Longevity doctor reveals the best diets for healthy aging — and the change to make at 65

New York Post

12-06-2025

Your love of steak could make you prematurely meat your maker.
While protein is essential for muscle maintenance and overall health, eating too much protein — especially at a certain age — could be shaving years off your life.
'Animal proteins are rich in arginine, leucine and contain specific sequences of amino acids that stimulate IGF-1 secretion, whereas an equivalent quantity of plant-based proteins are less likely to trigger the same amount of IGF-1,' Dr. Joseph Antoun, CEO of the longevity company L-Nutra, told The Post.
4 Dr. Joseph Antoun reports when eating more protein is good for you – and when it makes you more likely to meat your maker.
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IGF-1 is a hormone, primarily produced in the liver, that plays a crucial role in promoting growth and regulating metabolism.
It's essential for building muscle when you're young and especially when you're older, as muscle loss often accelerates over 60. Because IGF-1 levels tend to decline in adulthood, it's important to maintain a healthy range to support well-being.
'Before age 30, it is considered healthy to consume certain amounts of meat in a plant-based diet,' Antoun said.
'The same applies after the age of 65, when the body's food absorption capability begins to decrease and muscle becomes an essential organ for longevity.'
4 If you're between 30 and 65, you should be eyeballing the salad bar more so than the steak buffet.
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If you're between those two numbers — you should be eyeballing the salad bar more than the steak buffet.
'Between the ages of 30-65, consumption of mainly plant-based sources of protein is recommended,' he said.
'The mid-life period is the age of disease formation and is when the speed and quality of aging mostly determines our lifespan.'
If you're looking to live to 100, Antoun is a proponent of the Longevity Diet, which leans heavily on plant-based proteins like beans, legumes, nuts and seeds.
'The Longevity Diet emphasizes plant-based protein consumption to support lean muscle mass and reduce inflammation, which are important for both heart and metabolic health,' he said.
Plant-based diets such as the pescatarian, Mediterranean and flexatarian plans are also linked to healthy aging, as is the vegan diet, although some adjustments should be made.
4 'Red meat is…high in saturated fats, while fish contains healthier, unsaturated fats,' Antoun said.
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'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,' he said.
And if you've ever wondered why bodybuilders look amazing when they're young, only to seem as if they stepped into a time machine once they reach their twilight years — it's because getting ripped has ripped them of their ageless appearance.
'Animal-based diets stimulate IGF-1 and therefore help a consumer look good and muscular in the short term, which many food companies market as a sign of health and strength — when in fact, the body is in 'accelerated bio-age mode,' which leads to a shorter lifespan,' he said.
'Bodybuilders, for example, look great in the short term, but end up looking far older than their real age in their 50s and 60s.'
Finally, when it comes to longevity, Orwell had it right. All animals are equal, but some are more equal than others.
4 Animal-based diets can put your body in 'accelerated bio-age mode,' which leads to a shorter lifespan.
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'Not all animal proteins are the same,' Antoun said.
'Red meat, chicken and fish contain different percentages of leucine and arginine,' he added, referencing two amino acids that play vital roles in muscle growth. 'Red meat is also high in saturated fats, while fish contains healthier, unsaturated fats.'
In short: sticking to chickpeas while you're middle-aged means you'll be able to really enjoy that nice, juicy burger once you're in retirement.
Eat to live — don't lift to eat.