🎙 EPISODE 2: Protein for Fat Loss and Muscle Gain After 35 | Body Recomposition Podcast

Discover why protein is the unsung hero of body recomposition for women over 35. Learn the right intake and timing strategies to support lean muscle gain and sustainable fat loss without extreme dieting or cardio overload.

Keywords: protein for women over 35, body recomposition, fat loss podcast

Struggling to lose fat or see definition: despite working out? It’s not your age. It’s not your willpower. It’s likely your protein intake.

In this episode of The Body Recomposition Revolution, Robyn breaks down the science behind why women 35 and older need more protein than ever to see visible changes in their bodies. Learn how eating more protein can actually help you build lean muscle, torch fat, and finally achieve that toned, athletic look—without extreme dieting or cardio overload.

💡 Learning Objective:Listeners will understand how protein supports fat loss and muscle building for women 35+, and be able to identify the optimal daily protein intake needed to support a successful body recomposition plan.

🔍 Keywords: protein for women over 35, body recomposition, build muscle burn fat, fat loss for women, high protein diet, perimenopause fitness, women’s metabolism, how to eat for muscle tone

📲 Want more science-backed tools for body recomposition?Head to @racfitness_ on Instagram for free resources, coaching tips, and step-by-step guides to help you build muscle, burn fat, and feel strong at every stage of life.

30g of Protein: https://www.instagram.com/p/DG6mlMGuLsE/?utm_source=ig_web_copy_link

[00:00] – Intro Music + Show Description

Quick overview of the Body Recomposition Revolution and today’s learning objective: understanding how protein drives fat loss and muscle gain.

[01:40] – What Is Body Recomposition?

Difference between fat loss vs. weight loss, and why looking “toned” means building muscle.

[03:20] – Personal Story: Postpartum and Plateau

Robyn shares her personal turning point at age 35 and how traditional dieting stopped working.

[06:10] – Discovering Dr. Stacy Sims

Hormonal shifts at 35+, Dr. Sims’ research, and why our training and nutrition must change.

[08:30] – Protein 101

What protein is, how it supports muscle repair, and why it’s critical for recomposition.

[10:40] – Why Women Need MORE Protein

Debunking the outdated RDA and explaining Dr. Sims’ recommendations for active women.

[13:00] – Common Protein Mistakes

Missteps in distribution, total intake, and underestimating protein needs.

[15:20] – Tracking & Awareness

Why and how to use a macro tracking app like MacrosFirst or MyFitnessPal.

[17:00] – High-Protein Food Ideas

Quick list of easy, high-protein staples and preparation tips.

[20:10] – Prep Is Power

Meal prep strategy, batch cooking, and the importance of making your health a priority.

[23:30] – Discipline vs. Discomfort

Mindset: choosing your hard, putting yourself first, and staying consistent.

[25:30] – Closing: 30g Protein Cheat Sheet

A roundup of foods that deliver 30g of protein and a recap of the episode’s objective.