Starting your day with a protein-rich breakfast is one of the most impactful decisions you can make for your health. For women, particularly those navigating hormonal fluctuations (especially during perimenopause and menopause), incorporating protein early and often can help stabilize blood sugar, reduce cravings, and provide sustained energy throughout the day.
Think of your body like a campfire. If you start your day with protein, it’s like building your fire with strong, solid logs. They burn steadily, providing consistent warmth and energy for hours. You don’t have to keep feeding the fire constantly because it’s built to last.
But if you start your day with sugar, it’s like throwing a handful of dry leaves on the fire. Sure, it flares up quickly and looks impressive for a moment, but it burns out just as fast, leaving you scrambling to find more fuel. This constant "feeding the fire" leaves you feeling tired, distracted, and always reaching for the next snack.
For women, especially, this balance matters. Starting with protein – like eggs or a protein smoothie – keeps your "fire" burning steadily, helping you power through your morning without the crashes or cravings that sugar often brings.
Build your fire right, and it will keep you warm and energized all day.
A breakfast high in protein sets the metabolic tone for your entire day, fueling your body and brain.
Consuming protein in the morning prevents rapid glucose spikes caused by carb-heavy breakfasts, reducing the risk of insulin resistance and inflammation.
Protein slows the absorption of carbohydrates and stabilizes your glucose levels, facilitating a gradual release of glucose into the bloodstream. This means that instead of feeling fatigued, irritable, or craving sugar, you'll feel more grounded, steady, and fueled for longer.
A protein-packed breakfast increases satiety, keeping hunger hormones like ghrelin in check and reducing the likelihood of overeating. This is because in typically functioning bodies, protein consumption triggers the release of appetite-regulating hormones like peptide YY, which is the body's indicator of fullness and satiety.
Women, especially during and after menopause, experience a natural decline in muscle mass. Protein intake – particularly in the morning – helps preserve and repair muscle tissue, improving strength and metabolism. High-protein breakfasts promote muscle protein synthesis, a key process for maintaining lean body mass. It'll also help you improve your strength and will support your overall health as a result.
Protein provides necessary amino acids, or building blocks, for many hormones, which will help you maintain your hormonal balance during menstrual phases like perimenopause and menopause.
Tryptophan, for instance, is an amino acid primarily sourced through protein. It's a precursor to serotonin and melatonin, aiding in mood regulation and sleep quality. With consistent and varied protein sources, your body will develop a rhythm of reliable hormone production, which will make you feel better every day.
Incorporating protein into your breakfast doesn’t have to be complicated. Here are easy ways to get started:
Aim for 25–30 grams of protein in your breakfast. This amount has been shown to maximize muscle protein synthesis and keep you feeling full and energized until your next meal.
Yes. Pairing protein with fiber-rich carbs like whole grains, fruits, or vegetables can create a balanced meal that sustains energy, promotes digestion, and keeps you full longer. The key is to prioritize protein as the foundation of your meal.
If you're short on time, opt for quick and portable options like a hard-boiled egg, Greek yogurt, or a ready-made protein smoothie. Prepping ingredients the night before can also make mornings easier.
Protein increases satiety and helps regulate hunger hormones, which means you're less likely to snack or overeat later in the day. It also supports muscle mass, which is key for maintaining a healthy metabolism and burning calories more efficiently. Starting the day with protein sets a metabolic tone that can help prevent weight gain over time.
• Means, C. (2024). Good Energy: The Surprising Connection Between Metabolism and Limitless Health. HarperCollins.
• Pelz, M. (2022). Fast like a girl: A woman's guide to using the healing power of fasting to burn fat, boost energy, and balance hormones. Hay House, Inc.
• Sims, S. (2016). ROAR: How to match your food and fitness to your unique female physiology. Rodale Books.
• van der Klaauw, A. A., Keogh, J. M., Henning, E., Trowse, V. M., Dhillo, W. S., Ghatei, M. A., & Farooqi, I. S. (2013). High protein intake stimulates postprandial GLP1 and PYY release. Obesity, 21(8), 1602–1607. https://doi.org/10.1002/oby.20154
