Over 60? 7 Everyday Foods That REBUILD Muscles and Fight Sarcopenia

Losing strength after 60 is not “just age.” The fix is food-first: the right proteins, in the right amount, at the right time.
In this video: 7 grocery-store protein foods, the meal-timing strategy older muscles respond to, and plain-English evidence.
Educational only, not medical advice. Personalize with your clinician if you have kidney/liver disease or take medications.
What you’ll learn:
• How much protein most adults 60+ actually need (and why “even distribution” beats cramming at dinner).
• 7 budget-friendly proteins that are easy to chew and digest.
• A simple pre-sleep option that may support overnight muscle repair.
• A 1-day menu and a 7-day “Stronger in a Week” plan.
Chapters below. Sources include expert position statements and human studies on protein needs in older adults, protein distribution, leucine thresholds, and pre-sleep protein. See “References” near the end of this description.

Timestamps / Chapters
00:00 Why your legs feel weaker after 60
00:38 What we’ll cover (7 foods + timing + studies)
01:06 Sarcopenia 101: why muscle fades and how to spot it
02:20 Your protein target after 60 (simple math)
03:20 The 7 protein foods (eggs; yogurt/cottage cheese; salmon/sardines; chicken/turkey; lentils/beans; tofu/tempeh/edamame; milk/soy/ricotta)
08:15 Meal timing that builds muscle (even spread, post-activity, pre-sleep option)
10:10 1-day sample menu + easy swaps
11:25 Proven studies in plain English
12:45 Precautions & who should personalize with a clinician
13:25 7-day “Stronger in a Week” action plan + CTA
#seniors #healthyaging #muscleloss #protein #highproteinmeals #over60 #sarcopenia #healthyeating #nutritionscience #evidencebasedpractice

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Disclaimer:
The content on Holistic Health for Seniors is provided for informational and educational purposes only, and is not intended as medical advice. Always consult with a qualified healthcare professional before making any changes to your diet, exercise routine, medication, or if you have any medical concerns. The information presented here should not be used as a substitute for professional medical advice, diagnosis, or treatment.