I’ve Had More Peer Pressure to Eat Protein in My 60s Than I Ever Had to Do Drugs in My 20s

It’s funny: nobody ever pressured me to try drugs, but now that I’m in my 60s, everyone pressures me to eat more protein. Friends, trainers, doctors, random people on the internet — apparently protein is the new social currency. And honestly, they’re right. As women over 50 or 60, we lose muscle faster, recover slower, and need more support to keep strength, energy, and metabolism where we want them. Protein helps maintain muscle mass, supports bone health, stabilizes blood sugar, and keeps you fuller so you’re not hunting for sugar an hour later.

It’s one of the simplest, most effective upgrades you can make. Here are my practical tips to actually get more protein without turning your life upside down.

Tip 1:

Add protein at breakfast. Most people load protein only at lunch or dinner, but your body doesn’t use huge amounts at once. The body can use more than 40g per meal, but spreading protein across the day improves muscle protein synthesis. So instead of one big protein hit, aim for balanced protein at breakfast, lunch, and dinner. A yogurt added to your usual breakfast, cottage cheese with fruit, eggs with something extra like smoked salmon or beans, or a protein-rich granola sprinkled on top of whatever you already eat. Small additions, big impact.

Tip 2:

Add pulses everywhere. Chickpeas, beans, lentils — these are your best friends. They’re inexpensive, easy, and they disappear into almost any dish. Throw them into pasta sauces, vegetable pasta, salads, soups, roasted vegetables, grain bowls. And yes, vegetable protein is fantastic, but you can also add feta, cottage cheese, or ricotta to boost protein without changing your meal. I’m not telling you to eat less. I’m telling you to eat more of the things that help you feel full and energized.

Tip 3:

Make protein the default, not the exception. This is the mindset shift that changes everything: don’t ask “Should I add protein?” — assume the answer is yes. Build meals around a protein source first, then add whatever you love around it. Keep boiled eggs in the fridge, choose Greek yogurt instead of regular, add nuts or seeds to snacks, pick a higher-protein pasta or bread, keep canned beans ready to open and toss in. When protein becomes automatic, everything else becomes easier — energy, recovery, appetite, even mood. Protein isn’t a trend. It’s a tool. And at 50, 60, or beyond, it’s one of the simplest ways to stay strong, vibrant, and ready for whatever adventure comes next.