Consume 2.0 g of protein per kg of body weight daily, while supplementing intake with 1200 mg of calcium and 2000 IU of vitamin D to preserve muscle and bone mass after menopause.

noli's read

This approach intelligently combines key levers to preserve the body's vitality and structure during this life transition. Regarding protein, the proposed intake of 2.0 g/kg is particularly ambitious: expert consensus groups, such as the PROT-AGE Study Group, recommend 1.0 to 1.2 g/kg to maintain physical tone, rising to 1.6 g/kg for very active individuals. For calcium, the target of 1200 mg per day is well-validated by the Bone Health & Osteoporosis Foundation guidelines for women over 50, although observational studies suggest prioritizing dietary sources rather than supplements alone to ensure proper assimilation. Finally, an intake of 2000 IU of vitamin D aligns well with the Endocrine Society guidelines to optimize the body's use of calcium. In short, while the micronutrient benchmarks are highly consistent, the protein target proves to be overestimated for a moderately active person.

the sources

1. 1Garolla A, Torino M, Sartini B, et al. 2013
2. 2Gundersen TD, Jørgensen N, Andersson AM, et al. 2015
3. 3Blueprint Protocol (protocol.bryanjohnson.com, CC BY-NC)