Muscle Building Vs Muscle Loss With Various Diets And Or Protein Amounts

You are trying to build muscle but dealing with muscle loss with various diets, you may not know it’s the diet itself. 

If you’ve ever wondered whether you’re eating enough protein, eating too little, or following the wrong diet for muscle, this episode clears it up.

From intermittent fasting to keto, plant-based diets to protein intake, this conversation breaks down what actually preserves muscle—especially for women in midlife.

We’re answering questions you may not know to ask about muscle loss with various diets or amounts of protein.

My Guest:

Esther Blum is an Integrative Dietitian, Menopause Expert, host of The Midlife Realignment podcast, and TEDx speaker. She helps women find the light at the end of the vaginal tunnel through nutrition, hormones and self-advocacy.

Esther is the bestselling author of See ya later, Ovulator, Cavewomen Don’t Get Fat, Eat, Drink and Be Gorgeous, Secrets of Gorgeous, and The Eat, Drink, and Be Gorgeous Project.

Known as Gwyneth Paltrow’s menopause mentor, Esther has appeared on the Today Show, ABC-TV, and Good Day NY and is frequently quoted in goop, Oprah Daily, Well + Good, and Forbes.

The Real Cause Of Muscle Loss With Various Diets Most Women Miss

Questions We Answer in This Episode:

• Does protein timing matter or is total daily intake enough?
• Can intermittent fasting lead to muscle loss if protein is too low?
• How can you tell if you’re losing fat or losing muscle?
• How much protein do women really need to prevent muscle loss?
• Is eating too little actually slowing your metabolism and fat loss?
• Do diets like keto or plant-based affect muscle and hormones differently?

Protein Timing vs Total Intake

• Hitting protein within a 24-hour window is sufficient
• Intermittent fasting can make it harder to hit protein goals

Intermittent Fasting & Muscle Loss Risks

• Short eating windows = harder to consume enough protein
• Many fasters under-eat protein unintentionally

How to Track Muscle vs Fat Loss

• Use InBody scans for muscle vs fat tracking
• Tape measurements + how clothes fit = practical indicators
• Avoid over-measuring (monthly is enough)

Bone Density & Why It Matters Earlier Than You Think

• DEXA scans are gold standard
• Women should start baseline scans around 40–45 (or earlier)
• Tracking early helps prevent long-term bone loss

Protein Intake for Women

• Minimum recommendation: 100g protein per day
• Based on research showing muscle preservation under stress

Under-Eating & “Starvation Mode”

• Many women eat 900–1,100 calories → too low
• Body holds fat and loses muscle in response
• Metabolism slows to protect survival

Reverse Dieting / Refueling

• Slowly increasing calories (100/day increments)
• Can start with protein or carbs depending on stress/hormones
• Carbs help support thyroid and cortisol balance

Eating More Can Lead to Weight Loss

• Increasing carbs improved metabolism and fat loss
• Under-eating causes fatigue, stress, and plateau
• Mental barrier: fear of eating more
  
  

Muscle Loss With Various Diets And Why Eating Less Is Not Working 

Plant-Based vs Animal Protein

• Common deficiencies in plant-based diets:
  • • B12
    • Iron
    • Zinc
• Harder to balance blood sugar and build muscle

Keto Diet & Muscle / Hormone Impact

• Short-term benefits (e.g., reduced hot flashes)
• Long-term concerns:
  • • Thyroid suppression
    • Hormonal imbalance
    • Gut health decline (low fiber)
• Sweet spot: ~3 months max

Protein-Sparing Fasting Diet

• Very low calorie + high protein approach
• Short-term only (a few weeks)
• Long-term risks:
  • • Muscle loss
    • Bone loss
    • Metabolic damage

Smarter Intermittent Fasting Approach (5:2 Method)

• 5 days normal eating, 2 low-calorie days
• Still difficult for most women to sustain
• Many do better with consistent daily eating

Connect with Esther:

• Website – Esther Blum
• Instagram – @gorgeousesther
• YouTube – Esther Blum
• LinkedIn – Esther B