Beyond the New USDA Pyramid: Protein, Hormones & Intuitive Nourishment for Women over 40
- Jan 9
- 8 min read
Updated: Jan 15
A Smarter, More Personalized Way to Think About Protein
Take the QUIZ to find out - Are You Getting Enough Protein?
Protein is more than just a macronutrient — it’s a foundation for your body and your hormones. It helps build and repair muscles, grow lush hair and strong nails, and beautiful well functioning organs, while supporting cell communication, nerve signaling, and muscle movement. Protein is also essential for your immune system, blood, enzymes, and even for creating new proteins within your cells.
Nearly all of your hormones are made from protein. That means getting enough isn’t just about strength or metabolism — it’s about supporting hormone balance, energy, and overall vitality. And this is in alignment with the new USDA Pyramid issued 07January2026, the 2025-2030 edition, which recently increased the recommended protein intake from 0.80 grams / kg of body weight to 1.2-1.6grams / kg of body weight.
Keep reading to discover how protein is built, the types that matter most, the best foods to get them from (including plant based), and simple ways to support hormone health based on the new USDA Pyramid — all through personalized health and nutrition for women over 40.
Types of Protein
The New USDA guidelines suggest keeping saturated fat to less than 10%, while primarily prioritizing animal protein and full fat dairy with some plant based protein sources. This is counterintuitive since we know that meat and full-fat dairy are highly saturated fat foods, and consuming high saturated fat diet can increase your risk of heart disease and stroke.
The emphasis on animal protein, especially red meat, implies that Americans intake of protein in inadequate. However a protein deficiency is rare in most Americans, and full-fat dairy, USDA recommended 3 servings a day, is a also counterintuitive because of saturated fat content and many people who are lactose intolerant.
The way I'm interpreting the USDA guidelines, while taking bio-individual needs into account, is to practice intuitive nourishment now more than ever, when it comes to protein consumption for optimal hormones beyond 40s. Let's start with what protein is made of.
Protein is made up of chains of amino acids, each with a unique combination that allows it to perform a wide range of functions in the body. During digestion, amino acids are broken down and used to build tissue, support metabolism, and regulate endocrine processes, such as hormone production.
There are 21 amino acids the body needs to function properly. Most can be synthesized by the body, but nine are essential — meaning they must be obtained from food. Whether essential or non-essential, all amino acids play important roles in overall health.
Depending on their amino acid composition, proteins are considered either complete or incomplete:
Complete Proteins
Complete proteins contain all nine essential amino acids in adequate amounts. All animal proteins are complete, and some plant sources are as well. These include soy, hemp, spirulina, and quinoa, which have a more balanced ratio of amino acids than other plant protein sources.
It’s also worth noting that the iron in animal proteins may be more bioavailable (usable by the body) — an important factor for thyroid health, as iron is essential for thyroid hormone production.
Incomplete Proteins
Most plant-based proteins, such as beans, nuts, seeds, and vegetables, lack one or two essential amino acids and are therefore considered incomplete. However, consuming a variety of plant-based protein sources over the day, allows plant-based eaters to obtain all essential amino acids.
Compared to animal-based proteins, plant-based proteins offer additional health benefits:
Rich in phytochemicals that fight disease
High in fiber that supports gut health
Associated with healthy ovulatory function
Some plant proteins do contain antinutrients, like lectins in grains and legumes, which can reduce nutrient absorption in sensitive individuals with gut imbalances. Proper cooking techniques — such as soaking, sprouting, or fermenting — can minimize these digestive symptoms. Anyone with autoimmune or digestive concerns may want to discuss lectin-containing foods with a healthcare provider.
Take away message is that it's possible to get all your protein needs met while eating plant-based, and keep the saturated fat below 10% per the USDA guidelines, which may be harder to attain if eating primarily animal-based protein.
