What specific diet advice does she give?

She recommends prioritizing protein, getting enough at meals, and then tailoring carbohydrate and fat intake to your needs.

• Protein target: Aim for about 1 gram of protein per pound of ideal body weight; she also says 0.7 grams per pound can be an option. 1
• First meal and distribution: Get 30–50 grams of protein in the first meal. Distribute protein across meals; she gives roughly 45 grams at the first meal as an example and notes that the first and last meals are especially important. 2 3
• Protein quality: Prioritize high-quality protein sources. Plant-based eating can meet needs, but may require more total protein—she cites about 1.6 grams per kilogram for plant-based protein. 4 5
• Aging and resistance training: Protein needs at a meal rise with age; she says older adults may need 30–50 grams to stimulate muscle protein synthesis. She recommends pairing adequate protein with resistance training to support muscle health. 6 7
• Carbohydrates and fats: She suggests starting around 130 grams of carbohydrates and adjusting up or down based on metabolic health and activity. Carbohydrates or fat can make up the remaining calories, while ensuring enough essential fats. 8
• Protein with exercise and body composition: She cites 1.6 grams of protein per kilogram alongside resistance training as evidence-based support for improving body composition. 9

Overall, her central advice is to make protein the priority, then adjust the rest of the diet to individual circumstances. 10