Are You Accidentally Aging Faster with Too Much Protein?

Contrary to what protein powder companies and fitness influencers might have you believe, more protein isn't always better for your health or healthspan.

After 15+ years guiding clients toward plant-nourishing regimens, I've seen firsthand how our culture's protein obsession is creating unexpected health consequences:

• Did you know most adults consume roughly THREE TIMES the protein their bodies actually require?

• Men between 19-59 often exceed recommended protein intake (Dietary Guidelines for Americans).

• Excessive protein - particularly from animal sources - chronically activates IGF-1 pathways that can accelerate biological aging.

• Meanwhile, 97% of Americans aren't getting enough fiber (the nutrient that actually supports gut health and healthspan).

The research is clear: while protein deficiency can be problematic, protein excess (especially between ages 18-65) can contribute to increased risk of type 2 diabetes, cardiovascular disease, and even certain cancers. And, let's not overlook the importance of the protein source. When we eat foods for protein, we also eat what comes with it: the different fats, fiber, sodium, and more. It’s this protein “package” that is also likely to impact health. The evidence-based takeaway: Consuming a sufficient amount of high-quality protein (from sources like beans, lentils, seeds, nuts, and dark-colored leafy greens and vegetables) can lower the risk of several diseases and premature death.

So what's the better approach? For adults under 65, experts recommend approximately 0.31-0.36 grams of plant-nourishing protein per pound of body weight daily - far less than many people consume, especially with today's protein-added everything from popcorn to ice cream.

If you've been experiencing unexplained digestive issues, dehydration, fatigue, weight gain, or mood changes, excessive protein might be worth investigating.

This isn't about eliminating protein - it's about finding the right balance for optimal healthspan.