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Same age. Similar lifestyle. Very different body composition. And sometimes the difference isn't "genetics." It's muscle. After 30, muscle can slowly start declining, especially without enough strength training and protein. Less muscle doesn't just mean less strength. It can affect balance, metabolism, and how well you age. Comment STRENGTH... show more

Bharat Indians

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53,910 次观看 • 23 天前 •via X (Twitter)

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18 条评论

Vikas Malhotra 的头像

Vikas Malhotra23 天前

Strength

Aamir Ahmad118 的头像

Aamir Ahmad11823 天前

Strength

Ankan Dutta(Lifeless Soul) 的头像

Ankan Dutta(Lifeless Soul)22 天前

If you have money in your Bank Account you can look like 30 at an age of 70.

Raju Baman 的头像

Raju Baman22 天前

Insani bacchon ka khoon insani bacchon ka mans 322☠️

Adi Nath 的头像

Adi Nath22 天前

Kya gaandu girl hai ye.. shilpa shetty does nothing else than body maintenance

Desi Kaka 的头像

Desi Kaka22 天前

The Protein Paratha

Shashank Pakanati 的头像

Shashank Pakanati22 天前

Strength

Kamlesh Choudhary 的头像

Kamlesh Choudhary22 天前

ये जितने योगा और प्रोटीन खा के जवान दिख रहे है ये सभी हार्ड अटैक या बिमारी से इस दुनिया से जाएगे पर ये प्रकृति वाले बुजुर्ग दिखने वाले बिना दवाई प्रकृतिक रूप से जाएगे

Emergency🚨 的头像

Emergency🚨22 天前

Strength

Binti Bhaiya 的头像

Binti Bhaiya22 天前

Daadi jitna kaam Shilpa Ji nahin kar paayengi. Dhoop mein baal safed kare hai Daadi nein.

ıllı ⓢⓤⓨⓐⓢⓗ ıllı 的头像

ıllı ⓢⓤⓨⓐⓢⓗ ıllı22 天前

Strength

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Kumar@Mytj22 天前

Strength

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Meraz 🇮🇳🇵🇸23 天前

Strength

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Invisible22 天前

Strength

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Mrshaikh22 天前

Strength

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दुनियावी रंग 🇮🇳22 天前

Strength

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Zeero IQ23 天前

80⚰️

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Tarun Dwivedi22 天前

Strength

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$On average, most people lose 1% of their muscle mass per year and 3% of their strength per year after age 50. It's even worse if you're inactive—strength drops by 4% annually in people who don't engage in resistance exercise! Strength training and a high protein intake can slow or mitigate age-related declines in muscle, and this is important. More muscle enhances metabolism, improves insulin sensitivity, and protects against diabetes. But muscle also safeguards against falls and fractures, which can be a literal death sentence for older adults— up to 58% of older adults who experience a hip fracture die within 12 months of the injury. The evidence is clear: more muscle lowers mortality risk, while less muscle and a higher fat mass increases it. And while resistance exercise is the most important factor for building and maintaining muscle, optimizing protein intake is a proven strategy to increase healthspan at every age. Discover the optimal protein intake tailored to your age, physical activity, and goals in my new episode, The Science of Protein (Episode 97), now available on all major platforms. Watch now:$

On average, most people lose 1% of their muscle mass per year and 3% of their strength per year after age 50. It's even worse if you're inactive—strength drops by 4% annually in people who don't engage in resistance exercise! Strength training and a high protein intake can slow or mitigate age-related declines in muscle, and this is important. More muscle enhances metabolism, improves insulin sensitivity, and protects against diabetes. But muscle also safeguards against falls and fractures, which can be a literal death sentence for older adults— up to 58% of older adults who experience a hip fracture die within 12 months of the injury. The evidence is clear: more muscle lowers mortality risk, while less muscle and a higher fat mass increases it. And while resistance exercise is the most important factor for building and maintaining muscle, optimizing protein intake is a proven strategy to increase healthspan at every age. Discover the optimal protein intake tailored to your age, physical activity, and goals in my new episode, The Science of Protein (Episode 97), now available on all major platforms. Watch now:

