There are many good health habits you can embrace that can add years to your life. Some are harder to do than others. However, new research seems to suggest that this one simple thing – cutting down on animal protein – can dramatically increase longevity.
Protein is important. The problem is most people emphasize it too much.
Dr. Suzanne J. Ferree, who is double-board-certified in family medicine and anti-aging and regenerative medicine, reiterated that it’s especially important to get enough protein as we age.
“The common theory is that we need to cut protein-rich foods as we age, but the research actually only supports this in younger people, not in those of us over 50,” Ferree said. Scientific research backs this up, showing that older adults need more protein than younger adults because our bodies naturally lose muscle as we age.
However, despite that, she says that the problem is that many people are eating much more protein than they need, and in particular, too much animal protein.
There are two types of proteins: animal-based proteins and plant-based proteins. Research has shown that plant-based proteins are healthier than animal-based proteins. Unfortunately, Americans are consuming more of the latter than the former.
“A common mistake is the overemphasis on consuming a high-protein diet, particularly one rich in animal-based proteins, with the belief that it is essential for longevity and muscle preservation. Many people assume that the more protein they consume, the healthier they will be, leading to an overconsumption of animal products like meat, dairy, and eggs,” said Dr. Monisha Bhanote, a quintuple-board-certified physician and longevity expert.
Most Americans are eating about 100 grams of protein a day, double the recommended amount. According to a Dietary Guidelines for Americans report, 75% of Americans meet or exceed the recommendation for meat, poultry, and eggs. Bhanote says this is exactly what can take years off one’s life.
“Excessive consumption of animal-based proteins can actually accelerate aging and undermine cellular health, contrary to popular belief,” she said. She explained that the biggest reasons for this come down to two harmful compounds: advanced glycation end products (AGEs) and trimethylamine N-oxide (TMAO).
“AGEs are harmful compounds that form when proteins or fats combine with sugar in the bloodstream,” Bhanote said. She explained that animal-based foods — especially if they are grilled, fried, or roasted — are high in AGEs. Research shows that these compounds can accumulate in your tissues and, over time, can lead to oxidative stress and inflammation, which are key drivers of cellular aging. “AGEs damage proteins, DNA, and other vital cellular structures, accelerating the aging process and contributing to chronic diseases like diabetes, cardiovascular disease, and Alzheimer’s,” Bhanote said.
Bhanote explained that elevated levels of TMAO have been linked to an increased risk of cardiovascular diseases, including atherosclerosis, heart attack, and stroke — all of which obviously are not good for longevity. “TMAO promotes the accumulation of cholesterol in the arteries and impairs the body’s ability to remove it, leading to inflammation and further damage to the cardiovascular system. This not only compromises heart health but also affects overall cellular function and longevity,” Bhanote said.
Doing Protein Right
So, how should we approach protein with an eye toward longevity? All of the experts mentioned agree: Eat more protein-rich plants and fish. Eating fish regularly has been associated with reducing the risk of premature death by 12%. In addition, seafood is high in protein and unsaturated fats, so it supports brain health, promotes hormone balance, and helps fight inflammation — all of which contribute to longevity.
Plant-based proteins such as beans, lentils, chickpeas, soy, nuts, and seeds are loaded with antioxidants, fiber, and nutrients that keep our hearts healthy, reduce inflammation, and lower the risk of chronic diseases.
