Why Men in Midlife Need to Eat MORE Protein, Not Less
For decades, we've been fed a dangerous narrative:
"Eat less red meat."
"Cut down on saturated fats."
"Animal protein is bad for you."
Meanwhile, Big Pharma and Big Food have profited massively as our health has declined. Obesity, heart disease, diabetes, and muscle wasting have all skyrocketed. Coincidence? Not likely.
One of the biggest tools they used? The Food Pyramid.
Designed in the late 20th century, the Food Pyramid demonised nutrient-dense foods like red meat and saturated fats while promoting grains, refined carbohydrates, and processed foods as the foundation of a "healthy" diet. It steered us away from the very foods that sustain strength, vitality, and metabolic health — and into a carbohydrate-heavy, inflammatory diet that has fuelled modern chronic diseases.
If you're a man in your 40s, 50s, or beyond, it's time to open your eyes: you need MORE protein, not less. Especially high-quality animal protein.
Here's why:The Hidden Enemy: Anabolic Resistance
As we age, our bodies naturally become less efficient at using dietary protein to build and maintain muscle — a condition called anabolic resistance.
Compared to when you were younger, your muscles don't respond to protein intake as effectively. In other words, you're less efficient at turning the protein you eat into muscle.
If you don't actively work to overcome anabolic resistance by eating more high-quality protein and training your muscles, here's what happens:
You lose lean muscle mass
You get weaker
Your metabolism slows down
Your risk of falls, fractures, insulin resistance, obesity, and chronic diseases skyrockets
Anabolic resistance refers to a blunted muscle protein synthesis (MPS) response to key stimuli like dietary protein and exercise, commonly observed in aging, obesity, and chronic disease states.
This reduces the efficiency of muscle maintenance and growth, contributing to sarcopenia and functional decline. For midlife men, anabolic resistance may emerge due to factors like inactivity, chronic inflammation, or suboptimal protein intake patterns (PMC8131552, Physio-Pedia, PMC10535169, Nutrition Reviews, PMC5872778).
Bottom line: As your body becomes less efficient, you must eat more protein — not less — to stimulate muscle growth, maintain strength, and protect your long-term health.
Why Your Protein Needs Increase After 40
The "official" RDA for protein (0.8g/kg) is woefully outdated and based on the minimum to prevent deficiency — not to optimise health.
Newer research suggests men in midlife should aim for 1.2 to 1.5 grams of protein per kilogram of body weight daily to help overcome anabolic resistance and maintain muscle mass, strength, and vitality (Nutrition Reviews).
If you're active, stressed, or aiming to lose fat? You may need even more.
Protein Recommendations for Midlife Men
Total Daily Intake: 1.2–1.5 g/kg/day exceeds the RDA and aligns with evidence showing higher needs to counteract anabolic resistance
Typical Intakes: Studies show middle-aged men average ~98 g/day (17% of calories), but optimal intake likely needs to be higher for men facing early anabolic resistance
Protein Distribution: Spread intake evenly across meals (25–40 g per meal) to maximize muscle protein synthesis (MPS)
Protein Quality: Prioritise leucine-rich sources like dairy, eggs, poultry, and red meat, aiming for ≥2.5 g leucine per serving
Why Red Meat and Animal Protein Matter
For decades, we've been told that eating red meat will clog our arteries, cause heart disease, and even shorten our lives. We've also been told that saturated fats — like the ones in steak, butter, and eggs — are bad for us.
But if you look beyond the scary headlines, the real science tells a very different story.
Here’s the truth:
Red meat is one of the most nutrient-dense foods you can eat. It’s packed with complete proteins and an important amino acid called leucine, which helps build and maintain muscle.
It’s loaded with key nutrients like iron, vitamin B12, zinc, and creatine — all essential for energy, hormones, brain power, and strength.
Saturated fats? They’ve been unfairly blamed. Modern research shows that saturated fats are not the villain we once thought.
A large review published in the American Journal of Clinical Nutrition (2010) found no significant evidence that saturated fat increases the risk of heart disease (Siri-Tarino et al., 2010).
