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Oct 4, 2026

Protein is the first thing I prescribe for weight loss in menopause. And you know me, here are the receipts. When you lose w...

thepauselife.com

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More from the_pause_life

Protein is the first thing I prescribe for weight loss in menopause. And you know me, here are the receipts. When you lose weight, some of it comes off as fat and some as muscle. The muscle you keep is what protects your metabolism, your strength, and your independence for the next 30 years. Protein is your single biggest lever on which one you lose. What I prescribe: 1.2 to 1.5 grams of protein per kilogram of body weight per day. Roughly 0.5 to 0.7 grams per pound. For a 150-pound woman, about 80 to 100 grams a day. The receipts: Gordon 2008 (RCT): women eating 1.2 to 1.5 g/kg lost a smaller share of their weight as muscle than women eating 0.5 to 0.7 g/kg. Fat loss was the same. Smith 2016 (RCT): 1.2 g/kg cut weight-loss-related muscle loss by about 45%. Mojtahedi 2011 (RCT): higher protein during a calorie deficit shifted the partitioning of weight loss toward fat and away from lean tissue. Englert 2021, Silva 2020 (RCTs): higher protein did not produce more fat loss or weight loss than standard protein. The benefit is what you lose, not how much. Rossato 2017, Kuo 2022: protein protects muscle, but it does not build it. Resistance training does. The two work together, not alone. The honest fine print: higher protein reduces muscle loss, it does not fully prevent it. And it will not make the scale move faster. What it changes is the quality of the weight you lose. So I prescribe both: hit your protein, and lift. That is the whole prescription. Save this for your next weight-loss phase, and send it to a friend who is dieting without it. *These statements have not been evaluated by the FDA. This information is not medical advice and is not intended to diagnose, treat, cure, or prevent any condition. Always consult your doctor before starting any supplement or changing your diet. #menopause #bellyfat #weightloss #protein #womenshealth

If you start to feel “off” in your late 30s - 40s, there’s a very real chance it’s perimenopause. Perimenopause looks different for every woman, but understanding what’s happening hormonally and why symptoms show up is one of the most powerful tools you have to care for your body and your health. In The New Perimenopause, I walk through each stage clearly and clinically, from the hormonal shifts to the symptoms you may notice, and what actually helps, based on evidence, not trends. ✨Comment "Book" for the link. #perimenopause #perimenopauseawareness #brainfog #hormonehealth #womenshealth

Are you in? Linked in bio. 100% free and I’m doing it with you! #menopause #perimenopause #drmaryclaire

If you start to feel “off” in your late 30s - 40s, there’s a very real chance it’s perimenopause. Perimenopause looks different for every woman, but understanding what’s happening hormonally and why symptoms show up is one of the most powerful tools you have to care for your body and your health. In The New Perimenopause, I walk through each stage clearly and clinically, from the hormonal shifts to the symptoms you may notice, and what actually helps, based on evidence, not trends. ✨Comment "Book" for the link. #perimenopause #perimenopauseawareness #brainfog #hormonehealth #womenshealth

Did you know menopause is medically only one day? Everything after that day is postmenopause, which can last for decades. This week on unPAUSED, in our Menopause Masterclass episode, I explain what menopause actually is, how it is defined medically, and what happens to our organs during perimenopause and postmenopause. We're talking about decades of your life that deserve education, care, and real guidance. Comment POD for the link to this week's episode. I'll send it straight to your DMs. #menopause #postmenopause #perimenopause #midlifehealth #womenshealth

If your body changed in perimenopause or menopause and no one explained why, this week’s unPAUSED episode, Menopause Masterclass, is for you. We are unpacking the real biology behind midlife weight gain. You’ll hear a lot of wellness voices say menopause doesn’t cause weight gain. And when we look at age-matched women, many are gaining weight regardless of menopausal status, so it’s not that simple. What does change dramatically is body composition. During the menopause transition, women lose muscle and see an expansion of body fat, especially visceral fat, the deep belly fat that surrounds internal organs and behaves very differently than subcutaneous fat under the skin. Before menopause, visceral fat makes up about 8% of total body fat. Through menopause, that number rises to 20–23%. That’s nearly triple the visceral fat without any change in diet or exercise. This isn’t about willpower. It’s biology. And understanding it changes how we approach health in midlife. Want to learn more? Comment POD and I’ll send the episode straight to your DMs. #unPAUSED #drmaryclairehaver #menopause #midlifehealth

Menopause is still one of the most under-researched and under-discussed topics in women's health, which means most women are left piecing things together on their own, often with conflicting information and zero guidance. That's exactly why I made this episode. I walk you through everything I personally do to support my body, and the things I wish someone had told me sooner. ✨Comment POD below and I'll send you the full unPAUSED episode on my menopause routine. #menopause #hormonehealth #midlife #womenshealth #menopausesupport

Most women are told their labs are “normal”… while they feel anything but. Comment POD and I’ll send you this week's episode of unPAUSED: The Perimenopause Masterclass 🎧 In this episode, I break down the 5 lab tests every woman in midlife needs, and why a single hormone test is often not enough to explain what’s really going on. Because perimenopause doesn’t always show up clearly on paper. But that doesn’t mean nothing is happening. This is how you stop being dismissed, and start getting real answers. #perimenopause #anxiety #brainfog #womenshealth #midlife

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