Scientists suggest that eating more protein and exercising more might be the best way to age healthily. This goes beyond what current public health guidelines recommend.
Many health recommendations aim to prevent problems, but not necessarily to help people thrive. New research suggests we should aim higher.
Rethinking Exercise and Protein Guidelines
A paper in Frontiers in Nutrition argues that public health advice should focus on more than just avoiding health issues. It should also help people stay strong, independent, and mentally sharp as they get older.
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Start Your News DetoxDr. Chris Macdonald, from the University of Cambridge, wrote this paper. He believes modern research shows benefits from both more physical activity and more protein than many current guidelines suggest.
Dr. Macdonald noted that public health advice often focuses on the minimum needed. But many people want to know how to stay strong and independent throughout their lives.
Regular exercise is linked to living longer, better mental health, sharper thinking, and less age-related decline. Combining aerobic exercise with strength training may offer especially strong health benefits.
Why More Protein Matters
The paper also looks at protein recommendations. Current UK guidelines mainly focus on preventing protein deficiency in adults who don't exercise much.
However, newer evidence suggests that active people, older adults, and pregnant women might benefit from eating much more protein. Higher protein diets can also help with fat loss. This is because protein makes you feel full and boosts the energy your body uses during digestion.
Eating more protein can also fit into plant-based diets. Many vegan powerlifters and bodybuilders show this is possible with careful meal planning.
Moving Towards Optimal Health
Dr. Macdonald suggests adding a second set of guidelines. These would focus on achieving "optimal health outcomes." He believes people need clearer advice on maximizing long-term health and function, not just avoiding disease.
He also thinks society needs to change how it views exercise and nutrition. High-intensity exercise and high-protein diets are often seen as only for bodybuilders. But they can help everyone live longer and healthier lives.
It's not about having "abs" or a "beach body." It's about being able to play with your grandchildren and remember them. Dr. Macdonald says that the image of a frail older person is often due to a lifestyle that doesn't follow evidence-based advice.
He believes we shouldn't accept a sedentary lifestyle as normal. Instead, we should help people regain their health and independence. This could greatly reduce unnecessary suffering.
Deep Dive & References
Beyond the bare minimum: the case for revised physical activity guidelines and protein intake recommendations that maximise healthspan - Frontiers in Nutrition, 2026
