This 1 Common Health Habit May Actually Accelerate Aging, According to a Longevity Doctor and RD ...Saudi Arabia

You’ve probably heard about some of this year's health trends, from the Oura ring to Pilates classes to weight loss drugs. We can’t address all of them today, but there’s one we will because it unexpectedly concerns health professionals: eating too much protein. Yep, you read that right!This fad is all around us, from Khloé Kardashian’s Khloud protein popcorn to even ice cream brands that use extra protein as a selling point. That’s not even considering foods that naturally have protein, like meat or your everyday protein bar. Protein-rich foods aren’t inherently a bad thing, obviously—humans need protein for muscle growth, hair growth, digestion and even hormone regulation—but there is such a thing as “too much.” Further, consuming too much protein is pretty common. 

Related: The One Type of Protein You Should Eat Every Day, According to Registered Dietitians 

“In today’s wellness culture, protein has become a fixation, and in many cases, we’ve overcorrected,” says Melanie Murphy Richter, RD, a “wholistic” dietitian specializing in nutrition, healthspan and longevity.

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In some cases, she says, adults consume 1 gram per pound of body weight, which is around three times what our bodies require. On that note, it’s possible you get enough or too much protein and don’t realize it. According to the Dietary Guidelines for Americans, 2020-2025, men between 19 and 59 often exceed the recommendations. 

“This level of excess, especially from animal sources, may do more harm than good when it comes to long-term health and longevity,” Richter continues.

Ahead, she and a longevity doctor explain what the harms are, how they happen and how to know if you’re consuming an excess of protein.

We get it: The idea that “too much” protein is a thing—and not a great thing—sounds a bit wild. But as mentioned, it’s true, particularly in the case of animal sources and aging. 

Related: Worrying About This Common Concern Can Accelerate Cognitive Decline, According to New Study

“Too much protein, particularly from animal sources (think eggs, beef, chicken) can chronically activate a key nutrient-sensing pathway in the body called IGF-1, or insulin-like growth factor 1,” Richter explains. 

While that’s helpful when a person is growing (AKA in childhood and adolescence), it’s not so helpful past the age of 18. “Keeping this growth pathway turned on throughout adulthood, especially between the ages of 18 and 65, accelerates biological aging instead of slowing it,” saidDr. Joseph Antoun, MD, CEO of L-Nutra and a longevity expert.

When we talk about “biological aging,” what do we mean? Essentially, biological aging pertains to biomarkers that assess your body’s state of health. But what does that look like, exactly, in this case?

Richter says chronically elevated IGF-1 has been linked to conditions such as Type 2 diabetes and cardiovascular disease, which are associated with a shortened healthspan. Dr. Antoun points out that the promotion of cellular growth over repair can increase the risk of mutations, decreased autophagy (the cellular cleanup process that’s key to healthy aging) and certain cancers too.

How Much Is 'Too Much'?

Before getting into what “too much” protein looks like, we have to address the tricky part: Getting “too little” protein is also an issue that can accelerate aging, according to Dr. Antoun. 

“Studies show inadequate protein intake may lead to low IGF-1 levels, which may also trigger pro-aging pathways and affect muscle mass,” he says. “It’s about finding the right balance.”

The “right” amount will look different for each person depending on various factors, including their muscle mass, age, gender and many other characteristics. But to be very general: “As a rule of thumb, under 65 years of age, you should aim for 0.31 to 0.36 grams of plant-based protein per pound of body weight daily,” Dr. Antoun says. “If you are over 65 years of age, increase protein intake slightly if losing muscle or weight.”

For that latter population, he also encourages increasing—yes, increasing—protein from animal sources, such as fish, eggs, cheese and yogurt made from sheep milk or goat milk.

Related: Too Much—and Too Little—of This Nutrient May Increase Your Colon Cancer Risk, Studies Show

Not sure if you’re eating too much protein? Dr. Antoun suggests getting labs done. Additionally, the answer might be “yes” if you experience the following symptoms:

Indigestion or intestinal discomfortDehydrationNauseaDiarrhea or constipationIrritability or a bad moodBad breathWeight gainTiredness

On the more extreme end, you also come face-to-face with a higher risk of coronary heart disease, cancer, diabetes and renal abnormalities with this overconsumption. 

In short: Rather than going all in on protein products (or ignoring them completely) try to find a balance. This can be difficult on your own, especially if you don’t want to trigger disordered eating patterns or don’t have much time to focus on meal planning. If that’s the case for you, consider working with an anti-diet dietitian to make the process easier—and your health, hopefully better.

Up Next:

Related: Over 50? This Is Exactly How Much Protein You Need

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