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The goal is not perfection, but a more proportional and comfortable result that aligns with realistic expectations

Jernigan NL, Naik JS, Weise-Cross L, Detweiler ND, Herbert LM, Yellowhair TR, et al

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My recommendations: Eat 1.3 to 1.6 grams of protein per kilogram of ideal body weight daily Resistance train 2 to 3 times per week Use a high-quality whey protein (like in my menopause power shake) Track progress with DEXA or a smart body composition scale It Is Not Willpower