The Pursuit of Longevity: Rethinking Healthy Habits
For many, the journey to a longer and healthier life involves small, daily habits—taking 10,000 steps a day, improving cardiovascular fitness, and incorporating nutrient-dense foods like berries into breakfast. These actions are often seen as steps toward better health. However, longevity experts are now warning that one seemingly “healthy” habit could actually be undermining your efforts: consuming too much animal-based protein.
Though high-protein diets are often touted as beneficial for muscle preservation and overall wellness, experts caution that overdoing it—especially with animal proteins—may actually take years off your life.
The Downside of Too Much Protein: What Experts Are Saying
Protein is undeniably a crucial part of any healthy diet, particularly as we age. Dr. Suzanne J. Ferree, a double-board-certified physician in family medicine and anti-aging, emphasizes its importance, especially for older adults.
“As we age, muscle mass naturally decreases, making protein even more essential,” Ferree explains. The U.S. Food and Drug Administration recommends about 50 grams of protein per day as part of a balanced 2,000-calorie diet, but Ferree and other experts are warning that the type of protein consumed plays a key role in long-term health.
Dr. Monisha Bhanote, a longevity specialist, adds that many people mistakenly believe that a high-protein diet rich in animal-based sources is the key to longevity. In reality, most people are consuming far more animal protein than necessary, which could be detrimental to health.
Animal-Based Proteins: How They Can Accelerate Aging
In the typical American diet, animal-based proteins like meat, eggs, and dairy dominate. This heavy reliance on animal sources can contribute to harmful effects, largely due to compounds such as advanced glycation end products (AGEs) and trimethylamine N-oxide (TMAO).
Bhanote warns that AGEs, which form when proteins or fats combine with sugar in the bloodstream—particularly when foods are grilled or fried—can accelerate the aging process. “AGEs accumulate in the body over time, causing oxidative stress and inflammation, both of which contribute to the development of chronic diseases such as heart disease, diabetes, and Alzheimer’s,” she notes.
Similarly, TMAO, a byproduct of animal-based protein digestion, has been linked to cardiovascular issues like heart attacks and strokes. “Elevated levels of TMAO can impair the body’s ability to remove cholesterol, leading to inflammation and increased risk of arterial damage,” Bhanote explains.
Protein and Popular Diets: The Keto Trap
Raghav Sehgal, a researcher on aging at Yale University, highlights another common mistake: following “miracle” diets that promise quick results. The ketogenic diet, which focuses on high-fat, high-protein foods while cutting carbohydrates, is a prime example. Many keto enthusiasts rely heavily on meat and eggs, but experts caution that an overabundance of animal products can do more harm than good.
How to Make Protein Work for You, Not Against You
The solution, according to both Bhanote and Sehgal, is simple: shift the focus from animal-based proteins to plant-based alternatives.
While fish, a well-known heart-healthy food, is an exception to the animal protein rule, most people would benefit from incorporating more plant-based proteins like beans, lentils, chickpeas, and soy into their diets. These foods are not only low in AGEs and TMAO but also rich in antioxidants and fiber, which are vital for heart health and longevity.
Studies have consistently shown that diets rich in plant-based proteins help reduce inflammation, lower cholesterol levels, and improve overall cellular health, potentially adding years to your life. Replacing animal proteins with plant proteins has also been associated with a lower risk of mortality from cardiovascular disease and other causes.
The Benefits of a Balanced Diet
Despite the focus on protein, experts stress that balance is key. Sehgal advises that the best diet for longevity is one that includes a wide variety of nutrient-rich foods, with an emphasis on fruits, vegetables, whole grains, and lean proteins such as fish and legumes.
“The idea of a balanced, plant-forward diet isn’t a new concept, but it’s one that is continually backed by scientific research,” Sehgal says.
In a world where trendy diets come and go, the message from longevity experts remains clear: when it comes to living a longer, healthier life, a balanced and plant-based approach to eating stands the test of time.
By making a few mindful adjustments, such as reducing animal protein intake and focusing on plant-based alternatives, we can take proactive steps to ensure that our diets support a long and healthy life.
