animal vs plan protein

Animal vs Plant Protein: Why Animal Protein Wins for Longevity, Muscle, and Optimal Health

Ancestral Nutrition
July 24, 2025•5 min read

Animal vs Plant Protein: Why Animal Protein Wins for Longevity, Muscle, and Optimal Health

Why Protein Matters More Than Ever

Protein is essential for building muscle, supporting hormones, balancing metabolism, and extending your healthspan. But not all protein sources are equal. Animal protein vs plant protein isn’t just a diet debate—it’s a key factor in muscle retention, cognitive performance, and longevity.

Experts like Dr. Gabrielle Lyon, Dr. Shawn Baker, Dr. Ken Berry, Dr. Paul Saladino, and Andrew Huberman agree: high-quality animal protein is unmatched when it comes to optimizing health and biohacking performance.

Animal Protein vs Plant Protein: What’s the Difference?

Amino Acid Profile & Muscle Growth

Animal proteins (meat, eggs, dairy, fish) contain all nine essential amino acids, including leucine, which is critical for activating mTOR and stimulating muscle protein synthesis. Most plant proteins (except soy and quinoa) are incomplete, often lacking lysine, methionine, or leucine. This makes them less effective for building muscle and preventing sarcopenia (age-related muscle loss).

Bioavailability & Digestibility

Animal protein is highly bioavailable:

  • PDCAAS Score: Eggs, whey, beef, and chicken score a perfect 1.0, while beans and nuts average 0.6–0.7.

  • Net Protein Utilization (NPU): Animal protein is absorbed at 90%+ efficiency, while plant proteins often fall below 70%.

Anti-Nutrients in Plant Proteins

Many plant-based proteins contain lectins, phytates, and oxalates, which reduce mineral absorption and may irritate the gut. Animal proteins come naturally packaged with heme iron, vitamin B12, creatine, carnosine, DHA/EPA, collagen, and fat-soluble vitamins A, D, E, and K2—nutrients either missing or poorly converted from plants.

Science Supports Animal Protein for Longevity

Muscle Health & Sarcopenia Prevention

  • 2017 Journal of Nutrition Study: Older adults consuming 1.2 g/kg/day of animal protein retained 30% more muscle mass than those relying primarily on plant protein.

  • Dr. Gabrielle Lyon’s Muscle-Centric Medicine: Prioritizing protein helps maintain muscle, which she calls “the organ of longevity.”

Longevity & Mortality Outcomes

  • EPIC-Oxford Study (2021): Pescatarians and moderate meat eaters had lower all-cause mortality than vegans.

  • NIH-AARP Study: Higher animal protein intake correlated with reduced frailty and improved healthspan.

Metabolic & Brain Health

  • Protein Leverage Hypothesis (Dr. Ted Naiman): Low-protein diets drive overeating of carbs and fats, fueling obesity.

  • Brain Optimization: Creatine and carnosine (only in animal foods) enhance cognitive function and protect against neurodegeneration.

How Much Protein Should You Eat? (Expert-Recommended)

Instead of following outdated, minimal guidelines, top experts recommend more protein for better health and longevity:

Recommended Daily Intake

  • Healthy Adults (Under 50):
    1 gram of protein per pound of ideal body weight (2.2g/kg) to maintain muscle and support an active lifestyle.

  • Adults Over 50:
    1.2–1.5 grams of protein per pound of ideal body weight (2.6–3.3g/kg) to combat accelerated muscle loss (sarcopenia).

  • Athletes & Strength Training Individuals:
    1.2–2 grams per pound of ideal body weight (2.6–4.4g/kg) for peak performance and recovery.

Expert Notes

  • Dr. Gabrielle Lyon: Recommends 30–50g of protein per meal, focusing on complete animal sources.

  • Dr. Shawn Baker: Suggests 1–2 pounds of meat daily for active adults.

  • Dr. Ken Berry: Promotes high-protein, low-carb eating for optimal metabolic flexibility and hormone health.

