We’ve all heard the expression “too much of a good thing.” Doctors and nutritionists want you to know this adage can easily apply to protein. While eating protein is generally said to be an important part of a healthy diet, over consumption can lead to some surprising health risks.
Protein is an essential nutrient for optimal health. And between the variety of meats, eggs, beans, nuts, and so much more to choose from, there are a lot of options when it comes to sourcing protein. Unfortunately, though, an overconsumption of protein can actually sabotage your longevity efforts, says healthy aging expert Dr. Joseph Antoun. “Consuming excessive protein, particularly from animal sources, raises IGF-1 levels,” he says. “IGF-1, Insulin-like Growth Factor 1, is a hormone that plays a crucial role in growth and cell proliferation.”
In recent interviews Antoun went on to explain that excessive IGF-1 is harmful to healthy longevity, as it promotes cellular growth over repair (increasing the risk of mutations), decreases autophagy (the cellular cleanup process key to healthy aging), and increases risk of chronic diseases. Foods that are high in animal protein—such as meat, eggs, and even milk—stimulate and increase our IGF-1 levels, meaning the more you eat, the more you’re at risk of increased IGF-1 levels.
He says that a well-balanced, plant-forward approach, such as a longevity-based diet rich in complex carbs, plant-based/fish-based proteins, and healthy fats from nuts and seeds, offers a far more evidence-based path to metabolic health, disease prevention, and healthspan.
Rather than quitting “cold turkey,” it’s best to slowly replace animal protein with plant-based protein without completely giving up meat or eggs. For example, you might turn your weekly grilled chicken rotation into a salad, where you’re getting more diverse nutrients than just animal protein. If you tend to eat a specific meat the most, consider replacing it with a plant-based protein like tofu, so you’re still getting the same textural experience while managing your IGF-1 levels.
A pure vegan diet is also correlated with longevity, but it needs to be supplemented with protein—especially at early and late stages of life,” Dr. Antoun adds. Like most things, consumption of animal protein in moderation can be a small change that makes a big difference.
