THE REFINED FIT

Menopause marks a significant transition in a woman’s life - a natural and inevitable shift that often brings profound physical, emotional, and psychological changes. While conversations around menopause traditionally focus on hot flashes, night sweats, and hormonal fluctuations, the mental health impact can be equally, if not more, challenging. Many women report increased anxiety, mood swings, irritability, sadness, brain fog, and even a sense of losing themselves.

Introduction As we move into middle age (roughly ages 40–65, though individual variation applies), our bodies undergo gradual changes in metabolism, hormone levels, muscle mass, and nutrient absorption. One of the most underappreciated but critical dietary factors during this life stage is protein. Getting protein right in middle age can help slow age-related muscle loss (sarcopenia), support metabolism, maintain bone health, and even influence longevity and disease risk. In