A vegetarian diet eliminates meat, poultry, and fish, focusing on plant-based foods. This dietary pattern is consistently associated with lower cardiometabolic risk factors, reduced inflammation, and favorable modulation of nutrient-sensing pathways like mTOR and IGF-1, which are central to the aging process.
Verdict
A high-impact, low-risk strategy for improving long-term metabolic health.
HEALTHSPAN IMPACT
Foundational
RISK LEVEL
Very Low
EVIDENCE GRADE
B
MONTHLY COST
$200 - $600
Protocol
- Excludes meat, poultry, and fish, but may include dairy products and eggs (lacto-ovo).
- Emphasizes whole foods like fruits, vegetables, legumes, whole grains, nuts, and seeds.
Flags
- Risk of B12, iron, zinc, and omega-3 deficiencies if not well-planned.
- Processed vegetarian foods can be unhealthy and negate potential benefits.
- Adequate protein intake requires careful planning, especially for older adults.