Student essay 

High Protein Diets: Are They Hurting Your Skin & Accelerating Aging?

Dec 5 / Jessica Szekalski

The Impact of the “High Protein” Dietary Trend on Cellular Aging and Skin Health

Many modern-day dietary trends, like the Carnivore Diet and Ketogenic Diet, focus heavily on near carbohydrate elimination and a significant increase in protein and fat, touting benefits of weight loss, increased muscle mass, and mental clarity. But are these restrictive diets doing more harm than good?

A highly restrictive diet limiting carbohydrate intake can play a big role in cellular aging and the degradation of collagen, elastin and hyaluronic acid in the skin, all of which contribute greatly to visible signs of aging.

The Risk of Malnutrition

When we eliminate or vastly reduce the intake of one of the key macronutrients in our diet, we are creating an unhealthy imbalance. The proper balance of protein, fat, and carbohydrates in our diet are all equally critical in ensuring homeostasis in the body. None are good or bad; however, quantity and quality are significant factors.

One 2014 study (Cell Metabolism) reported lower incidence of cancer, overall mortality and diabetes among middle-aged adults following a low protein diet (11% of total calories) when compared to those on a high protein diet (20% of total calories). Most Americans, particularly those following Carnivore or Ketogenic Diets, are exceeding the 20% high protein level in this study.

The health of our skin is often a direct reflection of our internal health. If our cells are not functioning optimally, it will typically become visible in the skin through skin reactions, dermatological skin conditions, and/or advanced signs of aging.

Animal Proteins and Advanced Glycation End Products

A 2025 study in the Bali Journal of Anesthesiology concluded that the most favourable outcomes for aging and longevity will come from “a balanced dietary approach emphasising plant-based proteins, while incorporating selective animal sources”.

Meat is the most consumed form of protein in the United States. While meat may offer a significant dose of protein in one serving, many meats also contain a high amount of Dietary Advanced Glycation End Products (dAGEs) – particularly high-fat meats such as steak and pork. When we consume more dAGEs than our body can process, they begin to accumulate in the body, stimulating the production of Matrix Metalloproteinases (MMPs) in the body. MMPs are enzymes directly correlated with the degradation of collagen, elastin, and hyaluronic acid.

Unfortunately, the most common methods for cooking meat (frying, broiling, grilling, charring or roasting) further increase dAGEs. Moist-heat or low temperature cooking methods such as steaming, poaching, boiling, or simmering as well as slow cooking can reduce the formation of dAGE’s but will not eliminate them.

Summary

While science doesn’t necessarily mandate an exclusively plant-based diet, excessive consumption of animal protein, particularly red and processed meats, pose a risk for accelerated aging and age-related diseases. On the contrary, an article in The American Journal of Clinical Nutrition indicates that obtaining more of our protein through plant sources is linked to reduced visible signs of aging along with better overall health.

In summary, protein is an essential component of the human diet, but excess consumption can result in both visible signs of aging and other overall health-related concerns, particularly when protein is sourced from animal products. Plant-based protein, or lean meats cooked using moist-heat or low temperature cooking are the best sources, and ensuring the maximum daily intake is well within the recommended amount.

REFERENCES

  1. Longo, V. D., & Mattson, M. P. (2014). Fasting: Molecular mechanisms and clinical applications. Cell Metabolism, 19(2), 181–192. Retrieved from: https://www.cell.com/cell-metabolism/fulltext/S1550-4131(14)00062-X
  2. Pramana, I. G. P. D., Dwikayana, K., & Astawa, I. N. P. (2025). Plant- vs animal-based protein comparison in the context of longevity and aging: A narrative review. Bali Journal of Anesthesiology, 9(4). Retrieved from: https://journals.lww.com/bjoa/fulltext/2025/04000/plant__vs__animal_based_protein_comparison_in_the.2.aspx
  3. Karamani, I., A. H., Tsiakou, E., Oikonomou, A., Al-Kheraif, A. A., & Tsiaousis, L. (2023). Dietary protein sources, food security, and healthy aging: A comprehensive review of the current evidence. The American Journal of Clinical Nutrition. Retrieved from: https://ajcn.nutrition.org/article/S0002-9165(23)66282-3/fulltext
Aesthetician/Owner at Sunflower MediSpa in Anthem, Arizona 

Alongside my brilliant mother, Dr. Paula Rauschkolb, I co-own Sunflower MediSpa in Anthem, Arizona. 

Recognizing the deep connection between overall health, beauty, and mental and physical wellness, we launched Sunflower MediSpa to bridge the gap between medical expertise and the beauty and wellness industry, offering the same level of trust and education one would expect from their physician paired with the ambiance of a spa. 

In all that we offer, we aim first to treat the underlying cause through a combination of research-backed products and services and a heavy dose of personalized client education. Our clients have come to expect not only a relaxing and highly effective treatment, but the tools and resources needed to make educated decisions beyond the treatment room.
Jessica Szekalski | SKIN NUTRITION INSTITUTE GRADUATE

Frequently Asked Questions

1. Do high-protein diets like Keto or Carnivore accelerate aging?

High-protein diets can pose a risk for accelerated aging. The concern is linked to excessive consumption of protein, especially when it is sourced from animal products. One 2014 study cited in the blog post suggested middle-aged adults on a high-protein diet (20% of total calories) had a higher incidence of cancer, overall mortality, and diabetes compared to those on a low-protein diet (11% of total calories).

2. How does animal protein specifically affect skin health?

Many animal meats, particularly high-fat cuts like steak and pork, contain high amounts of Dietary Advanced Glycation End Products (dAGEs). When consumed in excess, dAGEs accumulate and stimulate the production of Matrix Metalloproteinases (MMPs). MMPs are enzymes directly correlated with the degradation of essential skin components like collagen, elastin, and hyaluronic acid.

3. What types of protein are best for supporting healthy skin and longevity?

For skin health and longevity, a balanced dietary approach is recommended, one that emphasizes plant-based proteins while incorporating selective animal sources. Research suggests that obtaining more protein through plant sources is linked to reduced visible signs of aging. If consuming animal protein, lean meats cooked using moist-heat or low-temperature methods (like simmering or steaming) are preferred, as these methods reduce the formation of dAGEs.

4. Is the way I cook my meat important for reducing dAGEs?

Yes, the cooking method is very important. Common high-heat methods such as frying, broiling, grilling, charring, or roasting can significantly increase the dAGE content in meat. To reduce the formation of dAGEs, it is better to use moist-heat or low-temperature methods such as steaming, poaching, boiling, or slow cooking.
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