At 77 years old, longevity and slowing the aging process are on top of Arnold Schwarzenegger’s to-do list. In a recent Arnold’s Pump Club newsletter shared on June 23, 2025, he explained why plant protein is the key to living longer and better.
Schwarzenegger reached the top of the bodybuilding mountain throughout the 1970s and 80s, having won seven Mr. Olympia titles. In retirement, he remains focused on preserving muscle tissue while simultaneously aiming to live as healthily as possible.
Despite these efforts, Schwarzenegger has dealt with some setbacks. In addition to harrowing heart surgeries, he recently had a pacemaker installed to regulate his cardiovascular system. Diet is one of the primary drivers of health, leading Schwarzenegger to take a hard look at his practices inside the kitchen. This includes eating more plant-based protein sources even though he loves red meat.
Arnold Schwarzenegger Calls Plant Protein the ‘Anti-Aging Macronutrient,’ Says It Boosts Odds of Reaching Old Age ‘Free from Disease’
In the newsletter, Schwarzenegger revealed that eating more plant protein can significantly impact the aging process, helping individuals live life free of disease.
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“The Anti-Aging Macronutrient
You can’t stop the clock, but what you put on your plate in midlife might help you age better.Eating more protein—especially from plants—makes you significantly more likely to reach older age free from disease, cognitive decline, and physical limitations.”
Scientists examined 48,000 subjects for years, discovering that for every 3% of protein ingested, the odds of healthy aging rose by 5%.
“Researchers followed more than 48,000 participants from midlife (under age 60) through their later years. Their goal? To identify if the type and amount of dietary protein consumed in midlife predicted “healthy aging”—defined as reaching older age free of 11 major chronic diseases, while maintaining good mental health, cognitive function, and physical ability.”
“For every 3 percent increase in daily calories from total protein, the odds of healthy aging rose by 5 percent. However, when researchers broke it down by protein source, the real standout was plant protein.”
Each protein source resulted in different values for anti-aging:
- Plant protein: +38%
- Dairy protein: +14%
- Animal protein: +7%
Plant protein was consistently associated with better mental health and physical function in older age.
“Only plant protein was consistently associated with better mental health and physical function in older age, two areas where decline can dramatically impact independence and quality of life.
And when participants swapped out carbs or fats for plant protein (of equal calories), their odds of aging well jumped by 22 to 58 percent.”
It’s not just the amino acid profiles researchers took into account, but other factors that plant-based protein options offer, like fiber content, antioxidants, protection from inflammation, oxidative stress, and chronic disease.
“Researchers believe it’s not just the amino acids but also the micronutrients that matter. Plant-based protein sources often come with fiber, antioxidants, and other healthy compounds while limiting overall calories. This nutrient synergy may protect against inflammation, oxidative stress, and chronic disease, all major drivers of accelerated aging.”
“To increase your odds of thriving in older age, prioritize protein. If you can consume more foods like beans, lentils, nuts, tofu, and whole grains—along with animal-based sources—then you’re giving your body everything it needs. You don’t need to go vegan, but replacing some animal protein, carbs, or fats with plant-based protein could help you live longer and better.”
This hasn’t been Schwarzenegger’s first time informing the public about the power of plant protein. Looking at a different study, ‘The Austrian Oak’ revealed that consuming more protein from legumes, nuts, and seeds can help individuals age 46% better.
With healthy living steering Schwarzenegger’s life in retirement, he’ll take any advantage he can get. He doesn’t understate the power of protein, but when it comes to longevity, plant-based options remain his number one choice.
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