Show Notes – Midlife Mayhem Podcast Episode Type: Venting / Educational RantProgram Mentioned: Mastering Midlife (Sept 21 – Nov 1) → www.midlifemonth.com 🎙️ Episode Overview In this episode, Joanne takes aim at a recent Telegraph article that claimed you can lose weight without losing muscle by following outdated and misleading advice. From the laughably low protein recommendations (45g/day for women) to the suggestion that light weights and bodyweight exercise are enough for midlife muscle preservation, Jo breaks down why this kind of misinformation is dangerous—not just frustrating. This episode is raw, fiery, and unapologetic—a venting session that highlights why midlife is not the time for “everyone gets a trophy” advice. Instead, it’s the time for clear, science-backed strategies that actually protect muscle, metabolism, and long-term vitality. 🔥 Key Topics Covered 1. Why 45g of Protein is a Joke The article recommended ~0.75 g/kg of protein per day (≈45g for women, 55g for men). Joanne explains why this 1960s RDA guideline is dangerously outdated and fails to account for modern research, especially in midlife when anabolic resistance sets in. For true muscle preservation, most adults need closer to 1.6–2.2 g/kg bodyweight. That’s triple what the article suggested. 2. Anabolic Resistance: The Silent Muscle Killer Jo breaks down the science of anabolic resistance and its connection to insulin resistance: Insulin resistance → harder to move glucose into muscle. Anabolic resistance → harder to move amino acids into muscle. Result: even if you think you’re eating enough protein, your muscles may not be getting fed. Why this matters: muscle loss accelerates with age, even for people who “do all the right things,” unless nutrition and training are dialed in. 3. The “Light Weights & Pilates” Trap The article claimed bodyweight training, yoga, Pilates, and light weights with high reps are “enough” for muscle preservation in midlife. Joanne explains why this is not effective for building or maintaining meaningful lean mass. Strength training needs progressive overload—challenging resistance that forces muscles to adapt. While bodyweight and Pilates have benefits, they don’t replace structured resistance training for midlife muscle protection. 4. Why This Matters Beyond Vanity Holding onto muscle isn’t about just looking “toned”—it’s about survival and independence later in life. Without enough muscle: Metabolism plummets. Fatigue and frailty increase. Quality of life in your 70s and 80s diminishes sharply. Midlife is the one opportunity to re-route the trajectory of aging—miss it, and the next chapter becomes exponentially harder. 5. The Problem With Mainstream Advice Articles like this reinforce mediocrity disguised as inclusivity: “everyone’s a winner” messaging. Jo argues this robs people of their chance to succeed because they’re never told the truth about what’s necessary. Clear, accurate information empowers people to do the work—and it doesn’t need to be complicated. It just needs to be correct. 6. Midlife as the Opportunity Window Too many people fear midlife without realizing the real fear should be what comes after if they don’t act now. Midlife = chance to reset metabolism, protect muscle, preserve energy, and ensure the later decades of life are vibrant. Ignore it, and the outcome is predictable: loss of muscle, independence, and quality of life. 💡 Cutting-Edge Add-Ons Protein Distribution Matters → It’s not just how much protein you eat, but how you spread it through the day (aim for 25–40g per meal with sufficient leucine). The Role of Resistance Training → Strength training triggers mTOR and muscle protein synthesis. Lighter loads can work only if trained to failure—but that’s rarely sustainable. Metabolic Flexibility → Without muscle, the body loses its best tool for glucose disposal and fat utilization, fueling insulin resista