Protecting muscle while changing your eating routine
The Protect Muscle tool brings nutrition and movement into the same conversation. Rather than copying a protein target or exercise schedule from a chart, use the worksheet to prepare questions about a plan that fits your health, abilities, and goals. It is designed to record professional advice and your own observations.
Name what you want to keep doing
Begin with a meaningful activity: carrying shopping, getting out of a chair, walking for an outing, or another task important to you. This gives the discussion a concrete purpose beyond a number on a scale. Record what currently feels manageable and what you would like help assessing.
Discuss an appropriate strength plan
The National Institute on Aging describes strength training as a way to support muscle and physical function with age. The right starting point depends on the person. Use the worksheet to ask about exercises, supervision, progression, and any limitations that apply to you. It does not prescribe a universal weekly schedule. Read the NIA overview.
Ask how nutrition fits the plan
Write down questions about food intake, protein, fluids, and recovery. If your clinician or dietitian recommends a target, record its amount and the reason it was chosen. Do not automatically apply a chart’s protein or fluid formula, especially when you already have a medical nutrition plan.
Agree on a review point
Record who is guiding the plan, the next review date, and what you should track. Ask which changes or symptoms warrant contacting them earlier. The worksheet provides a shared place for those instructions; it cannot decide whether a new symptom is safe or whether an exercise is suitable for you.
Explore the book and related tools
Companion planning resources for The Non-Seefood Diet.
Individualize exercise, protein and fluid plans with qualified guidance. This worksheet does not prescribe numerical targets or assess symptoms. These materials are for general education, not personalized medical advice.
Put the guide into practice
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Download the printable worksheet (PDF)
Save or print a copy and write your notes in the spaces provided.