Latest news with #JosephAntoun
New York Post
28-05-2025
- Health
- New York Post
What happens when you eat too much protein — and how to figure out the healthiest amount for you
Too much protein can be a real missed steak. While protein is essential for muscle maintenance and overall health, overdoing it can come with some serious risks and side effects. 'Consuming excessive protein, particularly from animal sources, raises insulin-like growth factor 1 (IGF-1) levels,' Dr. Joseph Antoun, CEO of the longevity company L-Nutra, told The Post. Advertisement 4 While protein is essential for muscle maintenance and overall health, overdoing it can come with some serious risks and side effects. nata_zhekova – IGF-1 is a hormone, primarily produced in the liver, that plays a crucial role in promoting growth and regulating metabolism. 'While it's essential in childhood and for muscle repair,' Antoun said, 'chronically elevated IGF-1 in adults has been linked to accelerated biological aging and therefore an increased risk of age-related conditions, notably cancer.' Advertisement Promoting cellular growth while neglecting repair increases the risk of DNA mutations, which can lead to certain cancers, Type 2 diabetes and cardiovascular disease. Antoun calls chronically elevated IGF-1 the 'diabetes of protein,' because it 'excessively ages the body way beyond what the muscles require.' So, how much protein is too much? Advertisement It depends on your age and goals. If you're younger than 65, Antoun suggests aiming for 0.31 to 0.36 grams of plant-based protein per pound of body weight daily. For reference, that would be 46.5 to 54 grams of protein for someone weighing 150 pounds — or roughly seven large eggs, 200 grams of chicken breast or 2 cups of cooked lentils. 'If you are over 65 years of age, increase protein intake slightly if you are losing muscle or weight,' he advised. 'For individuals over 65 experiencing muscle, strength or weight loss, increasing protein from sources such as fish, eggs, cheese and yogurt made from sheep or goat milk is recommended.' Advertisement 4 If you're younger than 65, Dr. Joseph Antoun suggests aiming for 0.31 to 0.36 grams of plant-based protein per pound of body weight daily. Nomad_Soul – As for trendy all-meat regimens like the carnivore diet? Antoun's take is that it can be well done, but that's rare. 'There are significant long-term risks with following the carnivore diet,' he said. 'High IGF-1 levels and high consumption of saturated fats are associated with increased risk of heart disease and many cancers, such as colorectal cancer. Additionally, the absence of fiber — a fundamental component for gut health — can lead to dysbiosis, inflammation and increased susceptibility to chronic diseases like inflammatory bowel disease and diverticulitis.' He added that eliminating fruits, vegetables and other plant-based foods can deprive your body of essential antioxidants and nutrients, which are crucial for a long, healthy life. 4 About 50 grams of protein translates to roughly seven large eggs, 200 grams of chicken breast or 2 cups of cooked lentils. AntAlexStudio – 'While some individuals may see short-term benefits from eliminating highly processed foods in favor of whole foods, adopting an all-meat diet is not a sustainable or health-promoting solution,' Antoun said. Advertisement 'Those with severe autoimmune conditions or digestive issues who are experimenting with elimination diets may find temporary relief, but long-term reliance on such an extreme approach is not supported by science.' Instead, he recommends a 'well-balanced, plant-forward approach' that is 'rich in complex carbs, plant-based/fish-based proteins and healthy fats from nuts and seeds,' pointing to ample evidence that it's what's best for longevity. 'When we study centenarians, we notice that most of them follow a plant-based Mediterranean, pescatarian or flexatarian diet and fast a few times per year for cultural or religious reasons,' he said. 4 Antoun recommends a 'well-balanced, plant-forward approach' that is 'rich in complex carbs, plant-based/fish-based proteins, and healthy fats from nuts and seeds.' bit24 – Advertisement And if you're still unsure you're meeting your protein needs, you might want to consider getting your IGF-1 levels checked at your next doctor's appointment. Antoun pointed to recent research indicating the optimal IGF-1 rate is between 130 and 160. 'Below 130 IGF-1, more proteins are needed for muscle; above 160, and the body is aging faster than ideal,' explained Antoun, whose L-Nutra developed a plant-based protein powder designed to support muscle health without accelerating aging. Advertisement So, the next time you saddle up for steak night, proceed with caution. The goal isn't to just build muscle — it's to live long enough to use it.
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
