Restore your inner fountain of youth

Your muscles burn food and fat to produce energy— and keeping them strong helps reverse the metabolism slowdown that occurs after age 40. Plus, Yale University researchers say healthy muscles improve balance and stimulate bone growth, cutting your risk of falls and osteoporosis by 75%. To boost your strength without ever picking up a dumbbell…

Channel Denise

Breathing deeply for 15 minutes daily slashes the production of tissue-damaging stress hormones, cutting the risk of muscle shrinkage in half, suggests a study in Clinical Endocrinology. Spend that time picturing yourself exercising like fitness icon Denise Austin, and you could boost strength by 20% in three months. Canadian scientists say simply visualizing a workout prompts the brain to release muscle-building hormones.

Savor an omelet

Adding a few ounces of protein to your morning meal (like two eggs, a cup of Greek yogurt or an ounce of hard cheese) can cut your risk of muscle shrinkage by 50%, plus help build 40% more lean muscle in the next three months. Swedish researchers say an early dose of protein fuels muscle growth much more quickly and effectively than protein eaten later in the day.

Sip another cup

Enjoy two mugs of tea daily, and you’ll build 14% more muscle tissue in two months, say West Virginia University scientists. Explains pathologist Leslie Shen, PH.D., tea is rich in polyphenols that curb the production of muscle-aging inflammation.

Add sunshine

Vitamin D-3 (the “sunshine vitamin”) is so essential for healthy muscles that 3,000 IU daily can halt and reverse muscle shrinkage, say Cornell scientists, boosting strength by up to 33% in three months. Endocrinologist Mari Castro, M.D., adds that D-3 helps keep body-balancing leg muscles strong. Note: Check with a doctor before supplementing.