Why High Protein Diets Could Be Dangerous | Dr. Valter Longo

In this discussion, Walter Longo, a prominent figure in healthcare, delves into the potential health risks associated with high protein diets, linking them to early onset diseases like cancer. He emphasizes the benefits of the fasting mimicking diet (FMD), which he developed to simulate the effects of fasting without the associated difficulties. The conversation, featuring Stanford professor Tomaco Katsumoto, explores how FMD impacts gene expression and supports longevity by regulating growth hormone pathways. Longo highlights the importance of a balanced diet, integrating plant-based proteins while cautioning against excessive animal protein intake. He also discusses the implications of his research on aging, cancer, diabetes, and the role of diet in disease prevention and management, advocating for a comprehensive scientific approach to nutrition and health.

• Excess protein consumption is not beneficial and may pose health risks such as early mortality and diseases like breast and colorectal cancer.
• High protein diets, especially those advocated by some podcasters, could lead to negative health outcomes.

"There is no evidence whatsoever that excess protein is good for you. Enough proteins but not excess protein."

• Emphasizes the lack of benefits and potential risks associated with consuming too much protein.

"The breast cancer, the colorectal cancer occurring earliest advertisement and even podcasters talking about very high protein diet."

• Highlights the connection between high protein diets and increased cancer risk.

• Walter Longo developed the FMD to capture the benefits of calorie restriction without its drawbacks.
• FMD is designed to mimic fasting and has been effective in cancer and diabetes remission.
• Research supports its efficacy, with several papers published in leading journals.

"He invented the fasting mimicking diet which has spread around the world to everyday people and to health care professionals."

• Describes the widespread adoption and impact of the FMD.

"20 years ago we started thinking about how can we keep all the benefits of calor restriction and remove all the problems and that's where the fasting mimicking diet came around."

• Explains the motivation and development process behind the FMD.

• Fasting significantly alters gene expression, more than any other known method.
• Aging is the primary factor affecting mortality and disease.

"Aging is by far the most powerful enemy when it comes to mortality, when it comes to diseases."

• Emphasizes the impact of aging on health and mortality.

"I challenge you to come up with something that will change more gene expression in the body than fasting."

• Highlights fasting's profound effect on gene expression.

• Research on genetics and diet aims to extend healthy lifespan to 110 years.
• Studies on centenarians and genetic mutations provide insights into longevity.
• Laron dwarfs, with a rare genetic disorder, show resistance to cancer and diabetes.

"My mission list has always been how do you make people live to 110 healthy right and so we started with genetics."

• Outlines the goal of extending healthy lifespan through genetic research.

"The Lurone dwarfs share a rare genetic disorder that prevents the use of the normal growth hormone produced in the body."

• Describes the genetic characteristics of Laron dwarfs and their implications for health.

• Growth hormone pathways, including insulin and IGF-1, are central to longevity research.
• Mutations affecting growth hormone receptors are linked to reduced cancer and diabetes risk.
• Dietary patterns can influence growth hormone regulation, with plant-based proteins being beneficial.

"The major one coming out of the genetic studies has been growth hormone growth hormone receptor and then growth hormone receptor feeding into three things: insulin, IGF-1."

• Identifies key pathways in longevity research related to growth hormone.

"The people that have the growth receptor mutation very much protected from diabetes and the mice John Copic's work... showing that they are very much protected against diabetes models."

• Discusses the protective effects of growth hormone receptor mutations.

• Plant-based proteins, particularly those from legumes, are lower in amino acids that promote growth factors.
• Balancing protein intake is crucial to avoid the negative effects of both animal and plant-based proteins.
• Factory-farmed animal proteins may introduce hormones and toxins, impacting health.

"If you reduce protein levels and particularly if you have plant-based proteins, the plant-based protein like they say the legumes have much lower levels of these amino acids that are pushing growth factors."

• Highlights the benefits of plant-based proteins in regulating growth factors.

"You don't want to go to the levels of animals because then you get the problems that the animal proteins cause, but you also don't want to be malnourished."

• Stresses the importance of balanced protein intake.

• Both animal and plant-based products can contain contaminants like arsenic and lead.
• Rotation in diet is recommended to minimize exposure to toxins.
• Bioaccumulation of pollutants in animal products poses additional health risks.

"The animal products have a double problem, right? So they have that plus the other problems, but the plant-based products also have the problem."

• Acknowledges the presence of contaminants in both animal and plant-based products.

