According to author Dr. Chris Macdonald (Fellow of Lucy Cavendish College, University of Cambridge, and Director of the Better Protein Institute), a growing body of evidence suggests that people may benefit from higher levels of physical activity and protein consumption than current guidelines typically recommend.

“Public health advice often focuses on the minimum people need to avoid problems,” said Dr. Macdonald. “But many people want to know what they should do to remain strong, independent, and mentally sharp throughout life.”

Exercise and Healthy Aging

The paper reviews research linking regular exercise to a wide range of health benefits, including a lower risk of death, better mental health, stronger cognitive function, and greater resistance to age-related decline. The evidence also suggests that combining aerobic activities such as walking, running, or cycling with resistance training may provide especially powerful benefits.

Dr. Macdonald argues that physical activity should be viewed not only as a way to avoid disease, but also as a tool for maintaining strength, mobility, and independence throughout life.

Protein Intake Beyond Minimum Requirements

The review also takes a closer look at protein recommendations. Current UK guidelines are based primarily on preventing protein deficiency in sedentary adults. However, the paper points to newer research suggesting that physically active people, older adults, and pregnant women may benefit from significantly higher protein intake.

The review further highlights evidence that higher-protein diets can support fat loss (due to increased satiety and thermic effect), making them beneficial for body composition as well as overall health.

Importantly, the paper notes that higher protein consumption is not limited to meat-based diets. With thoughtful meal planning, plant-based diets can also provide sufficient protein, as demonstrated by the growing number of vegan powerlifters and bodybuilders.

From Minimum Health to Optimal Health

Rather than replacing existing recommendations, Dr. Macdonald suggests supplementing them with guidance focused on what he calls “optimal health outcomes.” He argues that people would benefit from clearer and more practical information about how exercise and nutrition can support long-term physical and cognitive performance.

In addition to updating guidelines, Dr. Macdonald believes there needs to be a shift in how society views exercise and protein intake.

“… high-intensity exercise and high-protein diets are often associated with bodybuilders and superficial aesthetic goals. However, high-intensity exercise and high-protein diets also empower the general population to extend their lifespan and healthspan. Therefore, it is less about having ‘abs’ and a ‘beach body’ and more about being able to lift up, play with, and even remember, your grandchildren thanks to a strong and resilient body and mind. When we see a stereotypical image of a hunched-over slow, fragile person with ill health, in their later years, it seems like an inevitable consequence of “Father Time,” however, I propose that in most cases, it is evidence of a non-evidence-based lifestyle. In short, we should not be quick to normalize and accept the consequences of a largely sedentary lifestyle; we should proactively empower people to reclaim their health and their independence. The reduction in unnecessary suffering would be profound.”