If you only ever follow one protocol here, make it this one. Resistance training is the closest thing we have to a treatment for ageing badly, and the evidence is as strong as lifestyle evidence gets. The nutrition part is simpler than the industry wants you to believe.
Before you start
New chest pain on exertion, fainting, or an unexplained racing heart should be checked before starting hard training. Muscle pain that started after a new medication, especially a statin, or dark urine after exercise, should be reported to a doctor or pharmacist promptly.
Members only
The rest of this protocol is for members
The week-by-week plan, the foods, the supplements worth taking and the ones to skip. The safety section above stays free, always.