Rachel Larson

Why Women 40+ Should Aim for 30 Grams of Protein Per Meal

Rachel Larson · June 8, 2026 ·

If you’ve been eating the same way for years but suddenly feel softer around the middle, weaker during workouts, hungrier throughout the day, or more fatigued than you used to, you’re not imagining it.

One of the biggest physiological shifts that occurs during perimenopause and menopause is a gradual loss of muscle mass. Starting as early as our 30s, women naturally begin losing muscle tissue. As estrogen levels decline during peri-menopause and menopause, that process accelerates, making it easier to lose muscle and harder to maintain strength, metabolism, balance, and overall vitality. Literature shares that women can lose up to 10% of their muscle mass within the first five years following menopause if not actively strength training and consuming adequate amounts of protein.

The good news? Muscle loss is not inevitable.

Strength training is one of the most powerful tools we have to maintain and build muscle as we age. But your workouts can only do so much if your body doesn’t have the raw materials needed to repair and rebuild muscle tissue.

The Missing Piece for Many Women

Most women simply aren’t eating enough protein to support muscle maintenance. In fact, many women consume only 10-15 grams of protein at breakfast and similar amounts at lunch, saving the majority of their protein intake for dinner. Unfortunately, that’s not the most effective way to support muscle health.

As we age, our bodies become less responsive to small doses of protein. Researchers call this anabolic resistance, meaning it takes a stronger protein signal to stimulate muscle protein synthesis—the process of repairing and maintaining muscle tissue.

For women over 40, the key is getting enough protein consistently throughout the day. We can only digest and absorb up to 40 grams of protein at a time – more than that will not increase muscle building. It will be converted to energy use which is inefficient and expensive, so it’s best to eat protein often and at every meal throughout the day.

Aim for 30 Grams at Every Meal

A practical target for most active women is approximately 30 grams of protein at breakfast, lunch, and dinner, along with protein-rich snacks containing 15-20 grams of protein.

This approach helps provide your muscles with a steady supply of amino acids throughout the day while supporting:

Muscle maintenance and recovery
Healthy metabolism
Blood sugar balance
Improved satiety
Reduced cravings
Consistent energy

Think of protein as the anchor of every meal.

Before deciding what else goes on your plate, ask yourself: “Where is my protein?”

This simple shift toward a “protein first” mindset can dramatically improve your nutrition without counting calories or following restrictive diets.

Start Your Day Strong

One of the easiest changes you can make is eating a protein-rich breakfast within 60 minutes of waking.

After an overnight fast, your body is primed for nourishment. Starting your day with adequate protein helps support muscle maintenance while keeping energy and hunger levels more stable throughout the day.

Many women find that once they prioritize protein at breakfast, they experience fewer cravings, better focus, improved energy, and less mindless snacking later in the day.

3 Options for What 30 Grams of Protein Looks Like Each Meal

Breakfast:

3 eggs plus 1 cup Greek yogurt
Protein smoothie with protein powder, Greek yogurt, and milk
Cottage cheese bowl with berries and nuts

Lunch:

4-5 ounces grilled chicken breast
Large salad topped with salmon
Turkey wrap with a side of cottage cheese

Dinner:

Grilled steak with vegetables
Baked salmon and roasted potatoes
Chicken stir fry with vegetables and rice

Choose Protein-Rich Snacks

Snacks are another opportunity to support muscle health.

Instead of reaching for foods that are primarily carbohydrates, aim for snacks containing 15-20 grams of protein.

Great options include:

Greek yogurt
Cottage cheese
Protein shakes
Turkey roll-ups
Edamame
Beef sticks paired with fruit
High-protein bars with minimal added sugar

Don’t Forget Your Vegetables

While protein is the star of the show, vegetables deserve a place on every plate. After you identify your protein source, fill the rest of your plate with veggies. Keep in mind, vegetables are also a protein source providing 3g of protein per serving. Bonus!

Vegetables provide fiber, vitamins, minerals, antioxidants, and plant compounds that support digestion, gut health, immune function, and overall wellness. They also help keep you feeling fuller longer and support healthy blood sugar regulation.

