Recent research and expert opinion are challenging the notion that high-protein diets—long celebrated for muscle building and weight management—are universally beneficial, warning that excessive protein intake could actually shorten lifespan. Longevity experts caution especially against diets heavy in animal protein, as emerging evidence links them to accelerated aging and higher risks of chronic disease, according to a recent article in Real Simple, which featured perspectives from health aging specialists (Real Simple).
This research is of particular interest within Thailand, where both traditional and modern Thai diets are evolving. Fitness trends, an aging population, and heightened interest in lifestyle diseases bring new urgency to understanding how dietary protein affects long-term health and mortality.
The growing protein trend has swept Thailand as it has much of the world. Protein shakes, supplements, and high-protein menu options in urban cafés and gyms have grown markedly more popular—often marketed as essential for fitness, weight loss, and healthy aging. Yet health experts are drawing attention to a less discussed risk: consuming too much protein, especially from animal sources, may increase levels of a growth hormone called IGF-1 (insulin-like growth factor 1), which can drive rapid cell proliferation—a potential recipe for both premature aging and age-related diseases.
Dr. Joseph Antoun, a prominent healthy aging researcher quoted in the Real Simple report, explains: “Consuming excessive protein, particularly from animal sources, raises IGF-1 levels. IGF-1 is essential in childhood and for muscle repair, but chronically elevated IGF-1 in adults has been linked to accelerated biological aging and increased risk of age-related conditions." High IGF-1 is also associated with reduced autophagy, the body’s cellular waste cleanup process, making tissues more susceptible to damage and disease over time.
This concept has scientific backing in both animal and human studies. A major review in the journal Aging found that lower protein diets, or those prioritizing plant-derived proteins over animal sources, improved metabolic health and extended lifespan in laboratory models (PMC6562018). Epidemiological studies in people have produced similar trends, with populations consuming more plant-based proteins tending towards longer life expectancy and reduced rates of chronic disease (University of Sydney).
So, why are these findings important for the Thai context? Research on dietary patterns in Thailand shows a transition from traditional diets, rich in rice, vegetables, and modest protein from fish and legumes, to more Westernized patterns featuring higher animal protein—especially red meat and processed foods. This dietary shift is occurring alongside rising rates of diabetes, heart disease, and other non-communicable diseases, which now make up more than three-quarters of deaths in Thailand (WHO Thailand). With the Thai elderly population projected to reach nearly 30% of the total by 2050 (UN ESCAP), the stakes for healthy aging have never been higher.
A large-scale 2025 review titled “Protein-Restricted Diets and Their Impact on Metabolic Health and Aging” notes, “Across species, protein restriction without malnutrition increases lifespan and protects against metabolic dysregulation,” highlighting the need for balanced, rather than maximal, protein intake (PubMed). Furthermore, research points to the role of IGF-1 in cancers, diabetes, and cardiovascular disease—chronic ailments that already burden Thai public health systems (The harms of high protein intake: conjectured, postulated, claimed, and presumed, but shown?).
But how much protein is too much? And how can Thais optimize their diet for both strength and longevity?
Dr. Antoun, echoing the consensus of leading nutrition science, advocates a “well-balanced, plant-forward approach, such as a longevity-based diet rich in complex carbs, plant-based/fish-based proteins, and healthy fats from nuts and seeds.” He notes that long-lived populations—including centenarians in the so-called “Blue Zones” of the world—rarely consume high amounts of animal protein, instead favoring diets with whole grains, legumes, seasonal vegetables and modest amounts of fish or lean meats.
The science suggests moderation, not abstinence. For most healthy adults, the recommended dietary allowance (RDA) for protein is around 0.8 grams per kilogram of body weight per day—a goal that is often surpassed in modern Thai and global diets, especially among fitness enthusiasts and those looking to lose weight (Harvard Health). Experts particularly caution that protein needs vary by age, activity level, and health status: higher intake supports growth and recovery in children, adolescents, and athletes, but may become harmful if chronically elevated in later adulthood.
Traditional Thai cuisine—long based on rice, fresh vegetables, tofu, and fish—may inadvertently provide a protective, longevity-promoting template. Dishes like gaeng jued (vegetable soup with tofu), yam tua pu (winged bean salad), and nam prik (vegetable relishes served with steamed or raw greens) feature diverse plant proteins unlike the Western trend toward grilled meat and protein supplement bars.
Yet change is underway. Thai urban-dwellers, pressed for time and influenced by global marketing, are increasingly likely to rely on high-protein meat snacks, convenience foods, and dietary supplements, which can easily lead to overconsumption. The emerging research on the long-term risks of excess protein, especially animal protein, is a timely caution.
Some experts also worry about the environmental costs of high-meat diets. Globally, shifting towards more plant-based sources of protein is recommended not only for personal health, but for planetary well-being, given the lower carbon footprint of legumes compared with livestock (Nature Food).
Beyond the protein debate, health authorities highlight the importance of dietary diversity. Nutritionists at a leading Thai university’s Faculty of Public Health explain that focusing on a variety of nutrients—including fiber, healthy fats, and antioxidants from fruits and vegetables—can help maintain metabolic health and delay the onset of chronic diseases common in Thailand’s “greying” population.
The findings have stirred discussion among Thailand’s fitness community and senior citizens’ groups. A spokesperson from a major Bangkok fitness center reported that while bodybuilders and weightlifters still prioritize high-protein diets, some clients have begun to seek plant-based protein options or moderate their intake after learning about the potential hormonal impacts and links to long-term health risks.
As Thailand seeks to balance tradition with modern health science, public education on optimal protein sources and serving sizes is more important than ever. Experts recommend building most meals around vegetables and whole grains, with fish and tofu as protein sources, limiting red meat and processed foods, and viewing protein supplements as occasional aids rather than daily staples.
However, there are counterperspectives. Some sports nutritionists maintain that higher protein intakes are needed for muscle repair and physical performance, especially in athletes and active younger adults. The key, they argue, is to individualize recommendations, balancing short-term function with long-term health.
Looking forward, more research is needed to define the best protein intakes for different groups within Thailand’s diverse population, especially as lifestyles, longevity, and chronic disease burdens shift. National dietary guidelines may require periodic updates to reflect the evolving science, ensuring they promote both strength and healthy aging.
For now, the call to action is clear for Thai readers: Embrace dietary moderation and variety. If you are under 50 and very physically active, modestly increased protein—ideally from fish, tofu, or legumes—may be beneficial. But for middle-aged or older adults, or those with family histories of chronic disease, consider shifting toward plant-based proteins and keeping animal meat portions small and infrequent. Consult a nutritionist or physician before making major changes, especially if you have specific health conditions. To enhance not just longevity, but quality of life, reflect on traditional Thai eating patterns that have withstood the test of time—and let scientific evidence guide your plate rather than the latest dietary trend.
Sources:
- Too Much Protein Could Actually Shorten Your Lifespan, According to Longevity Experts – Real Simple
- The impact of dietary protein intake on longevity and metabolic health – PMC
- Plant-based diet linked to longer life – University of Sydney
- WHO Thailand non-communicable diseases
- Nature Food: Environmental costs of animal protein
- Harvard Health: How much protein do you need?
- PubMed: Protein-Restricted Diets and Their Impact on Metabolic Health and Aging