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3) Eat to Stay Full and Preserve Lean Mass Protein target: aim for 1.62.0 g/kg per day based on your current body weight (or use a reasonable goal weight if you have a high BMI and your clinician advises it)a range supported by evidence, including a 2017 position stand from the International Society of Sports Nutrition (ISSN) (2017 position stand) and a 2022 systematic review
Calcium at 1,000 to 1,200 mg daily and vitamin D at 1,500 to 2,000 IU daily are baseline supplements for any woman in significant caloric restriction who is also reducing the estrogen-producing fat tissue
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It also has antioxidant properties that improve overall skin health
For example, folate levels were 35-fold higher in white wheat bread leavened with a Saccharomyces cerevisiae strain, originally isolated from the Rainbow trout intestine, compared to white wheat bread leavened with a commercial Bakers yeast strain 866
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