Starting around age 30, adults gradually lose muscle mass, and that decline can accelerate with age. Many well-intentioned efforts to “eat healthy” or manage weight later in life focus primarily on the number on the scale, when preserving muscle, strength, and function should also be part of the goal. Losing weight without the right nutrition and activity strategy can mean losing valuable muscle along with body fat.
In this session, sports and performance dietitian Leslie Bonci — who has spent her career translating nutrition science for elite athletes with the Kansas City Chiefs, Pittsburgh Steelers, and Toronto Blue Jays — brings that same practical, food-first approach to healthy aging. She’ll explore how protein needs change as we age, how to choose protein sources wisely, and how nutrition can work alongside strength training to support muscle, mobility, and a healthy weight.
Leslie will discuss current protein recommendations of approximately 0.54–0.72 grams per pound of body weight per day and, just as importantly, why protein quality matters. She’ll address common misconceptions about protein, including why not all protein is created equally and simply eating more than your body needs won’t necessarily produce better results. Attendees will also learn practical ways to incorporate protein throughout the day, fuel physical activity, and build sustainable eating habits that support strength and long-term health.
What You'll Learn
- Why maintaining muscle becomes increasingly important as we age and how weight-loss efforts can unintentionally contribute to muscle loss
- How much protein you may need each day and practical ways to incorporate it into your diet
- Protein myths: why not all protein is created equally and why more than you need will not help you succeed
- How nutrition and protein intake can complement strength training while supporting healthy weight goals
- Practical food choices, swaps, and everyday habits that can support muscle, strength, and healthy aging
Who Should Attend
Anyone 60 or older who wants to stay strong, independent, and active — as well as those earlier in life who want to build nutrition and lifestyle habits that support healthy aging.