Muscle biopsies from strength training seniors show a reversal of the expression profile of 179 different genes associated with age. Genes that are downregulated with age get upregulated with exercise and genes that are upregulated with age get downregulated with exercise.

For me, the high-protein foods that I'm looking for: lower fat cottage cheese... Low-fat Greek yogurt is a huge one. I'm still a fan of chicken breast as boring as it is. When I go for ground beef, I go for the 93 or 96% lean stuff...

One study at Oxford University on over 80,000 people found that those who play racket sports, like tennis or racquetball, on a regular basis reduce their risk of dying prematurely by over 47% percent. The next most beneficial exercise turns out to be swimming, which reduces the risk of dying by 28%.

When you train in a fasted state, you really do get a lot more of a benefit in terms of fat loss

If you're in a pinch, I would much rather see you have a protein shake than a protein bar.

As you age, your muscles become weaker and smaller

Twins who were physically active had longer telomeres than their sedentary counterparts. Those who had more than three hours of vigorous physical activity per week had the same telomere length as folks who were 10 years younger than them.

Heat stress prevents muscle loss by triggering the release of heat shock proteins, and these heat shock proteins have been shown to not only be associated with a steep increase in longevity, but also the maintenance of muscle, even in the absence of strength training.

There's no substitute for just good old-fashioned moderately High constant steady state activity for 30 minutes or so. I feel like the fat recruitment when that is just phenomenal

The subconscious desire to eat, as a result of our blood sugar dipping a little bit, actually interrupts our thought process and our thinking

I would say that the low-fat diet takes a lot more conscious thought to get adequate fat nutrition in than low-carb diet does to get adequate micronutrients.

I think fasting should always be the anomaly ... I think fasting every day is a recipe for a slow metabolism.

As far as fruits that are a must, dark berries ... I think that almost all berries are fair game.

I opt for the leaner cuts of meat if I'm on a fat loss regimen because it allows me to account for those calories that would end up all over the place otherwise, so it's just a safer bet.

It’s easy for a senior to go out and walk, hike, ride a bike, or swim, and it can feel hard to strength train, but it’s such a potent age-reversal tactic

As much as it may upset some people, I do think the animal protein is higher quality.

Research has shown that regular exercise reduces risk of early death, cardiovascular disease, diabetes, and cancer