As someone who's navigated the challenges of maintaining muscle and metabolism after 40, I can attest that increasing daily protein intake makes a significant difference. Many women underestimate the role protein plays not only in muscle building but also in controlling cravings and speeding up metabolism. Including a variety of high-protein foods like ground turkey, salmon, shrimp, and Greek yogurt, as outlined, ensures you get a balanced mix of amino acids essential for muscle repair and energy. What's really helpful is breaking down your daily protein goal into manageable portions, like the example of summing up to ~135g. This approach is realistic and sustainable, especially when combined with easy meal prepping tips — for instance, grilling salmon and turkey in advance or having protein powder shakes ready can save time and prevent missing protein targets. From my experience, protein not only supports fat loss but also helps maintain bone density and skin health, which become increasingly important as we age. I also noticed that when I hit my protein goals consistently, my energy levels stabilized throughout the day, and I trusted fewer unhealthy snacks or sugar cravings took over. For women after 40, especially, prioritizing protein can be a game-changer in feeling stronger and more vibrant every day.