Protein for Stability, Satiety, and Protection Against Muscle Loss

As estrogen levels decline, the body loses muscle mass more rapidly—a key factor in strength, metabolism, and healthy aging. At the same time, many women become more sensitive to blood sugar fluctuations and experience more frequent cravings. According to a meta-analysis, a protein intake of 1.2–1.6 g per kilogram of body weight measurably improves strength and lean body mass (1) and counteracts cravings by slowing glucose absorption.

Particularly suitable protein sources include:

Fish (salmon, trout, tuna), eggs, chicken, turkey, quark, yogurt, cottage cheese, tofu, tempeh, lentils, chickpeas, black and red beans, edamame, unsweetened soy yogurt, chia and hemp seeds, and nuts.

From our consultations, we know that many women do not reach the recommended amount—whether due to lack of time, changes in appetite, or simply habit. In such cases, a protein-rich supplement can help, but it should never replace a balanced diet.

Anti-inflammatory Diet: Plant Diversity and Phytochemicals

The decline in estrogen levels increases the tendency toward low-grade inflammation—a possible cause of fatigue, joint discomfort, mood swings, and metabolic changes. A Mediterranean, plant-rich diet counteracts this process. Cruciferous vegetables such as broccoli, Brussels sprouts, and kale activate the body’s own detoxification and repair mechanisms. Berries, tomatoes, pomegranates, and citrus fruits provide a broad spectrum of antioxidant molecules. Olive oil, nuts, and seeds contribute to vascular health, while spices like turmeric, ginger, or garlic have anti-inflammatory effects.

Studies show that a plant-based diet significantly lowers inflammatory markers such as CRP (2). Practical tip: The more colorful your plate, the greater the variety of protective plant compounds.

Healthy Fats: Energy, Hormonal Signaling, and Heart Health

Unsaturated fatty acids play an important role during menopause. They serve as building blocks for hormone-like signaling molecules, help regulate inflammatory processes, stabilize cholesterol levels, and provide sustained energy.

Particularly valuable sources include: olive oil, avocados, walnuts, almonds, chia seeds, flaxseeds, and fatty cold-water fish.

Meta-analyses show that monounsaturated and polyunsaturated fatty acids lower the risk of cardiovascular disease and reduce inflammatory processes (3). Many women report that high-quality fats help them feel more stable throughout the day—both physically and mentally.

Complex carbohydrates & fiber: Stabilize blood sugar, reduce inflammation

Many women become significantly more sensitive to fast-acting carbohydrates during menopause. White flour products or sugar lead to rapid spikes in blood sugar, followed by fatigue, cravings, and a greater tendency to store fat. Fiber counteracts this: It slows glucose absorption, increases feelings of fullness, and also improves cholesterol levels. One of the largest meta-analyses shows that a high intake of fiber and whole grains not only reduces the risk of type 2 diabetes by up to 30%, but is also associated with lower LDL levels and reduced overall mortality (4).

Fiber powders—such as psyllium (husk), resistant starch, acacia fiber, or inulin—can help when daily life leaves little room for fresh, fiber-rich meals. They support satiety, blood sugar regulation, and intestinal motility. It’s important to increase the amount gradually, as starting too quickly can cause bloating.

Microbiome: Diversity, Immune System, and Mental Health

The gut microbiome influences blood sugar levels, inflammatory processes, the immune system, and even mood and stress management. During menopause, the microbiome changes—it often loses diversity, which can have a negative impact on digestion, the immune system, and metabolism.

A plant-based diet with at least 30 different plant-based foods per week is one of the best-supported strategies for promoting microbial diversity (5). These include vegetables, fruits, herbs, whole grains, legumes, nuts, and seeds. Fermented foods such as yogurt, kefir, kimchi, or sauerkraut provide additional lactic acid bacteria. Probiotics exhibit specific effects depending on the strain, but the data remains inconsistent. What is clear: The microbiome responds most strongly to diet—not to capsules.

At the same time, the microbiome remains one of the body’s most complex systems. Despite intensive research, much remains unclear—particularly which intervention triggers exactly which changes in which woman. That is why at Evela, we focus on individualized, long-term realistic strategies rather than quick fixes.

