At 68, and keeping fit, I have found from my own experience virtually all of what you share is so very true. I try to only have one big meal, between 12-3pm. When I work out at the gym (weight training and HIIT) it is only about 25-35 min., 3X per week to maintain and even grow muscle mass. My key is to have a good protein shake right before I go work out, and then again within one hour of finishing my workout. Thanks for your succinct article. It's a keeper to share!