As woman transition into menopause, they experience significant hormonal changes that can impact both their physical and emotional well-being.

One essential strategy for supporting health during this phase is consuming 12-15grams of protein first thing in the morning.

This practice not only aids in muscle preservation and satiety but also plays a crucial role in managing cortisol levels, an essential aspect of hormonal balance.

The Quick and Dirty on Cortisol

Cortisol, known as the “stress hormone,” is produced by the adrenal glands and affects various bodily functions, including metabolism and stress response.

During menopause, fluctuating hormone levels can lead to increased cortisol production, which may result in weight gain, mood swings, and sleep disruption.

Research suggests that consuming protein first thing in the morning can help mitigate these cortisol spikes. Protein stabilizes blood sugar levels by slowing carbohydrate absorption, reducing the risk of cortisol spikes triggered by blood sugar fluctuations. This stabilization can significantly improve mood and energy levels.

As estrogen levels decline during menopause, women may experience muscle loss. Starting the day with an adequate protein source supports muscle maintenance, which can enhance metabolic rate and aid in weight management. A leading expert in female physiology and nutrition, Dr. Stacey Sims, emphasizes the importance of protein intake first thing in the am to lower the cortisol levels to help support hormone balance in peri/post menopausal women.

Summary of WHY you prioritize 12-15grams of protein first thing the am.

✅Lower Cortisol

✅Muscle Maintenance

✅Stable Energy

✅Satiety Boost

Start your day with options like greek yogurt, eggs, protein bars, protein shakes

♥️Let us know what has worked for you

elizabeth@thehouseofobrien.com