strength Training
A common question I hear is whether certain types of exercise are no longer “good” during midlife. Some people worry that cardio spikes cortisol, while others feel the pressure to lift extremely heavy weights to maintain muscle.
But here’s the truth: movement in any form is beneficial. As Dr. Colenso-Semple put it, if a workout feels challenging, it’s likely doing something good for your body. Strength training is incredibly valuable as we age, but that doesn’t mean you have to lift at max intensity, hit the gym four times a week, or push yourself to the point of injury with heavy weights. If your muscles feel challenged, you’re reaping the benefits. The best workout routine is one that feels balanced, effective, and sustainable for you.
Protein Needs—More Isn’t Always Better
At a recent physical therapy conference where I presented, a PT asked me about something they frequently observe: “All my clients think they aren’t eating enough protein!” It’s a common concern, and one interesting takeaway from this conversation between the two researchers was that protein needs aren’t solely determined by body weight (as in grams per kilogram); they’re also influenced by body composition.
For example, someone with more lean muscle mass may require slightly more protein than someone with a higher percentage of body fat. That said, most women thrive within a range of 1.2 to 1.6 grams of protein per kilogram of body weight per day—but these numbers should be personalized. And you don’t have to track macros to meet your needs; balanced meals and intuitive eating can get you there.
Another shift in protein research? While evenly distributing protein throughout the day supports satiety, newer studies suggest that as long as your total protein intake is sufficient, it’s okay to have one higher-protein meal—whether that’s breakfast, lunch, or dinner—while consuming less at other meals. Personally, I prefer spreading mine out because it helps me feel satisfied, but this is another area where individual preference matters.
Muscle Mass & Aging—The Real Story
Yes, research indicates that muscle mass decreases with age, but the rate and onset can vary among individuals. Some studies suggest that muscle mass begins to decline after age 30, with losses of approximately 3% to 5% per decade . Other research indicates that this decline starts around age 40, with muscle mass decreasing by about 1% per year . The variability in these findings may be due to differences in study populations, methodologies, and definitions of muscle loss.
Regarding hormonal changes, particularly the decline in estrogen, they do contribute to changes in muscle mass during midlife. Estrogen plays a role in muscle health, and its reduction can cause decreased muscle mass during menopause. However, it’s important to note that shifts in body composition during midlife are often influenced by subtle lifestyle changes—such as reduced daily movement, fewer steps, and small dietary adjustments—rather than solely by hormonal changes. While hormones do play a role, they are not the sole factor, and experiences can vary widely among individuals. Personalization is key when addressing these changes.
What NOT to Stress About
One thing I appreciated about Dr. Colenso-Semple’s perspective was how she cut through the fear-based messaging around midlife health. So many women feel pressure to get everything just right—but the truth is, small, sustainable changes matter far more than rigid rules.
Lifting Super Heavy Is the Only Way to Build Muscle – Strength training is key, but you don’t have to lift at max intensity. If your muscles feel worked, you’re making progress.
Cortisol Spikes from Cardio – There’s concern that cardio raises cortisol too much, leading to muscle loss. But movement itself isn’t the enemy—if a workout feels challenging (or pleasurable!), it’s benefiting your body (and mind!).
Metabolism Crashing at 40 or 50 – Research shows metabolic rate remains fairly stable between 20 and 60. Most shifts in body composition stem from lifestyle changes, not a sudden metabolic drop.
You Must Track Macros to Get Enough Protein – While protein is important, you don’t have to count every gram. Eating protein-rich foods at meals can be just as effective—without the added stress.
Wrapping It Up
At the end of the day, movement is essential, and many women may benefit from being more active in midlife. Strength training is key, but it make it work for YOU. Protein is important, but most women don’t need to drastically increase their intake.
Most importantly, we don’t need to be rigid or stressed about these things. Unfollow those that make you feel like you do! Our bodies are incredibly smart. Aging is inevitable—we will lose some muscle mass, we will get older. But we can also approach this season of life with more strength, function, and ease when we focus on sustainable, enjoyable wellness strategies rather than strict rules.