The other half
Food decides how much you weigh. Lifting decides what it is made of.
Unlock Strong is the strength program the same two people built, for the same reader. Two or three days a week, thirty to forty minutes, at a gym, with dumbbells at home, or with no weights at all. It tells you what to do on Monday and Thursday and how to add weight without hurting yourself.
Why the two belong together
Without lifting, a share of everything you lose is muscle, and after forty it does not come back on its own. In older adults losing weight, resistance training was what preserved lean mass; extra protein alone did less [14]. Lifting three times a week prevented about 94% of the muscle loss dieting caused [15]. And more protein without lifting does not build muscle; the trials that added muscle added it to people who lift [1]. So the food half needs the lifting half, and the lifting half needs the food half. Same protein rule on both: 0.7 to 1.0 g per pound of ideal body weight.
What is in Unlock Strong
- A two-minute setup that assigns your program: two or three days, gym, dumbbells or no weights, and modifications for knees, shoulders, backs, tendons and bone density.
- Your first four to six weeks, then the main twelve, then how to keep going for years.
- Printable weekly sheets. A movement guide. The protein and creatine one-pagers this site grew out of.
- A cited science page, same rule as here.
- $50, once. Free for Dr. Allred's patients with the code from the clinic.
It was written for women around and after menopause; that is who the research behind it studied. A men's version is in progress. Everything on this site applies to men as it stands.
Already have it?
Your Unlock Strong welcome email has a partner code for this program. Use it here.