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You don't have to be an aspiring bodybuilder to care about muscle mass.
In fact, maintaining a healthy muscle mass is one of many ways we can stay healthy and improve our overall well-being, especially as we age. And, along with a balanced regimen of exercise and strength training, our diet is a critical factor for building and maintaining strong muscles.
Protein, in particular, plays a key role in supporting muscle growth. This collection of amino acids makes up a large portion of our muscle and organ tissues. It's an essential part of your diet, but that doesn't mean you have to down daily protein shakes to get enough.
Although that's certainly one way to boost your protein intake, you can actually find it in many delicious whole food sources.
With a little effort, it's easy to add plenty of foods with high protein and other muscle-building nutrients to your diet. In this article, we'll look at how various foods help you build muscle mass — and the best things to eat if you're trying to boost your strength.
Inti St Clair/Getty Images
How food helps build muscle
Although protein is essential for muscle building, it's not the only important food component in the process. According to the National Academy of Sports Medicine, a good muscle-building diet must also include plenty of carbohydrates, vitamins and minerals.
A balanced diet that features all these will provide the necessary ingredients to help your muscles repair and rebuild after a workout.
Overall, the NASM recommends that most people consume at least 0.7 to 0.8 grams of protein and 1.8 to 3.2 grams of carbohydrates per pound of body weight each day. Total calorie intake also plays a role in muscle building, as it's dif***ult to build muscle if you're burning more calories than you consume.
Diet alone isn't enough to stimulate muscle growth, though. Exercise — especially resistance training such as lifting weights — is necessary to start the process. When you tear the fibers in your muscles, that stimulates cellular growth and repair.
That's when your body can use the food you've eaten to rebuild and strengthen muscle tissue. Other factors also influence how effective and ef***ient this process is, from when you eat your food and how much rest you give your muscles between workouts to your hormonal and genetic makeup.
Tanja Ivanova/Getty Images
8 foods to optimize your gains
Although there are many factors at play in building muscle, there's no doubt diet plays a key role. Here are eight muscle-building foods you can eat to optimize your workouts and increase your muscle mass.
1. Eggs
Eggs have long been considered a power food, and for good reason. They're incredibly rich in nutrients from fat and protein and include a potent mix of vitamins such as B12, B6 and thiamin. Their nutrient-dense profile makes them especially powerful, but most important is that they contain a hefty dose of leucine.
This amino acid is known for its muscle-building prowess.
2. Fish
If you already get enough fat in your diet but need to boost your protein intake, look no further than fish. It's one of the best lean sources of protein you can eat, and it's full of other vitamins and minerals. A bonus? Fish is packed with omega-3 fatty acids.
Although they're known for their many other health benefits, omega-3s may also improve muscle performance and help prevent the loss of muscle mass. Salmon and tuna are particularly great muscle-building food choices.
Read more: Best Seafood Delivery Services for 2022
3. Nuts
When eaten in moderation, nuts are an excellent choice for building muscle. These tasty snacks offer a perfect mix of protein, fats and fiber, making them one of the most balanced ways to supplement your workouts. You have to be careful, though, as many nuts (including peanuts, which are actually legumes), are high in calories.
For the most nutrient-rich options, try almonds or walnuts.
4. Soybeans
If you're trying to build muscle on a meatless diet, soybeans should be one of your closest friends. These are one of the most nutrient-dense legumes you can eat, and they pack a potent punch of protein to aid in building muscle. Soy contains all nine essential amino acids, making it one of the best plant-based protein sources available.
Lauren Burke/Getty Images
5. Greek yogurt
Dairy is a unique source of protein because it provides a combination of fast-digesting whey protein and slow-digesting casein protein. When consumed together, these two types of protein may enhance and prolong the protein-synthesis process that your muscles go through when rebuilding, helping you build your .
Greek yogurt is a particularly great dairy choice because it contains twice the protein compared to regular yogurt and boasts additional probiotic health benefits you can't find in milk or cheese.
6. Cottage cheese
It doesn't offer the same probiotic benefits as yogurt, but cottage cheese is a great second choice for dairy-based protein. In fact, cottage cheese packs more protein than Greek yogurt while boasting the same slow- and fast-digesting combination. It's a particularly great source of casein, and it provides a signi***ant calorie boost if you need to make sure you're getting enough.
