Part I — What's Happening to You (pp. 8–14). The silent loss with the real numbers, a graph of the two possible trajectories of your life, why it accelerates in women with estrogen decline, anabolic resistance and the leucine threshold, seven myths, and the evidence level table.

Part II — Four Pillars (pp. 16–27). Protein with your personal calculation, progressive strength with the 2 by 2 rule, recovery, and the four supported supplements — separating what works from what they want to sell you.

Part III — 8-Week Plan (pp. 29–37). Four blocks with sets, reps, and progression, the two routines explained exercise by exercise, and sample menus based on your weight.

Part IV — 16 Recipes (pp. 39–46) with up to 42g of protein, with grams listed in the information box.

Part V — Six Printable Tools (pp. 48–53): calculator, food chart, three-day journal, workout log, tracker, and re-evaluation.