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How to hit protein target: Protein shake for breakfast (30-40g) Greek yogurt snack (20g) Chicken or fish at lunch (30-40g) Cottage cheese or protein bar snack (15-20g) Lean protein at dinner (30-40g) Total: 125-160g Resistance training minimum: 2-3 sessions per week, 30-45 minutes each

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Animal-based foods like chicken, beef, liver, kidneys, eggs, fish, and dairy products are primary sources of Vitamin B12

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Extracranially, the five branches innervate the facial muscles, and the intracranial branches provide sensation to the anterior 2/3 of the tongue, as well as the parasympathetic innervation to the salivary glands, the lachrymal glands, palatine nerves, the stapedius, and the nose