Too Much Protein Could Actually Shorten Your Lifespan, According to Longevity Experts
Overconsumption of animal-based protein raises IGF-1 levels—a growth hormone linked to increased risk of chronic disease, accelerated aging, and reduced cellular repair.
While IGF-1 is essential in youth and for muscle repair, chronically elevated levels in adulthood can disrupt longevity by promoting cell growth over cellular cleanup (autophagy).
Experts recommend a Mediterranean or flexitarian approach—favoring plant- and fish-based proteins over heavy meat consumption—to reduce IGF-1 and support long-term health.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.'
But what's the science behind the negative effects of eating too much protein? How is IGF-1 affected? We asked our longevity experts all the questions—including the best approach to eating the right amount of protein.
'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,' Dr. Antoun says. 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.
'While it's essential in childhood and for muscle repair, chronically elevated IGF-1 in adults has been linked to accelerated biological aging, and therefore, an increased risk of age-related conditions,' Dr. Antoun says. 'I call this condition the 'Diabetes of Protein,' whereby high IGF is excessively aging the body way beyond what the muscles require.' You might notice these lasting impacts on excessively muscular figures, such as body builders, who look great during their peak but tend to age poorly in their 50s and 60s. Much like when you're a kid, eating animal-based protein in your 20s can feel and seem healthy, Dr. Antoun notes. Around the mid-life period, however, disease formation begins and can slow down the natural processes of our body.
You might be wondering what exactly you can eat to get your recommended daily intake of protein. Don't worry—we've got you covered.
'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,' Dr. Antoun says. 'When we study centenarians, we notice that most of them follow a plant-based Mediterranean, pescatarian, or flexitarian [semi-vegetarian] diet.'
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.
Read the original article on Real Simple
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
Epoch Times
14 hours ago
- Epoch Times
How Olive Oil Benefits Brain Function
For thousands of years, Mediterranean cultures have treasured olive oil—not just as a culinary staple, but also as a symbol of health and longevity. Ancient Greek physicians like Hippocrates praised it for its healing powers. Today, modern research is catching up, revealing that olive oil—especially the extra virgin kind—may play an important role in protecting your brain from decline well into old age. So what exactly makes this golden liquid so special, and how can it help you stay mentally sharp? Protects the Brain Regularly eating olive oil has been
Buzz Feed
19 hours ago
- Buzz Feed
Lizzo Talks About Using Ozempic For Weight Loss
There's no point in stressing out over speculation and rumors regarding Lizzo — she's an open book. On a June 19 episode of the Just Trish podcast, Lizzo admitted that she tried Ozempic and other GLP-1 drugs, which are used to regulate type 2 diabetes and obesity, at one point in her "weight release" journey. Over the years, the "Truth Hurts" singer has been rather forthcoming with her fitness journey, documenting it on social media and sharing her progress with her fanbase. "I tried everything," she told Trisha Paytas. "Ozempic works because you eat less food, yeah? So if you eat right, it makes you feel full. But if you can just do that on your own and get mind over matter, it's the same item." In the podcast, Lizzo shut down critics of Ozempic and GLP-1 drugs, noting that people are not "cheating" by using the products. "It's not easy," Lizzo said. "It's a drug to help somebody with something they're struggling with. I think people... it's their way of being fat phobic when you're telling someone they're cheating." "They tell people they're cheating by getting that weight loss surgery. I heard about that weight loss surgery. That shit sounds very hard actually. A lot people felt like they almost died on the table, and they got so sick after getting the weight loss surgery. That shits not easy." "I feel like people just like to make fun of fat people. Whether you're big or small or got small, they like to make fun of us," she said. Lizzo claimed that she started noticing different results when adding meat back into her diet. "What did it for me is it was not being vegan," she said. "Because when I was vegan, I was consuming a lot of fake meats, I was eating a lot of bread, I was eating a lot of rice and I had to eat a lot of it to stay full." In her opinion, the "fake sugar and weird shit" in processed foods was holding her back, causing her to eat 3,000 to 5,000 calories a day. "When I started actually eating whole foods and eating, like, beef and chicken and fish," she said, "I was actually full and not expanding my stomach by putting a lot of fake things in there that wasn't actually filling me up." "I feel like I worked really, really hard and I was intentional what I did with my body," she added. And that's that! Take that shame somewhere else because Lizzo doesn't play that. Watch the full episode of Lizzo on the Just Trish podcast here.
Yahoo
20 hours ago
- Yahoo
Abvance Therapeutics Announces Presentation of Human Clinical Data at the 85th Scientific Sessions of the American Diabetes Association
CHICAGO, June 21, 2025 (GLOBE NEWSWIRE) -- Abvance Therapeutics, a biotechnology company developing next generation glucagon analogs and therapies to prevent hypoglycemia and improve glucose management, today announced the presentation of new human clinical data at the 85th Scientific Sessions of the American Diabetes Association (ADA), held in Chicago. The poster, titled 'Uncovering the bidirectional glucose-dependent relationship of insulin and glucagon: a meal-challenge study in patients with Type 1 diabetes,' was presented by Dr. Guillaume Kraft, Research Assistant Professor at Vanderbilt University. The study examined how insulin and glucagon behave when delivered together in a fixed ratio at mealtime in people with Type 1 diabetes. The study builds on earlier preclinical research at Vanderbilt University, where scientists observed that insulin and glucagon might interact differently depending on a person's blood sugar level. In that work, the hormones appeared to shift in dominance—insulin having a stronger effect when glucose was high, and glucagon becoming more influential when glucose was low. This human study explored whether similar patterns could be seen when the two hormones were given together in a single fixed ratio at mealtime to people with Type 1 diabetes, under closely monitored conditions. The clinical trial was led by Dr. Bruce Bode and his team at Atlanta Diabetes Associates involving 15 participants with Type 1 diabetes. The results suggested that combining glucagon with insulin at a single fixed ratio at mealtime may offer protection against hypoglycemia during the post-meal drop in blood sugar—without interfering with key metabolic processes. The combination was well tolerated and showed a favorable safety profile. 'We are grateful to Dr. Kraft and the research team at Vanderbilt, and to Dr. Bode and his team in Atlanta, for advancing this important translational work,' said Dr. David Maggs, co-founder of Abvance Therapeutics. 'This study provides early human insight into how carefully designed glucagon-insulin combinations may offer a new tool for improving the day-to-day safety of intensive insulin therapy.' The results mark the first human data evaluating fixed-ratio co-administration of insulin and glucagon in a mealtime setting and offer early support for Abvance's approach to rationally engineered glucagon analogs. 'Abvance is excited to build on this foundational work as we advance our pipeline of glucagon-based therapies designed to integrate seamlessly into real-world treatment strategies,' added Maggs. About Abvance TherapeuticsAbvance Therapeutics, Inc. is a privately held biotechnology company advancing novel glucagon-based therapies designed to integrate into the lived experience of diabetes care. Founded on research from Vanderbilt University and led by a team with expertise in diabetes therapeutics, drug development, and health technology. For more information visit Media & Investor ContactsEdward Raskined@ Veena Raoveena@ in retrieving data Sign in to access your portfolio Error in retrieving data Error in retrieving data Error in retrieving data Error in retrieving data
