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Great lean protein sources include chicken or turkey breast, fish (salmon, tuna, cod), lean beef, eggs/egg whites, low-fat dairy like Greek yogurt or cottage cheese, and plant-based options like tofu, lentils, beans, and protein powders [anytimefitness.com, anytimefitness.com]

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Like all other factors, age can make a difference, but your age alone wont guarantee you do or dont find benefit from a nootropic supplement