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High Protein Diets in Perimenopause: Helpful or Harmful? What Women Need to Know

High protein diets are everywhere right now and for good reason. In perimenopause, adequate protein supports weight loss, preserves lean muscle, stabilizes blood sugar, and helps protect against osteoporosis as estrogen levels decline.

But many women are getting key pieces wrong — and more protein is not always better.

In this episode, we break down:

Why protein is essential for muscle, metabolism, and bone health in perimenopause

How excessive protein intake can increase kidney workload, especially when hydration, mineral balance, and overall metabolic health are overlooked

Why high protein diets that lack fiber impair gut health, disrupt the microbiome, and worsen insulin and hormone signaling

How insufficient antioxidants and polyphenols impair muscle recovery, mitochondrial function, and true muscle health

The hidden stress of pairing high protein diets with under eating, fasting, or over training

How to individualize protein intake based on hormones, kidney health, gut function, activity level, and metabolic resilience

If you have increased protein but still struggle with fatigue, constipation, bloating, stubborn weight, or hormonal symptoms, this episode will help you understand why. Sustainable results come from supporting the whole metabolic system — not just pushing protein higher.

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