From 1 episode
How much protein should I eat if I'm insulin resistant?
Answered by Nikkiey Stott and her guests · Updated
The short answer
On Ep. 159, Dr. Morgan Nolte recommends about one gram of protein per pound of ideal body weight, not current weight, spread through the day in doses of at least 30 grams of high-quality protein per meal. She pairs it with good sleep and hydration, which she says naturally lowers carbohydrate cravings.
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Dr. Morgan Nolte explains the one-gram-per-pound-of-ideal-body-weight target
Plays from 35:43 · Ep. 159: How to Reverse Insulin Resistance After 40
Dr. Nolte sums up: water, then protein spread out in doses of at least 30 grams
Plays from 39:34 · Ep. 159: How to Reverse Insulin Resistance After 40
Why sleep, water and protein lower carb cravings before you cut carbs
Plays from 35:16 · Ep. 159: How to Reverse Insulin Resistance After 40
The full answer
The key word in Dr. Nolte's target is ideal. She gives an example: someone at 250 pounds might think 170 is a realistic goal, but their ideal body weight may be closer to 140, so their target would be about 140 grams of protein a day. If that number feels out of reach, her starting point is simpler: get at least 30 grams of high-quality protein at each meal to support muscle health, and build from there.
Why start with protein instead of cutting carbs? Dr. Nolte sees many people with intense sugar cravings who go straight to slashing carbs and sugar. Her point is that they don't have the foundation in place to reduce cravings in the first place. Her order of operations is:
With those in place, she says carb cravings come down on their own. It's not a willpower problem. It's a missing foundation.
- Sleep well
- Hydrate, at least half your body weight in ounces of water a day, with electrolytes during fat loss
- Eat your protein
Protein sits alongside the rest of her plan. She isn't afraid of healthy fats, which she says keep the insulin response lowest compared with protein, starches or sugars. She suggests 20 to 30 grams of fiber a day. On carbs, she says it's person specific: the more insulin resistant you are, the fewer you can likely tolerate, and around 30 grams of net carbs per meal or less is a reasonable starting place. She also describes timing some carbs around workouts, noting the 30 minutes after exercise as a window when muscle can take in glucose with less insulin.
Insulin resistance is a medical condition, so treat these as the guidance shared on the show and work with your doctor on what fits your health picture.
From Nikkiey Stott and WarriorBabe's coaching. For education, not medical advice: talk to your doctor about your own health.
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How much protein do women over 40 need?
Most guidance on The WarriorBabe Show lands at about 1 gram of protein per pound of body weight per day for women over 40, based on goal weight if you have a lot to lose. Nikkiey says strength-training women may need 1.2 or even 1.3. Some episodes and guests cite 0.7 grams as the floor.
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Protein for Women
Does eating more protein help with fat loss?
Yes. Nikkiey explains that protein helps fat loss in three ways: your body burns more calories digesting it than carbs or fat, it protects and builds muscle while you're eating less, and it keeps you full so cravings don't derail you. She's also clear the digestion boost is small compared with exercise.
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How much protein do I need to lose fat and build muscle at the same time?
Nikkiey's range is about 0.8 to 1 gram of protein per pound of body weight per day, so roughly 150 grams if you weigh 150 pounds. If you have a lot to lose, she bases it on your goal weight instead. One video also sets 100 grams a day as your minimum.
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56 minHow to Reverse Insulin Resistance After 40
With Dr. Morgan Nolte