A simple meal-building formula is:

Protein first. Vegetables second. Fill in the rest with healthy whole grains.

When you build meals this way, you’ll naturally increase both protein and fiber intake—two nutrients many women don’t get enough of.

We’ll take a deeper dive into fiber, gut health, and how to easily increase your vegetable intake in next week’s article.

Start with three simple habits:

Eat within 60 minutes of waking.
Prioritize 30 grams of protein at each meal.
Choose protein-rich snacks containing 15-20 grams of protein.

These small shifts can help preserve muscle, improve energy, reduce cravings, support healthy aging, and maximize the results of your workouts.

At Flostate, we believe movement and nutrition work together. Pairing regular strength training with adequate protein intake is one of the most effective ways to build a strong, capable body that serves you well through menopause and beyond.

Ready to Put This Into Action?

Looking for a simple way to build strength and preserve muscle after 40? Try Flostate’s Daily Lift program or explore our library of hundreds of on-demand strength workouts designed to help women build lean muscle, increase bone density, boost metabolism, and stay strong, energized, and confident through every stage of life.

Questions? Reach out at info@theflostate.com. We can’t wait to hear from you!

How to Sleep Better Tonight: 7 Simple Habits That Actually Work

Rachel Larson · June 2, 2026 ·

One of the most powerful things we can do for our health, energy, mood, recovery, and longevity is also one of the simplest: get a good night’s sleep.

Sleep is when your body repairs tissues, builds muscle, regulates hormones, strengthens your immune system, consolidates memories, and prepares you for the next day. Unfortunately, many people struggle to fall asleep, stay asleep, or wake up feeling refreshed.

The good news? Better sleep doesn’t always require a complete lifestyle overhaul. Small changes to your evening routine can have a significant impact on the quality of your sleep.

Here are seven science-backed habits that can help you sleep better starting tonight.

1. Dim the Lights and Put Away Screens Two Hours Before Bed

Your body operates on an internal clock known as the circadian rhythm. One of the biggest signals that tells your brain it’s time to sleep is darkness.

As the sun sets and your environment becomes darker, your brain begins producing melatonin, a hormone that helps regulate sleep. Bright lights—especially the blue light emitted from phones, tablets, computers, and televisions—can interfere with this process and delay melatonin production.

Try dimming household lights and reducing screen exposure at least two hours before bedtime. If you need to use a device, consider using night mode settings or blue light filters.

Think of this as creating a sunset for your brain. The more clearly your body receives the message that nighttime has arrived, the easier it can be to drift off to sleep.

2. Stop Eating at Least Two Hours Before Bed

Late-night snacking may seem harmless, but digestion requires energy and can make it more difficult for your body to fully settle into sleep.

Eating too close to bedtime may increase the likelihood of indigestion, acid reflux, blood sugar fluctuations, and disrupted sleep throughout the night.

Aim to finish your last meal or snack at least two hours before bedtime. This gives your digestive system time to do its work so your body can focus on rest and recovery once your head hits the pillow.

If you find yourself hungry before bed, consider whether your meals throughout the day included enough protein, fiber, and healthy fats to keep you satisfied.

3. Skip the Nightcap

Many people believe alcohol helps them sleep because it can make them feel drowsy. While alcohol may help you fall asleep faster, research consistently shows that it can reduce sleep quality later in the night.

Alcohol can disrupt REM sleep, increase nighttime awakenings, worsen snoring and sleep apnea symptoms, and leave you feeling less rested in the morning.

If quality sleep is your goal, try replacing your evening cocktail with sparkling water, herbal tea, or another relaxing beverage.

You may be surprised by how much more refreshed you feel the next day.

4. Cut Off Caffeine After Noon

Caffeine has a much longer lifespan in the body than most people realize.

Depending on the individual, caffeine can remain active in your system for six to ten hours or more. That afternoon coffee, energy drink, or pre-workout may still be influencing your nervous system long after dinner.

