Protein and Longevity: Are We Getting It Wrong?
For years, many longevity experts have advocated for reducing protein intake as a key to better aging. However, new research is flipping that notion on its head, suggesting that those who intentionally cut back on protein to extend their lifespan might actually be doing the opposite.
A recent study found that people who consume more protein tend to have a lower mortality rate and live longer. What makes these findings even more compelling is that the study focused on individuals with chronic kidney disease—people who, according to conventional wisdom, should be cautious about protein intake. Yet, those who consumed more protein experienced better health outcomes.
For decades, there’s been a lingering myth that high-protein diets could harm kidney health, despite a lack of solid evidence. While there was some concern that individuals with existing kidney issues might need to reduce protein to very low levels, there’s never been any doubt that protein is crucial for overall health.
This new research analyzed data from over 8,500 participants aged 60 and older, looking at how their total, animal, and plant protein intake correlated with all-cause mortality. The findings were clear: eating up to 1.6 grams of protein per kilogram of body weight per day had protective effects compared to the recommended daily allowance (RDA) of 0.8 grams per kilogram.
As with previous studies, plant protein was shown to offer more health benefits than animal protein. However, the news wasn’t all bad for meat lovers. Even those who primarily consumed animal protein saw reduced mortality rates compared to those who significantly cut back on their protein intake.
The takeaway? A well-rounded diet that includes a variety of protein sources, with an emphasis on plant-based options, is your best bet for supporting longevity. But there’s no need to eliminate animal protein entirely—balance and moderation are key to reaping the benefits of a high-protein diet while promoting a longer, healthier life.
