If you think of your diet as medicine – a diet that can offer you disease prevention and anti-aging properties for your lifetime – then yes, the type of protein you consume matters a lot. I’m not here to demonize animal protein, but I do want to point out that making animal protein an accent or condiment on your plate instead of the primary focus will leave a lot more room for plants and fiber. The important thing about plant protein is that in addition to providing protein, it also floods your body with phytonutrients (compounds found in plants that are rich in antioxidants and anti-inflammatories) that feed your gut microbiome and promote anti-aging. Animal protein, on the other hand, is a great source of protein, but doesn’t contain any phytonutrients, and if consumed in high quantities, can end up crowding out the fiber in your diet – an essential ingredient for a healthy microbiome. Centering your diet around plant-based protein will ensure you’re getting plenty of fiber and nutrients that enhance longevity, while also hitting those protein goals.
You may have heard the argument that animal protein is more bioavailable and a more “complete” protein because it contains all the essential amino acids, while plant sources are lacking in both bioavailability and “completeness”. But studies show – and the American Heart Association as well as the proposed American Dietary Guidelines 2025-30 concur – that if you eat a varied diet of plant-based protein (think 30 different plants a week!), you will consume all essential amino acids in adequate amounts.
We’re not advocating for a 100% plant-based diet but simply suggesting that moving animal protein to the outer edges of your plate and plant protein to the center, is probably the best strategy for long-term health. It’s the diet practiced by generations of centurions and the one that, time and again, science backs for disease prevention – despite what they might be saying on TikTok!