GLP-1 agonists: modern metabolic support—effective, but part of an overall plan

GLP-1 receptor agonists such as semaglutide or tirzepatide are among the most effective modern approaches to treating obesity and metabolic disorders. Large randomized trials—including those published in the New England Journal of Medicine—show:

• •significant weight loss of 12–21%, depending on the medication
• •improvements in HbA1c, blood sugar, and insulin sensitivity
• •reductions in blood pressure, liver fat, and certain inflammatory markers
• •low risk of hypoglycemia
• •psychological relief through reduced food-related stress and greater control

Side effects such as nausea, reflux, bloating, or changes in digestion are possible, but are often dose-dependent and usually temporary.

However, after discontinuation, many users often experience weight regain. This is not a “failure” of the therapy, but rather a reflection of the fact that metabolic regulation remains a complex interplay of hormones, behavior, muscles, and nutrient utilization. This is precisely why GLP-1 works best as part of an integrative approach: combined with nutrition, exercise, and sufficient protein intake to maintain muscle mass.

At Evela, we support women who use or are considering GLP-1—with medically sound guidance tailored to their individual goals.

Drink, drink, drink – a small but crucial factor

Even mild dehydration can impair concentration, mood, and performance. Many women going through menopause report increased sweating, especially at night—which increases their daily fluid needs. About two liters of water or unsweetened herbal tea per day is a good starting point. Water-rich vegetables and diluted fruit juice spritzers can also be helpful.

Modern Life, Ultra-Processed Foods, and Their Consequences

Stress, time constraints, and a lack of resources often lead to increased consumption of ultra-processed foods—often without us even realizing it. Ultra-processed foods (UPFs) often contain pro-inflammatory fats, additives, flavor enhancers, and highly available carbohydrates. Studies show that UPFs increase susceptibility to inflammation, impair the microbiome, and destabilize metabolic processes—especially during a phase when the body is already more sensitive.

Environmental factors also play a role: A recent study in Nature Medicine showed that micro- and nanoplastic particles can be detected in the human brain—on average up to seven grams, roughly the weight of a plastic spoon (6). The long-term consequences of this are still unclear, but the findings underscore the importance of a diet that reduces inflammatory processes and relieves the body.

If you’d like to tackle these challenges in a realistic and practical way, we’d be happy to guide you—with evidence-based recommendations tailored to your lifestyle. Sign up with us and book a consultation with an expert.

Referenzen:

(1) Kuo YY, Hsu MC, Chen SY, et al. Effect of Whey Protein Supplementation in Combination with Resistance Training on Muscle Mass and Strength in Older Adults: A Systematic Review and Meta-Analysis.  Nutrients. 2022;14(20):4316. https://pubmed.ncbi.nlm.nih.gov/36235862

(2) Neale EP, Batterham MJ, Tapsell LC. Consumption of a healthy dietary pattern results in significant reductions in C-reactive protein levels in adults: A meta-analysis. Nutrition Research. 2016;36(5):391–401. https://pubmed.ncbi.nlm.nih.gov/27101757

(3) Schwingshackl L, Hoffmann G. Monounsaturated fatty acids and risk of cardiovascular disease: Synopsis of the evidence available from systematic reviews and meta-analyses.  Nutrients. 2012;4(12):1989–2007. https://pubmed.ncbi.nlm.nih.gov/23363996/ 

(4)  Reynolds A, Mann J, Cummings J, Winter N, Mete E, Te Morenga L. Carbohydrate quality and human health: a series of systematic reviews and meta-analyses. The Lancet. 2019;393(10170):434–445. https://pubmed.ncbi.nlm.nih.gov/30638909

(5)  McDonald D, Hyde E, Debelius JW, et al.  American Gut: an Open Platform for Citizen Science Microbiome Research.  mSystems. 2018;3(3):e00031-18. https://pubmed.ncbi.nlm.nih.gov/29795809/ 

(6)  Nihart AJ, Garcia MA, El Hayek E, et al.  Bioaccumulation of microplastics in decedent human brains.  Nature Medicine. 2025 Apr;31(4):1114–1119. https://pubmed.ncbi.nlm.nih.gov/39901044