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How to stay strong as you get older

Save this one for the next time you make a grocery list. We used to think staying healthy meant eating less, but muscle is built from protein and from actually using it. From about 30 on, we slowly lose a little muscle every decade, and it speeds up after 60, unless we give our bodies a reason to keep it. On slide 2 you'll find nine foods from any grocery store, with the protein in a real serving. Cottage cheese and tofu have the most, and lentils and black beans bring about 15 g of fiber along with their protein. If you're wondering how much you need, the daily floor is 0.8 g of protein for every kilogram you weigh, and after 65 it's at least 1.0 to 1.2. Think of that as a minimum to reach, not a number to stress about. Slide 3 has three verses for the days you need some strength, and slide 4 is the habit itself: twice a week, work all your major muscles. Weights, resistance bands, push-ups and even digging in the garden all count. And it's never too late to start. People in their nineties got dramatically stronger after just eight weeks of lifting.