💪 Seniors Over 60: The Bedtime Food That Saves Your Leg Strength| Healthy Life скачать в хорошем качестве

💪 Seniors Over 60: The Bedtime Food That Saves Your Leg Strength| Healthy Life

Your legs aren’t “just getting older”—they’re running out of amino acids overnight. Learn how a smart pre-bed protein (casein-rich picks like cottage cheese or Greek yogurt) plus perfect timing flips sarcopenia into repair—so stairs, balance, and morning energy all feel easier. We show evidence-backed servings, exact grams by body weight, and the 7 best nighttime options (eggs, tuna, warm skim milk, chicken, salmon) and simple sleep tweaks. Subscribe for more Healthy Life strategies that keep you strong at any age. Healthy Life starts at night—make tonight your strongest step toward a Healthy Life routine with a Healthy Life snack for a truly Healthy Life tomorrow. 0:00 – Nighttime Protein: Stop Overnight Leg Loss (sarcopenia explained) 1:48 – Culprit #1: Long overnight fasting drains thigh/glute muscle 2:12 – Culprit #2: Uneven protein day—how to rebalance (per-meal grams) 2:54 – Myth busting: “Don’t eat before bed” + sleep setup tips 3:41 – Why pre-bed protein doesn’t add fat; thermic effect & deeper sleep 5:21 – Growth hormone window; slow vs fast proteins; best timing (30–60 min) 8:50 – How much at night? (30–40g) + body-weight rule & daily totals 10:52 – Night Protein #1: Cottage cheese (casein “drip”) 12:33 – Night Protein #2: Greek yogurt + probiotic advantage 14:30 – Night Protein #3: Eggs (+ hummus combo) 16:20 – Night Protein #4: Tuna (+ avocado, mercury note) 18:10 – Night Protein #5: Warm skim milk (turmeric/cinnamon) 20:01 – Night Protein #6: Tender boiled chicken (easy prep) 21:55 – Night Protein #7: Salmon (omega-3s, timing 60–90 min) 23:46 – Wrap-up: Pair nutrition with resistance training for 24-hr gains    • Over 60? Reduce Swollen Feet and Ankles Qu...      • SENIORS, YOUR MUSCLES Are Disappearing Wit...   #HealthyLife247, #HealthyLife, #healthyeating