New US Dietary Guidelines: Protein, Ageing, and Metabolic Health

US Government Releases New Dietary Guidelines Focused on Obesity and Diabetes

The US Government has released new dietary guidelines aimed at “restoring science and common sense”. The stated goal is to reduce the growing epidemic of obesity and type 2 diabetes currently affecting the United States.

Notably, these guidelines bring official protein intake recommendations much closer to anti‑ageing and longevity advice promoted by figures such as Peter Attia and Bryan Johnson. Both emphasise higher protein intake to minimise age‑related muscle loss, while recognising that exercise and hormonal health also play essential roles.

Protein Intake and the Shift Away from High Carbohydrate Diets

According to the new guidelines:

“We are ending the war on protein. Every meal must prioritise high quality, nutrient dense protein from both animal and plant sources, with healthy fats from whole foods such as eggs, seafood, meats, full fat dairy, nuts, seeds, olives and avocados.”

The recommended protein intake is 1 to 1.5 grams per kilogram of body weight per day, a significant shift away from previous low protein dietary messaging. This aligns closely with modern research on muscle preservation, metabolic health and healthy ageing.

Whole Foods, Fibre and Nutrient Dense Eating

The guidelines also reinforce the importance of whole, minimally processed foods.

Vegetables and fruits are described as essential to real food nutrition, with a recommendation of three servings of vegetables and two servings of fruit per day. A wide variety of colourful, nutrient dense produce in its original form is encouraged, with minimal processing.

Whole grains are supported, while refined carbohydrates are discouraged. Priority is given to fibre rich carbohydrates, with reduced consumption of ultra processed and refined foods that displace genuine nourishment.

Longevity, Muscle Maintenance and Expert Perspectives

Peter Attia generally recommends a higher protein intake of approximately 1.6 to 2.2 grams per kilogram of body weight per day, particularly for active individuals focused on longevity, muscle maintenance and metabolic health.

Bryan Johnson’s Blueprint style approach typically falls slightly lower, at around 1.2 to 1.6 grams per kilogram, tailored to his body weight and designed to balance gut tolerance, longevity biomarkers and lean mass preservation.

Together, these approaches reflect a growing consensus that adequate protein intake is central to healthy ageing and long term physical function.

A Turning Point for Metabolic Health and Longevity

This represents significant progress and, hopefully, marks a turning point in preventing and potentially reversing the harm caused by high carbohydrate, ultra processed foods and sugary drinks in modern diets.

By prioritising protein, whole foods and fibre rich nutrition, these guidelines support better metabolic health, improved body composition and healthier ageing outcomes.