Dr. Rhonda Patrick

124,040 次观看 • 1 年前

Muscle strength is arguably one of the most important predictors of healthspan and longevity—far more than muscle mass alone. Low muscle strength is associated with a 50% higher risk of early death. The good news is that strength can be regained at any age through resistance training, even in your 90s. One study showed that 90-year-old participants increased their strength by 174%, walking speed by 48%, and thigh muscle mass by 9% after just 8 weeks of high-intensity resistance training (PMID: 2342214). This highlights that age-related strength loss is primarily a reversible decline in muscle quality—not just lost muscle mass. But there’s another key piece: protein. For older adults, consuming about 1.6g/kg of body weight in protein daily has been shown to maximize gains in both muscle strength and mass. Combining resistance training with adequate protein intake is a game-changer for improving biological resilience, mobility, and overall quality of life as we age. I cover all this and more in Episode 97: The Science of Protein. It’s a must-watch for anyone looking to improve their health or help loved ones do the same. Watch Episode 97 now:

Muscle strength is arguably one of the most important predictors of healthspan and longevity—far more than muscle mass alone. Low muscle strength is associated with a 50% higher risk of early death. The good news is that strength can be regained at any age through resistance training, even in your 90s. One study showed that 90-year-old participants increased their strength by 174%, walking speed by 48%, and thigh muscle mass by 9% after just 8 weeks of high-intensity resistance training (PMID: 2342214). This highlights that age-related strength loss is primarily a reversible decline in muscle quality—not just lost muscle mass. But there’s another key piece: protein. For older adults, consuming about 1.6g/kg of body weight in protein daily has been shown to maximize gains in both muscle strength and mass. Combining resistance training with adequate protein intake is a game-changer for improving biological resilience, mobility, and overall quality of life as we age. I cover all this and more in Episode 97: The Science of Protein. It’s a must-watch for anyone looking to improve their health or help loved ones do the same. Watch Episode 97 now:

Dr. Rhonda Patrick

83,710 次观看 • 1 年前

Most people don't need more protein to build muscle. They need to train more. Protein isn’t the main driver of adaptation, training is. Muscle growth, strength, and metabolic health are primarily stimulated by mechanical tension and progressive overload, not just a higher protein intake. Protein’s role is supportive. It helps repair and build after you’ve given your body a reason to adapt. But without a meaningful training stimulus, more protein doesn’t translate into better outcomes (e.g., more strength, greater lean mass).

Most people don't need more protein to build muscle. They need to train more. Protein isn’t the main driver of adaptation, training is. Muscle growth, strength, and metabolic health are primarily stimulated by mechanical tension and progressive overload, not just a higher protein intake. Protein’s role is supportive. It helps repair and build after you’ve given your body a reason to adapt. But without a meaningful training stimulus, more protein doesn’t translate into better outcomes (e.g., more strength, greater lean mass).

Dr. Rhonda Patrick

218,749 次观看 • 6 个月前

Training your legs regularly doesn’t just build muscle, it boosts strength, balance, metabolism, and even confidence. Strong legs mean better posture, more power in every movement, and a body that feels athletic, not fragile. Train your legs… and watch your whole body level up.

Training your legs regularly doesn’t just build muscle, it boosts strength, balance, metabolism, and even confidence. Strong legs mean better posture, more power in every movement, and a body that feels athletic, not fragile. Train your legs… and watch your whole body level up.

Cardio Arena

18,661 次观看 • 7 个月前

705 x 2 deadlift at 44 years old & drug free You can build muscle and strength at any age. All it takes is consistency and the right programming 💪

705 x 2 deadlift at 44 years old & drug free You can build muscle and strength at any age. All it takes is consistency and the right programming 💪

Layne Norton, PhD

66,924 次观看 • 5 个月前

Supplementing with protein during strength training can increase gains in muscle size by approximately 27%, even when baseline protein intake is already considered adequate. The current RDA for protein, 0.8 grams per kilogram of body weight per day, is meant to prevent deficiency, not to optimize muscle growth or performance. Increasing intake to 1.5x the RDA leads to greater improvements in both muscle size and strength when combined with resistance exercise. Doubling the RDA is even better. Meta-analyses suggest that around 1.6 g/kg/day of protein is sufficient to maximize gains in muscle strength and fat-free mass, with potential (though smaller) benefits observed at higher intakes up to 2.2 g/kg/day for those aiming to fully optimize muscle growth and recovery (like athletes). This highlights how conservative the RDA truly is and why higher protein intakes are important, particularly for individuals engaging in regular strength training or other forms of physical activity.

