Menopause expert Rachel Graham shares insights into strength-supporting nutrition for women in midlife and beyond …
Rachel Graham is a menopause nutritionist, nutritional therapist and medicinal chef who helps women in midlife optimise their nutrition, protect their long-term health and feel strong in their bodies again. Graham is the founder of The Menopause Nutrition Clinic and MENOSHIP, an online education and support community for women navigating menopause. Her work focuses on heart, gut and bone health, and sustainable body composition using a menopause-informed, lifestyle medicine approach.
Rachel is also an accredited menopause educator with The British Menopause Charity, a member of The British Menopause Society and author of Nourish for Menopause, saying; “I’ve lived this transition. I’ve studied it. I’ve coached hundreds of women through it. And I’ve learned that strength in midlife is not about pushing harder – it’s about nourishing smarter. And that nourishment begins with protein.”
Muscle is not a vanity metric. It’s one of the strongest predictors of how well we age. Low muscle mass is associated with poorer metabolic health, higher fracture risk, reduced mobility and greater loss of independence later in life. What we are very rarely told is that muscle is not just physical. It influences blood sugar, inflammation, hormone signalling, brain chemistry and resilience. From our 40s onward, women naturally lose muscle unless we actively protect it. And protecting it does not require obsession – it requires intention and consistency. Protein, movement and consistency are key. Life feels easier when muscle is supported.
For years, we’ve been told that 0.8g of protein per kilo of body weight is enough. Yes, it is enough – to avoid deficiency – but it’s not enough to thrive in midlife! This guideline doesn’t reflect hormonal change, muscle loss, increased stress load or the fact that many women are now more active in their 40s, 50s and 60s than ever before. Our body becomes less efficient at using protein for muscle repair as we age, which means it needs more to achieve the same result. Current evidence supports intakes closer to 1.2 -1.6g per kilo of body weight per day for healthy ageing and strength preservation. When we don’t eat enough protein, the symptoms are familiar; fatique, cravings and mood swings because we’re undernourished.
Protein doesn’t just build muscle, it builds neurotransmitters: serotonin, dopamine, gamma-aminobutyric acid (GABA). These govern mood, motivation, calmness and resilience. Protein also slows carbohydrate absorption, helping stabilise blood sugar – which is one of the most under recognised drivers of anxiety, irritability and energy crashes in midlife. This is why improving protein intake often improves mood, clarity and confidence long before it changes body composition.
This is where we can get confused or feel conflicted. Optimising protein is not about choosing sides; for example, animal or plant protein. Animal proteins bring highly bioavailable amino acids that support muscle and bone. Plant proteins bring fibre, phytonutrients, healthy fats and micronutrients that support gut, heart and hormonal health. You don’t have to choose. The most resilient bodies are built on diversity including both. Including more plant protein strengthens your diet by broadening nutrient density, supporting digestion and improving metabolic flexibility. Most importantly, it reflects how real women need to eat – not perfectly, but intelligently – using informed choice.
SEE MORE: Strong, Not Skinny – How Sarcopenia Affects Our Bodies
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