Too Much Protein Could Actually Shorten Your Lifespan, According to Longevity Experts
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
Hashtags
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
Fox News
2 hours ago
- Fox News
California resident contracts plague, likely from infected flea bite during Lake Tahoe camping trip: officials
A California resident has tested positive for the plague after likely being bitten by an infected flea on a Lake Tahoe camping trip, health officials confirmed. The El Dorado County Health and Human Services Agency said Tuesday the individual is recovering at home under medical supervision. The California Department of Public Health (CDPH) notified local officials of the case, prompting an investigation. "It's believed that the person may have been bitten by an infected flea while camping in the South Lake Tahoe area. Health officials are investigating the situation," the county said in a news release. Plague bacteria are most commonly spread by fleas that have fed on infected squirrels, chipmunks, or other wild rodents. From 2021 through 2024, El Dorado County identified 41 rodents showing evidence of plague exposure. In 2025 so far, four more plague-positive rodents have been found in the Tahoe Basin. Human plague infections are extremely rare in the U.S., averaging about seven cases per year, according to the Centers for Disease Control and Prevention (CDC). Most occur in the western states, particularly northern New Mexico and Arizona. Symptoms often begin with the bubonic form of the plague, which can cause health issues including fever, headache, chills, weakness, and swollen lymph nodes. Without treatment, it can progress to septicemic plague, which can cause stomach pain and bleeding into the skin. "Plague is naturally present in many parts of California, including higher-elevation areas of El Dorado County," said Kyle Fliflet, the county's acting public health director. "It's important that individuals take precautions for themselves and their pets when outdoors, especially while walking, hiking, or camping in areas where wild rodents are present." The most recent human case in El Dorado County before this one was reported in 2020, also thought to have come from the South Lake Tahoe area. In 2015, two people contracted the plague after exposure to infected rodents or fleas in Yosemite National Park. Both recovered after treatment. Those were the first human cases in California since 2006, officials said. Health authorities continue to investigate the latest case in Lake Tahoe. "The person is fine and under medical care and the investigation is underway," El Dorado Deputy Chief Administrator, Carla Hass, told Fox News Digital.
Health Line
3 hours ago
- Health Line
The Scientific Benefits of Being a Cat Lover
Research suggests that cats may make us happier and healthier. August 8 is International Cat Day, but for cat lovers, every day is Cat Day. Cats wake us up at 4 a.m. to beg for breakfast and barf on that rug we just cleaned, yet around 23% of us are 'cats only people' — not dog people, not even equal-opportunity cat and dog people. In the United States, about 49 million homes have a cat. Why do we choose to bring these fluffy little beasties into our homes and spend an average of over $1,000 per year on them? All the cat lovers out there probably don't need scientific research to justify their fierce love. But scientists have studied it anyway and found that, while our feline friends may not always be good for our furniture, they likely contribute to our physical and mental health. Well-being Cats can improve your well-being by providing companionship and reducing loneliness, not to mention giving us a reason to laugh at their playful antics when they've had catnip or pounce on a new toy. Cat videos rule the internet for a reason, right? If Millennials (aka the ' wellness generation ') and Gen Z are any indication, cats are more a 'part of the family' than ever before. Millennials make up the largest percentage of current pet owners, and 59% of them own at least one cat. In some countries, like Japan, more people own cats than dogs. Many even throw birthday parties for their cats, and according to a 2024 survey, 82% of pet owners say their pets are 'like their own child.' So, cats are creating a sense of joy and family for many people. Of course, a cat's temperament does play a role in how close people feel to their felines. Interacting with cats has positive effects on their owners' brain. It improves mood and activates the prefrontal cortex and inferior frontal gyrus in the brain, contributing to physiological and psychological health. In one older study, people with cats reported experiencing fewer negative emotions and feelings of seclusion than people without cats. In fact, single people with cats were often happier than people with a cat and a partner. Similar to dogs, cats are honest, faithful, and don't criticize us, no matter what we look like or what we're going through — an ideal best friend. This helps us feel connected to other living beings in a way that might feel safer than being around certain people. A 2024 study confirmed that people who have a pet (a dog or a cat) are generally much happier than those without. Stress Interacting with animals has been shown to decrease levels of cortisol (a stress-related hormone) and lower blood pressure. In one older study, researchers visited 120 married couples in their homes to observe how they would respond to stress, and whether cats were any help. Hooked up to heart rate and blood pressure monitors, people did a series of daunting tasks involving math problems and sticking their hands in a bowl of ice. People either sat in a room alone, with their pet roaming around, with their spouse (who could offer moral support), or both. Before the stressful tasks began, the cat owners had a lower resting heart rate and blood pressure than people who didn't own any pets. During the tasks, the cat owners were more likely to feel challenged than threatened, their heart rate and blood pressure were lower, and they even made fewer math errors. Cat owners looked the calmest and made the fewest errors when their cat was present. They also recovered faster physiologically. There's actually an entire scientific scale that measures how much emotional support you get from your cat, based on how likely you are to seek them out in different stressful situations. Even spending just 10 minutes interacting with a cat can reduce heart rate and blood pressure. This positive effect increases if you've owned your cat for more than 2 years. Cats offer comfort and a distraction from our worries. But they're also not a replacement for therapy or sometimes medication when