Longevity advocates, such as Brian Johnson, often push boundaries in their pursuit of immortality. For those of us looking to celebrate a century with less complexity, dietary changes are typically the first step. While plant-based diets are frequently recommended, recent studies in China indicate many centenarians include meat in their diets, potentially offering crucial benefits, especially for those with low body weight.

Meat is a source of essential amino acids that influence a signaling molecule named mTOR, linked to the aging process. Although numerous studies recommend reducing meat intake for longevity and disease prevention, it’s important to note that vegetarian diets have been associated with increased fractures and instances of malnutrition.

These challenges can be particularly pronounced for older adults with weaker bones, resulting in slower recovery post-surgery. According to Wang Kaiyue from Fudan University in Shanghai, understanding the link between diet and longevity is essential. Wang and colleagues analyzed data from a centralized health database focusing on individuals aged 65 and above.

Within their study, 5,203 participants aged 80 and older in 1998, who were free from cardiovascular conditions, diabetes, or cancer, were surveyed. Approximately 80% identified as meat eaters, while others followed a mainly plant-based diet but occasionally consumed animal products.

Interestingly, meat consumers demonstrated a higher probability of living to age 100 compared to those following vegetarian, pescatarian, or vegan diets. This finding held statistical significance when body weight factored into the analysis.

The likelihood of reaching 100 grew, especially among underweight meat eaters, with 30% reporting daily meat consumption, compared to 24% of underweight vegetarians in 1998. This trend was less pronounced among heavier individuals.

While heavy consumption of meat has been linked with obesity, research supports the role of animal proteins in building stronger muscles and enhancing bone health. According to Wang, such benefits are particularly significant for those lacking body mass.

Nonetheless, a diet rich in vegetables is crucial, with findings indicating participants who consumed vegetables daily tended to have extended lifespans.

“Older adults often face unique nutritional challenges,” says Wang. “Our research implies that dietary guidelines for older individuals should prioritize nutritional balance over strict avoidance of animal products, particularly for those with low body weight.”

This particular outcome may not hold true globally, as dietary habits differ significantly, but “the biological principles connecting nutrition and aging likely have universal relevance,” Wang adds.

According to James Webster from the University of Oxford, while this discovery is noteworthy, it should not drastically alter dietary practices. His team’s previous study highlighted a potential link between vegetarianism and the risk of femoral neck fractures, suggesting potential health issues with a strict vegetarian diet. However, Webster stresses that several studies illuminate the benefits of vegetarianism, especially concerning overall health.

Both vegetarian and meat-inclusive diets can be either healthy or detrimental, depending on nutritional content quality, Webster notes. “Identifying the nutrients essential for a balanced and healthful lifestyle is key,” he says, recommending a rich intake of whole grains, fruits, and vegetables while limiting salt, sugar, and saturated fats.

“Ultimately, more research is needed to determine the optimal diets for longevity, but a comprehensive view of dietary patterns is imperative,” concludes Webster.