If you’re struggling with sleep, try making noon your caffeine cutoff time. This allows your body more time to clear caffeine before bedtime.

Many people notice improvements in both falling asleep and staying asleep within just a few days of making this change.

5. Unload Your Mind Before Your Head Hits the Pillow

Have you ever climbed into bed only to find your brain suddenly reviewing every unfinished task, future plan, and awkward conversation you’ve ever had?

You’re not alone.

One of the simplest ways to reduce nighttime mental chatter is to get those thoughts out of your head and onto paper before bed.

Spend five minutes writing down:

Tomorrow’s to-do list
Any worries or concerns
Tasks you don’t want to forget
Things you’re grateful for

This simple practice helps reassure your brain that nothing important will be lost overnight. Instead of trying to mentally store everything, you create a trusted place for those thoughts to live until tomorrow.

6. Use Deep Breathing or Meditation to Calm Your Nervous System

Many people try to force themselves to sleep. A more effective approach is to create the conditions that allow sleep to happen naturally.

Deep breathing and meditation help shift the body from a stressed, alert state into a more relaxed state that supports rest.

Try this simple breathing exercise:

Inhale through your nose for 4 seconds
Exhale slowly through your nose for 6 seconds
Repeat for 3-5 minutes

The longer exhale encourages your nervous system to move toward a calmer, more restorative state.

Guided meditations, body scans, gentle stretching, and restorative yoga can also be wonderful additions to your bedtime routine.

7. Consider Tart Cherry Juice Before Bed

Tart cherry juice has gained attention in recent years for its potential sleep-supporting benefits.

Tart cherries naturally contain melatonin as well as plant compounds that may help support sleep quality and recovery. Some studies suggest that consuming tart cherry juice may improve sleep duration and efficiency in certain individuals.

Try drinking a small glass of unsweetened tart cherry juice about 30 minutes before bedtime.

While it isn’t a magic solution, it may be a helpful addition to an overall sleep-supportive routine.

Better Sleep Starts Long Before Bedtime

The reality is that sleep isn’t something that happens only when your head hits the pillow. The choices you make throughout the day—and especially during the hours leading up to bedtime—can have a profound impact on how well you sleep.

You don’t need to implement every strategy at once. Start with one or two habits that feel manageable and build from there.

Dim the lights. Turn off the screens. Put away tomorrow’s to-do list. Take a few deep breaths.

Your body is designed to sleep. Sometimes it simply needs the right environment and signals to do what it was built to do.

At Flostate, we’re big believers that recovery is just as important as exercise. Movement, strength training, mobility work, stress management, and quality sleep all work together to help you feel your best. If you’re looking to reduce stress, calm your nervous system, and support better sleep, explore our yoga, mobility, meditation, and recovery classes designed to help you move better, feel better, and rest better. Browse our on demand classes, programs and collections at www.theflostate.com.

Why Recovery Days Are Essential Hormone Health

Rachel Larson · May 26, 2026 ·

As our estrogen hormone levels become erratic during perimenopause and decline into post menopause recovery days may be one of the most important things we can do for our health.

Yoga and intentional recovery practices don’t just help you feel relaxed in the moment. They create measurable physiological changes in the body that support your nervous system, lower stress hormones like cortisol, improve sleep quality, and help you feel more emotionally steady and energized throughout the day.

For many women especially, constantly operating in a high-stress, high-output state can leave the body feeling depleted, inflamed, anxious, and exhausted. Recovery helps restore balance.

The Stress Response: What Cortisol Is Actually Doing

Cortisol is often called the “stress hormone,” but it’s not inherently bad. Your body needs cortisol to wake up in the morning, regulate blood sugar, manage inflammation, and respond to challenges. The problem comes when stress becomes chronic.

When your nervous system perceives ongoing stress — whether from work, intense exercise, poor sleep, emotional overload, under-eating, or constantly being “on” — cortisol can remain elevated for too long. Over time, chronically high cortisol levels are associated with:

Poor sleep quality
Increased anxiety and irritability
Fatigue and burnout
Increased abdominal fat storage
Muscle breakdown
Hormonal imbalances
Increased inflammation
Difficulty recovering from workouts

Your body was designed to move between stress and recovery. But many people stay stuck in “fight or flight” mode all day long.

