The Longevity Connection: Plant-Based Protein, Calorie Density, and Aging

Almost every time I tell someone I eat a predominantly plant-based diet, I get asked the exact same question: "How do you get your protein? Do you get enough?"

As an active athlete who has run thousands of miles (in November I took 128,893 steps in ONE day!) and lifts weights a couple of days a week, I can confidently tell you: absolutely. Not only do I have enough fuel to sustain my workouts, but I have boundless energy, avoid illness, and feel genuine joy. I go to bed satisfied each night and wake up excited for the new day—in fact, my passion for nutrition gets me out of bed bright and early every single morning!

So, let's talk about protein and how it directly ties into longevity and anti-aging.

This Cactus Formation called the "Michelin Man is 150 years old!

The 11 Mechanisms of Longevity

Did you know there are 11 known mechanisms of longevity, ways to slow down aging? Research shows that limiting your protein intake to the Recommended Dietary Allowance (RDA)—which is 0.8g per kilogram of body weight—is incredibly powerful. Even more importantly, sourcing that protein primarily from plants is your best bet. In fact, limiting protein is the only mechanism that has been shown to activate all eleven of these anti-aging pathways!

At a Glance: limiting protein intake to 0.8g/kg body weight:

• Reduces Damage: oxidation, inflammation, glycation.
• Supports Repair: DNA repair, mitochondria, stem cells.
• Optimizes Signaling: hormones, immune system, epigenetics.

 

The Power of Reduced Caloric Intake

Last night, my husband and I had a lovely dinner with some old friends. During our visit, they joked about how they don't eat very much. I wish I had thought to tell them right then that reduced calorie intake is actually a proven mechanism of longevity! It has been heavily documented in animal studies and shows promise in humans. Eating nutrient-dense, plant-based foods naturally helps you manage your calorie intake without feeling deprived.

Dr. Greger’s Anti-Aging 8

To take your health a step further, I highly recommend looking into Dr. Michael Greger's "Anti-Aging 8"—a specific list of eight foods and lifestyle habits designed to boost your longevity and keep your body thriving as you age.

1.       Nuts: Beneficial for heart and brain health.

2.       Leafy Greens: Support vascular and cognitive protection.

3.       Berries: Help combat inflammation and support cellular repair.

4.       Spermidine: Found in tempeh, mushrooms, and wheat germ, it aids in cellular repair.

5.       Quercetin: Present in onions, apples, and kale, it helps clear senescent cells. These are old cells that aren’t dead, but do us no good, also called “zombie cells” that promote aging.

6.       Fasting: Activates AMPK, promoting cellular health.

7.       Intermittent Caloric Restriction: Supports NAD+ levels for cellular energy and DNA repair.

8.       Gut Health: Promotes the use of prebiotics (fiber!) and postbiotics (products of your microbiome) for digestive health.

Your body is designed to heal and thrive when given the right tools. If you are interested in diving deeper into your own health, optimizing your protein, or exploring anti-aging nutrition, I would love to help.

Damien, the farmer who was planting herbs, explained that the hotel restaurant uses some veggies they grow here, and all the herbs they use to flavor their cooking, as well as gorgeous, edible flower garnishes. 

Ready to feel your best? Contact me today to schedule a virtual or in-person nutrition and wellness consultation!

Live in Mayfield area? Consider coming one of my upcoming classes!

🎉 Happy Birthday to me! 🎂

I was awake bright and early in Phoenix (thanks to the 2-hour time difference from Cleveland and just pure excitement for the day!) and instead of tossing and turning in bed, I wanted to share my birthday wish with all of you.

My absolute passion in life is empowering people to heal themselves and reach their peak wellness. My worldview says our actions are helping God heal us! But no matter what your worldview, I share evidence-based recommendations. It's all about the science!

When thinking about what I want for my birthday, I realized the best gift would be connecting with and helping more of you!

🎁 My Birthday Request:

If you have a quick moment today, I would be so honored if you chose to do one (or more!) of the following:

• 👍 Like or Follow my Fresh-You Nutrition Facebook page.
• 💻 Visit my website (Hahaaa! Thank you! You did this!) and read a few articles here to implement some healthy tips into your life.
• 🗣️ Share anything with a friend or family member who might need some wellness support.
• 📞 Reach out to me (email or call) to set up a virtual or in-person nutrition and fitness consultation!
• Come to an upcoming class shown above!

