Where did the 1 gram of protein per pound rule come from, and do you need it to build muscle?

You've heard about a gram per pound, 1.6 to 2.2 grams per kilogram, and that women in menopause need even more. I examine where those numbers came from, look at a new trial in women 40 to 77, and explain why the experts still disagree about what it means.

You'll learn:

• 2 famous protein targets that came from the same paper
• What a new trial found when women lifted on 3 different protein targets
• Where the experts disagree, and the limitations of the new trial
• How a year of extra protein without lifting turned out in adults over 65
• The 5 protein targets I'd use, including which body weight to base them on

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Timestamps:

0:00 - The 1 gram per pound protein rule
3:01 - Where the 1.6 and 2.2 kg targets came from
6:56 - New protein trial in women 40 to 77
8:28 - Trial limits and the expert disagreement
12:32 - A year of protein without lifting
16:35 - Closing your daily protein gap
18:52 - 5 practical protein targets
26:13 - Bonus: 3-day food log protein check

Episode Resources:

• Episode 516: intermittent modified fasting and protein on low-calorie days (Lyle McDonald)
• Episode 466: why high protein isn't just another fad diet
• Episode 485: how hard you should be lifting after 40

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Educational content only, not medical advice.