Key takeaway: For most people, aiming for at least 1g per pound of ideal body weight—or slightly higher if you’re older or highly active—is optimal for muscle preservation, metabolism, and longevity.

Bottom Line: Why Prioritize Animal Protein and Ancestral Living

Experts agree that nutrient-dense animal protein should form the foundation of your diet.

  • Dr. Gabrielle Lyon recommends a muscle-centric approach, with 30–50g of protein per meal to preserve muscle mass and prevent frailty.

  • Dr. Shawn Baker demonstrates how high-meat diets (1–2 pounds/day) reduce inflammation, simplify nutrition, and support strength and vitality.

  • Dr. Ken Berry champions a meat-based, low-carb approach, highlighting the nutrient deficiencies and inflammatory risks of modern ultra-processed plant-based foods.

  • Dr. Paul Saladino advocates an animal-based diet with seasonal fruits, honey, and well-prepared plants for those who tolerate them, focusing on organ meats, collagen-rich bone broth, and traditional fats like ghee and tallow.

Key Principles of Ancestral Living:

  • Make animal protein your dietary foundation.

  • Include healthy ancestral fats (ghee, tallow, butter).

  • Choose low-toxicity, seasonal plants and fruits only as tolerated.

  • Strength train regularly to complement nutrition.

  • Avoid modern processed foods, refined seed oils, and excess sugars.

If your goal is to maximize longevity, maintain strength, and reduce your risk of chronic disease, eating like your ancestors—with a focus on high-quality animal protein—is one of the most effective strategies you can adopt.

Ancestral Lifestyle Quick-Start Checklist

Want to start living more ancestrally today? Focus on these four areas:

1. Nutrition

  • Prioritize animal protein (30–50g per meal).

  • Include healthy fats like ghee, tallow, and butter.

  • Minimize processed foods, seed oils, and refined sugars.

2. Movement

  • Lift weights or perform resistance training at least 2–3 times per week.

  • Walk daily (8,000–10,000 steps).

  • Include mobility and stability exercises to prevent injury.

3. Sleep & Recovery

  • Aim for 7–9 hours of quality sleep.

  • Keep a consistent bedtime and wake-up schedule.

  • Manage stress with practices like deep breathing or meditation.

4. Environment & Mindset

  • Spend more time outdoors (sunlight and fresh air).

  • Reduce screen time before bed.

  • Focus on community, purpose, and mental well-being.

References & Resources

1. Gary Brecka

2. Dr. Eric Berg

3. Dr. Shawn Baker

4. Dr. Paul Saladino

5. Dr. Ken Berry

6. Dave Asprey

7. Andrew Huberman

8. Dr. Gabrielle Lyon

9. Dr. Mindy Pelz

10. Dr. Catherine Shanahan

  • Focus: Seed oils, deep nutrition, traditional fats.

  • YouTube: (Search for interviews)

  • Website: DrCate.com

11. Dr. Anthony Chaffee

12. Dr. Bill Schindler

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Coach Ron Lyons helps high-performing entrepreneurs scale their businesses with smart marketing, strategic automations, and cutting-edge AI tools—while optimizing their health through an ancestrally aligned lifestyle. Whether you're running an online or offline business, your success depends on leveraging technology (like CRM systems and passive income streams) just as much as honoring your biology with real food, natural movement, and deep recovery. Ready to upgrade your revenue and your resilience? Book a free consultation to build a business—and a life—that thrives.

Ron Lyons

Coach Ron Lyons helps high-performing entrepreneurs scale their businesses with smart marketing, strategic automations, and cutting-edge AI tools—while optimizing their health through an ancestrally aligned lifestyle. Whether you're running an online or offline business, your success depends on leveraging technology (like CRM systems and passive income streams) just as much as honoring your biology with real food, natural movement, and deep recovery. Ready to upgrade your revenue and your resilience? Book a free consultation to build a business—and a life—that thrives.

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