People often ask me about protein intake on a plant-based diet. Let me share some key insights that might surprise you.

Understanding Protein and Longevity

The first crucial point is about protein’s impact on longevity. Protein intake affects insulin-like growth factor (IGF-1), a hormone produced in the liver. Interestingly, higher levels of IGF-1 correlate with shorter lifespans. This means that simply switching to a plant-based diet isn’t enough—you also need to avoid excessive protein supplementation.

The Role of IGF-1

IGF-1 isn’t all bad. It plays a vital role in stimulating growth and repair of bone and muscle. During recovery from illness, injury, or surgery, increased protein intake can be beneficial. For most people, a diverse plant-based diet provides enough protein without protein supplements.

Muscle Building Myths

Contrary to popular belief, extra protein doesn’t guarantee muscle growth. Studies show that:

• For most age groups, increased protein intake does not increase lean body mass
• Only about 5% of studied individuals saw a slight increase in lean mass
• An increase this small may be even represent water retention or liver inflammation

How Much Protein Do You Really Need?

Protein requirements vary based on activity level:

• Sedentary individuals: 0.36-0.5 grams per pound of body weight
• Moderately active people: 0.5-0.8 grams per pound
• Intense exercisers: Higher ranges apply

Example: A 170-pound moderate exerciser needs about 128 grams of protein daily—easily achievable through plant-based foods.

My Personal Protein Sources – As a vegan and gluten-free individual, I obtain protein from:

• Whole grains: Brown rice, quinoa, oats
• Nuts and seeds: Sunflower, pumpkin, chia, walnuts, almonds
• Legumes: Chickpeas, black beans, kidney beans, white beans
• Soy products: Tofu, tempeh

Key Takeaways

My goal isn’t to convert you to a specific diet. Rather I hope this this will help you understand that:

• More protein isn’t always better
• Plant-based proteins are just as good as animal proteins
• Balanced, mindful eating is crucial for any diet

I’m happy to answer questions or guide you to learn more.