https://www.youtube.com/watch?v=pl-ZhmD7K5Q

Shawn Baker and Zach Bitter interview Keith Barr, he's a muscle physiologist. A lot here on retaining or gaining lean muscle and bone mass as we get older. A lot of emphasis on protein timing, his prescription is 20 grams minimum per meal, meals three or four hours apart. Goes into how the catabolic period between meals primes the system to take advantage of the next protein load.

Also big on jumping as high as you can every day. Muscles require a heavy workload, bones and cartilage are more about impact, you don't really have to work up a sweat to improve bone mass.