Forever Strong

Your goal is to take in at least 1 gram of protein per pound of ideal body weight, keeping in mind that every protein gram contains 4 calories.

Which does more damage, losing muscle or gaining fat? The answer is losing muscle. A study of elderly men comparing obesity with sarcopenia found that compared with high fat mass, low muscle mass both increased risk of injury and had a greater negative impact on performance. Supporting a muscle-centric perspective on longevity, these findings demon

And check out this bonus: in response to resistance training, specifically, your body reaps the benefits of contraction-driven glucose uptake for up to two days after your workout because exercise improves insulin-stimulated glucose uptake.

While observational studies play a role in developing good science, they do not constitute good science in and of themselves. Because they rely on correlation without causation, they should not be used to make health claims.

My prescription, simply put, is that every adult should consume at least 1 gram per pound of their ideal body weight each day. In particular, your first and last meals of the day should each contain a minimum of 30 grams of high-quality protein.

The fewer calories you consume, the more these calories should come in the form of dietary protein. But because protein is an absolute requirement, it may be misleading to consider it as a percentage of calories. That’s because, depending on your calorie consumption, you could wind up eating too little. Here’s how this plays out. If we follow the g

The most important thing to understand right now is that it is absolutely possible to optimize or restore proper metabolic function by building and maintaining healthy muscle.

Muscle contraction during both aerobic and resistance training stimulates the uptake of glucose without any need for insulin’s assistance.

Every hour, complete 10 to 20 air squats. Stand at your desk. Get your heart rate up with a brisk walk to the bathroom or water fountain 10 times a day. Bring a resistance band to your office to get in a quick 10-rep set of bicep curls between tasks.