muscles

  1. Get a LEG UP against aging with this ‘green’ secret

    Here’s a crazy piece of trivia for you today…

    One of the BIGGEST indications of how long you’ll live isn’t the condition of your heart, and it won’t be found in a scan of your brain.

    It’s not your age… your habits… your weight… your bank account… or your zip code either.

    It’s something you can check, right now, with a pair of shoes and a stopwatch.

    Because studies show time and time again that seniors who shuffle along slowly have the highest risk of kicking off sooner… while seniors who move like they’re late for dinner with a supermodel live longer.

    Now, here’s something even crazier for you: There’s a way to boost that speed that you’d NEVER guess.

    It’s not a newer, faster shoe… and it’s not an intensive “leg day” workout program.

    It’s a type of VEGETABLE!

    ADD muscle to your legs and SPEED to your walk

    New research out of Australia finds certain greens, especially spinach, can deliver an almost magical power when it comes to leg muscle.

    Over 11 years, seniors who had just 3 ounces of these kinds of greens had 11 percent more leg strength.

    More strength means more speed, and as a result they also cooked along 4 percent faster on walking tests.

    Adding 4 percent to your speed may not win you any races.

    But it COULD help you keep one step ahead of the Grim Reaper – and when you consider that this little speed boost comes with literally ZERO effort, there’s no reason not to take advantage of it.

    So why spinach?

    It’s a special little compound that’s not just good for your legs… but your whole body, especially your blood vessels and cardiovascular health.

    And for my money, this hidden compound is better than ANY statin drug out there: Nitrates.

    Your body converts those nitrates into nitric oxide, which then rush through your blood vessels, helping them to open wide and keep flexible.

    Picture the lights going on down a long corridor.

    That’s the nitric oxide, doing its work in the “corridors” of your body – but instead of light, it brings with it a rush of blood and oxygen.

    It helps the heart pump, the brain charge and your legs move… and as the new study shows, they’re essential to muscle and can help you move a little faster, too.

    Spinach has some of the highest levels, but you’ll also find those nitrates in lettuce, cabbage, kale and bok choy, among others.

    But don’t stop there when it comes to keeping your muscles, in your legs or anywhere else for that matter.

    Be sure to get plenty of protein, especially from meat and dairy, and if you find you’re not quite as strong as you should be despite your efforts, consider a supplement of branched-chain amino acids, or BCAAs.

    You can find them in either whey protein, which you can mix into water or milk, or capsules.

  2. Protein at every meal helps save your muscles

    Get stronger muscles in 3 meals a day

    It's the ultimate secret to staying strong, even as you get up there in years.

    This powerful, natural approach can restore your youthful vigor and save you from crippling frailty.

    Ready for the best part? It's absolutely delicious!

    New research reveals that all you TRULY need to do to keep your strength as you get older is get more protein.

    I'm not talking about those chalky shakes and powders -- just eat the stuff!

    I know that seems ridiculously simple, but it's not quite as easy as it sounds.

    Already, most older folks don't get close to the protein they need each day. And now, the new research adds another wrinkle to the mix, showing that it's not just a matter of HOW MUCH you get each day.

    WHEN you get it matters, too.

    If you get your protein at a single meal such as dinner -- as many people do these days -- you could miss out, even if it's the right amount.

    And your muscles could start to melt away.

    But if you get your protein throughout the day, your muscles will get just what they need, so you can stay stronger for longer.

    Over the course of three years, the seniors in the new study who had protein at three meals lost less of their strength than folks who got most of their daily protein at dinner.

    Protein is, of course, important at any age to help muscles to rebuild, repair, and recover.

    But it becomes even more critical as you get older, when your muscles face extra damage just from the toll of age. You need even more protein to compensate -- and even when you meet the mainstream guidelines, you could still suffer damage.

    The study proves that, too. The folks who got their protein at all three meals still got weaker over three years. They just got LESS weak than those who got protein at a single meal.

    According to the mainstream, which assumes everyone HAS to get weaker as they get older, simply getting "less weak" than everyone else is a win.

    But that alone isn't a win -- not in my book.

    You DON'T have to accept losing strength as you age. You can STAY strong and even get STRONGER -- but only if you're willing to take the guidelines and toss them out the window.

    A study I shared earlier this summer found the protein guidelines are set far too low for seniors. So, be sure to not only get protein at EVERY meal, but get MORE of it and from a VARIETY of healthy sources.

    The best complete proteins are animal sources such as eggs, poultry, fish, and meat. Just be sure to watch your intake of saturated fats and restrict grilled meats.

    And don't forget quality plants sources, too -- such as nuts, seeds, chickpeas, and lentils.

  3. Cognitive decline begins in middle age

    Senior moments aren't just for seniors anymore. Anyone can have a brain hiccup no matter how old or young they are -- but the latest research shows that the cognitive slide we usually associate with aging actually begins earlier than anyone would have thought.

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