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As we age, maintaining and building muscle can become more difficult.

But whether it’s due to a decline in testosterone levels or anabolic resistance, there are a few simple adjustments we can make to ensure we’re gaining muscle maximally.

These adjustments, however, have nothing to do with how hard you’re training in the gym.

While we already know that younger men only need around 20g of protein per meal to maximize muscle protein synthesis, us older men need about double that amount.

That said, when it comes to optimal health and longevity, not all protein is created equal.

That’s why in this video, I want to share 7 foods every man over 40 must eat for muscle growth.

Not only will these foods help ensure you’re reaching your protein goals, but they’re provide additional benefits that’ll aid in your muscle building journey.

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References:
1. https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2021.615849/full
2. https://journals.lww.com/nsca-jscr/fulltext/2010/10000/the_mechanisms_of_muscle_hypertrophy_and_their.40.aspx
3. https://pubmed.ncbi.nlm.nih.gov/22313809/
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6566799
5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5852756
6. https://pubmed.ncbi.nlm.nih.gov/28615996/
7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8292545/
8. https://pubmed.ncbi.nlm.nih.gov/36577241/
9. https://www.mdpi.com/2072-6643/13/10/3375
10. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6025111/
11. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1334730
12. https://onlinelibrary.wiley.com/doi/10.1002/jcsm.13132
13. https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0177-8
14. https://www.sciencedirect.com/science/article/pii/S0002916523029271?via%3Dihub
15. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6142015/
16. https://pubmed.ncbi.nlm.nih.gov/28978542/
17. https://pubmed.ncbi.nlm.nih.gov/28978542/
18. https://link.springer.com/article/10.1007/s12011-010-8676-3
19. https://pubmed.ncbi.nlm.nih.gov/21675994/
20. https://onlinelibrary.wiley.com/doi/10.1002/fft2.109
21. https://pubmed.ncbi.nlm.nih.gov/23472458/

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The BMW 5 Series has been consistently brilliant over many decades. Is this new model better than ever? Watch to find out.

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My latest trip to Europe I visited many countries including Italy, Portugal and others. One thing changed me for life! And it was this amazing sauce called Piri Piri which I had in Portugal, they usually use this sauce on chicken but I wanted to know if it goes well with steaks!

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Visit https://80000hours.org/epichistory to receive their free in-depth career guide and start your journey towards a meaningful and fulfilling career.

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At the height of the French Revolutionary War, a new alliance between France and Spain threatened to overturn British naval supremacy, upon which Britain's empire, economy and security depended.

The key to British survival would be to prevent the French and Spanish navies joining forces - so when British Admiral Jervis encountered the main Spanish battle fleet off Cape St.Vincent, he decided to attack, even though outnumbered almost two-to-one.

The battle would be decided by the daring actions of one British commander - Commodore Horatio Nelson - who would soon emerge as one of history's most brilliant naval tacticians.

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Thank you to Drachinifel for expert research and advice throughout our series on Nelson's Battles. Visit his channel for more fascinating naval history: https://www.youtube.com/@UC4mftUX7apmV1vsVXZh7RTw

Thanks also to the National Maritime Museum for their support in making this series. For more information on their exhibits and to plan your visit, go to https://www.rmg.co.uk/national-maritime-museum

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November 1918. Following the Bolshevik Revolution, Russia is engulfed in a gigantic civil war. Lenin and the Reds hope to forge a new Soviet empire. His enemies, the Whites, look to their new leader Admiral Alexander Kolchak to avenge the murdered Tsar and save Russia from chaos.

Kolchak is famed for his devotion to duty and 'the motherland', but faces a crisis of unimaginable proportions. Against the backdrop of a horrific civil war that claims millions of lives, he struggles for international support, military success, and ultimately, his own survival.

This is our full documentary recounting the extraordinary life and times of Admiral Kolchak – Russia’s only ‘Supreme Ruler’.

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