Supplementing with protein during strength training can increase gains in muscle size by approximately 27%, even when baseline protein intake is already considered adequate. The current RDA for protein, 0.8 grams per kilogram of body weight per day, is meant to prevent deficiency, not to optimize muscle growth or performance. Increasing intake to 1.5x the RDA leads to greater improvements in both muscle size and strength when combined with resistance exercise. Doubling the RDA is even better. Meta-analyses suggest that around 1.6 g/kg/day of protein is sufficient to maximize gains in muscle strength and fat-free mass, with potential (though smaller) benefits observed at higher intakes up to 2.2 g/kg/day for those aiming to fully optimize muscle growth and recovery (like athletes). This highlights how conservative the RDA truly is and why higher protein intakes are important, particularly for individuals engaging in regular strength training or other forms of physical activity.

Dr. Rhonda Patrick

92,581 次观看 • 11 个月前

Older adults need twice as much protein per meal as younger adults to get the same amount of muscle protein synthesis. That's because muscles become less sensitive to amino acids in response to protein intake, a phenomenon known as anabolic resistance. Most people think this is due to aging, but physical inactivity is the real culprit. People are less active as they get older. Only about 30% of young adults and just 20% of older adults regularly engage in some form of resistance training. Older adults who stay physically active or who engage in resistance exercise right before consuming protein don't experience anabolic resistance. Their anabolic response is identical to that of younger adults. How do I interpret this? If you're older, you might need a higher daily and per-meal protein dose (30–40 grams versus 20–30 grams for someone younger) to maximize muscle protein synthesis and increase or maintain muscle mass. But it also means that staying physically active and strength training often is the key to preventing "age-related" anabolic resistance. It's not inevitable.

Older adults need twice as much protein per meal as younger adults to get the same amount of muscle protein synthesis. That's because muscles become less sensitive to amino acids in response to protein intake, a phenomenon known as anabolic resistance. Most people think this is due to aging, but physical inactivity is the real culprit. People are less active as they get older. Only about 30% of young adults and just 20% of older adults regularly engage in some form of resistance training. Older adults who stay physically active or who engage in resistance exercise right before consuming protein don't experience anabolic resistance. Their anabolic response is identical to that of younger adults. How do I interpret this? If you're older, you might need a higher daily and per-meal protein dose (30–40 grams versus 20–30 grams for someone younger) to maximize muscle protein synthesis and increase or maintain muscle mass. But it also means that staying physically active and strength training often is the key to preventing "age-related" anabolic resistance. It's not inevitable.

Dr. Rhonda Patrick

84,167 次观看 • 11 个月前

How to optimize protein and carbohydrate intake for muscle growth and recovery, according to Andy Galpin, PhD: – Total daily protein target: 1g per pound of body weight (2.2g per kg). Stay at or above this number. Protein timing and quality matter far less. – For strength training: aim for a 1:1 protein to carbohydrate ratio around your workout (roughly 35g protein and 35g carbohydrates). – For hard conditioning workouts: shift to a 3:1 or 4:1 carbohydrate to protein ratio (roughly 35g protein and 100 to 140g carbohydrates). – For a mixed strength and conditioning session: a 2:1 carbohydrate to protein ratio is the target (roughly 35g protein and 60 to 70g carbohydrates). – Timing is flexible: nutrients can be consumed pre, mid or post workout. What matters most is that they are consumed close to training. Andrew D. Huberman, Ph.D.

How to optimize protein and carbohydrate intake for muscle growth and recovery, according to Andy Galpin, PhD: – Total daily protein target: 1g per pound of body weight (2.2g per kg). Stay at or above this number. Protein timing and quality matter far less. – For strength training: aim for a 1:1 protein to carbohydrate ratio around your workout (roughly 35g protein and 35g carbohydrates). – For hard conditioning workouts: shift to a 3:1 or 4:1 carbohydrate to protein ratio (roughly 35g protein and 100 to 140g carbohydrates). – For a mixed strength and conditioning session: a 2:1 carbohydrate to protein ratio is the target (roughly 35g protein and 60 to 70g carbohydrates). – Timing is flexible: nutrients can be consumed pre, mid or post workout. What matters most is that they are consumed close to training. Andrew D. Huberman, Ph.D.