Plant-Based vs. Animal-Based Proteins
Protein Type | Examples | Notes on Amino Acids & Benefits |
Animal-Based | Eggs, poultry, fish, beef, dairy, whey | Complete proteins; high bioavailability; support muscle, hormone production, and metabolism; iron supports thyroid health |
Plant-Based | Lentils, beans, chickpeas, tofu, tempeh, quinoa, nuts, seeds | Often incomplete individually, but can be combined to get all essential amino acids; rich in fiber, antioxidants, and phytochemicals; some contain antinutrients mitigated by soaking, sprouting, or fermenting |
Hybrid / Combination | Protein blends, soy + grains, legume + seeds | Provides complete amino acids while adding fiber and plant-based nutrients |
Protein and Hormone Health for Women After 40
As we age, especially after 40, women's protein needs becomes even more critical — not just for muscles, but for hormones, metabolism, and overall vitality.
Many of the body’s hormones are made from protein, including thyroid hormones, reproductive hormones, and neurotransmitters like serotonin and dopamine. Without enough protein, hormone production can slow, contributing to fatigue, mood changes, sleep disturbances, and stubborn weight gain.
Protein also helps stabilize blood sugar, supporting energy, reducing cravings, and keeping insulin in balance. Lean muscle mass, maintained through adequate protein, supports metabolism and helps regulate cortisol levels.
Insulin is made of 51 amino acids — inadequate protein can disrupt healthy insulin response and blood sugar balance.
Low-protein diets may also negatively impact thyroid function and testosterone levels in females.
This is where bio-individuality and intuitive nourishment comes into play. Each body responds differently to protein sources, timing, and amounts. I coach women to intuitively support their health, by experimenting with different types of protein sources to find out what intuitively nourishes them and works best for their body, energy, and lifestyle.
Intuitively nourishing by paying attention to your own body’s signals allows you to choose protein sources that truly support hormones, gut health, and optimize overall health.
In short, protein isn’t just fuel — it’s hormone support, energy support, and vitality support. When approached thoughtfully, it becomes a cornerstone of well-being after 40. You will feel fuller, food noise will reduce, and you'll be able to get on with your life.
Animal-Based Protein Sources
Protein Source | Grams | Serving Size |
Humane, pasture-raised poultry (antibiotic-free) | 33 | 4 ounces |
Grass-fed meat (antibiotic-free) | 22 | 4 ounces |
Wild salmon | 19 | 3 ounces |
Cottage cheese | 14 | 1/2 cup |
Pasture-raised eggs | 6 | 1 egg |
Plant-Based Protein Sources
Protein Source | Grams | Serving Size |
Tempeh | 18 | 3 ounces |
Lentils / beans | 15–18 | 1 cup, cooked |
Tofu | 10 | 1/2 cup |
Teff | 12 | 1/2 cup, cooked |
Edamame (soybeans) | 8 | 1/2 cup |
Quinoa | 8 | 1 cup, cooked |
Buckwheat | 6 | 1 cup, cooked |
Spirulina* | 4 | 1 tablespoon |
Fortified nutritional yeast | 4 | 1 tablespoon |
Hempseed | 3 | 1 tablespoon |
*Spirulina is a concentrated protein often used in smoothies (like Nourishment Juice) or added to sauces, but be sure to check the source of spirulina to ensure purity and quality.
Women's Protein Needs Based on the New USDA Guidelines
The 2025–2030 USDA Dietary Guidelines emphasize the importance of protein at every meal, highlighting variety, quality, and balance. They recognize that nutritional needs differ based on age, sex, size, and activity level (at last, because we're all bio-individual!).
While the guidelines don’t prescribe exact grams for every individual (recommending 1.2-1.6grams per kilograms of weight), research and expert recommendations suggest that women over 40 benefit from spreading protein intake across all meals rather than loading it at one meal. Doing so supports:
Hormone production and balance
Blood sugar stability
Lean muscle mass
Energy and metabolism
How Much Protein Do Women Need?
Protein needs can be estimated using body weight. The new USDA recommendations are 1.2–1.6 grams of protein per kilogram of body weight per day, adjusting as needed based on your individual caloric requirements, depending on activity level and personal health goals.
