Struggling with metabolism, belly fat, or low energy in your 40s? Wondering if your protein intake is actually helping — or making things worse? In this episode we unpack how protein influences metabolism, hormones, muscle, and body composition in midlife.

Many women in their 40s are unknowingly under-eating protein, eating it at the wrong times, or relying on “high-protein” marketing that doesn’t actually support muscle health, metabolic health, or fat loss. We explore what’s really happening in your metabolism during perimenopause, why the popular “30g of protein per meal” advice isn’t always a magic fix, and how to eat in a way that works with your changing body.

This conversation is for women navigating perimenopause, stubborn belly fat, energy crashes, and confusing health advice — and who want science-backed insight rather than quick fixes.

🔔 Subscribe for more unfiltered conversations on health, wellness, and thriving in your 40s.

What You’ll Learn in This Episode

• Why metabolism often feels “broken” in your 40s — and what’s actually happening

• The truth about genetics vs lifestyle in women’s health

• How protein intake impacts muscle, fat gain, and hormones

• Why many women are under-eating protein without realising it

• Whether “30g of protein per meal” is enough for you

• How protein timing affects energy, strength, and fat loss

• Simple ways to build a metabolism-friendly plate

Chapters

00:00 – Trailer

03:12 – Genetics vs lifestyle: what shapes your health

07:45 – Protein and women’s metabolism in midlife

12:30 – Signs you’re under-eating protein

17:05 – The truth about the “30g protein” rule

22:18 – Protein timing, muscle and belly fat

27:40 – Building a metabolism-friendly plate

33:10 – Protein myths keeping women stuck

38:25 – How to eat for healthy metabolism

43:00 – Easy high-protein ideas for real life

48:15 – Key takeaways

About Our Guest

Associate Professor Reshma Merchant is a geriatric medicine specialist at the National University Hospital Singapore whose research focuses on healthy ageing, muscle loss, and the role of protein and strength in metabolic health.

About Your Hosts

Jasmin Dhillon is an Integrated Health Strategist helping women navigate midlife health with clarity and practical strategies.

Amanda Lim is a certified Women’s Health Coach and nutritionist focused on strength, metabolism, and longevity.

Together they host The Forties Formula, a podcast for honest, science-based conversations about health, hormones, and thriving in your 40s and beyond.

Special Thanks to Our Sponsors

🥩 The Meat Club – Get $20 off with code TFF20 ❤️ Love, Indus – Get 21% off luxury skincare with code TFF

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If this episode helped you rethink how you’re eating in midlife, share it with a friend who keeps saying, “My metabolism just isn’t what it used to be.”

Your Protein Intake Is Probably Destroying Your Metabolism