The Body Pod RE-RUN - Nutrition Strategies for Fat Loss in Menopausal Women with Mikki Williden, PhD
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Aug 21, 2025 
Dr. Mikki Williden, a nutrition expert with a PhD, offers invaluable insights specifically for peri- and postmenopausal women. She discusses the vital role of protein, optimal meal timing, and how hormonal changes affect body composition. Mikki debunks myths around protein intake and kidney health, showcasing how personal insights from continuous glucose monitors can enhance metabolic health. She emphasizes the importance of strength training combined with nutrition, as well as the psychological aspects of food choices in achieving lasting wellness.
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Make Protein Your Priority
- Prioritize protein first and aim higher than RDI when targeting fat loss or muscle maintenance.
- Start around 1.6 g/kg and increase to ~2.0–2.4 g/kg during fat loss phases to preserve muscle.
Lower-Carb Is Contextual Not Ketogenic
- Lower-carbohydrate doesn't mean ketogenic; tailor carbs to activity and symptoms.
- Typical guidance might be ~30–40 g carbohydrate per meal, with more around endurance training.
Use CGMs As A Learning Tool
- Continuous glucose monitors can provide practical, individualized feedback on how foods affect glycaemia.
- Use CGMs selectively for insight, not as the sole health metric or a requirement for everyone.