7. Olive oil
It may not sound like your typical body-building food, but extra virgin olive oil has become increasingly popular for its muscle benefits in recent years. Widely known as a source of healthy monounsaturated fats, olive oil also helps to reduce inflammation and slow muscle breakdown. Both of these features can aid in any muscle-building regimen.
8. Quinoa
They don't call quinoa a superfood for nothing. This dynamic grain (it's a seed but cl***fied as a whole grain) packs a little bit of everything, including a lot of protein, fiber and carbohydrates, plus a hefty dose of vitamins and minerals. It's a perfect food for building muscle and maximizing the benefits of your workouts.
Elizaveta Antropova/Getty Images
A recipe for stronger muscles
Adding these muscle-building foods to your diet will definitely help you on your way to boosting muscle mass and increasing your strength. Remember, though, that boosting muscle mass takes time - and diet is only one piece of the puzzle. Combining a balanced diet of high-protein foods with healthy exercise and rest will speed up your journey and improve your overall health along the way.
Read more: Lose Weight and Gain Lean Muscle at the Same Time With Body Recomposition
The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.
https://www.dbdesign.at/rgfsmgo/chelsea-vs-west-brom-2011-12.html
www.fairhotels.de
You don't have to be an aspiring bodybuilder to care about muscle mass.
In fact, maintaining a healthy muscle mass is one of many ways we can stay healthy and improve our overall well-being, especially as we age. And, along with a balanced regimen of exercise and strength training, our diet is a critical factor for building and maintaining strong muscles.
Protein, in particular, plays a key role in supporting muscle growth. This collection of amino acids makes up a large portion of our muscle and organ tissues. It's an essential part of your diet, but that doesn't mean you have to down daily protein shakes to get enough.
Although that's certainly one way to boost your protein intake, you can actually find it in many delicious whole food sources.
With a little effort, it's easy to add plenty of foods with high protein and other muscle-building nutrients to your diet. In this article, we'll look at how various foods help you build muscle mass — and the best things to eat if you're trying to boost your strength.
Inti St Clair/Getty Images
How food helps build muscle
Although protein is essential for muscle building, it's not the only important food component in the process. According to the National Academy of Sports Medicine, a good muscle-building diet must also include plenty of carbohydrates, vitamins and minerals.
A balanced diet that features all these will provide the necessary ingredients to help your muscles repair and rebuild after a workout.
Overall, the NASM recommends that most people consume at least 0.7 to 0.8 grams of protein and 1.8 to 3.2 grams of carbohydrates per pound of body weight each day. Total calorie intake also plays a role in muscle building, as it's dif***ult to build muscle if you're burning more calories than you consume.
Diet alone isn't enough to stimulate muscle growth, though. Exercise — especially resistance training such as lifting weights — is necessary to start the process. When you tear the fibers in your muscles, that stimulates cellular growth and repair.
That's when your body can use the food you've eaten to rebuild and strengthen muscle tissue. Other factors also influence how effective and ef***ient this process is, from when you eat your food and how much rest you give your muscles between workouts to your hormonal and genetic makeup.
Tanja Ivanova/Getty Images
8 foods to optimize your gains
Although there are many factors at play in building muscle, there's no doubt diet plays a key role. Here are eight muscle-building foods you can eat to optimize your workouts and increase your muscle mass.
1. Eggs
Eggs have long been considered a power food, and for good reason. They're incredibly rich in nutrients from fat and protein and include a potent mix of vitamins such as B12, B6 and thiamin. Their nutrient-dense profile makes them especially powerful, but most important is that they contain a hefty dose of leucine.
This amino acid is known for its muscle-building prowess.
2. Fish
If you already get enough fat in your diet but need to boost your protein intake, look no further than fish. It's one of the best lean sources of protein you can eat, and it's full of other vitamins and minerals. A bonus? Fish is packed with omega-3 fatty acids.
Although they're known for their many other health benefits, omega-3s may also improve muscle performance and help prevent the loss of muscle mass. Salmon and tuna are particularly great muscle-building food choices.
Read more: Best Seafood Delivery Services for 2022
3. Nuts
When eaten in moderation, nuts are an excellent choice for building muscle. These tasty snacks offer a perfect mix of protein, fats and fiber, making them one of the most balanced ways to supplement your workouts. You have to be careful, though, as many nuts (including peanuts, which are actually legumes), are high in calories.
For the most nutrient-rich options, try almonds or walnuts.
