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The Protein Memo Nobody Sent You
The Protein Memo Nobody Sent You
You had Greek yogurt for breakfast. Chicken for dinner. Maybe a protein bar in between. You're probably at 60 grams of protein. You need double that.
If you’re a woman over 40 — especially if you’re in perimenopause, menopause, or on a GLP-1 like Ozempic or Mounjaro — your protein needs are significantly higher than what most calculators tell you. And the reason nobody told you is that nobody was paying attention to women like you in the first place.
This episode breaks down why your protein needs changed, how much you actually need, and the per-meal strategy that makes it doable without eating like a bodybuilder.
In this episode:
- Why your muscles need more protein now than they did at 30 — and what happens when they don’t get it
- The government protein recommendation is the nutritional equivalent of a minimum credit card payment. The real number: 1.6–2.2g per kg of bodyweight — and the research keeps pushing it higher.
- Why timing matters more than totals — and how most women miss the window at breakfast and lunch
- The specific risk GLP-1 users face with muscle loss, and why the number on the scale isn’t telling the whole story
- A simple framework: 30–40 grams, 3–4 times a day, protein first on the plate
- Why this isn’t just about the gym — it’s about carrying your own groceries at 70 and getting off the floor at 75
The protein framework
(daily targets, per-meal cheat sheet, GLP-1 modifications) is a free article on the Deep Kimchi Substack this week.
NEW for paid subscribers:
A protein tracker is now built into the Training Lab app.
Same login as your training program. Enter your weight, it calculates your target, you tap a meal and log a number. No calorie counting. No macros. Just protein. Built for women 40+ — because the trackers that already exist weren’t.
Follow Deep Kimchi — articles, podcast, and training education are free. The workouts and the tracker are for paid subscribers.
You are not a damsel in distress. Be the hero of your story.
— Michelle
Share Deep Kimchi
Chapters:
(0:00) Cold truth about protein
(0:31) Intro
(1:00) Why your body changed the rules
(2:15) The real number
(3:30) Why timing matters more than totals
(4:45) If you’re on a GLP-1
(6:00) The simple version + the new tracker
(7:30) Why this matters — beyond the gym
(8:15) Save Our Paws
Even more…
The new Deep Kimchi Training Labs app — paid subscribers only
Previous episode: Why Your Back Day Matters More Than You Think→
https://deepkimchi.substack.com/p/inside-the-program-why-your-back
A portion of every paid subscription supports Save Our Paws, an animal rescue in Romania.
Subscribe at https://deepkimchi.substack.com/subscribe
Subscribe now
About Deep Kimchi:
Evidence-based strength training and nutrition for women in midlife. No fluff. No pink dumbbells. No recycled advice from someone who’s never had a hot flash. Just programming that accounts for your biology and respects your intelligence.
Michelle Burleson is a bestselling author, coach, former D1 athlete, and taekwondo black belt specializing in women’s midlife strength and nutrition at DeepKimchi.Substack.Com.
Get full access to Deep Kimchi at deepkimchi.substack.com/subscribe
View all episodes
By Muscle building for women 40+ who want the truth and not the pep talk.
5
55 ratings
The Protein Memo Nobody Sent You
You had Greek yogurt for breakfast. Chicken for dinner. Maybe a protein bar in between. You're probably at 60 grams of protein. You need double that.
If you’re a woman over 40 — especially if you’re in perimenopause, menopause, or on a GLP-1 like Ozempic or Mounjaro — your protein needs are significantly higher than what most calculators tell you. And the reason nobody told you is that nobody was paying attention to women like you in the first place.
This episode breaks down why your protein needs changed, how much you actually need, and the per-meal strategy that makes it doable without eating like a bodybuilder.
In this episode:
- Why your muscles need more protein now than they did at 30 — and what happens when they don’t get it
- The government protein recommendation is the nutritional equivalent of a minimum credit card payment. The real number: 1.6–2.2g per kg of bodyweight — and the research keeps pushing it higher.
- Why timing matters more than totals — and how most women miss the window at breakfast and lunch
- The specific risk GLP-1 users face with muscle loss, and why the number on the scale isn’t telling the whole story
- A simple framework: 30–40 grams, 3–4 times a day, protein first on the plate
- Why this isn’t just about the gym — it’s about carrying your own groceries at 70 and getting off the floor at 75
The protein framework
(daily targets, per-meal cheat sheet, GLP-1 modifications) is a free article on the Deep Kimchi Substack this week.
NEW for paid subscribers:
A protein tracker is now built into the Training Lab app.
Same login as your training program. Enter your weight, it calculates your target, you tap a meal and log a number. No calorie counting. No macros. Just protein. Built for women 40+ — because the trackers that already exist weren’t.
Follow Deep Kimchi — articles, podcast, and training education are free. The workouts and the tracker are for paid subscribers.
You are not a damsel in distress. Be the hero of your story.
— Michelle
Share Deep Kimchi
Chapters:
(0:00) Cold truth about protein
(0:31) Intro
(1:00) Why your body changed the rules
(2:15) The real number
(3:30) Why timing matters more than totals
(4:45) If you’re on a GLP-1
(6:00) The simple version + the new tracker
(7:30) Why this matters — beyond the gym
(8:15) Save Our Paws
Even more…
The new Deep Kimchi Training Labs app — paid subscribers only
Previous episode: Why Your Back Day Matters More Than You Think→
https://deepkimchi.substack.com/p/inside-the-program-why-your-back
A portion of every paid subscription supports Save Our Paws, an animal rescue in Romania.
Subscribe at https://deepkimchi.substack.com/subscribe
Subscribe now
About Deep Kimchi:
Evidence-based strength training and nutrition for women in midlife. No fluff. No pink dumbbells. No recycled advice from someone who’s never had a hot flash. Just programming that accounts for your biology and respects your intelligence.
Michelle Burleson is a bestselling author, coach, former D1 athlete, and taekwondo black belt specializing in women’s midlife strength and nutrition at DeepKimchi.Substack.Com.
Get full access to Deep Kimchi at deepkimchi.substack.com/subscribe