How eating more of the right foods supports fat loss, balanced hormones, and feeling like yourself again

If you’ve ever tried to lose weight by cutting calories or “eating less,” you probably already know how that story ends. Sluggish energy. Stubborn fat. A slower metabolism. And zero strength to show for all that effort.

Here’s the truth most programs won’t tell you: real fat loss, especially for women in perimenopause or menopause—requires more, not less. More strength. More nourishment. And more of the one macro that most women don’t get nearly enough of: protein.

That’s where the FASTer Way comes in.

We don’t just help you track macros. We teach you how to fuel your body for strength, fat loss, and long-term hormone health. And it all starts with protein. Let’s break it down.

Why Protein Matters More Than Ever in Your 30s, 40s, and 50s

As women, we naturally lose muscle as we age—up to 3–8% per decade after 30, and even faster during and after menopause. Add in hormone changes (like declining estrogen), and that loss can accelerate, leading to a slower metabolism, increased fat storage (especially around the belly), and even higher risk of osteoporosis and insulin resistance.

But it doesn’t have to be that way.

Protein is the key nutrient that helps you preserve and build lean muscle, stabilize blood sugar, and support hormones like insulin, cortisol, and estrogen. It’s also the most satiating macronutrient, meaning you’ll stay full and satisfied longer without constantly reaching for snacks or sugar.

Protein helps you:

• Burn more calories at rest (thanks to more lean muscle)
• Avoid the so-called “skinny fat” look and build visible muscle tone
• Improve recovery from workouts and daily stress
• Keep bones strong and metabolism firing
• Support thyroid and adrenal function (yes, protein affects your hormones, too!)

It’s not a weight loss gimmick. It’s a metabolic strategy backed by science and personalized through the FASTer Way.

Related Resource: PMC: Adequate Dietary Protein Is Associated With Better Physical Performance Among Post-Menopausal Women 60–90 Years

How Much Protein Do You Actually Need?

Here’s the thing: most women aren’t even close to meeting their protein needs. The outdated RDA recommends around 46g per day for women, which is barely enough to avoid deficiency, let alone thrive.

That’s why in the FASTer Way, we recommend a more optimal target: 0.8–1 gram of protein per pound of ideal body weight.

So, if your goal weight is 150 lbs, your target protein intake would be 120–150g per day, depending on your activity level and goals.

This might sound like a lot at first, but with our macro guides, easy meal plans, and flexible food logging tools, it quickly becomes second nature. (And yes, you’ll still eat carbs and fats. We’re not here to restrict. We’re here to optimize.)

Related Resource: Harvard Health: Women's protein needs change at different stages of life. Are you getting enough?

Where to Get High-Quality Protein (FASTer Way-Approved Options)

The best sources of protein are whole foods that provide all essential amino acids and are easy for your body to absorb. Here are a few we love:

• Animal proteins: Chicken, turkey, grass-fed beef, wild salmon, eggs, tuna
• Dairy-free protein powders: Like our FASTer Way Grass-Fed HydroBEEF protein (20g per scoop, no dairy, gluten or bloating)
• Plant-based options: Lentils, tofu, tempeh, quinoa, edamame (these work best when combined for a complete amino acid profile)
• Snacks: Jerky, hard-boiled eggs, collagen peptides, Greek-style coconut yogurt (dairy-free)

We teach our clients to build their meals around a lean protein source at lunch and dinner. And if you need ideas, our macro-based meal guides make it ridiculously easy to hit your targets without guesswork.

‍