Forever Strong

I recommend that adults consume 30 to 50 grams of high-quality protein at each primary meal.

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.

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

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

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.

Environmental Protection Agency (EPA) scientists have quantified the impacts of livestock production in the US, which accounts for about 4.2 percent of all greenhouse-gas emissions (GHGE)—2.2 percent for beef cattle and 1.37 percent for dairy cattle.23 In the grand scheme, these percentages are minimal. We can’t blame cattle for the sins of fossil

The key is metabolic health. By increasing your healthy muscle mass, you not only change your body’s physical structure but also direct how your body uses both food and energy. Through training, you increase the density of muscle mitochondria—the primary energy-producing units within almost every cell of the body. This allows your body to use nutri

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.

A single four-ounce steak supplies 28 grams of protein—about half the minimum amount to prevent deficiency. (The current US RDA for men is 56 grams of protein daily, and 46 grams for women.)