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Men Over 60: The Protein Timing Trick That Protects Muscle | Senior Health

Are you a man over 60 noticing your legs feel weaker on stairs, your grip isn't as solid, or your body seems to be quietly shrinking despite eating enough protein? The problem might not be how much protein you're eating—it could be when you're eating it. In this video, Dr. LIANA CORTEZ explains the simple protein timing trick that may help protect muscle mass, support balance and mobility, and maintain your independence as you age—no extreme diets, no expensive supplements, just smarter timing.

After age 60, your body becomes less efficient at using protein to build and maintain muscle, a process called anabolic resistance. Loading all your protein at dinner and skipping it at breakfast means your muscles go most of the day without the signal they need to stay strong. This video teaches you how to spread protein across three key windows—morning, post-activity or mid-day, and evening—to give your muscles repeated signals throughout the day that help them hold onto strength.

You'll learn exactly how much protein to aim for at each meal (roughly 20-30 grams, or a palm-sized portion), why timing matters more than total daily amount after 60, realistic food examples for each window including eggs, Greek yogurt, chicken, fish, beans, tofu, and dairy, how to adjust if you prefer plant-based protein sources, what to do if you have low appetite in the morning, whether protein shakes are necessary or just convenient, and how protein timing works alongside light resistance exercise like chair squats or resistance bands.

We also cover important safety considerations for men with kidney disease, diabetes, or metabolic conditions, explain the biology of muscle protein synthesis in plain language, and share specific progress markers to watch for in your first 7 and 14 days—steadier morning energy, easier stairs, stronger grip when opening jars, better balance, faster recovery from walks or yard work, and more confidence moving through your day.

This isn't about bodybuilding or gaining huge amounts of muscle at 60. It's about slowing or stopping muscle loss, maintaining the function and strength you have, and staying capable and independent for the people you care about. Small, consistent habits—like spacing protein smartly across the day—can make a real difference in how your body responds and how you feel.

Welcome to Dr. LIANA CORTEZ, your trusted source for senior health guidance focused on strength, independence, balance, and living well as you age. Subscribe for more practical, evidence-informed health tips designed specifically for men and women over 60.

Disclaimer: The content provided on Dr. LIANA CORTEZ is intended for educational and informational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your doctor or qualified healthcare provider with any questions you may have regarding a medical condition or health concern.

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