Why Do We Need Protein?
The Benefits of Protein: A Key to Hormone Balance, Weight Loss & Energy for Women and Men
Protein is an essential macronutrient that supports overall health, strength, metabolism, and hormone balance for both women and men. As we age, daily stress, demanding schedules, and natural hormonal shifts can impact everything from energy levels to body composition. Ensuring you eat enough high-quality protein can make a powerful difference in how you feel, function, and perform day-to-day.
Whether you're navigating perimenopause or menopause, working through low testosterone, or simply trying to feel better in your body, protein plays a major role in supporting your long-term health.
Here are the top science-backed benefits of prioritizing protein in your diet — for men and women.
1. Boosts Metabolism
A healthy metabolism is essential for energy, weight management, and overall vitality. Protein has a high thermic effect, meaning your body burns more calories digesting and utilizing protein than it does from carbs or fats.
How it helps women:
Women in perimenopause or menopause often experience a drop in metabolic rate. Protein helps counteract this by supporting muscle retention — a critical factor in maintaining a strong metabolism.
How it helps men:
Men with low testosterone frequently struggle with slower metabolism, fatigue, and increased abdominal fat. Eating enough protein helps support lean muscle, which naturally boosts metabolic rate.
2. Supports Weight Loss, Satiety & Stable Blood Sugar
Protein helps regulate hunger and blood sugar levels — two things that dramatically impact weight loss.
It keeps you fuller for longer
Reduces cravings
Prevents energy crashes
Stabilizes blood sugar
Reduces the urge to graze or overeat
Supports Fat Loss
Why this matters for women:
Hormonal shifts during menopause can increase cravings, emotional eating, and fat storage — especially around the midsection.
Why this matters for men:
Low testosterone can increase appetite, reduce satiety, and lead to fat gain. Higher protein intake improves fullness, reduces overeating, and supports fat loss.
3. Builds, Repairs, and Protects Muscle
Muscle is a major key to long-term health, metabolism, strength, and vitality — for everyone.
Women:
Women naturally lose muscle mass with age, and menopause accelerates this process. Adequate protein supports muscle repair, recovery, and strength — especially when paired with strength (resistance) training.
Men:
Low testosterone is strongly linked to muscle loss, decreased strength, and slower recovery. Prioritizing protein helps preserve and build muscle, improving energy levels and body composition.
Both men and women benefit from:
Improved mobility
Stronger bones
Faster recovery
Better posture
Healthier metabolic rate
4. Supports Hormone Health & Natural Detoxification
Your liver relies on amino acids (from protein) to metabolize and eliminate toxins, excess hormones, and waste products.
For women:
Protein supports estrogen metabolism and helps clear excess estrogen — which can contribute to symptoms like fatigue, mood swings, heavy cycles, stubborn weight gain, or hot flashes.
For men:
Protein supports the detox pathways that help regulate testosterone. When the liver isn’t functioning optimally, men may experience:
Increased estrogen dominance
Lower testosterone
Fat gain
Low libido
Mood changes
Weakness or fatigue
Supporting detox and hormone balance through adequate protein helps both genders feel better, stronger, and more stable day to day.
How to Add More Protein to Your Diet
Increasing your protein intake doesn’t have to feel overwhelming or complicated. Start with small, sustainable adjustments:
Add Greek yogurt, eggs, or cottage cheese to breakfast
Choose lean meats, fish, or plant-based proteins for meals
Include beans, lentils, or tofu in salads or bowls
Add a high-quality protein shake after workouts
Snack on nuts, seeds, or protein-rich options
Increase gradually to prevent digestive discomfort
Pairing protein with fiber (like veggies or whole grains) also supports digestion, blood sugar balance, and hormone health.
The Bottom Line
Protein isn’t just a fitness buzzword — it’s a foundational nutrient that supports hormones, metabolism, muscle health, and daily energy for both women and men.
Women benefit from improved hormone balance, satiety, and strength
Men benefit from better testosterone support, metabolism, and muscle health
Couples can thrive when both prioritize balanced nutrition and supportive habits
Making protein a consistent part of your meals can help you:
Feel fuller longer
Build lean muscle
Improve metabolic health
Support stable hormones
Boost daily energy
Improve body composition
Whether you’re navigating menopause, low testosterone, or simply wanting to feel stronger and more in control of your health — protein is a powerful place to start.
Want help figuring out how much protein you need?
At Layden Fitness Co., we help women, men, and couples build sustainable nutrition habits that support real-life goals — without overwhelm or extremes.
If you’re ready to feel stronger, energized, and balanced again, we’re here to guide you every step of the way. Check out our services for Men, Women & Couples! If you are ready to learn more about Online Coaching you can do so here.