How Protein Helps Gain Lean Muscle and Fat Loss | Women Over 50 

From The What, When & Why to Exercise for Women 40+ online event www.flippingfifty.com/womensexercise

I found you by accident (I'm sure it was God who led me here). I'm 62 years old. Was ALWAYS fit and an avid runner until 2019, when I was in a horrible accident. The accident and Covid did a number on my fitness level. I was a 16/8 intermittant faster and was Keto'ish.....and the weight began to increase, no matter what I did. I am sooooo inspired to start weight training and upping my protein intake. Thank you for the valuable information you're providing. I genuinely feel like I can regain my health. 🙂

Thank you!! You have a great way of explaining things and painting great visuals for us.

WOW, this is so helpful! Am about to turn 53, very tall and thin with little muscle my whole life, don't like the flab :( quit exercising about 4 years ago, picked up a tiny bit in March. YOU LOOK GREAT! Thank you!

Such a great way to track our protein intake and it is so much simpler than what we have been told in the past. Thank you, Debra.

So happy to find your videos on my feed this morning, just turned 52 on 6/20, and have been a daily excerciser since mid 20s, walking pilates yoga strength training and only today have i learned where tabatas came from... I appreciate you and the many topics especially this topic i have much to learn 🤷🏻‍♀️👍😊

I learnt so much from this single video - thank you!!

I have learned so much from your videos. Thank you for sharing your knowledge!

I am 54 and going through menopause now. I am in training to Achieve an Ifbb card. 194 lbs to 177.5 . 🎉❤. It's going well. Thank you for your guidance.

Great follow up to the videos! Super helpful information thanks!

Thank you very much. You are always full of sound sensible advice.

Excellent, like Gabrielle Lion, would add Dr Sean Baker and dr Ken Berry, and especially dr Anthony Chaffe.

Thank you for sharing. I gained so much information.

I've been hearing, "eat more protein, eat more protein" for a few years now but you are the first person to clearly explain why that is important and the best way to do that. Thank you!

Thank you for being so articulate, and friendly- u help me sooh much!

Excellent, excellent video. Thanks so much.

Fabulous explanation!!!!

This is great! I am 52 and have been incorporating weights into my workouts and have been so hungry!!! 😂 I guess I need more protein! Thank you.

Great info! Do you have a video or a talk in the summit that addresses how many fat & carbs. Is there a formula for this as well? Also and even more importantly is their a video or summit talk that speaks on how to calculate your total calories per day when you are weight training and active each day. My struggle is chronic under eating bc I don’t know how to discern the appropriate number of calories to consume each day when doing training that is vigorous. Thank you for ur generosity in sharing all this free information with the community❤️

Love your page and the content you put out. I’ve lost LOTS of body mass and have little to no muscles. Have had some health issues these 2 last yrs but the cure is to bring up my immune system and strengthen my body. I’d love to learn more about these kind of post you post, very informative. Thank you. Btw I’m 56

Thank you so much. I switched to a plant-based diet a month ago and I have been gaining weight in my abdominals. I am going to add fish and eggs back into my diet to see if that will make a difference. I am frustrated because I eat right and exercise and I am gaining weight. I am pre-menopausal too. Thank you

I’m about to turn 60 and have only started hand weight workouts about 2 months ago. I’ve seen results and I’m excited! Also I cut sugar and most bread, and have upped my protein. I had never paid attention to protein before. But even with being purposeful with adding protein, and including a protein smoothie in the middle of the day, I don’t know how to get as much as this vid recommends. I’m 147…I can’t even reach the goal of 30 grams per meal! Please, what are easy ways to get a lot of protein? Another plus so far is that im rarely hungry and sleeping better, and more energy! Thank you….loving your videos!

Hi, would you consider doing a video on continuous glucose monitors? I'm 50 and seriously looking to incorporate a CGM into my life, but not sure which ones are best. Thank you!

This was so insightful. How about protein intake post-hiit workout?

Great 👍 video.

Very very helpful 😊

Such valuable information. Thank you🎉

Question: Somewhere along the way I heard it said that large amounts of protein is not good for the kidneys. Can you speak into that?

TMI!