This is where yoga and recovery practices become incredibly powerful.

How Yoga Helps Calm the Nervous System

One of yoga’s greatest benefits of practicing yoga is how it helps us out of the sympathetic nervous system (fight-or-flight mode) and into the parasympathetic nervous system (rest-and-digest mode).

Gentle movement, slower breathing, mindfulness, and longer holds can help signal safety to the nervous system and encourage the body to shift into a more restorative state. Research suggests yoga may help lower cortisol levels, improve mood and sleep quality, and reduce symptoms of stress and anxiety.

Breathwork plays a major role in this process. Slow, controlled breathing stimulates the vagus nerve, which helps regulate the nervous system and creates a calming effect throughout the body. That’s why many people notice they feel mentally clearer, emotionally steadier, and physically lighter after yoga even if the class itself wasn’t intense.

Yoga also improves body awareness. Many of us spend so much time disconnected from how we actually feel that we miss the early signs of stress and burnout. Recovery practices help you slow down long enough to notice tension patterns, shallow breathing, fatigue, or emotional overwhelm before they escalate.

Recovery Improves Sleep – And Better Sleep Helps (Just About) Everything

Gentle yoga and restorative movement may improve both sleep quality and sleep duration. Recovery practices help reduce physical tension, quiet mental overstimulation, and prepare the body for deeper rest.

And better sleep improves:

Energy levels
Mood
Metabolism
Muscle recovery
Hormone health
Immune function
Cognitive performance

If you’ve been feeling exhausted but wired, restless at night, emotionally reactive, or constantly tense, your nervous system may be asking for more recovery.

Simple Ways to Start Supporting Your Nervous System Today

1. Add 10 Minutes of Gentle Movement

Even a short yoga flow or mobility session can help reduce physical tension and improve circulation. Focus on slow, intentional movement rather than intensity. Try this 10 minute flow.

2. Practice Slower Breathing

Try inhaling for 4 counts and exhaling for 6 counts for a few minutes. Longer exhales help signal safety to the nervous system.

3. Create a Recovery Evening Routine

Dim lights, reduce screen time, stretch gently, or do restorative yoga before bed to help improve sleep quality.

4. Schedule Recovery Like a Workout

Add yoga, mobility, walking, or stretching into your weekly routine intentionally.

5. Learn to Listen to Your Body

Fatigue, irritability, poor sleep, soreness, and emotional overwhelm are often signs your body needs restoration.

A Sustainable Approach to Wellness

At Flostate Fitness, we believe movement should help you feel better in your body.

If you’ve been feeling stressed, tense, exhausted, or disconnected from your body, this is your reminder to take the time to breathe, slow down and care for yourself. If you are looking for structure to guide you, our 30-Day Yoga Program may be what you are looking for.

Our 30-Day Yoga Challenge is designed to help you create consistency with movement, improve flexibility and mobility, calm your nervous system, and feel more grounded physically and mentally. Whether you’re brand new to yoga or returning to your mat, it’s a simple and supportive way to prioritize recovery and reconnect with yourself.

No matter where you are in your fitness and wellness journey, Flostate is here to help you along the path. Join our 14 day free trial membership to give us a test run and see what you think. Cancel anytime – no strings attached. Learn more about the 14-Day Free Trial!

Why Strength Training Matters More Than Ever for Women Over 40

Rachel Larson · May 18, 2026 ·

At some point, many women begin noticing subtle but frustrating shifts in their bodies. Workouts that once worked no longer seem as effective. Energy feels lower. Recovery takes longer. Muscle tone changes. Weight settles differently, especially around the midsection. Even women who have always been active may suddenly feel weaker, stiffer, or less like themselves.

And while this can feel discouraging, it’s important to understand that these changes are not simply about “getting older.” There is real science behind what is happening in the female body during this stage of life.

