What Women Need to Build Muscle & Lose Fat with Nutritionists Mikki Williden, PhD & Brandon DaCruz
About this episode
This episode discusses protein needs and fat loss strategies for midlife women with experts in nutrition.
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…
People in this episode
Host: Hailey Babcock
Guests: Mikki Williden, PhD, Brandon DaCruz
Topics covered
- muscle building
- fat loss
- nutrition
- protein intake
- midlife women
- diet strategies
Keywords
- protein
- muscle mass
- fat loss
- calorie deficit
- midlife women
- diet breaks
- protein-sparing modified fasts
Mentioned in this episode
Organizations: Bill Campbell
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