"I always say, you know, one thing that I always recommend is rotation right rotate don't eat don't eat the same things more than once or twice a week because so many things are contaminated."

• Suggests dietary rotation as a strategy to reduce toxin exposure.

• High animal protein intake is linked to increased cancer risk, especially in younger individuals.
• Plant protein intake also poses risks but to a lesser extent.
• Low protein intake in older age may lead to malnourishment and health issues.

"If you eat animal protein and you're below a certain age where IGF-1 increases, you have something like a three or 400% higher chance of getting cancer."

• Illustrates the heightened cancer risk associated with high animal protein consumption.

"It was about a 75% increase in risk of of all cause mortality in those that had high animal based proteins."

• Highlights the overall mortality risk linked to high animal protein intake.

• Epidemiological data are crucial but should be combined with other research pillars for a comprehensive understanding.
• Long-term health goals extend beyond reaching 70 or 75 years to achieving 110 years of healthy life.
• The longevity diet aligns with findings from various studies and promotes long-term health.

"Meaning there's epidemiology and so I think it's great if you look at the group that won is very, very similar to the longevity diet, right? My longevity diet."

• Supports the relevance of epidemiological findings to the longevity diet.

"We're looking at making it to 110 healthy, right? So, you got another 40 years to go, right?"

• Emphasizes the long-term health goals of the longevity diet.

• The discussion begins with insights into the diet of Emma Morano, the world's oldest person at 117, and how her diet included raw red meat and eggs after the age of 100 to combat infections and nutrient deficiencies.
• Protein restriction, particularly amino acids like methionine, is highlighted as a method to extend the lifespan in mice without calorie restriction.
• The Mediterranean diet is suggested as a viable option for elderly individuals, though a vegan diet can also be pursued with careful attention to amino acids and nutrients.

"Emma Morano eats raw meat red meat every day, and I said this is great... The pillar for Emma Morano was red meat and three eggs a day by the way, right? So raw red meat and three eggs a day."

• Emma Morano's diet included raw red meat and eggs, emphasizing the importance of nutrient-rich foods in combating infections and nutrient deficiencies in centenarians.

• Protein restriction, particularly of methionine, is discussed as a way to potentially extend lifespan without calorie restriction.
• The effectiveness of protein restriction varies with age, as older mice on a low-protein diet lose weight rapidly, while younger mice do not show significant changes.

"The only way that you can make a mouse or a rat live longer without calorie restricting them? Protein restriction, amino acid restriction, right?"

• Protein and amino acid restriction, especially methionine, is a key factor in extending lifespan without calorie restriction in research studies.

• A Mediterranean diet is recommended for older individuals, but a vegan diet is also possible with careful nutrient management.
• The importance of a multi-pillar science approach to nutrition and lifestyle is emphasized for protective health benefits.

"Either you go back to more of a Mediterranean diet that allows white meat and red meat... or you really need if you want to be vegan you can but it's a job right you really need to pay attention."

• A Mediterranean diet is suggested for older individuals, while a vegan diet requires careful nutrient management for health benefits.

• The influence of entertainers and media on public dietary perceptions is criticized, as they often lack scientific training and promote misleading information.
• Red meat is discussed in the context of its low ranking in health studies, attributed to factors like amino acid composition and potential contaminants.

"We live in an entertainment world, right? And so, I think people at some point stop listening to multi-pillar science."

• The influence of entertainers and media can lead to misconceptions about diet, overshadowing scientifically-backed multi-pillar approaches.

• The impact of excessive protein intake, particularly in children, is highlighted as a concern, with potential links to early onset of diseases like cancer.
• The balance between protein and carbohydrates is discussed, with emphasis on complex carbohydrates over simple sugars.

"What we noticed was that they were eating in some age ranges two to three times more proteins than recommended by every pediatric association in the world."

• Excessive protein intake in children is a concern, potentially linked to early onset of diseases like cancer.

• The need for personalized nutrition and lifestyle medicine is emphasized, highlighting the importance of understanding individual dietary needs.
• The development of new healthcare professionals specializing in lifestyle medicine is advocated to provide tailored health recommendations.

"We need a new class of health care professionals that are just lifestyle doctors, you know, and they're just going to make it happen for people."

• Personalized nutrition and lifestyle medicine are crucial for tailored health recommendations, necessitating specialized healthcare professionals.

• The differences between plant and animal proteins are discussed, with plant proteins generally associated with better health outcomes.
• Upcoming research is mentioned that aims to provide further insights into the health impacts of different protein sources.

