Eating excessive amounts of animal-based protein has been linked to increased levels of IGF-1, a hormone that promotes cell growth over cellular repair. According to Dr. Joseph Antoun, this can lead to chronic diseases, accelerated aging, and reduced cellular repair.
While protein is essential for optimal health, consuming too much from animal sources can have negative effects on longevity. A Mediterranean or flexitarian diet, which favors plant- and fish-based proteins over heavy meat consumption, may help reduce IGF-1 levels and support long-term health.
Dr. Antoun recommends a balanced diet rich in complex carbohydrates, plant-based proteins, and healthy fats to promote metabolic health and disease prevention. Studies have shown that centenarians often follow a plant-based Mediterranean or pescatarian diet, which can help manage IGF-1 levels.
Instead of cutting out animal protein entirely, experts suggest gradually replacing it with plant-based options. This can be done by incorporating more diverse nutrients into meals, such as salads featuring grilled chicken replaced with plant-based proteins like tofu. A well-planned vegan diet can also support longevity, but may require supplementation to meet daily protein needs.
By adopting a balanced and moderate approach to animal protein consumption, individuals can take steps towards reducing their risk of chronic diseases and promoting healthy aging.
Source: https://www.realsimple.com/too-much-protein-longevity-11735837