muscles

  1. 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.

  2. 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.

    Much earlier.

    And if you're in your 40s, I've got some bad news for you: Your brain may have already passed its peak, and it's not getting any better from here unless you do something about it.

    More on that in a moment -- but first, the study that's going to be hard to forget: A look at data on 5,200 men and 2,200 women who took part in the Whitehall II study of British civil servants finds that people begin a noticeable cognitive slide at the age of 45.

    Over a 10-year period, men and women alike who were between 45 and 50 at the start of the study saw declines in every category except vocabulary, with an average drop of 3.6 percent in overall mental ability.

    Men between 45 and 50 also experienced a 4 percent dip in reasoning and thinking skills during that 10-year period, while women saw a decline closer to 5 percent.

    Obviously, older volunteers had even bigger drops -- senior men suffered a 10 percent loss in thinking and reasoning, while senior women lost about 8 percent.

    But the fact that younger people experienced any decline at all should be a wake-up call to take the actions now that can save your brain later -- and that action should start with the simple B vitamins available at any health food store.

    The Bs help control the most essential parts of brain function, everything from mood to muscles to memory -- and if you boost your intake now, you can protect all three... especially that memory.

    Studies have shown that seniors at risk of cognitive decline can slow, stop and even reverse the slide by upping their levels of B6, B12, and folate -- but as the new study shows, you don't want to wait until you're a senior to start getting your Bs.

    Start today... no matter how old -- or young -- you are.

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