Huberman Lab Clips

13,010 次观看 • 4 个月前

Take this quick test to see how long you live: It's called the Sit and Raise test. This tests your mobility, your muscle strength, your balance and coordination, which are all the abilities that decline with age Try this out and let me know how you scored.

Take this quick test to see how long you live: It's called the Sit and Raise test. This tests your mobility, your muscle strength, your balance and coordination, which are all the abilities that decline with age Try this out and let me know how you scored.

Dan Go

79,969 次观看 • 1 年前

More protein does not necessarily mean more muscle. For most people doing resistance training, gains in muscle and strength appear to plateau around 1.6 g/kg/day. But there’s a good reason to push protein higher when the goal is fat loss or body recomposition. Higher protein intake can: - increase satiety and make a calorie deficit easier to sustain - help preserve lean mass so more of the weight lost comes from fat - modestly increase energy expenditure through the thermic effect of food This often gets lost in debates about “optimal” protein intake. You may not need more than ~1.6 g/kg/day to maximize muscle growth, but higher intakes can still be useful when you’re trying to lose fat without losing muscle.

More protein does not necessarily mean more muscle. For most people doing resistance training, gains in muscle and strength appear to plateau around 1.6 g/kg/day. But there’s a good reason to push protein higher when the goal is fat loss or body recomposition. Higher protein intake can: - increase satiety and make a calorie deficit easier to sustain - help preserve lean mass so more of the weight lost comes from fat - modestly increase energy expenditure through the thermic effect of food This often gets lost in debates about “optimal” protein intake. You may not need more than ~1.6 g/kg/day to maximize muscle growth, but higher intakes can still be useful when you’re trying to lose fat without losing muscle.

Dr. Rhonda Patrick

161,161 次观看 • 1 个月前

If your goal is to lose fat, the last thing you want to lose is your muscle. Muscle is one of the greatest predictors of longevity. It helps regulate blood sugar, improves insulin sensitivity, and acts as a powerful metabolic engine. As you age, maintaining strength becomes even more important. Research has linked factors like grip strength and muscle mass to healthier aging and longevity. The message is simple: if you want to live a long time, lift heavy weights.

If your goal is to lose fat, the last thing you want to lose is your muscle. Muscle is one of the greatest predictors of longevity. It helps regulate blood sugar, improves insulin sensitivity, and acts as a powerful metabolic engine. As you age, maintaining strength becomes even more important. Research has linked factors like grip strength and muscle mass to healthier aging and longevity. The message is simple: if you want to live a long time, lift heavy weights.

Gary Brecka

22,509 次观看 • 3 个月前

Eating protein before bed may improve muscle mass and aid recovery — if you lift weights. In the evening, especially in the hours before bed, our bodies are at their least insulin-sensitive. As melatonin levels rise, it interacts with receptors in the pancreas, signaling a reduction in insulin secretion. However, for the purposes of maximizing our adaptive response to resistance training, sleep is a period of long unbroken fasting. Evidence shows that during exercise training, consuming 30 grams of protein before enhances gains in muscle mass and strength. There’s two ways to look at this: One way is through the lens of time-restricted eating and the other is through the lens of actively optimizing for muscle protein synthesis on training days. Pre-sleep protein is just one way to increase total daily protein intake. A low-calorie protein shake on training days can support muscle growth by enhancing protein synthesis. However, keep in mind the natural drop in insulin sensitivity near bedtime, especially on non-training days when exercise isn’t boosting insulin sensitivity. Learn more by tuning into the Science of Protein podcast, available now on all major platforms. Show notes:

Eating protein before bed may improve muscle mass and aid recovery — if you lift weights. In the evening, especially in the hours before bed, our bodies are at their least insulin-sensitive. As melatonin levels rise, it interacts with receptors in the pancreas, signaling a reduction in insulin secretion. However, for the purposes of maximizing our adaptive response to resistance training, sleep is a period of long unbroken fasting. Evidence shows that during exercise training, consuming 30 grams of protein before enhances gains in muscle mass and strength. There’s two ways to look at this: One way is through the lens of time-restricted eating and the other is through the lens of actively optimizing for muscle protein synthesis on training days. Pre-sleep protein is just one way to increase total daily protein intake. A low-calorie protein shake on training days can support muscle growth by enhancing protein synthesis. However, keep in mind the natural drop in insulin sensitivity near bedtime, especially on non-training days when exercise isn’t boosting insulin sensitivity. Learn more by tuning into the Science of Protein podcast, available now on all major platforms. Show notes:

Dr. Rhonda Patrick

92,595 次观看 • 1 年前

Muscle loss with age is common, but much of that decline is driven by inactivity, not aging alone. On average, we reach peak muscle mass somewhere between 20 and 30, then lose about 8% per decade after that. By the time many adults reach their 70s and 80s, they may have only 60–80% of the muscle mass they had at 30. A big reason why is anabolic resistance. As we get older, muscle becomes less responsive to amino acids, one of the key signals for building and maintaining muscle. This is where resistance training becomes non-negotiable. It's one of the main signals that tells muscle to grow. And just as importantly, it helps re-sensitize muscle to amino acids, so the body responds to protein more like it did when you were younger.

Muscle loss with age is common, but much of that decline is driven by inactivity, not aging alone. On average, we reach peak muscle mass somewhere between 20 and 30, then lose about 8% per decade after that. By the time many adults reach their 70s and 80s, they may have only 60–80% of the muscle mass they had at 30. A big reason why is anabolic resistance. As we get older, muscle becomes less responsive to amino acids, one of the key signals for building and maintaining muscle. This is where resistance training becomes non-negotiable. It's one of the main signals that tells muscle to grow. And just as importantly, it helps re-sensitize muscle to amino acids, so the body responds to protein more like it did when you were younger.

Dr. Rhonda Patrick

262,059 次观看 • 5 个月前

Your age isn't how you look. Or a blood test. Or your grip strength. It's how well you move. Young is as young does. The killer of youth is loss of mobility. Maintaining mobility and functional strength should be everyone's top priority. Here's how: 1) Move a lot: Fitness isn't hitting the gym a few times a week—it's a lifestyle. Walk 20+ miles/week, do lots of mobility exercise, and find a functional activity (a sport) that you love and pursue it for life. Lift once a week, using mostly body weight exercises. 2) Be multi-dimensional: There's more to fitness than strength and "cardio". Too many people ignore other critical dimensions—especially mind-body aspects like balance and coordination. 3) Get outside: Do most of your exercise outside, in nature and direct sunlight.

Your age isn't how you look. Or a blood test. Or your grip strength. It's how well you move. Young is as young does. The killer of youth is loss of mobility. Maintaining mobility and functional strength should be everyone's top priority. Here's how: 1) Move a lot: Fitness isn't hitting the gym a few times a week—it's a lifestyle. Walk 20+ miles/week, do lots of mobility exercise, and find a functional activity (a sport) that you love and pursue it for life. Lift once a week, using mostly body weight exercises. 2) Be multi-dimensional: There's more to fitness than strength and "cardio". Too many people ignore other critical dimensions—especially mind-body aspects like balance and coordination. 3) Get outside: Do most of your exercise outside, in nature and direct sunlight.

Kevin Dahlstrom

35,922 次观看 • 6 个月前

Up to 30% of the weight lost while dieting can come from lean muscle mass—but the right training and nutrition can help you preserve muscle, which is key for metabolic health and reducing the risk of sarcopenia. You can lose fat and gain muscle at the same time—a process called body recomposition—if you train and eat strategically. The most important factor is resistance training. Lifting heavy 2–3 times per week is essential for maintaining and building muscle while losing fat. Without it, muscle mass inevitably declines. Nutrition also plays a major role. Eating in a slight calorie deficit—around 10–20% below maintenance—allows for steady fat loss without sacrificing muscle, energy levels, or training performance. Protein intake is another key priority. Research shows that consuming 1.8 to 2.2 grams of protein per kilogram of body weight per day is optimal for muscle retention and growth during a calorie deficit, and going even higher may provide additional benefits. Beyond training and nutrition, recovery is just as crucial. Adequate sleep, stress management, and tracking progress help ensure you’re making real, sustainable changes. Get this right and you have a powerful strategy to build muscle and lose fat. If you want to learn more about optimizing body recomposition, improving VO2 max, and enhancing brain health, tune into the latest episode of the FoundMyFitness podcast, where and I break it all down with insights from top experts. Link to the full episode on YouTube:

