Why do women need more protein as they get older?

Nikkiey points to two changes working together. First, muscle loss. On Ep. 83 and Ep. 338 she says women lose roughly 3 to 8% of their muscle mass per decade after 30, and on Ep. 364 she explains that this age-related loss, sarcopenia, can begin in the mid-30s and speeds up after 40. On Ep. 78 and Ep. 111 she adds that hormonal changes and a natural drop in metabolic rate come with it. Second, anabolic resistance. On Ep. 364 and Ep. 400 she describes it as the muscle-building signal getting blurred over time, so the protein you eat is converted into muscle less efficiently.

Put those together and the math changes. Nikkiey says that for anyone over 35, enough protein is higher than most people think, and that the instinct to eat less to lose weight is exactly what keeps many women stuck. On Ep. 78 she says adequate daily protein helps you preserve the muscle you have, build more and prevent muscle breakdown. If you are not eating enough, she says, you will lose muscle even faster.

She also says quality matters more with age. On Ep. 338 she explains that because recovery slows and the body becomes less efficient at building muscle, it needs a stronger signal, and complete proteins with all nine essential amino acids provide it. Eating clean or mostly plant-based does not guarantee you are getting that.

For a number, on Ep. 364 Nikkiey cites a range of 0.7 to 1 gram of protein per pound of body weight per day for active women working on body composition, and recommends women over 40 lean toward the higher end. She pairs this with strength training using progressive overload, since protein supports muscle but lifting is what asks the muscle to grow. If you are going through menopause or have a medical condition, work with your doctor on what is right for you.