Replacing ultra-processed foods with whole foods like steel-cut oats, fresh produce, and lean proteins is necessary for maintaining strength and independence in old age.

“Replace cereal with steel cut oats. Cook half a cup of steel cut oats in water or milk for 20 minutes. Add fresh blueberries, a tablespoon of ground flax seed, and a handful of walnuts. That breakfast protects your muscles instead of destroying them.”