Up to 30% of the weight lost while dieting can come from lean muscle mass—but the right training and nutrition can help you preserve muscle, which is key for metabolic health and reducing the risk of sarcopenia. You can lose fat and gain muscle at the same time—a process called body recomposition—if you train and eat strategically. The most important factor is resistance training. Lifting heavy 2–3 times per week is essential for maintaining and building muscle while losing fat. Without it, muscle mass inevitably declines. Nutrition also plays a major role. Eating in a slight calorie deficit—around 10–20% below maintenance—allows for steady fat loss without sacrificing muscle, energy levels, or training performance. Protein intake is another key priority. Research shows that consuming 1.8 to 2.2 grams of protein per kilogram of body weight per day is optimal for muscle retention and growth during a calorie deficit, and going even higher may provide additional benefits. Beyond training and nutrition, recovery is just as crucial. Adequate sleep, stress management, and tracking progress help ensure you’re making real, sustainable changes. Get this right and you have a powerful strategy to build muscle and lose fat. If you want to learn more about optimizing body recomposition, improving VO2 max, and enhancing brain health, tune into the latest episode of the FoundMyFitness podcast, where and I break it all down with insights from top experts. Link to the full episode on YouTube:

Dr. Rhonda Patrick

120,402 次观看 • 1 年前

Losing 100 lbs isn’t a win if 40 of those pounds were muscle. The current allopathic approach to GLPs often ignores the most critical factor: body composition. Without enough protein and the right clinical support, you risk significant muscle loss. It’s time to talk about how to use these tools safely. Terri DeNeui

Losing 100 lbs isn’t a win if 40 of those pounds were muscle. The current allopathic approach to GLPs often ignores the most critical factor: body composition. Without enough protein and the right clinical support, you risk significant muscle loss. It’s time to talk about how to use these tools safely. Terri DeNeui

Mary Talley Bowden MD

17,298 次观看 • 4 个月前

We've normalized aging far too much. People are told, "You're 60. What do you expect?" so often that they start to believe losing strength, balance, and independence is inevitable. I don't buy that. In my new episode with physiotherapist Will Harlow, we talk about why independence is the ultimate form of freedom and the four pillars that protect it: mobility, strength, balance, and skeletal health. The truth is, muscle mass is one of the strongest predictors of longevity. And age-related muscle loss is happening faster than most people realize..

We've normalized aging far too much. People are told, "You're 60. What do you expect?" so often that they start to believe losing strength, balance, and independence is inevitable. I don't buy that. In my new episode with physiotherapist Will Harlow, we talk about why independence is the ultimate form of freedom and the four pillars that protect it: mobility, strength, balance, and skeletal health. The truth is, muscle mass is one of the strongest predictors of longevity. And age-related muscle loss is happening faster than most people realize..

Gary Brecka

14,620 次观看 • 3 个月前

When we talk about protein quality, it's not about being anti plant or pro animal for the sake of it. It comes down to one thing: how much of a given food do you actually need to eat to stimulate muscle protein synthesis? Your body requires a specific dose of the amino acid leucine per meal to flip the switch on that process, and different protein sources deliver that leucine in very different caloric packages. A small serving of whey or beef gets you there efficiently, while something like quinoa might require several cups and significantly more calories to reach the same threshold. These aren't opinions, they're biological numbers. And they matter, because 100% of people do this one thing every single day: they eat. How you think about the protein on your plate is directly tied to how you're going to age, how you're going to feel, and how well your muscle is going to serve you over time. So wherever you are in your protein journey, the most important step is simply getting enough. Pick your sources, prioritize quality when you can, and make sure you're hitting at least 30 grams of protein at your key meals. Dr. Gabrielle

When we talk about protein quality, it's not about being anti plant or pro animal for the sake of it. It comes down to one thing: how much of a given food do you actually need to eat to stimulate muscle protein synthesis? Your body requires a specific dose of the amino acid leucine per meal to flip the switch on that process, and different protein sources deliver that leucine in very different caloric packages. A small serving of whey or beef gets you there efficiently, while something like quinoa might require several cups and significantly more calories to reach the same threshold. These aren't opinions, they're biological numbers. And they matter, because 100% of people do this one thing every single day: they eat. How you think about the protein on your plate is directly tied to how you're going to age, how you're going to feel, and how well your muscle is going to serve you over time. So wherever you are in your protein journey, the most important step is simply getting enough. Pick your sources, prioritize quality when you can, and make sure you're hitting at least 30 grams of protein at your key meals. Dr. Gabrielle

Dr. Gabrielle Lyon

40,852 次观看 • 7 个月前