Example: A woman weighing 140 lbs (63.5kgs) would aim for:
76-101 grams of protein per day
Spread across 3–4 meals → roughly 28–35 grams per meal
This ensures your body gets a steady supply of amino acids to support hormones, maintain lean muscle, and stabilize energy throughout the day, helping you feel satiated and minimizing food noise.
Example Hormone-Supportive Meal Plan Day for a 140 lbs Woman:
Breakfast: 2 pasture-raised eggs (12g) or 1/2 cup of JUST Egg (10g) + sautéed spinach + quinoa (4g) → ~12-16g protein
Lunch: Tempeh (18g) + mixed greens + roasted vegetables → ~18g protein
Snack: Edamame (8g) + hemp seeds (3g) → ~11g protein
Dinner: Wild salmon (19g) or 1/2 block of tofu + lentils (15g) + steamed broccoli → ~34g protein
Total: ~79g protein — can adjust portion sizes to reach 101 grams target
By personalizing your protein needs and intuitively nourishing your body, observe how your energy, mood, and overall body respond. Use that biofeedback to naturally support hormones, energy, and vitality — all without extreme diets or rigid rules.
How I Help as a Personal Health and Nutrition Coach
Understanding protein and hormone health is one thing — putting it into action every day is another. That’s where personalized coaching makes all the difference. Here’s how I help women over 40 turn protein knowledge into real, nourishing habits:
Build Nourishing Meals
I guide clients to include a quality source of protein at every meal to support satiety, stable blood sugar, gut health and hormone balance. Together, we review meals and snacks to identify where protein can be added for more balance. Some practical ideas include:
Fried egg on top of avocado toast (JUST egg for non-vegans)
Silken tofu or tempeh blended into smoothies, sauces, or stir-fries
Spirulina or hempseeds sprinkled over meals or into beverages
Legumes like lentils, chickpeas, or edamame in salads, soups, or pasta dishes
Nutritional yeast for a cheesy flavor and protein boost in plant-based meals
Practice Intuitive Nourishment
To keep meals exciting and maintain motivation, I encourage clients to tune inwards, eat seasonally, and experiment with new protein sources, including vegan options. Examples include:
Adding chia seeds, pumpkin, or sunflower seeds to oatmeal, salads, or homemade snacks
Using pea protein powders or plant-based protein blends in smoothies
Complementary plant proteins, like rice + beans or quinoa + lentils, to get all essential amino acids
Make Informed Supplement Choices
Some clients explore peptides (chains of amino acids) to support joints, muscle growth, gut health, or even immune function. I help clients understand the potential benefits and encourage discussion with their healthcare providers about options such as collagen peptides, BPC-157, or growth hormone–releasing peptides.
Honor Your Bio-Individuality and Practice Intuitive Nourishment
Every body is unique, especially yours. I work with women over 40 to find protein choices that align with their values and support their personal health goals, whether they prefer animal, plant-based, or a combination. When we work together, we explore:
How much protein feels best at different stages of life (e.g., perimenopause, menopause, active lifestyle)
Preference for vegan, vegetarian, or omnivorous sources
Experimentation with portion sizes, combinations, and timing
Practice Intuitive Nourishment and Intuitive Movement
Through personalized health and nutrition coaching, you can learn to listen and nourish your body intuitively, identify what works for you, and build confidence in making protein choices that support hormones, energy, and overall well-being — whether plant-based, animal-based, or a mix. The New USDA guidelines are guidelines, your body has it's own intuitive wisdom. Combining the two, making it work for you, is key to living a healthy life after 40s and beyond.
To get started book a FREE 15min Health and Nutrition Consult during which we'll go over your health goals, and I'll provide 1-3 personalized recommendations to help you get reach your health goals.
For specific protein rich - vegan- recipes check out NourishedAlive Weekly
Before you go… let me ask you something 👇
When it comes to protein, most women think they’re getting enough—until we actually look closer.
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