1. Muscles need more protein than you may think

    This mainstream advice can leave you weak

    It's one of the most important parts of your diet, especially as you get older -- and new research shows how it holds the key to your strength, vitality, and overall health.

    Yet it gets almost NO attention at all!

    Docs will give you all the usual lectures about sugar, salt, and fat: "Eat this. Don't eat that. Count your calories, and don't forget to track your cholesterol."

    Yet those same doctors will never ask about how much protein is in your diet.

    They'll just assume you're getting enough, since they think everyone on a typical Western diet is getting plenty.

    Well, friend, you know what happens when you assume, right?

    The new study finds many older Americans are falling badly short on protein, which could lead to weakness and even frailty, turning your golden years into a nightmare of injury and disability.

    And that's because ALL of the mainstream's assumptions about protein have been flat-out wrong.

    The new analysis finds that the "official" guidelines for protein, written long ago, were created with much younger people in mind. Yet somehow, it was assumed they would be just fine for 97 percent of the adult population.

    As it turns out, those targets don't come close to fitting 97 percent of the population.

    And when it comes to seniors, they fit about ZERO percent of the population.

    Older people often struggle to maintain muscle mass even in the most ideal of circumstances, so they need higher levels of protein to keep strong.

    But many don't get those levels.

    The research team behind the new study didn't set specific targets. Instead, they're calling for careful research in the form of a clinical trial involving between 400 and 500 seniors.

    Sure, that's great... for them.

    For you? Not so much!

    You don't have time to wait around for these guys to get their act together and do study after study after study. You need to act NOW, or you'll risk losing your own strength, vitality, and independence.

    So, make sure you're getting plenty of protein. Along with building muscle, it can help strengthen your arteries... protect your liver... and even cut your risk of an early death.

    Just make sure it's quality protein, because getting it from bacon burgers will kill you, not help you.

    Good sources of protein include fish, poultry, and a little bit of lean red meat. But the BEST sources of protein are plants including legumes, quinoa, and nuts.

    You don't have to turn into a vegetarian, but studies show even a 3 percent boost in plant protein can cut your risk of an early death by 10 percent.

  2. Protein from plants just as good as meat

    Your secret source of muscle-boosting protein

    One of the biggest barriers standing between older folks and stronger, healthier muscles has just been knocked down.

    And if you're getting older and want to keep your strength as you age -- as I know you do -- you're going to want to pay close attention to this.

    The latest science busts open a myth I often hear repeated by my own patients here at the Stengler Center. They're afraid to cut back on red meat and dairy, and it's not just because they like the taste.

    They think they need the protein.

    Well, friend, you DO need protein -- and lots of it -- to prevent the muscle loss, frailty, and even muscle-wasting conditions that come with age.

    But the new study finds you DON'T have to get it from meat!

    The plant sources of protein you already love -- like the cannellini beans at the heart of a warming winter minestrone soup -- are every bit as good as meat when it comes to your muscle.

    The new study of nearly 3,000 men and women confirms what we already know: The more protein in your diet, the stronger you'll be.

    But it also went a step further.

    They looked specifically at what these people were eating and divided them into six groups based on their dietary patterns.

    Turns out it didn't really matter which pattern they followed.

    All that mattered was the protein -- and folks who got it from plant sources had muscles just as strong as those who got it from red meat.

    This is important, because while red meats do contain a lot of protein, they're also loaded in unhealthy saturated fats.

    You might build muscle... but you could be wrecking your arteries and heart.

    Now, the new study shows you don't have to make that tradeoff.

    Of course, you don't have to give up meat completely, although you can certainly do so and be perfectly healthy (for more on that, be sure to check your September 2016 edition of Health Revelations).

    But you can cut back.

    The Mediterranean Diet you've heard me talk so much about allows for a little red meat, and you might find that having it only on occasion makes it much more enjoyable.

    The rest of the time, eat smaller portions of lean meats such as poultry and fish and boost your intake of fresh produce, especially protein-rich legumes such as lentils and kidney beans as well as quinoa, peas and nuts.

    Along with stronger muscle, you'll enjoy a lower risk of heart attack and stroke, too.

  3. Plant protein cuts risk of early death

    Protein from vegetables instead of meat can add years to your life – and you don’t even have to give up meat completely to get the benefit.
  4. High protein foods can boost cancer risk

    A diet high in animal protein in middle age can quadruple the risk of death from cancer later, making too much meat as bad for you as smoking.
  5. The 'secret ingredient' in coffee

    I love a good mystery -- and there's one brewing right now in the world of coffee. Now, a new study has found two ingredients in particular that seem to work together to protect you against Alzheimer's disease. One is caffeinate, and the other is...well, that's where the mystery comes in.
  6. Allergy researchers barking up the wrong tree

    There's some great research going on these days when it comes to allergies and asthma. Too bad it's being used for the wrong reasons.

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