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Anna Pelzer

The link between menopause, digestion, and protein

Published 16 days ago • 1 min read

Hi Reader,

This might be an unpopular opinion in the vegan community, but it’s something I see every day in my coaching practice:
​Many vegan women in midlife aren’t getting enough protein.

Now before you roll your eyes and think, “Not this again…”, let me unpack this.

Of course we can get enough protein from plants. We’ve all heard it, said it, and probably defended it.
But in midlife, the body changes, and so do its needs.

Here’s what I often see with my clients:
​Weight gain, fatigue, and loss of strength — despite “eating healthy” and exercising.

As estrogen declines, stomach acid and digestive enzyme production drop. That means you can eat plenty of protein, but your body might not be breaking it down and using it efficiently anymore.

Here’s how you can optimize your protein absorption as a vegan:

  • Rotate protein sources — soy, hemp, lentils, beans, quinoa
  • Combine grains and legumes for complete amino acids
  • Support digestion by eating calmly and mindfully
  • Limit beverages during meals
  • Chew your food well

Protein in midlife supports so much more than muscle: it supports bone health, cognition, mood, skin and hair, immunity, and metabolism.

Your body is changing, and it deserves deeper nourishment.

If this resonates, my 1:1 coaching helps vegan women in midlife support hormone health and feel energized, strong and nourished again. Learn more here.

Take care,

Anna

Anna Pelzer

Vegan Menopause Coach

Want to feel more alive and radiant than you did in your 20s and 30s? I am a registered health & nutrition counsellor using stress reduction, mindset, and vegan nutrition to help women have the best possible experience with menopause. I'm also the host of the Vegan Menopause Podcast. Join me for nutrition and lifestyle tips, as well as interviews with special guests.

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