4. Soybeans
If you're trying to build muscle on a meatless diet, soybeans should be one of your closest friends. These are one of the most nutrient-dense legumes you can eat, and they pack a potent punch of protein to aid in building muscle. Soy contains all nine essential amino acids, making it one of the best plant-based protein sources available.
Lauren Burke/Getty Images
5. Greek yogurt
Dairy is a unique source of protein because it provides a combination of fast-digesting whey protein and slow-digesting casein protein. When consumed together, these two types of protein may enhance and prolong the protein-synthesis process that your muscles go through when rebuilding, helping you build your .
Greek yogurt is a particularly great dairy choice because it contains twice the protein compared to regular yogurt and boasts additional probiotic health benefits you can't find in milk or cheese.
6. Cottage cheese
It doesn't offer the same probiotic benefits as yogurt, but cottage cheese is a great second choice for dairy-based protein. In fact, cottage cheese packs more protein than Greek yogurt while boasting the same slow- and fast-digesting combination. It's a particularly great source of casein, and it provides a signi***ant calorie boost if you need to make sure you're getting enough.
7. Olive oil
It may not sound like your typical body-building food, but extra virgin olive oil has become increasingly popular for its muscle benefits in recent years. Widely known as a source of healthy monounsaturated fats, olive oil also helps to reduce inflammation and slow muscle breakdown. Both of these features can aid in any muscle-building regimen.
8. Quinoa
They don't call quinoa a superfood for nothing. This dynamic grain (it's a seed but cl***fied as a whole grain) packs a little bit of everything, including a lot of protein, fiber and carbohydrates, plus a hefty dose of vitamins and minerals. It's a perfect food for building muscle and maximizing the benefits of your workouts.
Elizaveta Antropova/Getty Images
A recipe for stronger muscles
Adding these muscle-building foods to your diet will definitely help you on your way to boosting muscle mass and increasing your strength. Remember, though, that boosting muscle mass takes time - and diet is only one piece of the puzzle. Combining a balanced diet of high-protein foods with healthy exercise and rest will speed up your journey and improve your overall health along the way.
Read more: Lose Weight and Gain Lean Muscle at the Same Time With Body Recomposition
The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.
https://www.dbdesign.at/rgfsmgo/chelsea-vs-west-brom-2011-12.html
www.fairhotels.de
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Golden Globe nominee *** de Armas is baffled over why her upcoming biopic on the late Marilyn Monroe - Blonde - received an NC-17 rating from the Motion Picture Association of America.
'I didn't understand why that happened,' the Cuban 34-year-old said in her
'I can tell you a number of shows or movies that are way more explicit with a lot more ***ual content than Blonde. But to tell this story it is important to show all these moments in Marilyn's life that made her end up the way that she did. It needed to be explained.
Everyone [in the cast] knew we had to go to uncomfortable places. I wasn't the only one.'
'I didn't understand why that happened': Golden Globe nominee *** de Armas is baffled over why her upcoming biopic on the late Marilyn Monroe - Blonde - received an NC-17 rating from the Motion Picture Association of America
Movies rated NC-17 (only for audiences 18+) are not necessarily considered ***graphic or obscene, but most cinemas won't screen them since many newspapers and TV stations refuse to run ads for them.
Blonde marks Netflix's first NC-17 release and ***'s first headlining role.
RELATED ARTICLES
Previous
1
2
Next
Marilyn Monroe's estate stands behind casting of *** de... 'Did Marilyn Monroe have a thick Spanish accent?': Netflix's...
Blonde producer Brad Pitt defends casting of 'phenomenal'...
Share this article
Share
'I didn't grow up knowing Marilyn or her movies,' de Armas - who only learned English in 2015 - admitted.
'I am proud to have Andrew's trust and the chance to pull it off. I feel like whether you're a Cuban or an American actress, anyone should feel the pressure.'
The Cuban 34-year-old said in her L'Of***iel cover story on Tuesday. 'I can tell you a number of shows or movies that are way more explicit with a lot more ***ual content than Blonde'
*** continued: 'But to tell this story it is important to show all these moments in Marilyn's life that made her end up the way that she did. It needed to be explained'
De Armas (born Caso) added: 'Everyone [in the cast] knew we had to go to uncomfortable places. I wasn't the only one'
When the streaming giant dropped the trailer on July 28, Twitter users blasted The Gray Man action star's accent as 'awful' with some saying she 'looks nothing like Marilyn Monroe.'
'My job wasn't to imitate her,' defended ***, who spent nine months working with dialect coach Jessica Drake.
