less protein, better aging?
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Arnold Schwarzenegger <[email protected]>
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Arnold's Pump Club promotes a healthier lifestyle, discussing the relationship between protein intake and aging. The brand shares research findings on how cutting protein in half does not improve cellular cleanup, a process linked to anti-aging. Arnold's Pump Club aims to make lives healthier, happier, and less stressful through its daily email updates.
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Does Too Much Protein Make You Age Faster?
Researchers found that cutting protein in half didn’t boost cellular cleanup. Here’s what that means for the aging process, and how much protein to eat.
Welcome to the positive corner of the internet. We’re here to make your life healthier, happier, and less stressful. At the bottom of each email, we explain our editorial process, stance on AI, and partnership standards.
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Today’s Health Upgrade
Does a little less protein help slow aging?
The benefits of fiber, none of the bloat
Train (live) with Ketch
The overlooked way to make life feel more meaningful
Longevity
Is Protein Making You Age Faster?
Some corners of the internet suggest that the protein you eat to stay strong could also make you age faster. It makes an ordinary meal sound like a choice between keeping your muscles and protecting your future health.
A new human trial gives you little reason to make that tradeoff. Cutting protein in half did not improve the cellular cleanup process linked to anti-aging.
That cellular cleanup process is called autophagy. It helps cells recycle worn-out material, and animal research suggests restricting protein can stimulate it and, in some cases, extend life.
But that doesn’t establish that eating less protein helps people live longer.
To test part of that theory, researchers enrolled healthy adults in a trial comparing diets with 20% versus 10% of calories from protein. Each diet lasted four weeks, with calories intended to stay the same.
The lower-protein diet didn’t increase autophagy in immune cells. Weight and estimated muscle mass fell slightly, while body fat didn’t change. Blood sugar, cholesterol, blood pressure, and grip strength also didn't change.
To be fair, this was four weeks in younger adults, measuring blood cells rather than muscle or brain. It cannot settle questions about lifespan or fasting.
But the idea that a protein-rich meal shuts down cellular cleanup is harder to support than the warnings suggest.
Not to mention, a 30-year review of more than 48,000 people found that prioritizing protein improves aging.
For everyday eating, keep protein moderate and include it in your regular meals. Research suggests eating between 1.6 g/kg to 2.2g/kg of your goal body weight if you’re active, or as low as 1.2g/kg if you’re inactive.
Treat those as guides, with no obligation to hit the upper end. Include a protein source at each meal, leave room for other foods, and avoid turning a few grams above or below your target into another thing to worry about.
Together With Momentous
When “No More Bloating” Is More Than Marketing
Ask people why they don’t eat more fiber, and some will say, “I don’t know where to find it,” but many more will insist they know it’s important, but “it makes me bloated.”
If you’re swearing off the benefits of fiber (and there are a lot) out of fear of unwanted gas or stomach issues, choosing the right type could change your mind.
Researchers found that a particular type of resistant starch might be a more gut-friendly way to get your fiber without some of the unwanted side effects.
In a new trial, researchers found no meaningful increase in bloating, gas, or digestive discomfort.
For four weeks, healthy adults took either 3.5 grams of Solnul, which provides about 2 grams of resistant starch from potato starch. Their symptom questionnaires showed no significant changes.
In fact, the only bloating complaints investigators considered possibly related to the products came from the placebo group.
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