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Sarcopenia: Your worst enemy in old age! 1. Protein Intake: The Foundation of Muscle Preservation. Forget about the guidelines. That’s for normal population. In your 40s: Start increasing protein intake to 1.2–1.5g/kg body weight per day and continue that to 50s & 60s: as protein synthesis declines with age. Distribute protein evenly across meals (30–40g per meal) for better muscle protein synthesis. 2. Strength Training: The Ultimate Sarcopenia Shield ✔ 40s: 5 days/week of progressive resistanc
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