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Time of India
13-06-2025
- Health
- Time of India
Want to live to 100? Skip these foods in your 30s and enjoy them later. Longevity doctor shares surprising diet secret
If you're counting on steak to fuel you through the years, it might be time to rethink your plate. According to Dr. Joseph Antoun, longevity physician and CEO of the health-focused company L-Nutra, your love for animal protein could be accelerating your biological clock — especially if you're between 30 and 65. In a recent interview with the New York Post , Dr. Antoun detailed how different kinds of protein affect aging, and why your diet should shift as you grow older. 'Animal-based diets stimulate IGF-1 and therefore help a consumer look good and muscular in the short term… but the body is in 'accelerated bio-age mode,' which leads to a shorter lifespan,' he explained. IGF-1 (Insulin-like Growth Factor 1), a hormone key to cell growth and metabolism, can be a double-edged sword. While it supports muscle development, elevated levels—particularly triggered by animal proteins rich in arginine and leucine—can also speed up aging and disease formation in midlife. Play Video Pause Skip Backward Skip Forward Unmute Current Time 0:00 / Duration 0:00 Loaded : 0% 0:00 Stream Type LIVE Seek to live, currently behind live LIVE Remaining Time - 0:00 1x Playback Rate Chapters Chapters Descriptions descriptions off , selected Captions captions settings , opens captions settings dialog captions off , selected Audio Track default , selected Picture-in-Picture Fullscreen This is a modal window. Beginning of dialog window. Escape will cancel and close the window. Text Color White Black Red Green Blue Yellow Magenta Cyan Opacity Opaque Semi-Transparent Text Background Color Black White Red Green Blue Yellow Magenta Cyan Opacity Opaque Semi-Transparent Transparent Caption Area Background Color Black White Red Green Blue Yellow Magenta Cyan Opacity Transparent Semi-Transparent Opaque Font Size 50% 75% 100% 125% 150% 175% 200% 300% 400% Text Edge Style None Raised Depressed Uniform Drop shadow Font Family Proportional Sans-Serif Monospace Sans-Serif Proportional Serif Monospace Serif Casual Script Small Caps Reset restore all settings to the default values Done Close Modal Dialog End of dialog window. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like The Top 25 Most Beautiful Women In The World Articles Vally Undo A Diet Timeline: What to Eat, When to Eat It Dr. Antoun recommends tailoring your protein intake based on age. Before 30, meat can be part of a healthy, mixed diet as the body is still developing muscle and bone mass. After 65, it becomes essential again due to declining absorption and rapid muscle loss. But between those two milestones — from age 30 to 65 — the stakes change. 'This mid-life period is the age of disease formation and is when the speed and quality of aging mostly determines our lifespan,' Antoun warned. You Might Also Like: What is the 'Planetary Health Diet'? New study reveals the foods that could help you live to 100 That's why he champions the Longevity Diet , a mostly plant-based approach that prioritizes legumes, beans, nuts, and seeds over animal products. Diets like the Mediterranean, pescatarian, and flexitarian models also score high for promoting longer, healthier lives — thanks to their balance of plant-rich nutrition and heart-friendly fats. Why Ripped Isn't Always Right Antoun also pointed to a surprising observation: bodybuilders often look youthful in their prime but age dramatically later. 'They look great in the short term but end up looking far older than their real age in their 50s and 60s,' he said, noting that constant stimulation of IGF-1 can fast-track aging, even if it builds impressive muscle along the way. He warns that commercial food industries tend to glamorize muscular physiques as the ultimate health goal — when in fact, they may reflect an accelerated internal aging process. Meat Isn't All Equal, Either Dr. Antoun isn't suggesting you abandon all animal protein, especially not after 65. But he does urge caution — and selection. 'Red meat is high in saturated fats, while fish contains healthier, unsaturated fats,' he noted. Even among meats, different amino acid profiles can affect IGF-1 stimulation differently. You Might Also Like: What is the 'Kilimanjaro Diet'? Is the new secret to long life emerging from Tanzania? The bottom line? Eat plant-based when it counts the most — in your middle years — so that by the time you're in retirement, you can enjoy the occasional burger without guilt or risk.
Economic Times
13-06-2025
- Health
- Economic Times
Want to live to 100? Skip these foods in your 30s and enjoy them later. Longevity doctor shares surprising diet secret
iStock Longevity expert Dr. Joseph Antoun advises shifting to a plant-based diet between ages 30 and 65 to slow aging and prevent disease. While animal protein helps build muscle, it also raises IGF-1 hormone levels that accelerate biological aging. (Representational image: iStock) If you're counting on steak to fuel you through the years, it might be time to rethink your plate. According to Dr. Joseph Antoun, longevity physician and CEO of the health-focused company L-Nutra, your love for animal protein could be accelerating your biological clock — especially if you're between 30 and 65. In a recent interview with the New York Post , Dr. Antoun detailed how different kinds of protein affect aging, and why your diet should shift as you grow older. 'Animal-based diets stimulate IGF-1 and therefore help a consumer look good and muscular in the short term… but the body is in 'accelerated bio-age mode,' which leads to a shorter lifespan,' he explained. IGF-1 (Insulin-like Growth Factor 1), a hormone key to cell growth and metabolism, can be a double-edged sword. While it supports muscle development, elevated levels—particularly triggered by animal proteins rich in arginine and leucine—can also speed up aging and disease formation in midlife. Dr. Antoun recommends tailoring your protein intake based on age. Before 30, meat can be part of a healthy, mixed diet as the body is still developing muscle and bone mass. After 65, it becomes essential again due to declining absorption and rapid muscle loss. But between those two milestones — from age 30 to 65 — the stakes change. 'This mid-life period is the age of disease formation and is when the speed and quality of aging mostly determines our lifespan,' Antoun warned. That's why he champions the Longevity Diet , a mostly plant-based approach that prioritizes legumes, beans, nuts, and seeds over animal products. Diets like the Mediterranean, pescatarian, and flexitarian models also score high for promoting longer, healthier lives — thanks to their balance of plant-rich nutrition and heart-friendly fats. Antoun also pointed to a surprising observation: bodybuilders often look youthful in their prime but age dramatically later. 'They look great in the short term but end up looking far older than their real age in their 50s and 60s,' he said, noting that constant stimulation of IGF-1 can fast-track aging, even if it builds impressive muscle along the way. He warns that commercial food industries tend to glamorize muscular physiques as the ultimate health goal — when in fact, they may reflect an accelerated internal aging process. Dr. Antoun isn't suggesting you abandon all animal protein, especially not after 65. But he does urge caution — and selection. 'Red meat is high in saturated fats, while fish contains healthier, unsaturated fats,' he noted. Even among meats, different amino acid profiles can affect IGF-1 stimulation differently. The bottom line? Eat plant-based when it counts the most — in your middle years — so that by the time you're in retirement, you can enjoy the occasional burger without guilt or risk.
Yahoo
17-05-2025
- Health
- Yahoo
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 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
