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

If you want a protein target you can hit every day without second-guessing it, hit play!

Get 20% off your first order at True Nutrition with code WITSANDWEIGHTS. You build your own protein blend, and everything is third-party lab tested and first-party verified:
https://truenutrition.com/witsandweights

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

💪 Join Eat More Lift Heavy, the 26-week coached program to build muscle and lose fat after 40

📱 Get Fitness Lab, the AI coaching app for strength training and nutrition over 40

📊 Track your nutrition with MacroFactor and use code WITSANDWEIGHTS for a 2-week free trial

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Educational content only, not medical advice.

Should you add testosterone during menopause to support your strength training and muscle?

You've seen testosterone pitched for muscle, energy, mood, and fat loss. Prescriptions have more than doubled in a few years, and the FDA held a public workshop on it in September 2026. I put those claims under the microscope, from who's promoting them to the dose required to add muscle in women.

You'll learn:

• The ONE thing testosterone is proven to help women with
• Whether testosterone crashes at menopause, and who's the exception
• How high the dose was in the most-cited muscle study
• 4 basics that build muscle with or without hormones
• What to ask your doctor before you try testosterone (4 questions)

If you want to build muscle in menopause without guessing about hormones, hit play!

Get 20% off Fitness Lab, the AI coaching app that builds your strength sessions and checks in on your sleep, energy, stress, and recovery every evening. Use this special link for podcast listeners:
https://bit.ly/fitness-lab-pod20

Send me your question about hormones, training, or anything you're stuck on, and I'll reply personally:
https://witsandweights.com/question

Timestamps:

0:00 - Testosterone for women and the FDA workshop
3:17 - Who's promoting testosterone to women
7:18 - Testosterone levels across menopause
9:24 - What 36 trials show testosterone does
12:08 - The high-dose muscle study
15:42 - Pellets, compounded products, and safety
17:02 - 4 basics for building muscle in menopause
21:21 - Tracking how you feel to use in your training
25:01 - Bonus: creatine and lean mass after 50

Episode Resources:

• Episode 501: what perimenopause does and doesn't do to your weight
• Episode 505: creatine for women in menopause
• Episode 511: belly fat after 40 and what hormone therapy can do
• Episode 439: HRT and fat loss after 40 (Dr. Maria Sophocles)

💪 Join Eat More Lift Heavy, the 26-week coached program to build muscle and lose fat after 40

📱 Get Fitness Lab, the AI coaching app for strength training and nutrition over 40

📊 Track your nutrition with MacroFactor and use code WITSANDWEIGHTS for a 2-week free trial

👥 Join the free Facebook community

❓ Ask a question for the show

Educational content only, not medical advice.

Is intermittent fasting right for you?

In my episode 458 (in early 2026), I gave you 5 ways intermittent fasting backfires. Then Lyle McDonald came on (in our most recent episode 516) to talk about his new fasting book. So which is it?

In this bonus episode, I give you my own take on whether Lyle's intermittent modified fasting makes sense for you, especially if you're over 40 or in perimenopause or menopause.

I explain why this is NOT the fasting I warned you about. Then I cover 4 traps: starting with an aggressive pattern, letting protein run low, expecting fast results when you're already lean, and using it when it isn't right for you. Then I give you a 4-week experiment and what to track to see if it works.

Listen to my full conversation with Lyle McDonald to learn how to use fasting to lose fat without losing muscle.
https://witsandweights.com/516

Timestamps:

0:00 - Is fasting bad after 40 or not?
2:47 - Why this isn't the same as time-restricted eating (TRE)
4:46 - Trap 1: Starting with an aggressive pattern
6:03 - Trap 2: Letting protein run low
7:20 - Trap 3: Expecting the last pounds to come off fast
8:34 - Trap 4: When this isn't for you
9:56 - A 4-week experiment and what to track

Episode Resources:

• Episode 516: Intermittent modified fasting with Lyle McDonald
• Episode 458: 5 ways intermittent fasting backfires for women over 40
• Lyle's Intermittent Modified Fasting book - https://witsandweights.com/lyle

💪 Join Eat More Lift Heavy, the 26-week coached program to build muscle and lose fat after 40

📱 Get Fitness Lab, the AI coaching app for strength training and nutrition over 40

📊 Track your nutrition with MacroFactor and use code WITSANDWEIGHTS for a 2-week free trial

👥 Join the free Facebook community

❓ Ask a question for the show

Educational content only, not medical advice.