07 / FEBRUARY / 2024

Have you ever considered that the key to a longer life might be as simple as the protein on your plate?

It’s one of the biggest things I focus on with my clients, not just in terms of the quantity, but the quality of their protein.


Surprising as it may sound, a recent Japanese study has shed light on the potential impact of protein intake on longevity.

In this study, 833 healthy adults in their late 80s were examined, and the findings were striking. Participants with the highest protein intake demonstrated a remarkable 56% reduced risk of death compared to those with the lowest protein intake. What’s noteworthy is that individuals in the high protein group, averaging around 110g of protein daily, consumed twice as much animal protein as the low protein group, which averaged 64g daily.

The researchers concluded that animal protein seemed to have a greater reduction in risk of mortality when compared to plant protein. It suggests that animal and fish protein sources seem to have a protective element, especially at older ages.

Now, let’s talk about the elephant in the room – animal protein. There’s a prevalent misconception about the health implications of meat, especially red meat. But let me tell you, I couldn’t disagree more.

Meat, encompassing poultry and fish, is an integral part of our diet. It provides essential amino acids and micronutrients. Our ancestors have been consuming it for centuries, and it plays a crucial role in supporting hormone balance.


I fundamentally believe that humans were designed to eat meat 🍖. Numerous studies have consistently shown that meat is a superior, more bioavailable source of protein compared to plants. It’s easier for your body to digest, break down, and utilise.

Of course, the quality of the meat matters – so choosing organic, free range and antibiotic free where possible is going to make a huge difference.

And don’t get me wrong, you absolutely need plants (aka veggies) in your diet. It’s about balance. Let’s dispel the myth and stop demonising meat. Embracing a balanced approach that includes high-quality meat can be a key to unlocking not just a satisfying meal but potentially a longer, healthier life.

Kurata, H., Meguro, S., Abe, Y., Sasaki, T., Asakura, K., Arai, Y., & Itoh, H. (2023). Dietary protein intake and all-cause mortality: results from The Kawasaki Aging and Wellbeing Project. BMC Geriatrics, 23(1). National Library of Medicine.