"The issue is they were looking at the difference between animal protein and plant protein in terms of the health effects."

• Plant proteins are generally associated with better health outcomes compared to animal proteins, with ongoing research exploring these differences.

• The role of carbohydrates, particularly complex carbohydrates, is discussed in relation to health and disease prevention.
• The importance of balancing carbohydrate intake with energy expenditure is emphasized, particularly for athletes versus individuals with metabolic conditions.

"I would be much more worried about too much sugar and starches that then lead to insulin resistance."

• Balancing carbohydrate intake with energy needs is crucial, with complex carbohydrates preferred to prevent insulin resistance and related conditions.

• Low-carb and keto diets are critiqued as extreme diet fads with potential long-term health risks.
• The importance of considering longevity and overall health outcomes is emphasized over short-term dietary trends.

"Norway has it right on their dietary guidelines website that keto and low carb diets are extreme diet fads. Avoid them."

• Low-carb and keto diets are considered extreme diet fads with potential risks, and longevity-focused dietary guidelines are recommended.

• The future of nutrition science is discussed, with advancements in artificial intelligence expected to provide precise dietary recommendations.
• Moving away from generalized protein recommendations towards specific amino acid profiles is advocated for better health outcomes.

"We're going to have application that tell you exactly what we're talking about... It shouldn't be about proteins. It should be about what they contain and what they do."

• Advancements in AI are expected to revolutionize nutrition science, providing precise dietary recommendations based on specific amino acid profiles.

• FMD can lead to glycemic peaks, which might be beneficial for muscle preservation.
• High ketone bodies are not necessarily desirable; moderate levels might be more beneficial.
• FMD has shown positive effects in reversing insulin resistance, especially in diabetes and pre-diabetes.
• FMD trials have demonstrated a reduction in drug use among diabetic populations.

"We were showing keep the ketone bodies down and have the spikes that's okay that in fact we think or at least is consistent with that's what might have protected in our trials the people from losing muscle mass is that glycemic peaks."

• Glycemic peaks during FMD might contribute to muscle preservation, suggesting a balance between ketone bodies and glycemic spikes is beneficial.

• FMD has shown promising results in clinical trials, affecting body weight, abdominal fat, waist circumference, and lean body mass.
• Trials show differential effects on blood glucose and IGF-1 levels, indicating potential benefits for aging and disease markers.
• FMD can lead to a return to normal glucose states in pre-diabetic individuals and reductions in IGF-1 for those with high levels.

"Trial after trial after trial. You saw my presentation. It just keeps on working and not only is reversing or regressing diabetes is reducing drug use in the diabetic population."

• Repeated trials confirm FMD's effectiveness in managing diabetes and reducing medication reliance.

• Upcoming research will explore FMD's impact on autoimmunities, inflammatory diseases, diabetes, kidney disease, and liver fat.
• The goal is to treat aging as a holistic approach to prevent and manage diseases related to aging.

"In the next year or so, I think we're going to have enough data to show that the FMD doesn't just affect insulin resistance and diabetes, but all the problems associated with or certainly connected to it."

• Future studies aim to demonstrate FMD's broader health benefits beyond diabetes management.

• FMD involves metabolic reprogramming and stem cell activation, potentially reversing fibrosis and organ damage.
• Research in mice shows FMD's protective effects against fibrosis caused by certain treatments.

"We've seen it in mice. So, for example, we've done papers with immunotherapy and some of these treatments in mice that cause fibrosis."

• Mouse studies suggest FMD's potential to protect against fibrosis and promote organ health, warranting further human trials.

• The FDA does not currently have a track for food as medicine, posing challenges for FMD's approval.
• Large independent trials are needed to convince regulatory bodies of FMD's efficacy and safety.

"The problem with that is the FDA does not have a track for food as medicine."

• Regulatory approval requires new frameworks to accommodate treatments like FMD, highlighting the need for innovative approaches.

• FMD shows promise in cancer treatment, particularly when combined with chemotherapy and immunotherapy.
• Studies indicate FMD's potential to enhance the effectiveness of cancer treatments and improve survival rates.

"So, we see that the fasting mimicking diet protecting against that. Now there's no, as far as I know, no trials that are close to being finished."

• FMD's synergy with existing cancer treatments offers a novel approach to improving patient outcomes.

• High ketone body levels can be problematic for some cancers, while others may benefit from ketone bodies.
• Research is exploring the relationship between ketone bodies and cancer development, informing dietary recommendations.

