Forever Strong

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.)

The immune system comprises two distinct branches: innate immunity and adaptive immunity. The innate immune system encompasses the body’s first line of defenses against a wide array of invaders and includes immune barriers (i.e., skin, mucosa), stomach acid, and immune cells that target pathogens for destruction nonspecifically. Conversely, the ada

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.

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.

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

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.

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

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