Thank you all for your continuous love and support! ❤️

Eleven Mechanisms of Aging and When Slowed: Longevity

 Mechanisms that may be Disrupted to Slow Aging from Dr. Michael Greger’s How Not to Age

ALL of these MECHANISMS can be DISRUPTED by LIMITING PROTEIN intake to 0.8g/kg body weight. This turns out to be around 45g and 55g for the average woman and man, respectively. See the image below to give you an idea of grams of protein per serving of various plant protein sources.

1. DNA Damage & Repair · Aging begins with accumulated DNA damage.

    Top Foods: berries, greens, herbs/spices. 

2. Telomere Shortening · Telomeres protect chromosomes but shorten with age.

    Top Foods/Lifestyle: plant-rich diet, stress reduction, exercise. 

3. Epigenetic Changes · Lifestyle influences gene expression.

    Top Foods: polyphenol-rich plants (berries, greens, tea). 

4. Mitochondrial Dysfunction · Mitochondria weaken over time.

    Top Foods: leafy greens, beets, whole plant foods. 

5. Cellular Senescence · Senescent “zombie cells” drive inflammation.

    Top Foods: cruciferous vegetables, berries. 

6. Stem Cell Exhaustion · Stem cells decline with age.

    Top Foods: phytonutrient-rich plants, anti-inflammatory diet. 

7. Chronic Inflammation ("Inflamm-aging") · Low-grade inflammation accelerates aging.

    Top Foods: berries, nuts, greens, turmeric, ginger. 

8. Immune Dysregulation · Aging weakens immunity.

    Top Foods: fiber-rich plants, fermented foods, prebiotics. 

9. Hormonal Dysregulation · Aging alters IGF-1, insulin, cortisol, sex hormones.

    Top Foods/Lifestyle: plant-based diet, movement, stress reduction. 

10. Protein Misfolding & Aggregation · Misfolded proteins accumulate (e.g., amyloid).

    Top Foods: antioxidant-rich plants, whole-food diet. 

11. Cross-Linking (AGEs) · AGEs stiffen tissues and impair function.

    Top Foods/Lifestyle: minimize high-heat cooking, avoid processed foods.

At a Glance: The Big Picture

Reduce Damage: oxidation, inflammation, glycation. 

Support Repair: DNA repair, mitochondria, stem cells. 

Optimize Signaling: hormones, immune system, epigenetics.

And if you are looking for more background...

HOW NOT TO AGE research on aging revolves heavily around mTOR (mechanistic Target of Rapamycin), which he often describes as the "aging engine" or the "growth controller" of our cells.

Here is the breakdown of how protein and the slowing of the biological clock go together:

1. The "mTOR" Connection

mTOR is an enzyme that senses the presence of nutrients—specifically protein.

• When mTOR is high: The body is in "growth mode" (building muscle, but also potentially speeding up aging and cancer cell proliferation).

• When mTOR is low: The body enters "maintenance/repair mode" (autophagy), where it cleans out cellular "junk" and repairs DNA.

• The Aging Link: By keeping protein intake moderate (hitting the RDA but not exceeding it), you keep mTOR from staying in high gear, which is a primary mechanism for slowing down the aging process.

2. Animal vs. Plant Protein

This is a huge part of the anti-aging protein message. Animal proteins (meat, dairy, eggs) have a higher concentration of branched-chain amino acids (BCAAs) like leucine.

• Leucine is the primary "on switch" for mTOR.

• Plant proteins are naturally lower in these specific amino acids, meaning they don't "redline" the aging engine the way animal proteins do.

3. IGF-1 (Insulin-like Growth Factor 1)

Research shows that animal protein consumption increases levels of IGF-1, a growth hormone.

• While IGF-1 is great when you’re a growing child, having high levels as an adult is like "putting your foot on the gas pedal" of aging.

• It has been linked to increased risk of cancer and a shorter lifespan. Switching to plant-based protein sources helps naturally lower IGF-1 levels to a safer, more "anti-aging" range.

4. Methionine Restriction

Methionine is an amino acid found in high levels in animal products (especially chicken and fish).

• Research across many species shows that restricting methionine can significantly extend lifespan.

• Since it is difficult to "restrict" an essential amino acid while eating meat, a plant-based diet is the most practical way to achieve methionine restriction naturally.

5. Kidney Health and Longevity

Aging is often accelerated by the decline of organ function. Animal protein causes "hyperfiltration" (the kidneys have to work much harder to process the nitrogen waste), whereas plant protein does not cause this stress. Keeping your kidneys "young" is vital for overall longevity.