"Some cancers love ketone bodies. So now if you have high levels of ketone bodies in a cancer that happens to love ketone bodies, you got a problem."

• Understanding how different cancers respond to ketone bodies can guide personalized dietary interventions.

• The integration of technology and FMD aims to identify starvation escape pathways in cancer cells.
• RNA sequencing and AI could predict escape pathways, allowing targeted interventions with existing drugs.

"Eventually, you won't even need the cell with AI, etc. You might be able to get to the prediction of what the escape pathways are and get pretty good predictions."

• Leveraging technology to understand cancer cell behavior under FMD could revolutionize treatment strategies.

• Discusses potential strategies for targeting cancer cells by manipulating their metabolic environment.
• Emphasizes the idea of creating a hostile environment for cancer cells by depriving them of preferred nutrients.
• Suggests that future treatments might involve "cancer antibiotics" that strategically target cancer cells.

"So even if you proliferated and expanded the ketone body dependent cells now you're going to kill them because they don't have ketone bodies anymore and they're not going to have ketone bodies for one or two months."

• This quote highlights a strategic approach to cancer treatment by exploiting cancer cells' dependency on certain nutrients, like ketone bodies, to weaken and eventually kill them.

• Compares the effects of water-only fasting with the fasting mimicking diet on the microbiome.
• Highlights the benefits of FMD in inflammatory bowel disease models due to its impact on gut bacteria.
• Notes that FMD includes prebiotics from longevity zones, promoting healthy gut bacteria.

"The fasting mimicking diet seem to work better for IBD models...because of microbiota modulation."

• This quote underscores the positive impact of FMD on inflammatory bowel disease through its ability to modulate the microbiome.

• Discusses the rationale behind equal caloric allotment in FMD regardless of body size.
• Explains that smaller individuals cannot afford significant weight loss, whereas larger individuals can.
• Notes the adaptation process, where the first cycle of FMD is the hardest, but it becomes easier over time.

"The first one is by far the hardest...by the time you get to the 10th one, it's like 10k. You're looking to do a marathon."

• This quote illustrates the adaptation process in FMD, where initial difficulty decreases with repeated cycles.

• Advocates for skipping lunch as a means to adhere to a 12-hour eating window.
• Suggests that skipping meals can be beneficial for longevity if done correctly.
• Emphasizes the importance of adapting to meal-skipping over a few months.

"I skip brunch and I think lots of people should consider it because it doesn't violate the 12-hour rule."

• This quote supports the practice of meal-skipping as a strategic approach to enhance longevity and metabolic health.

• Discusses the suitability of FMD for different individuals based on biological age and health conditions.
• Highlights the importance of personalized assessment by healthcare professionals.
• Notes that certain medications, like GLP1 agonists, may interact with FMD.

"I think it's the doctor and the nutritionist that should look at the case and make a decision."

• This quote emphasizes the need for personalized medical guidance when considering FMD, especially for individuals with specific health conditions.

• Critiques the obsession with protein consumption, particularly from animal sources.
• Highlights the importance of understanding protein quality and its impact on aging.
• Suggests that plant-based proteins may be more beneficial for longevity.

"When Valter says the word protein is meaningless, I think it's a lot like carbs or fat."

• This quote challenges the conventional view of protein, advocating for a nuanced understanding of its sources and implications for health.

• Advocates for lifestyle interventions over pharmaceutical solutions for long-term health benefits.
• Emphasizes the historical and biological importance of fasting across species.
• Suggests that fasting can empower individuals by promoting resilience and health.

"I would argue that exposure once in a while in a very mild form like fasting mimicking diet twice a year."

• This quote promotes fasting as a natural and empowering lifestyle intervention with long-term health benefits.

• Acknowledges individual differences in adapting to FMD and fasting.
• Highlights the role of genetic predispositions in determining fasting tolerance.
• Suggests the use of continuous glucose monitors to identify potential issues.

"Some people five days is a nightmare. It's a lifetime."

• This quote recognizes the variability in individuals' experiences with FMD, emphasizing the need for personalized approaches and monitoring.

• Introduces the concept of a longevity-focused protein powder designed for specific dietary needs.
• Discusses the role of protein powders for individuals with dietary restrictions or specific nutritional needs.
• Highlights the importance of plant-based, low-methionine protein sources.

"It's a protein powder vegan that has a little bit of a supplementation with one amino acid."

• This quote describes a specialized protein supplement designed to meet the needs of individuals seeking longevity-promoting dietary options.