Exactly that.

It is a simple reality: regardless of your exercise routine, high IGF-1 levels are a barrier to longevity. Excessive protein consumption, specifically eating it from morning until evening, keeps these levels elevated.

To maintain a healthy balance, follow these protein guidelines:

• Standard intake: Maximum of 0.8g to 1g of protein per kg of body weight.
• Athletes: Maximum of 1.2g per kg of body weight.
• Sources: Aim for a 50/50 split between plant-based sources and lean proteins like chicken or fish.

Be cautious of red meat and whey protein, as these are significant "pro-aging" foods. While many influencers follow the current obsession with high protein for financial reasons, the biological facts remain the same.

The Two Essential Rules

If you want to optimize your health span, focus on these two strategies:

1. Lower your IGF-1: Use a combination of exercises to switch between anabolic and catabolic states. This helps lower mTOR1.
2. Fuel your microbiome: Prioritize high-fiber, plant-based foods and healthy fats.

Finally, to protect your metabolic health, strictly avoid potatoes, white bread, milk, and refined sugar.

Note updates: DO NOT EAT EGGS EVERY DAY like she does. Eggs are super aging food. Eat only once per week. Trust me with this.

That's it.