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In this Last 2025 Edition…
December always brings the noise.
You know what I'm talking about, the year-end health headlines, the "new year, new you" campaigns already warming up, the supplement ads promising you can outrun aging with the right powder or pill.
I've watched this cycle repeat for over thirty years now. And honestly? It exhausts me.
Not because people are craving to be healthier, that's beautiful. But because the loudest voices in wellness rarely talk about the fundamental core of what actually works. They sell shortcuts. Quick fixes. The thing that'll finally change everything.
But here's what three decades of medicine, and lifestyle medicine has taught me: longevity isn't a trend. It's not about the latest biohack or the supplement stack of the month.
It's about function. The why, and how of function. Pure and simple.
It's about whether your body can still do what it needs to do, today, next year, twenty years from now. How you can move without pain, recover from stress, maintain the strength that literally keeps you upright, independent as you age and why this is possible.
That is why we're ending the year talking about protein, muscle, and movement.
Not because it's trendy. Because the data is undeniable: functional strength is one of the most reliable predictors of how long—and how well—you live.
So let's take a breath together. Forget the hype for a moment. In this final newsletter of 2024, I want to walk you through what actually matters. The science that stands up. The practical steps that last.
Not to transform how you look.
To strengthen the foundation that carries you forward.
Let's do this right.
Table of Contents
"Within each of us lies a spark of the divine—a quiet power, guiding us with intuition, conscience, and love. To know this presence is to embrace the sacred truth: we are not mere witnesses to life’s mysteries; we are active participants in its unfolding, reflections of the divine itself."
The Season’s Secret to Radiant Skin is 20% Off!
As the holidays approach and the year winds down, I’ve been craving simplicity—rituals that keep me grounded, radiant, and nourished from within. Cold weather and full schedules can leave skin dull or dehydrated, but this season my glow has stayed strong thanks to Pique’s Radiant Skin Duo. It’s an effortless inside-out ritual that supports skin, energy, and overall wellbeing.
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Muscle Is Medicine — Here’s Why
Functional strength isn’t a gym metric. It’s a predictor of long-term health outcomes. Multiple studies show that greater muscle strength is strongly associated with lower all-cause mortality, meaning that people with preserved strength and muscle bulk, tend to live longer, healthier lives. In one large analysis, every 10% increase in handgrip strength correlated with an approximate 6% lower risk of death from all causes. This isn’t gym talk, this is biology.
But muscle isn’t built by effort alone. It’s built by input plus adaptation, and protein is central to that process.
The Truth About Protein: It's Not About More, It's About Smarter Use
Let me start by clearing up something I hear constantly in my clinic: "Doc, should I just eat more protein?"
Not necessarily.
Look, I get it. Once you learn that protein matters for longevity, the instinct is to load up. Buy the biggest tub of powder. Double the chicken breast. Pack in the grams.
But here's what actually happens inside your body—and this is where the research gets fascinating.
As we age, something shifts. Our muscles become stubborn. Scientists call it anabolic resistance, which is just a fancy way of saying: your body gets less efficient at turning the protein you eat into actual muscle tissue. The same amount of protein that used to build and repair your muscles in your twenties? It doesn't quite cut it anymore in your fifties or sixties.
But—and this is crucial—the solution isn't just eating more protein. It's eating it smarter.
Studies show that when we spread protein across our meals—breakfast, lunch, dinner—rather than skimping all day and then eating a massive steak at night, our bodies can actually use it. Muscle protein synthesis stays elevated throughout the day instead of spiking once and wasting the rest.
So what's the sweet spot?
Current metabolic research points to 1.2 to 1.6 grams of high-quality protein per kilogram of body weight per day for adults who care about maintaining strength and longevity. Yes, that's higher than the old-school minimum recommendations. But it's not bro-science—it's grounded in what your aging metabolism actually needs.
Let's make this practical: if you weigh 70 kilograms (about 154 pounds), you're looking at roughly 84 to 112 grams of protein daily, spread across your meals.
That's not extreme. That's not excessive.
That's strategic biology.
Did you know this about Proteins?
Think of proteins as your body’s ultimate multitaskers. They are constantly being constructed from amino acid "Lego blocks," from a pre determined genetic Code sequence, and they don't just build your muscles and skin; they actively run the show.
From enzymes digesting lunch to antibodies battling viruses, proteins are the microscopic machinery that powers nearly every breath, movement, and thought you have.
Which lifestyle change has the least positive impact on health
The Creatine And Longevity Buzz
Creatine has become a rave topic beyond bodybuilders, and appropriately so. It’s one of the most studied supplements in existence — and research suggests it offers benefits beyond muscle building:
Supports cellular energy production, especially during short bursts of high-intensity activity.
May aid cognitive function, particularly in aging adults.
Could help preserve muscle mass with age, a key longevity factor.
Here’s the nuance for you to appreciate the above, while creatine is often associated with “bulk,” its core effect is catabolic, because it helps cells regenerate ATP more efficiently during demand. So it’s not in the ‘forming’ but in preservation of bulk.
Many longevity researchers now look at creatine as a way to support muscle quality and cognitive function of the brain as well. Typical dosing used in studies is around 3–5 grams per day, taken consistently.
Triad Knowledge Pulse
One review of aging adults found that resistance training reduced risk of premature death by up to 23%, independent of aerobic fitness levels. That aligns with a growing understanding that strength equals resilience in the truest physiological sense. (Lopez et al., Journal of Aging Research, 2024).
How To Start: Practical Steps
You don’t need fancy equipment or expensive powders to make progress. Start with these simple habits:
Distribute Protein Across Meals: Aim for ~25–35g per meal from high-quality sources (eggs, dairy, fish, legumes, lean meats). If you’re plant-based, combine complementary proteins for completeness.
Routine Strength Movements: Twice a week, focus on movements like squats, deadlifts (or hinge patterns), push/pull exercises, and core engagement — with loads that challenge you but don’t risk injury.
Consider Creatine if Appropriate: After checking with your clinician, a basic creatine monohydrate supplement (3–5g daily) can be a low-cost, low-risk addition with evidence for both muscle and cognitive support.
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From Dr Obinna’s Desk…
As we close out the year, I want you to know that this newsletter is evolving.
Not because we want to add more noise, to what seems to be an online chaos right now, but because our mission at Triad Longevity Academy is too important to deliver inconsistently.
Longevity is not built on random bursts of motivation. It’s built on steady, repeatable habits… and that is exactly how this newsletter will now serve you.
Starting now, you’ll notice a cleaner look, clearer formatting, and a more consistent structure that makes every edition easier to scan, easier to apply, and easier to share.
Most importantly, you can now expect this newsletter weekly.
That means: more knowledge, more transformative insights you can actually use, and more practical tips that connect the science of longevity to real life, especially your kitchen, your calendar, your sleep, your movement, your mindset.
This is us raising the standard, together with you.