'I was interested in her feelings, her journey, her insecurities, and her voice, in the sense that she didn't really have one.'
And while Blonde is not fully-authorized by the Marilyn Monroe Estate, the rep Marc Rosen told on August 1: '*** was a great casting choice as she captures Marilyn's glamour, humanity, and vulnerability.'
Detrimental: Movies rated NC-17 (only for audiences 18+) are not necessarily considered ***graphic or obscene, but most cinemas won't screen them since many newspapers and TV stations refuse to run ads for them
'I didn't grow up knowing Marilyn or her movies': Blonde marks Netflix's first NC-17 release and ***'s first headlining role
The Gray Man action star - who only learned English in 2015 - admitted: 'I am proud to have Andrew's trust and the chance to pull it off. I feel like whether you're a Cuban or an American actress, anyone should feel the pressure'
De Armas' (born Caso) casting was also defended by two-time Oscar winner Brad Pitt, who's one of Blonde's six credited producers.
'She is phenomenal in it. That's a tough dress to fill,' the 58-year-old Plan B Entertainment co-founder told on August 1.
'It was 10 years in the making. It wasn't until we found *** that we could get it across the finish line.'
Blonde author and - whose father Tony Curtis (played by Michael Masini) co-starred with Monroe in Some Like It Hot - have both seen the film and fully approve.
'I'm not sure if I'll be able to get over the accent': When the streaming giant dropped the trailer on July 28, Twitter users blasted The Gray Man action star's accent as 'awful' with some saying she 'looks nothing like Marilyn Monroe'
*** - who spent nine months working with dialect coach Jessica Drake - defended: 'My job wasn't to imitate her. I was interested in her feelings, her journey, her insecurities, and her voice, in the sense that she didn't really have one'
Back in February, Blonde director Andrew Dominik said early backlash was 'the f***ing audience's problem' and assured 'the one thing nobody's going to complain about is ***'s performance.'
'It's an NC-17 movie about Marilyn Monroe, it's kind of what you want, right?' the 54-year-old Kiwi director told 'I want to go and see the NC-17 version of the Marilyn Monroe story.'
And while Blonde is not fully-authorized by the Marilyn Monroe Estate, the rep Marc Rosen told Variety on August 1: '*** was a great casting choice as she captures Marilyn's glamour, humanity, and vulnerability'
'She is phenomenal in it. That's a tough dress to fill': De Armas' casting was also defended by two-time Oscar winner Brad Pitt (L), who's one of Blonde's six credited producers
'Go ahead and blow up the Internet!' Blonde author Joyce Carol Oates and Jamie Lee Curtis - whose father Tony Curtis (played by Michael Masini) co-starred with Monroe in Some Like It Hot - have both seen the film and fully approve
'I want to go and see the NC-17 version of the Marilyn Monroe story': Back in February, Blonde director Andrew Dominik (L) said early backlash was 'the f***ing audience's problem' and assured 'the one thing nobody's going to complain about is ***'s performance'
The 84-year-old author's novel boosts the conspiracy theory that the Golden Globe winner was murdered by former US Attorney General Robert F. Kennedy.
Blonde will also feature a scene where Marilyn was allegedly raped by 'Mr. Z' (David Warshofsky) aka Fox Studio Head Darryl F. Zanuck, which was thinly veiled in the 752-page work of ***tion.
Blonde will have its world premiere in-competition at the 79th Venice International Film Festival on September 8 before streaming September 28 on Netflix.
Source material: The 84-year-old author's novel boosts the conspiracy theory that the Golden Globe winner was murdered by former US Attorney General Robert F. Kennedy
***ually assaulted before #MeToo movement: Blonde will also feature a scene where Marilyn was allegedly raped by 'Mr. Z' (R, David Warshofsky) aka Fox Studio Head Darryl F. Zanuck, which was thinly veiled in the 752-page work of ***tion
Streaming September 28 on Netflix! Blonde will have its world premiere in-competition at the 79th Venice International Film Festival on September 8
The two-hour-and-45-minute flick also features Adrien Brody, Bobby Cannavale, Xavier Samuel, and Julianne Nicholson.
It's technically the second adaptation of Blonde after Joyce Chopra's three-hour TV movie, which aired in 2001 on CBS starring Australian actress Poppy Montgomery.
August 4 marked the 60th anniversary of Monroe's (born Norma Jeane Mortenson) death, at age 36, from a barbiturate overdose.
