FLUXX Glossary
Protein
Related Terms
For women in midlife, protein isn’t just about muscles - it’s about protecting nearly every system in the body.
Research shows women in menopause benefit from 1.2–1.4 grams of protein per kilogram of body weight daily (roughly 100 grams for many women). Protein intake helps improve insulin sensitivity, support bone density, and stabilize energy.
Quality sources include poultry, fish, eggs, dairy, legumes, tofu, and plant-based protein powders. Spreading intake across meals (25–40 grams at breakfast, lunch, and dinner) maximizes muscle protein synthesis.
Did you know?
Protein targets should rise after menopause, not fall.
Protein x resistance training is the most powerful combo for preserving healthspan.
Why Protein is Essential
A hysterectomy is one of the most common gynecological surgeries. The impact on a hysterectomy patient's menopause depends on which organs are removed. This overview shows the main types of hysterectomy, what is removed, and how each can affect menopause.
Protein isn’t just about “building muscle.” In midlife, protein supports:
Bone health: by stimulating osteoblasts (bone-forming cells).
Metabolism: higher protein diets preserve lean mass and burn more calories.
Hormone balance: protein supports insulin regulation, reducing cravings.
Women in menopause need more protein, not less… especially if aiming to stay active and independent.
How Much Protein Do I Need?
Women who have had a hysterectomy may experience the same symptoms as natural menopause, though timing and severity vary. These risks can sound frightening, but they are manageable. The key is awareness, early screening, and supportive care.
Weight | Daily Goal | Meal Target |
|---|---|---|
140 lbs / 64 kg | 75–90 g | 25–30 g |
160 lbs / 73 kg | 90–105 g | 30–35 g |
180 lbs / 82 kg | 100–120 g | 35–40 g |
Spread protein evenly across meals - the “protein pulse” at each meal stimulates muscle protein synthesis most effectively.
How Much Protein Do I Need?
If you've had a hysterectomy, you're not alone: Millions of women navigate this transition every year. Your symptoms and feelings are real, and you deserve care that supports both your body and your mind.
Animal: poultry, fish, eggs, Greek yogurt, cottage cheese.
Plant: lentils, chickpeas, quinoa, edamame, tofu, tempeh.
Convenient: protein powders (whey, pea, soy) added to smoothies.
💡 Tip: Batch-prep beans or grilled chicken on Sundays for easy weekday meals.
Talk to your menopause clinician:
If you've had a hysterectomy:
How much protein do most women my age need?
Should I adjust protein intake if I don’t exercise much?
What are safe food sources for me if I prefer plants over animal protein?
If you're considering or planning to have a hysterectomy:
Based on my weight and labs, what protein target is right for me?
Should I use protein powders or focus only on food?
How do I pair protein intake with strength training for the best results?
Clinical Notes & Source Citations
Click into each element to learn more about the evidence behind it.