The good news? There is also something incredibly powerful we can do about it. Strength training.

What Happens to Women’s Muscles as We Age?

Most women are surprised to learn that we actually begin losing muscle mass around age 30. At first, the decline is gradual — often around 3–8% per decade if we are not actively working to maintain muscle through resistance training and movement.

In our 30s and early 40s, these changes may feel subtle. Maybe it becomes harder to build lean muscle. Maybe recovery takes longer after a workout. Maybe strength starts declining despite doing the same exercise routine you’ve always done.

But for many women, the most dramatic changes happen during perimenopause and menopause.

As estrogen begins fluctuating and eventually declining, the body becomes less efficient at maintaining muscle mass, recovering from exercise, regulating blood sugar, and preserving bone density. Estrogen is incredibly protective for women. It plays a major role in muscle repair, joint health, metabolism, brain function, and recovery. When those hormone levels shift, women often feel like their bodies suddenly changed overnight.

Dr. Stacy Sims has spent years educating women on the reality that female physiology changes significantly during midlife. Her message is clear: women are not small men, and our training needs evolve as our hormones evolve.

During the menopausal transition, women can lose up to 10% of muscle mass if they are sedentary or not strength training consistently. Even more important than the loss of muscle size is the decline in strength and power output. After menopause, muscle loss can continue at a rate of roughly 1–2% per year without intentional resistance training.

This matters because muscle is about so much more than appearance.

Muscle supports our metabolism, blood sugar regulation, bone density, balance, posture, energy, and ability to move confidently through life. It protects our joints, helps prevent falls and fractures, and plays a huge role in maintaining independence as we age.

This is why strength training becomes one of the most important forms of exercise for women over 40.

Why More Cardio Isn’t the Answer

For decades, many women were taught that the path to health meant eating less and doing more cardio. But during perimenopause and menopause, that strategy often stops working and can even leave women feeling more depleted.

Endless cardio without strength training can contribute to muscle breakdown, increased stress hormones, and slower metabolism over time. That’s why we encourage women to shift their focus toward resistance training, adequate protein intake, recovery, and intentional movement patterns that support the nervous system rather than constantly draining it.

This doesn’t mean cardio is bad. Walking, cycling, hiking, swimming, and conditioning all have tremendous benefits. But strength training needs to become the foundation.

What Strength Training Should Actually Look Like

The encouraging news is that women do not need to spend hours in the gym every day to see meaningful results.

Consistency matters far more than perfection.

Strength training can look like lifting dumbbells at home, using resistance bands, bodyweight training, kettlebells, or following structured workouts that progressively challenge the body over time. The goal is to give the muscles a reason to stay strong and continue adapting.

Women over 40 especially benefit from movements that improve functional strength and power. Things like squats, hinges, lunges, rows, presses, carries, and core work. These movements help support everyday life while improving bone density, posture, mobility, and confidence.

Recovery also becomes increasingly important during this stage of life. Sleep, stress management, mobility work, hydration, walking, and nourishing the body with enough protein all play a role in helping women feel stronger and more energized.

And perhaps most importantly, women need a sustainable approach to fitness. One that supports their body instead of punishing it.

It’s Never Too Late to Build Strength

One of the most empowering truths is that the body remains incredibly adaptable in our 40s, 50s, 60s, and beyond.

Women are absolutely capable of building muscle, increasing strength, improving metabolism, supporting bone health, and feeling more energetic at every age. The body responds remarkably well when we give it the right stimulus.

Strength training tells the body:
“We still need this muscle. Keep it. Build it. Support it.”

And that process can completely change the way women age. And don’t worry about getting “too big”. Women can build muscle, but don’t bulk up like men do. We need to shift our thinking to how we can create optimal health and longevity by becoming stronger versus measuring our health, worth and self esteem by the silly (and worthless) number on the bathroom scale.

A Simple Place to Start

At Flostate, we believe movement should help women feel strong, capable, energized, and connected to their bodies.

That’s exactly why we created Daily Lift.

