What do Sammy Sosa and Arnold Schwarzenegger have in common with Oliver Stone and Dixie Carter? They've all admitted to using performance-enhancing drugs to maintain a youthful vigor and appearance. But a new report from the Endocrine Society says it's not just superstar athletes and celebs who are frequent abusers of anabolic-androgenic steroids, human growth hormone, insulin-like growth factor-1, and other body-building substances.

Around 3 million regular fitness buffs pop or inject these drugs. Most aren't aware of their potentially lethal side effects or their association with infertility, sexual dysfunction, and violent or suicidal behavior. So here are some safer ways to look and feel younger.

Do strength-building exercises plus aerobics: Use weights or resistance bands in three weekly sessions of 10-20 minutes; focus on core muscles. Walk 10,000 steps or do other aerobic activities daily (one minute of aerobic exercise is equal to 100 steps).

Eat muscle-friendly foods: Drinking a glass of skim milk after exercise and eating fish soon after strength-training increases muscle mass. And don't overdo protein (that post-workout whey powder may be too much); balance it with nine servings of fruits and veggies daily.

Take supplements daily: 1,000 IU of vitamin D-3 (1,200 IU if you're over 60); 25-100 mcg of vitamin B-12 if you're 65-plus and it isn't in your multivitamin; and 600 mg algal oil DHA omega-3 or 900 mg if you're 60-plus. (The alternative is three servings of salmon a week.) Also, talk to your doc about taking two low-dose aspirin with half a glass of warm water before and after.