More fat, more protein, less milk sugar. I thought for sure as a 46-year-old woman that the rules didn't apply to me, that I couldn't possibly increase fat and lose weight. But it wasn't until I did it that it actually started to work. Go watch a youtube video of Gary Taubes lecture so you can see WHY it works (and why a breakfast of fruit and milk sugar with a little hit of walnut fat won't). Then it'll make sense.
Female, 5'3", 49, Starting weight: 163lbs. Current weight: 135 (more or less).
Starting squat: 45lbs. Highest squat: 167.5 x 2. Current Deadlift: 190 x 3