Reverse a metabolism slowdown

Want to uncover extra energy and speed fat burn? It can be as easy as reversing the muscle loss that happens with age (called sarcopenia). After age 30, we lose up to 5% of our muscle mass each decade, which does more than make us feel unsteady: It also slows our metabolism. To boost your strength…

Enjoy a big brunch

A study in Cell Reports found women over 65 who ate 1 gram of protein per 4 pounds of body weight (2 eggs and 11⁄ sausage

2 links for a 150-pound person) at breakfast had better muscle mass than those who ate more protein at night, since the body absorbs more protein in the a.m. Plus, research in Obesity suggests women who eat a protein-heavy breakfast shed 4 inches more belly fat in 12 weeks than those who eat a protein-heavy dinner.

Pencil in park time

Strolling in the park boosts muscles with every move. Japanese scientists found that folks over 65 who enjoyed gentle exercise for an hour a day (even broken up into short chunks) increased their muscle mass in six months. Being active increases hormones that stimulate muscle growth. Bonus: 20 minutes of sunlight ups vitamin D levels, spurring new muscle formation.

Sip green tea

West Virginia University research shows that drinking two tall glasses (36 oz.) of green tea daily helps you build noticeably more muscle mass in two months. Tea’s polyphenols reduce inflammation so your body is able to produce new, strong muscle fibers.

Go with the flow

No need to hit the gym and pump iron to ward off muscle loss. Turns out practicing the slow, flowing movements of tai chi from the comfort of home significantly boosts muscle mass, research out of Poland reveals. Even better: It also curbs inflammation to ward off any next-day soreness.