Flostate’s Daily Lift Program is designed to take the guesswork out of strength training with approachable, effective workouts that help women build lean muscle, improve strength, support metabolism, and move well for life. Whether you are brand new to lifting or simply looking for more structure and consistency, Daily Lift offers a simple and sustainable way to prioritize your health.

And for women wanting even more variety and support, Flostate Unlimited gives you access to hundreds of on-demand strength training workouts, mobility sessions, yoga flows, recovery classes, and conditioning workouts that fit real life and real schedules.

With the right kind of movement, women can continue building strength, resilience, energy, and confidence for decades to come. We can’t wait to see you in class! If you have questions about Flostate and how you can get involved, email us info@theflostate.com.

How to Build and Maintain a Healthy Pelvic Floor for Women 40+

Rachel Larson · December 14, 2025 ·

If you’re a woman in your 40s, 50s, 60s—or beyond—and you’ve noticed changes in your core strength, bladder control, or overall stability, you’re not alone. For many women, midlife brings physical shifts that can feel confusing or even frustrating. The good news? There is so much you can do to support your core and pelvic floor through these years—and you don’t have to blame yourself or push harder to see results.

Let’s break down what’s happening in the body and how to respond in a way that’s smart, sustainable, and empowering.

1. Hormonal Changes Matter—And This Is Not Your Fault

As estrogen begins to decline during perimenopause and menopause, tissues throughout the body are affected—including the pelvic floor. Estrogen helps maintain muscle tone, tissue elasticity, and circulation. When levels drop, the pelvic floor can become less responsive or weaker, which may lead to occasional urinary leakage during activities like sneezing, coughing, running, or jumping.

This does not mean you’re doing anything wrong. It means your body is changing.

Many women benefit from discussing options such as vaginal estrogen or other hormone therapies with their healthcare provider. These treatments can help support pelvic tissue health and function and are often underutilized simply because women assume symptoms are “just part of aging.” You deserve informed care and options.

2. Midlife Strength Requires a Smarter Strategy—Not Less Fuel

Another major shift that happens as estrogen declines is a reduced ability to build and maintain muscle and bone density. This is exactly why traditional advice like “eat less and exercise more” can backfire during this stage of life.

Instead, this season calls for:

Lifting heavier weights (appropriately and progressively)
Prioritizing strength training to protect muscle and bone
Increasing protein intake to support muscle repair and growth

This is not the time to under-fuel your body. It’s the time to fuel wisely and train intentionally. Strength is protective—it supports posture, balance, metabolism, and yes, pelvic floor health too.

3. Kegels Still Matter—But They’re Only Part of the Picture

Daily Kegels can be a powerful tool for improving pelvic floor strength and awareness. Practicing them consistently helps you reconnect to these often-ignored muscles and improves coordination and control.

For best results:

Practice daily Kegels (short, focused sets)
Integrate pelvic floor engagement into functional movement and workouts
Learn how to fully relax and lengthen the pelvic floor as well as strengthen it

The pelvic floor isn’t meant to be clenched all day. It’s meant to respond dynamically to movement, breath, and load. Combining isolated work and integrated movement creates the biggest gains.

4. How Flostate Supports Your Pelvic Floor—From All Angles

At Flostate, we believe optimal pelvic floor health comes from a balanced approach. That’s why our Pelvic Floor Restore On-Demand Collection is designed to:

Activate under-recruited muscles
Strengthen for support and confidence
Lengthen and release tension for full function

These workouts are intentional, approachable, and grounded in how the body actually works during midlife and beyond. Repetition and consistency matter most. You can do these workouts on their own or layer them onto your existing strength, cardio, or yoga routine for added support.

Small, consistent efforts add up to meaningful change. Explore our Pelvic Floor Restore collection in our On Demand Library. https://theflostate.com/on-demand/

You Are Not Broken—You Are Adapting

Your body isn’t failing you—it’s asking for a new kind of care. With the right education, strength training, fueling, and targeted pelvic floor work, you can feel strong, stable, and confident at every stage of life. This is about working with your body, not against it—and Flostate is here to support you every step of the way.