The Dr. Brighten Show Daily Protein Intake for Women: Why You Don’t Need 200 Grams (And What to Do Instead)
If you feel like "protein" has become a competitive sport on your social media feed, you are not alone. Between the "What I Eat In A Day" videos and the pressure to carry hard-boiled eggs in your purse, the message is clear: more is better. But for the woman in perimenopause, "more" is not a strategy: it is a recipe for burnout. You do not need to eat like a bodybuilder to save your muscle. You need to eat like a woman who understands her changing hormones and the daily protein intake for women that actually works.
In this episode of The Dr. Brighten Show, I examine the science behind daily protein intake for women and explain how declining estrogen, shifts in insulin sensitivity, and age-related anabolic resistance change your protein requirements. We discuss whether 1.2 to 1.6 grams per kilogram is sufficient, when higher protein targets may be appropriate, how protein distribution across meals impacts muscle protein synthesis, and why extreme recommendations can crowd out fiber and negatively affect gut and thyroid health.
If you are trying to determine the right daily protein intake for women in perimenopause — whether you should aim for 90 grams, 120 grams, or more — this episode provides a research-informed, nuanced framework rather than a one-size-fits-all number.
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