If I could give most adults one piece of advice to help them live longer, think more clearly, and stay independent as they age, it would not be about cholesterol…or blood sugar…or blood pressure.

It would be about muscle.

We tend to think of muscle as cosmetic — something for athletes or the young. In reality, muscle may be one of the strongest predictors of how long — and how well — we live.

Recent NIH research shows that people with lower blood levels of the amino acids valine, leucine, and isoleucine — key building blocks of muscle — die sooner. This aligns with decades of evidence showing that greater muscle mass is associated with longer life and lower rates of dementia.

Muscle is not about appearance. It is about resilience. It regulates blood sugar, supports brain function, protects bone, and helps you recover from illness and injury. It is metabolic, neurologic, hormonal — and essential for healthy aging.

The strength you build today determines the independence you keep tomorrow.

How Much Protein Do You Need?
Most adults need at least 100 grams of protein per day, with around 30 grams at each meal. That level helps preserve muscle, increase calorie burning, improve fullness, sharpen mental clarity, stabilize blood sugar, and lower blood pressure.

If you are over 50 or physically active, you likely need more.

Research suggests muscle growth is best stimulated when you eat at least 35 grams of protein in your first meal of the day. Breakfast may be your best opportunity to flip the muscle-building switch.

Protein Quality Matters
Animal proteins — meat, eggs, dairy, and whey — provide complete amino acids in forms your body can readily use. Eggs are especially rich in phosphatidylcholine, a critical component of every cell membrane, including those in the brain.

Plant sources such as soy, lentils, chickpeas, quinoa, seeds, and pea protein can meet protein needs, though they often require higher total calorie intake to reach comparable amino acid density.

For example, gram for gram, whey stimulates significantly more muscle growth than soy. Many soy products in the U.S. are genetically modified, and unfermented soy contains plant compounds with estrogen-like effects. In a world already filled with hormone-disrupting chemicals, that is worth thoughtful consideration.

The Problem with Most Protein Drinks
Reaching 100+ grams of protein daily from whole food alone can be challenging. Protein powders and bars are convenient — but labels matter.

Many contain artificial sweeteners, refined oils, processed sugars, gums, emulsifiers, and flavoring agents that can quietly undermine metabolic health.

Bioavailability matters as well.
Your body can use approximately:
• 10–18% of the protein in whey, pea, soy, and collagen drinks to build new muscle
• 32% of the protein in meat
• 48% of the protein in eggs

The rest is converted to glucose or fat and produces nitrogen waste the liver must process.

Another option is essential amino acid formulas designed for near 100% bioavailability. Because of this efficiency, 10 grams may stimulate muscle building similarly to 30 grams of whey or plant protein powder, 15 grams of meat, or two whole eggs — without extra calories or nitrogen burden.

Muscle Needs a Signal to Grow
Muscle requires both building material and stimulus.

Resistance training — lifting weights or using your own body weight — provides that signal. Walking, cycling, and swimming are excellent for heart health, but they do not create enough mechanical load to preserve longevity muscle.
Hormones matter too.

Testosterone plays a central role in muscle health for both men and women. Over the past 50 years, average testosterone levels have declined significantly. As population levels have fallen, laboratory “normal” ranges shifted downward. As a result, many individuals with dangerously low levels are told they are normal.

Low testosterone is linked to fatigue, depression, irritability, muscle loss, reduced stress tolerance, sexual dysfunction, bone loss, diabetes, obesity, heart disease, stroke, and dementia. When symptoms are present, they deserve thoughtful evaluation, not dismissal.

Without adequate testosterone, resistance training produces little change. Without resistance training, testosterone alone does not preserve muscle.

Muscle Becomes More Important with Age
Muscle loss accelerates with age. It is closely tied to frailty, falls, insulin resistance, memory decline, and loss of independence.

The good news is that it’s never too late to start building muscle.

At 40, 60, even 80, the body can respond when given the right inputs.

If you want to live longer — and stay strong enough to enjoy those years — focus on three things:

1_ Enough high-quality protein

2_ Optimized hormone health

3_ Consistent resistance training

Your future independence is not determined by your birth date. It depends on the muscle mass you build today.

Strong muscles don’t just help you live longer — they help you keep living on your terms.

If you would like help evaluating your protein intake, hormone levels, or muscle-building strategy, our team at Prestige Wellness Institute would be glad to guide you. You can reach us at (435) 259-4466 in Moab or (435) 210-0184 in Utah County.

Colon cancer is one of the most preventable cancers. While it is often associated with older age, it is increasingly being diagnosed in adults under 50. Early detection and healthy habits are the best ways to protect yourself.

Why Rates are Rising in Younger Adults
Experts are seeing a rise in colon cancer among younger people due to several factors:
• Lifestyle: Diets high in processed meats and sugary drinks, combined with low physical activity.
• Delayed Screening: Younger adults may overlook early symptoms like abdominal pain or changes in bowel habits because they are below the traditional screening age.
• Environment: Changes in gut bacteria and early-life exposures may also play a role.

Expert Insight
Dr. Flanagan, a surgeon at Moab Regional Hospital, emphasizes the importance of staying proactive:
"Since the mid 1990s, there has been a steady rise in colon cancer rates in people under 50. In the past 25 years, the incidence in younger people has doubled from 1 in 10 to 1 in 5. The good news is that you can help reduce your risk: follow a high-fiber diet low in red/processed meat, stay active and at a healthy weight, avoid smoking, and minimize alcohol intake. Start regular colon cancer screening at age 45—or sooner if you notice persistent changes in your digestion."

Screening Recommendations
Most adults should begin screening at age 45. If you have a family history of colon cancer or inflammatory bowel disease, you may need to start sooner.
Moab Regional Hospital offers two main types of screening:
• Colonoscopy: A thorough exam that allows doctors to find and remove precancerous growths (polyps) during the procedure.
• Stool-based tests: Convenient at-home tests that look for signs of cancer in a sample.

Simple Steps to Lower Your Risk
• Eat well: Choose whole grains, fruits, and vegetables.
• Move more: Aim for regular physical activity.
• Limit risks: Reduce red meat, avoid tobacco, and limit alcohol.
• Listen to your body: Don't ignore persistent digestive changes.

Take Action Today
Early detection saves lives. To discuss your risk or schedule a screening, call Moab Regional Hospital at 435-719-5500. Care is available right here in our community.