Do you have a video that addresses amounts of Fats, carbs and total calories per day? Thank you

Great content Debra - thank you! I'm a 4'9.75" 78 lb 65-year-old and have been eating much more protein & doing a lot of strength training and now have muscles where I never had them my entire life!! Anyway, as tiny as I am, should I still get 30 grams of protein a meal? Since I use Cronometer, I sometimes end up with over 90 grams of protein because it not only counts the high-quality protein sources, it also counts the protein in sweet potatoes, arugula, nuts & collagen... but the actual protein from animals & yogurt is more around 70... what to do???

My best weight is 119 lb. That means 119g of protein. Normally I have 3 meals each with 40g per day. When I do strength workout early afternoon, I have Protein afterwards. Do I need less protein at that day for dinner, or the 40g like on a non exercise day?

You recommend strength training only every 72 hours- what do we do for exercise the other days of the week? Can we do HIIT training or do we need to do absolutely nothing? Thank you

So, meat protein is best, which is great because I love meat! But I'm trying to get my head around eating enough meat at breakfast. What about the protein in eggs, cheese, yogurt? Same as meat, or slightly inferior? BTW, just recently found and subscribed to your channel, and you actually say things that I've either known intuitively or had strong hunches about for years. 👍

I'm 40 and post menopausal and recently started having high blood pressure issues. I weigh 118 lbs, and my healthy and ideal weight is 130 lbs. How can I put on weight in a healthy way?

What if i need to fast to heal my hormones, blood sugar etc...do i still try to meet those protein goals?

Love your videos..what's a good smart scale to purchase

Question I am 61 years old. I work out with Personal Trainer 2-3 days a week for 30 mins. I am walking 5 miles as my cardo approx. 3 miles. I total approx 10K to15K steps about 5 days per week. I am on HRT. Check blood levels qtrly. BMI is still at 25 weight at 137. I have eaten 1700 calorie diet low fat low carb. and as low as 1000 calories per day. I can not get off the 10lbs to be at my ideal weight of 127. I loose 2lbs only to put it back on the following week or even in less time. what can i do differently to move the scale?

I have been looking for a smart scale, would love to have some recommendations. Thanks!

What if you're 60 and intermittent fasting, do you still maybe take a protein shake before or after your morning workout in the fasting time? Or just try to get it in during my 6 hour feeding window?

Thx for this video. Question: is it important to eat protein and complex carbs within a certain amount of time after an hour of exercise like BODYPUMP? I’m 58 and teach 5x a week but my body isn’t toned or hold muscle like I used to with this level of activity. I tried intermittent fasting for about 8 mths but stopped and trying to get 40g protein each meal instead.

Post menopause. 41. I have been having a little bit of carb with my breakfast and dinner is it wrong to have carbs in with breakfast? Just to help with sleep??

Getting almost 60g of protein per meal for my ideal is a lot. I’m finding it hard to get that much and still get enough veggies too.

Sounds like I need to start eating my snacks with my meals

Hi! What do you think about protein powder and greens powder?

would you please verify or nullify if a 57 yr old woman can only process a maximum of 30 grams of protein at one meal?

I love your channel I just want to ask I’m 5 ‘1” at the moment I’m 56.5 kg I like to get to at least 52 kg but I’m finding because of my height my calorie intake according to my height is much lower so when I try and eat for example 115-120g of protein a day plus vegetables I end up eating more calories than I need for my height so losing those last 4 kg it’s really hard. I do weight training three days a week at the gym and I’m lifting heavy and in between I do long walks or swimming and now have incorporated a couple of 10 second sprints. So what’s happening is that my weight is stable but I’m getting muscle wastage if I cut my calories or don’t have many carbohydrates as I’m doing high-protein low to moderate carbohydrate and at times I can get extremely tired and find it hard to do my weight training ….I wish I was 5 foot 10 because I’m still lifting the same amount I of weight but I have to eat less calories…by the way I’m 63 help ! 😢

If I eat too much protein my blood sugar spikes ! I like Mike Mutsel from high intensity health who advises a minimum of 1.2 to 2.2 times your ideal body weight in kilograms of protein per day ! For example if my ideal weight range is 120 pounds ( I’m very petit height ) that 54 kilograms multiply that by 1.2 to 2.2 that’s the total protein in grams per day ! 64 grams to 108 grams per day !

What is an ideal protein breakfast?

I'm 5'8" with a large frame. If my ideal weight is 140 lbs then I should be eating 140 grams of protein per day. That seems like an awful lot of protein. Am I mistaken in my calculations? Does that mean roughly 47 grams of protein per meal in a 3-meal day? Thanks for the great video! Very informative!