you're dealing with mental health issues. Despite how much we love the concept behind the novel ' We'll Prescribe You a Cat.' Relationships Domestic cats and humans care for each other (or at least we believe they do). This cross-species bonding may benefit our human-to-human relationships. For cat lovers, their cat/s can be part of their social network, and when someone — human or animal — makes us feel good and connected, it builds up our capacity for kindness and generosity toward others. Research has found that cat-only owners are more open, imaginative, and curious. However, they may also tend to be more self-contained and introverted — though that's not necessarily a bad thing. Owning a cat may also help people with social anxiety by giving them a sense of routine and emotional support. Health It's no secret that getting outside is good for you, and more cat owners are safely taking their indoor cats outdoors with the use of a harness and leash. We might not all have an internet-famous adventure cat like Sigrid or Gary, but taking your cat into the yard in a well-fitted harness can be a great way to bond while getting some fresh air. In a 2022 study, owners and their indoor cats had more emotional closeness compared to indoor/outdoor cats. This is yet another reason to only let your cat outside while being closely monitored on a leash instead of letting them wander the neighborhood, where they're at risk of being hit by a car or becoming prey to larger animals. Another way in which cats can improve your health? That favorite sound in the world to every cat lover: Purring. When a cat purrs, it creates a consistent, patterned frequency between 25 and 150 Hertz. Cats may purr to express hunger, affection, or stress. According to Dr. Leslie Lyons, director of the Feline Genetics and Comparative Medicine Laboratory at the University of Missouri College of Veterinary Medicine, purring at a low frequency of 25 to 50 Hz could stimulate muscles and even promote bone healing. The next time your cat settles next to or on top of you while purring, it may be in self-repair mode, but it wouldn't hurt for you to absorb some of that healing frequency, either. Cats may also improve: Though we need more objective studies, so far we know that cats can improve depression and provide social support, which can impact immune response and motivation to make positive health changes.
CBS News
3 hours ago
- CBS News
Are you aware if the food you're eating is ultra-processed? The answer could make all the difference for your health
An alarming look at the foods consumed by families across America: A recent study from the Centers for Disease Control and Prevention (CDC) reveals that most Americans get more than half of their daily calories from ultra-processed foods, and that's leading to some serious health issues. CBS News Miami visited a South Florida family's kitchen with a nutritionist to gather information that can help you live a better life. Katrina and Charles Winters spend a lot of time in their kitchen. They homeschool their daughter, preparing all her daily meals and run a meal service for their employees. "Most of our food is pretty natural, whole food," said Katrina Winters. "I would say that we do have a snack cabinet that we keep pretty stocked for our daughter, also, I take her to school and I need to have things I can just grab and go in the car." "I travel a lot, so we do have to eat out quite a lot but when we are home we are cooking a most of our meals here," added Charles Winters. Founder of Essence Nutrition, dietitian Monica Auslander-Moreno, examined their pantry and refrigerator to highlight what they're doing well and areas for improvement. "This is a processed food; there is nothing that has been added to these hazel nuts, so that's great, but someone had to put them in this bag and that's okay," said Auslander-Moreno. "These are peanut butter and jelly dippers; this would be an ultra-processed food. It doesn't necessarily mean that I wouldn't eat them, but we would define them as a UPF," she continued. Ultra-processed foods (UPFs) are typically low in fiber and high in salt, sweeteners and unhealthy fats. The most common offenders include burgers, sandwiches, sweet baked goods, savory snacks, pizza and sweetened beverages. "The concern is that we are displacing the whole foods, the fruits and vegetables. Or the lightly processed foods, like the lightly frozen fruits and vegetables, and we are going to suffer from completely preventable diseases as a result of consuming these ultra-processed foods," Auslander-Moreno said. Studies have associated these types of foods with obesity, type 2 diabetes and heart disease. According to the new CDC report, from August 2021 to August 2023, individuals aged one year and older consumed an average of 55% of their total calories from ultra-processed foods. Children aged 1-18 consumed an even higher percentage, at 61.9%, compared to adults 19 and older, who averaged 53% CBS News Miami's nutrition expert emphasized that children often emulate their parents' behavior, as displayed by 5-year-old Jaco and his little brother, who can easily list their favorite healthy foods. "Cucumbers, avocados, and hearts of palm and chicken," Jaco exclaimed. "Hahah yeah, chicken." Auslander-Moreno told CBS News Miami that she asks people two questions to help them determine whether they're eating an ultra-processed food. "Two rules, so I ask people if their great, great, great grandmother or grandfather would recognize this food as indeed being food and if they could define that for you," she said. "[And] I would ask them if I give them all the food categories based on the MyPlate recommendations, 'Where would you put this food? Is it a fruit, is it a vegetable, how would you categorize it?' and then lastly, tell me where this food grew in the earth, or walked on the earth or swam in the ocean, and if those are really challenging questions to answer, it's likely a UPF." Auslander-Moreno shared her suggestions on how to replace common ultra-processed foods in your diet: Instead of hamburgers with frozen beef patties: Consider a salmon burger, cook it with olive oil and add lots of vegetables. Instead of sodas, opt for: Sparkling waters. You can also muddle cucumbers and citrus infuse them into sparkling or plain water. And instead of baked goods: Try baked apples with cinnamon. While technically baked, it's simply fruit with spice and satisfies that pie craving. You can top it with nuts or plain Greek yogurt. Experts also said to be cautious of products that seem healthy based solely on their packaging. Learn to read labels closely, and if you see an ingredient you don't recognize, research it to understand what you're consuming.
