The Meno-Strength Protocol is a 20-week, science-backed system for women over 45 designed to combat bone loss and muscle decline through heavy resistance training. It features three phases—Foundation, Development, and Strength—focusing on compound movements like squats and deadlifts to drive bone-forming adaptation. The guide also includes protocols for high-protein nutrition (1.6–2.0g/kg), supplements like creatine, and recovery strategies to manage cortisol and sleep. It is framed as a long-term practice for maintaining independence and skeletal health for decades to come.