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If you’re 60 or older, the thought of becoming frail, suffering injuries from falls, and losing your independence is often a real worry, even if it isn’t already happening. Our body changes as we age—and often in ways we don’t like. We naturally lose 1–2 percent of our lean muscle mass every year after the age of 50. This gradual loss of muscle and strength is barely noticeable at first—until we wake up one day surprised that our physical ability is not what it used to be.

What if I could show you how to reverse muscle loss and reclaim your strength, balance, and energy faster than you ever thought possible?

What if I gave you a science-based, field-tested approach to exercise that takes only six minutes, twice a day … and what if you could see dramatic results in just the first 15 days?

It doesn’t matter if you’re 60 or 100 years old, or if you’ve been active or inactive your entire life. It doesn’t matter if you’re currently walking miles every day or struggling just to get up from a chair. It doesn’t even matter if your health is perfect or imperfect. This book will show you how to transform your body and your life, no matter who you are, irrespective of your current state of health and fitness.

I’m Dr. Jonathan Su, physical therapist.

Throughout my career, I’ve worked one-on-one with over 10,000 clients from ages 3 to 103, have read thousands of pages of scientific literature, and tried just about every type of treatment, technique, and exercise program you can imagine. I’ve even co-authored some of the research myself and wrote a textbook (translated into five languages) that teaches healthcare professionals how to evaluate and treat physical dysfunction wherever it shows up in the body.

At this point, I can confidently say that while I don’t know everything, I know what works and what doesn’t.

Building a stronger and more capable body isn’t nearly as difficult or complicated as everyone imagines. You don’t need to toil away hours every week for months on end to see changes. You don’t need a ton of different exercises, fancy gym equipment, or complicated movements to achieve great results.

The real science to reversing age-related muscle loss and to rebuilding your body is simple, much simpler than most people realize. No matter who you are, you have the power to transform your body and your life.

Imagine waking up every morning and feeling excited because you know your body is finally working with you, not against you. Imagine feeling more capable and confident in your body and ready to get other parts of your life under control. Imagine doing all the things you want to do and not having to worry about being hampered down by a lack of energy.

You can have all these things, and it’s easier than you think.

Just ask Deborah, who had just turned 90 when I met her and had become frail during a recent hospitalization. She had to sleep on the couch in her living room because she was too weak to climb up the stairs to her second-floor bedroom. Less than a week after beginning this program, she literally threw away her walker because she didn’t need it anymore. After two weeks, she was sleeping in her bed again because the stairs were no longer an issue.

You can also ask Frank, a healthy, active 68-year-old retired software engineer who noticed that his golf game was suffering due to age-related changes in his body. He was surprised to learn that walking two miles every morning with his wife wasn’t enough to keep up his strength. A few weeks after starting this program, his golf game had improved to a level he hadn’t reached in over a decade. He was also having a ton more fun with his three grandchildren because he was feeling stronger and more energetic than ever before.

Deborah and Frank are people just like you. If they could change their body and their life, you can too.

I’ve worked with thousands of other older adults using the same program you’re about to learn in this book. They have consistently amazed themselves, their families, and their doctors with their results, and their lives have been changed by my work. After applying the knowledge in this book, they move and feel better than ever before. They are the proof that this book can help you move and feel your best.

Here’s my promise to you. If you follow the program in this book exactly as I lay it out, I guarantee you will experience dramatic improvements in your strength, balance, and energy in as little as 15 days.

Don’t be the person who waits until it’s too late to take action; be the one who acts immediately to take care of problems before they become bigger issues. Don’t be the person who misses out on life’s opportunities because of physical limitations; be the one who makes the necessary changes to live a full life. Don’t be the person whose loved ones constantly worry about them; be one other people marvel at and say, “I don’t know how they do it.”

If you’ve read this far, you’ve already taken a leap toward a new you — a you that is stronger and more capable, a you with more vigor and energy than anyone thought possible.