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Most women over 40 were told to eat less. We never heard the science, and we never had a number. Here it is, with what it looks like on a plate.
The formula
Grams of protein a day. Lifting too? Make it × 1.0.
| Goal weight | Losing weight | Losing weight and lifting |
|---|---|---|
| 120 lb | 84 g | 120 g |
| 150 lb | 105 g | 150 g |
| 160 lb | 112 g | 160 g |
| 180 lb | 126 g | 180 g |
| 200 lb | 140 g | 200 g |
If you aren't lifting yet, 0.7 is your number. Work up to it.
Page two
Five plates, no scale, no app. The point is to recognise it, not measure it.
Page three
The pancakes, the yogurt bowl, the egg bites. Each one clears 30 grams before nine.
Page five
Every claim on the sheet, with the study it came from, in plain English.
One email with the sheet. Then a few notes from me over the next two weeks. Unsubscribe any time.