Where the evidence actually is
Food and fitness
Most of what is sold to women in midlife grades weak. The things that grade strong are unglamorous and largely free: lifting something heavy two or three times a week, eating enough protein, protecting sleep, loading your bones.
Progressive resistance training two to three times a week, 1.2 to 1.6 grams of protein per kilogram of body weight per day spread across meals, and weight-bearing loading for bone. That combination addresses muscle loss, metabolic change and bone density at once, and nothing in the supplement aisle comes close to it.
Strength training after 40
What the research supports, what the sessions look like, and how to start if you never have.
strongProtein in midlife
How much, why the target rises with age, and whether the powder is worth buying.
Long-termBone health
The fastest loss happens in a silent window around the final period. What actually protects bone.
moderateCreatine
The best-evidenced supplement in the aisle, and the most misunderstood. It works with training, not instead of it.
SymptomWeight that will not shift
Why the redistribution is hormonal, the total is mostly ageing, and why more cardio makes it worse.
Caribbean kitchens, alcohol and sleep, walking for bone
In the pipeline. Each needs a named clinical reviewer before it publishes, which is slower and is the point.
The questions to ask your doctor
A one-page guide built from what women told us their appointments were missing. Free, and we will not sell you anything in it.
One email to deliver it, then a weekly note you can leave whenever you like. We never sell your address, and we never attach it to anything you type into the check or the assistant.