Meanwhile, the real causes of today’s health problems — like heart disease, diabetes, and obesity — are strongly linked to:
Refined sugars
Seed oils (like canola oil, soybean oil, corn oil, cottonseed oil, sunflower oil, safflower oil, grapeseed oil, rice bran oil, peanut oil, sesame oil)
Ultra-processed foods made from grains and chemicals
Real-World Proof: Carnivore and Keto Diets
Today, thousands of people who follow carnivore and ketogenic diets — both high in animal fats and proteins — are showing amazing health improvements:
Better heart health (lower triglycerides, higher HDL cholesterol)
Better blood sugar control
Less inflammation
Fat loss with muscle strength preserved
Research has found that long-term ketogenic diets don't harm heart health at all — and even improve many health markers (Volek et al., 2008).
There are also case studies of people eating only animal foods for years (carnivore diet) and staying incredibly healthy, with strong muscles, great blood work, and no signs of the diseases they were warned about (O'Hearn et al., 2021).Red meat and saturated fats are not your enemy. It’s the sugars, seed oils, and processed junk that have snuck onto your plate over the years.Protein Quality and How to Get It Right
Not all protein is the same.
Animal-based proteins — like beef, lamb, fish, eggs, and dairy — are better because they:
Have all the amino acids your body needs
Are easier for your body to absorb
Have more leucine, the muscle-building amino acid
For best results:
Eat 30–40 grams of high-quality protein at each meal
Spread your protein intake across the day, not just at dinner
This "spread out" strategy keeps your muscles fed and strong all day long
Resistance Training: The Secret Weapon
You can't just eat more protein and expect miracles.
Combining protein intake with resistance training — like weightlifting, bodyweight exercises, or even resistance bands — massively boosts your body's ability to build and retain muscle.
The older you get, the more crucial strength training becomes.
Lifting weights literally "turns back the clock" on anabolic resistance, helping you stay strong, capable, and independent.
Ready to reclaim your strength and vitality?
Join our Midlife Mavericks Group Program — a structured program built for men just like you — or work with me 1-to-1 through Online Personal Training to get a customized plan tailored to your goals, fitness level, and lifestyle.
Click here to learn more and take your first step today!
✅ Practical Midlife Protein Recommendations
Daily Target: 1.2-1.5g protein per kilogram of body weight
Per Meal Target: 30-40g high-quality protein
Protein Sources: Grass-fed beef, lamb, wild-caught fish, pasture-raised eggs, organic dairy
Training: 2-4 sessions of resistance training per week
Pre-Sleep: 20-40g of slow-digesting protein like casein before bed
The Hidden Problem: Low Stomach Acid
If you're finding heavier, protein-rich meals harder to digest — bloating, feeling "full for hours," or burping — it might not be "too much meat."
It could be low stomach acid.
Low stomach acid (hypochlorhydria) becomes common with:
Diets high in refined sugars, seed oils, and grains
Chronic stress
Aging
Low animal protein intake (yes, it’s a vicious cycle)
Low stomach acid can lead to:
Poor digestion of protein and fats
Nutrient deficiencies (B12, zinc, magnesium)
Gut issues like bloating, gas, and SIBO
Your stomach acid needs to be strong to break down animal proteins properly and to signal proper digestive function.
Ironically, the "healthy" low-meat, high-carb diet many men adopt in midlife makes stomach acid problems worse — and leaves them even more protein-deficient.
Final Thoughts: Reclaim Your Strength
Men in midlife are being sold a lie.
You're told to cut meat. Fear fat. Avoid protein. The result? Frailty, weakness, disease — and a lifetime subscription to medications you don't need.
The truth is simple:
Eat high-quality animal protein
Train your body to stay strong
Support your digestion (and overall health)
This is the blueprint for vitality, resilience, and a long, powerful life.
Don't fall for the trap. Reclaim your strength. It starts with your plate — and it starts today.
Inside the Midlife Mavericks Level 1 Membership, you'll gain access to our High-Protein Breakfast Challenge — a powerful program designed to help men in midlife level up their mornings by:
Eating more protein
Boosting daily energy
Increasing focus
Losing stubborn belly fat
Building muscle
Showing up as the best version of yourself
And that's just the beginning.
The Level 1 Membership also includes coaching around diet, exercise, stress management, and more — giving you the tools, support, and accountability to reclaim your vitality and build the life you want.
Ready to get started?
Join us today inside Midlife Mavericks!
