Do you need expensive protein to see results?

In women aged 40-77, both moderate and high protein intake improved cholesterol levels when paired with resistance training.

Test your knowledge

A woman in her 50s wants to improve her cholesterol and heart health by starting a weightlifting routine and increasing her daily protein intake. Based on the study's findings, which of the following best describes how she should interpret the results regarding her kidney and liver health?

A) She should stick to the lowest protein level possible because higher protein intake causes measurable damage to the kidneys and liver.
B) She can feel confident that the changes in her blood markers are signs of organ injury and should consult a doctor before starting.
C) She can likely proceed with higher protein levels because the small changes in her blood markers do not necessarily mean her organs are being harmed.
D) She must choose between weightlifting or cycling, as the study proved that combining both exercises is unsafe for older women.

🔬 The Breakdown

Context: This confirms that muscle-building movements are effective for heart health, regardless of whether you can afford premium supplements.

Reality Check: The study used high-protein diets and cycling, which can be difficult to sustain without a gym membership or specialized meal plans.

Takeaway: Prioritize bodyweight resistance exercises—like squats or push-ups—to improve your lipid profile using the protein already in your meals.

Published September 16, 2026

The science, explained

Evidence Check: This was a randomized controlled trial involving 83 women who were tested over 12 weeks.

Conventional Wisdom Check: This refines the common fear that high protein intake automatically damages the kidneys in healthy individuals.

Everyday Translation: While your blood test numbers might shift slightly as your body adapts to new habits, these specific changes don't mean you're hurting your organs.

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