🌀 Part of the Nervous System First series — where we unpack why even the best protocols, habits, and tools fall flat when they don’t meet your nervous system’s capacity.
The Default Narrative
“Midlife women under-eat protein — just eat more.”
That’s the script you’ll hear from fitness influencers and even some clinicians.
Just hit your grams-per-day.
Just aim for 30–40g per meal.
Problem solved.
Except…it rarely is.
Because grams alone don’t account for how your nervous system is processing load.
Stress physiology changes both your need and your capacity to use protein.
Nervous System–First Reframe
The real question isn’t “Are you eating enough protein?”
It’s: “Is your system in a state to use the protein you’re eating?”
High-stress seasons shift both sides of the equation:
- Need goes up — catabolism accelerates repair turnover.
- Efficiency goes down — digestion suppresses, anabolic response blunts, sleep fragments.
That’s why two women can eat the same protein and get radically different results.
The Mechanics
Cortisol & Catabolism
Chronic stress hijacks muscle protein as a glucose source. Without matched intake, lean mass erodes fast.
Repair & Turnover Demand
Immune proteins, enzymes, and barrier tissues burn through amino acids faster under stress.
Anabolic Resistance
Your tissues literally “hear” protein less clearly under load. A meal that once supported repair may now barely maintain. Research shows you may need ~30–35g/meal under stress vs 20–25g when regulated. Evidence backs the role of protein distribution in supporting muscle repair and function →
Sleep Disruption Coupling
Stress blunts nighttime repair signals (growth hormone), forcing the repair window into the day — making timing and context more critical.
Nervous System–First Application
Protein strategy isn’t just macros. It’s state-dependent.
- Distribute protein evenly across meals — not just a dinner bomb.
- Pair intake with parasympathetic cues: sit, slow down, chew, breathe.
- Anchor intake to movement or strength work — tell your body where to send amino acids.
- Support digestion before you add load: posture, bitters, mechanical chewing.
The VCC Lens
1. Regulate
Switch digestion “on” before you up intake. Stress meals = wasted macros.
2. Rewire
Shift toward even distribution and slightly higher per-meal dosing gradually.
3. Reclaim
Track by lived function: recovery, satiety, strength. Not just grams or the scale.
4. Resonate
Stick with the mix that feels sustainable in your current stress load, not an influencer’s template.
Micropractice: Parasympathetic Meal Entry
Before your first bite:
- Take 3–5 slow breaths.
- Drop your shoulders.
- Fix your gaze on one steady point.
That 20-second reset signals rest and digest — so the protein you eat is actually absorbed.
TL;DR
- Stress changes both your protein need and your efficiency of use.
- Nervous system state matters as much as daily grams.
- Distribution, timing, and digestive readiness turn protein into repair — not waste.
If you’re in a high-stress season, stop chasing grams and start with capacity. That’s how protein actually lands.
Book a Vital Signal Check →