Making sense of protein recommendations
You can get whiplash from contradictory dietary recommendations. Lately, it's protein pushers and protein restrictors who are clashing.
Headline 1: Study links protein to healthier aging. A new study suggests that eating more protein may help people stay stronger and more independent as they age.
Headline 2: Eating less protein could slow aging. A review of more than 350 studies suggests that eating less protein appears to improve metabolism, reduce inflammation and cellular damage, and activate pathways linked to healthier aging and longer life.
Believe it or not, both findings are correct. At any age, folks who get plenty of exercise need a good supply of protein to maintain and build muscle mass and strength. And as you age, your need may increase to offset age-related muscle loss. But if you're older and sedentary, too much protein may amp up cardiovascular problems. That's especially true if the protein comes from saturated-fat-laden meat, fried foods, highly processed frozen meals and eggs.
My recommendation: As you get older, increase your physical activity (300 minutes a week, please) and support that effort with plant-based proteins (legumes and 100% whole grains), fatty fish like salmon and skinless chicken. But I also like limiting protein -- sometimes. My approach, as outlined in "The Great Age Reboot," is that you enjoy an active life with a good supply of healthy proteins for 25 days a month and then follow Dr. Valter Longo's 5-day low-protein diet that mimics fasting. Repeat monthly and watch your energy -- and longevity -- increase.
Health pioneer Michael Roizen, M.D., is chief wellness officer emeritus at the Cleveland Clinic and author of four No. 1 New York Times bestsellers. Check out his latest, "The Great Age Reboot: Cracking the Longevity Code for a Younger Tomorrow," and find out more at www.4YOUngevity.com. Email your health and wellness questions to Dr. Mike at drmikerealage@gmail.com.
(c)2026 Michael Roizen, M.D.
Distributed by King Features Syndicate, Inc.
(c) 2026 Michael Roizen, M.D. Distributed by King Features Syndicate, Inc.
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