21 years ago! It's technically the second adaptation of Blonde after Joyce Chopra's three-hour TV movie, which aired in 2001 on CBS starring Australian actress Poppy Montgomery
Icon: August 4 marked the 60th anniversary of Monroe's (born Norma Jeane Mortenson) death, at age 36, from a barbiturate overdose (pictured in 1953)
data-track-module="am-external-links^external-links">
Read more:
*** de Armas Opens Up About Life in the Spotlight and 'Blonde's NC-17 Rating
Marilyn Monroe Estate Defends *** de Armas Accent in 'Blonde' - Variety
Brad Pitt Compliments 'Phenomenal' *** de Armas as Marilyn Monroe: 'Tough Dress to Fill' (Exclusive) | Entertainment Tonight
'Blonde' Author Joyce Carol Oates Gives Two Thumbs Up to Movie - Variety
Instagram - jamieleecurtis Verified Go ahead and blow up the internet my beautiful friend! @***_d_armas
*** de Armas' 'Blonde' Director Clarifies Netflix Clash: NC-17 Rating - Variety
http://ni.57883.net/alexa/index.asp?domain=xxxguwa.com
biboxs.com
'I didn't understand why that happened,' the Cuban 34-year-old said in her
'I can tell you a number of shows or movies that are way more explicit with a lot more ***ual content than Blonde. But to tell this story it is important to show all these moments in Marilyn's life that made her end up the way that she did. It needed to be explained.
Everyone [in the cast] knew we had to go to uncomfortable places. I wasn't the only one.'
'I didn't understand why that happened': Golden Globe nominee *** de Armas is baffled over why her upcoming biopic on the late Marilyn Monroe - Blonde - received an NC-17 rating from the Motion Picture Association of America
Movies rated NC-17 (only for audiences 18+) are not necessarily considered ***graphic or obscene, but most cinemas won't screen them since many newspapers and TV stations refuse to run ads for them.
Blonde marks Netflix's first NC-17 release and ***'s first headlining role.
RELATED ARTICLES
Previous
1
2
Next
Marilyn Monroe's estate stands behind casting of *** de... 'Did Marilyn Monroe have a thick Spanish accent?': Netflix's...
Blonde producer Brad Pitt defends casting of 'phenomenal'...
Share this article
Share
'I didn't grow up knowing Marilyn or her movies,' de Armas - who only learned English in 2015 - admitted.
'I am proud to have Andrew's trust and the chance to pull it off. I feel like whether you're a Cuban or an American actress, anyone should feel the pressure.'
The Cuban 34-year-old said in her L'Of***iel cover story on Tuesday. 'I can tell you a number of shows or movies that are way more explicit with a lot more ***ual content than Blonde'
*** continued: 'But to tell this story it is important to show all these moments in Marilyn's life that made her end up the way that she did. It needed to be explained'
De Armas (born Caso) added: 'Everyone [in the cast] knew we had to go to uncomfortable places. I wasn't the only one'
When the streaming giant dropped the trailer on July 28, Twitter users blasted The Gray Man action star's accent as 'awful' with some saying she 'looks nothing like Marilyn Monroe.'
'My job wasn't to imitate her,' defended ***, who spent nine months working with dialect coach Jessica Drake.
'I was interested in her feelings, her journey, her insecurities, and her voice, in the sense that she didn't really have one.'
And while Blonde is not fully-authorized by the Marilyn Monroe Estate, the rep Marc Rosen told on August 1: '*** was a great casting choice as she captures Marilyn's glamour, humanity, and vulnerability.'
Detrimental: Movies rated NC-17 (only for audiences 18+) are not necessarily considered ***graphic or obscene, but most cinemas won't screen them since many newspapers and TV stations refuse to run ads for them
'I didn't grow up knowing Marilyn or her movies': Blonde marks Netflix's first NC-17 release and ***'s first headlining role
The Gray Man action star - who only learned English in 2015 - admitted: 'I am proud to have Andrew's trust and the chance to pull it off. I feel like whether you're a Cuban or an American actress, anyone should feel the pressure'
De Armas' (born Caso) casting was also defended by two-time Oscar winner Brad Pitt, who's one of Blonde's six credited producers.
'She is phenomenal in it. That's a tough dress to fill,' the 58-year-old Plan B Entertainment co-founder told on August 1.
'It was 10 years in the making. It wasn't until we found *** that we could get it across the finish line.'