I am intermittent fasting. Is that good.

Maybe I missed something…I way 120 and feel that’s a good weight for me. If I need 120g of protein a day and you suggested 30g for breakfast, how can I possibly get 120g a day. I don’t think I could digest over 40g at a time and even that would require 40g at all thee meals. What did I miss in your explanation?

I am 5 feet tall 97 pound. I eat 4 meals a day. however, I cannot gain any weight. I eat a lot of food each meal until my stomach is full. I am 57 yo female, I believe I eat at least 80g protein a day plus doing resistance exercise at least one hours a day. I don’t know what else I can do to increase my muscle mass. From my my smart scale, my muscle mass is 72 pounds and it’s in the lower end.

❤❤❤❤❤

I thought you initially said 1 gram of protein per kg. 1 kg is 2.2 pounds. So that would be less protein for a 120 pound person.

Do we need to take dhea

Hi I do intermittent fasting so I skip breakfast n I eat my 1st meal between 11 and 2pm.. I'm about 155 lbs.. 5 ft 5 n a half. I'm 44 n I always strength train my upper body from home. Arms abs shoulders... every day.. I built good muscle in my arms n abs n when I eat after me fast I eat either salads with some meet or celery with tuna... that keeps me full n I go to bed about 730pm.. I have a bad habit of snacking while I'm in bed b4 I fall asleep n I eat chocolate n some chips n some vitamin gummys which have sugar.. I notice if I stick to 1 meal during the day I'm fine but I noticed if I eat till I'm full I gain weight.. I'm trying going back to keto cause I had gotten down to about 135lbs my goal weight is 125-130 which I was that weight my whole life till I got older and until I go back on keto and cut the sugar it seems that I can't lose alot of fat as fast as being on keto.. so I'm eating in a calorie deficit n I lose weight just a few ounces per day.. its so much harder to lose weight now compared to when I was younger but anyways my question is did I kinda break my metabolism in some way from being on keto? I was on it n made it a life style for over a year n was in ketosis for over a year straight...n when I went back on carbs I gained all my weight back. So do I gotta do low carb for the rest of my life? Ill keep weight training 💪 cause it gives me energy but I want my toned body thats currently hiding behind a few inches of fat.. but it seems so hard to maintain .. any advice?? And thank u for ur awesome channel 💗.. ps.. I don't take breaks as far as skipping a day with my workouts n I'm gaining muscle still. Should I take a days break or cuz if I do I gain weight.. so what do u suggest that may work to lose the fat faster.. n I start my fast after I'm in bed n after I'm done snacking about 730pm. Till between 11am -2pm thats when I break my fast. I been hearing doing water fasts r great to detox the body I'm thinking about starting a water fast or liquid fast n just drinking protine shakes till I'm at my ideal weight but how do I maintain my goal weight after Aliquippa fast with out gaining weight back from eating again? I heard fasting doesn't start to hurt the metabolism if u do it like every other day or id u do it repetitively like weekly or every few days.. but keep the protein coming in the form of shakes. I drink adkins shakes which have 15g of protein each plus many vitamins in them and I drink the Walmart brand which has 30gs of protein in each one also with alot of vitamins...

I don't think I heard the answer to how much protein needed per day. I just watched a video where you said 30 grams a day, then you made a breakfast with the entire 30 grams, so now this video sounds like *insert the number of grams for our individual needs, let's say 30 grams* but is that per meal (bfast and dinner) or per day. You say snacking on high protein foods doesn't help, but then you say have "some" protein during the day to keep levels up. I am totally confused. :/

At 11:23, a 128 lb woman would need the protein but in kg, not lbs, right? Not 128 oz of protein.

I need to gain muscle but really don't want to lose weight

I feel best eating meat for protein

Perfect Aminos? First things in the morning since I don’t like a large “protein meal” first thing In The morning

You are absolutely stunning, BEAUTIFUL

So if I am 70 kg,I should have 70 gr. Protein a day?

How tall are you?

Can I take protein shakes rather so I know I'm getting it.

The Healthy Emmie channel says animal products make estrogen and progesterone go out of wack, up and down, so to stay away from them. Is this true? She was talking about during menopause. Confused about all this and don’t know who to believe.

How do vegans get enough protein without getting too many calories? 🤔

Bullshit go to the point