If you're a midlife woman trying to build muscle, lose stubborn fat, and finally get straight answers about protein, this episode of The Body Pod is required listening. Host Hailey Babcock sits down with nutrition scientist Mikki Williden, PhD, and nutrition coach Brandon DaCruz to tackle the online protein controversy head-on: is there really a "ceiling" of 1.6 grams of protein per kilogram of body weight, or does that number change entirely once a midlife woman is strength training and eating in a calorie deficit? Drawing on a 2025 meta-regression on protein dosing, Bill Campbell's body recomposition research, and decades of clinical experience, Brandon and Mikki break down exactly how much protein women over 40 need to protect muscle mass, support bone density, and build a body recomposition: losing fat and gaining muscle at the same time.The conversation goes far beyond protein numbers, digging into the fat loss strategies every midlife woman should understand before trying them. Brandon explains protein-sparing modified fasts and rapid fat loss protocols — including who they're genuinely appropriate for and why chronic dieters and lean women trying to get leaner should approach them with real caution — while Mikki offers a more sustainable alternative using calorie cycling and diet breaks to create a deficit without the burnout. The two also unpack the real science behind spot reduction, walking through the physiology of fat loss (lipolysis, transport, and oxidation) to explain whether targeting fat loss in the abs, arms, or glutes is actually possible.This episode also confronts the hidden hormonal risks of chronic dieting in midlife, including low energy availability, thyroid dysfunction, and declining bone mineral density, referencing the IOC's 2023 consensus statement on Relative Energy Deficiency in Sport. Hailey, Mikki, and Brandon also touch on GLP-1 medications, muscle loss, and the pressure many women feel to be "rail thin," closing with Mikki's simple 3-day food journal exercise designed to reveal what's really stalling fat loss progress. Whether you're navigating perimenopause, menopause, or just tired of conflicting advice, this roundtable delivers the nuanced, evidence-based guidance midlife women need to build muscle, lose fat sustainably, and protect their long-term hormone health.If you love what you learned in this podcast, Mikki Wlliden is one of the featured experts in our Fat Loss Happens Education course starting September 8th. Join now for our 7-week science-backed education program that teaches midlife women how to lose fat, build strength, and keep results, without extreme diets or endless cardio.Hailey Happens Fitness Membership is the only fitness investment that grows with you! Get instant access to my full training system and design a training year that fits your midlife goals and body. Start training with a 10-day free trial →Finish 2026 Strong. Two expert-led ways to close out the year, each with a community of women learning and training beside you. Be first in line → when we open doors for early access to Fat Loss Happens Education course and the Shred Happens challenge.

Ask this episode

“What did the council decide on item 42?” — answered with the speaker and the moment.

Transcript

Related