Blonde author and - whose father Tony Curtis (played by Michael Masini) co-starred with Monroe in Some Like It Hot - have both seen the film and fully approve.
'I'm not sure if I'll be able to get over the accent': When the streaming giant dropped the trailer on July 28, Twitter users blasted The Gray Man action star's accent as 'awful' with some saying she 'looks nothing like Marilyn Monroe'
*** - who spent nine months working with dialect coach Jessica Drake - defended: 'My job wasn't to imitate her. I was interested in her feelings, her journey, her insecurities, and her voice, in the sense that she didn't really have one'
Back in February, Blonde director Andrew Dominik said early backlash was 'the f***ing audience's problem' and assured 'the one thing nobody's going to complain about is ***'s performance.'
'It's an NC-17 movie about Marilyn Monroe, it's kind of what you want, right?' the 54-year-old Kiwi director told 'I want to go and see the NC-17 version of the Marilyn Monroe story.'
And while Blonde is not fully-authorized by the Marilyn Monroe Estate, the rep Marc Rosen told Variety on August 1: '*** was a great casting choice as she captures Marilyn's glamour, humanity, and vulnerability'
'She is phenomenal in it. That's a tough dress to fill': De Armas' casting was also defended by two-time Oscar winner Brad Pitt (L), who's one of Blonde's six credited producers
'Go ahead and blow up the Internet!' Blonde author Joyce Carol Oates and Jamie Lee Curtis - whose father Tony Curtis (played by Michael Masini) co-starred with Monroe in Some Like It Hot - have both seen the film and fully approve
'I want to go and see the NC-17 version of the Marilyn Monroe story': Back in February, Blonde director Andrew Dominik (L) said early backlash was 'the f***ing audience's problem' and assured 'the one thing nobody's going to complain about is ***'s performance'
The 84-year-old author's novel boosts the conspiracy theory that the Golden Globe winner was murdered by former US Attorney General Robert F. Kennedy.
Blonde will also feature a scene where Marilyn was allegedly raped by 'Mr. Z' (David Warshofsky) aka Fox Studio Head Darryl F. Zanuck, which was thinly veiled in the 752-page work of ***tion.
Blonde will have its world premiere in-competition at the 79th Venice International Film Festival on September 8 before streaming September 28 on Netflix.
Source material: The 84-year-old author's novel boosts the conspiracy theory that the Golden Globe winner was murdered by former US Attorney General Robert F. Kennedy
***ually assaulted before #MeToo movement: Blonde will also feature a scene where Marilyn was allegedly raped by 'Mr. Z' (R, David Warshofsky) aka Fox Studio Head Darryl F. Zanuck, which was thinly veiled in the 752-page work of ***tion
Streaming September 28 on Netflix! Blonde will have its world premiere in-competition at the 79th Venice International Film Festival on September 8
The two-hour-and-45-minute flick also features Adrien Brody, Bobby Cannavale, Xavier Samuel, and Julianne Nicholson.
It's technically the second adaptation of Blonde after Joyce Chopra's three-hour TV movie, which aired in 2001 on CBS starring Australian actress Poppy Montgomery.
August 4 marked the 60th anniversary of Monroe's (born Norma Jeane Mortenson) death, at age 36, from a barbiturate overdose.
21 years ago! It's technically the second adaptation of Blonde after Joyce Chopra's three-hour TV movie, which aired in 2001 on CBS starring Australian actress Poppy Montgomery
Icon: August 4 marked the 60th anniversary of Monroe's (born Norma Jeane Mortenson) death, at age 36, from a barbiturate overdose (pictured in 1953)
data-track-module="am-external-links^external-links">
Read more:
*** de Armas Opens Up About Life in the Spotlight and 'Blonde's NC-17 Rating
Marilyn Monroe Estate Defends *** de Armas Accent in 'Blonde' - Variety
Brad Pitt Compliments 'Phenomenal' *** de Armas as Marilyn Monroe: 'Tough Dress to Fill' (Exclusive) | Entertainment Tonight
'Blonde' Author Joyce Carol Oates Gives Two Thumbs Up to Movie - Variety
Instagram - jamieleecurtis Verified Go ahead and blow up the internet my beautiful friend! @***_d_armas
*** de Armas' 'Blonde' Director Clarifies Netflix Clash: NC-17 Rating - Variety
http://ni.57883.net/alexa/index.asp?domain=xxxguwa.com
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