What I do for muscle

It starts with what you do before what you take.

You asked for the list, so here it is. I’m resisting the temptation to list all the things. This is the short version.

WHY MUSCLE

It’s not just for looks

Muscle is one of the largest endocrine organs in the body. It releases messengers called myokines that act on your bones, your brain and your gut, and it improves insulin sensitivity.Dr. Eric Fete, Ep #237
If you have no muscle, you’re not making myokines, and you can’t rebuild bone.Dr. Elizabeth Yurth, “Master Your Hormones” panel
We start losing muscle early, and as women we don’t build it as efficiently as men. Muscle is metabolically expensive, so if you’re not using it, your body makes a very clear decision to break it down. That’s survival, not laziness.Me, Ep #336 with Cynthia Thurlow
Your organs keep pace with your muscle. When you lift, your heart, lungs, liver and bones all have to keep up. Stop training, and they all stand down.Mark Sisson, Ep #250

Training comes first

I lift heavy once or twice a week when I’m home.
I do one or two HIIT workouts a week.
I do at least one mobility session a week.

If we don’t give the muscle a reason to grow, we can take everything we want and it won’t grow, especially in our 50s and 60s.

Lifting heavy is one of the most basic ways to protect your bone density.Me, Ep #184
Light little barbells won’t do it. Deadlifts, squats, presses, chin-ups (assisted is fine): start where you are and work your way up.Dr. Eric Fete, Ep #237
Doing the same weight for years isn’t progressive overload. If you don’t know how to lift, hire a trainer to show you, so you don’t get hurt.Cynthia Thurlow, Ep #336
Even women with osteoporosis can lift heavy, as long as it’s safe and supervised.Dr. Vonda Wright, Ep #375, on Dr. Beck’s LIFTMOR studies

Nutrition

I eat a protein-forward diet. I aim for a minimum of 100 to 120 grams of good-quality protein a day.

Most women eat 40 to 50 grams of protein a day. That isn’t enough to stave off muscle loss. Aim for at least 30 grams at each meal to switch on muscle protein synthesis.Cynthia Thurlow, Ep #336
Not sure where you are? Track your protein, fat and carbs for a week in an app like Cronometer (no affiliation).Cynthia Thurlow, Ep #336
As we age, our ability to build new muscle protein declines while breakdown stays the same. That’s why we need more protein as we get older, not less.Dr. Ross Pelton, Ep #176

With bigger meals I take digestive enzymes, so that protein is properly digested. An 8 oz chicken breast has about 40 grams of protein, but your gut can only absorb protein that’s been broken down into amino acids. Stress, eating fast and age all reduce the enzymes that do that.

BiOptimizers MassZymes

The digestive enzymes I take with bigger meals.

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Recovery basics

Hydration, sleep and recovery. They don’t need a list, but they matter.

Creatine is a non-negotiable

It isn’t just for gym bros. Creatine supports muscle recovery, bone remodeling and your brain, and the cognitive benefits are biggest for those of us over 50.Me, Ep #240
Women’s natural creatine stores are 70 to 80% lower than men’s.2021 review
As estrogen falls after menopause, we may need more creatine to keep brain and muscle function where they were.Siobhan Mitchell, Ep #472
Creatine may benefit women most of anyone.Dan Pardi, Ep #464

A 2026 analysis of seven trials in postmenopausal women found that 5 g a day or more, paired with strength training, added lean mass and leg-press strength. Low doses without training did nothing. So yes, you still have to lift.

I like a creatine stack that adds supporting nutrients for brain and muscle.

MitoQ Longevity Creatine Complex

5 g of creatine monohydrate, the most-researched form, plus citicoline for attention and focus. It’s flavorless and third-party tested: one scoop in water, coffee or a smoothie.

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The new player: Yolked

I use Yolked for Fortetropin, which is made from fertilized egg yolk. It works on myostatin, the body’s brake on muscle growth. Yolked is NSF Certified for Sport. I take it around my workouts, it’s easy to take, and it tastes delicious.

Whatever you do, get the vanilla flavor.

Yolked, powered by Fortetropin

In Yolked’s words, Fortetropin is “a revolutionary supplement that helps fuel muscle growth and enhance recovery,” designed “to support muscle health across all stages of life.”

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GO DEEPER

The episodes to listen to

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