Kara Livingston on Why Protein Matters More After 40

After the age of 40, many people begin to notice subtle but frustrating changes in their bodies. Strength doesn’t come as easily, recovery feels slower, and weight gain can happen even when eating and exercise habits haven’t shifted much. These changes aren’t imagined—and they aren’t simply the result of “getting older.” They’re driven by real biological shifts, especially in how the body handles muscle and nutrition.

Kara Livingston explains that midlife marks a turning point in muscle health. As we age, muscle tissue becomes more vulnerable to breakdown and less responsive to low-quality nutrition. Protein, which may have been easy to overlook in earlier years, becomes one of the most important tools for maintaining strength, metabolism, and long-term independence.

A protein-rich diet isn’t a trend or a shortcut. It’s a practical response to how the body changes with age. Protein supplies the amino acids needed to repair muscle fibres, support hormones and enzymes, maintain immune health, and protect connective tissue. After 40, these processes still work—but they require more intentional support. When used strategically, protein can help preserve muscle, control appetite, stabilise blood sugar, and keep the metabolic system functioning efficiently.

Why maintaining muscle becomes harder in midlife

Age-related muscle loss is common enough to have a clinical name, and while its effects are most obvious later in life, the process often begins much earlier. Without enough resistance training and adequate protein, muscle mass can slowly decline starting in the 40s.

Why maintaining muscle becomes harder in midlife

Lifestyle also plays a role. Work demands, injuries, family responsibilities, and time pressure can all reduce physical activity, especially strength training. When muscles aren’t regularly challenged, the body has little reason to preserve them.

How protein supports strength, metabolism, and long-term function

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Most importantly, muscle is about function—not aesthetics. Strength supports balance, mobility, injury resistance, and independence. A strong body handles daily demands, travel, and unexpected stress far better across every decade of life.

How much protein is enough—and how to use it wisely

For many adults over 40, protein needs are higher than standard guidelines suggest. Rather than obsessing over numbers, Kara Livingston recommends a practical, sustainable approach.

First, include protein at every meal. Many people eat very little protein in the morning and try to compensate at dinner. Distributing protein evenly throughout the day supports muscle repair more effectively.

Fourth, don’t forget fibre and micro-nutrients. A protein-rich diet should still include vegetables, fruits, legumes, whole grains, nuts, seeds, and healthy fats. Balance supports digestion, heart health, and long-term sustainability.

Building a protein-rich diet that fits real life

Lunch should prevent energy crashes. Meals built around protein, fibre, and healthy fats help maintain focus and reduce afternoon fatigue.

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