I Thought Plants Were the Secret to Living Longer… Then I Read This Recent Study...

So apparently, meat eaters might be more likely to hit 100 than people who avoid meat… and honestly, my first reaction was the same as yours:

“Wait. Did decades of nutrition advice just… lie to me?”

​ Let’s talk about what this recent study actually means, what it doesn’t, and what I’d tell my younger “all-or-nothing about food” self (and maybe you) so we don’t spiral every time a new headline drops.

1. The Plot Twist: Meat vs. 100 Years Old

Here’s the basic story: researchers followed over 5,000 Chinese adults who were already 80+ years old.

They checked who ate meat, who didn’t, and who eventually made it to 100.

Quick version:

Older adults who didn’t eat meat were less likely to hit 100 than those who did.

​ But (and this is the huge but the headlines whisper very softly), this was only true for people who were underweight.

For older adults with a healthy weight, not eating meat did not make them less likely to reach 100.

So no, the moral is not: “Drop your tofu, salvation is in steak.”

It’s more like: “If you’re 85, tiny, and barely eating, cutting out nutrient-dense foods might not be your best move.”

Younger me would’ve freaked out and gone: “So… all my plant-based years were pointless??”

Current me: “Relax. Context, my friend.”

2. Dear Younger Me: Your 25-Year-Old Body ≠ Your 90-Year-Old Body

One of the biggest things I wish I’d understood sooner is this: your nutritional needs do not stay the same forever.

In this study, everyone was 80 or older. That’s a totally different phase of life from the one most of us picture when we talk about “healthy eating.”

As you age:

Your energy needs drop (your body burns fewer calories just existing).

Your muscle mass and bone density tend to slide downhill if you ignore them.

Your appetite often shrinks, which sounds fun until you realise “not feeling hungry” plus “needing nutrients” is a rough combo.

So when you’re older, the priority quietly shifts from “avoid long-term disease at all costs” to “please don’t lose more muscle, weight, or essential nutrients because that’s what keeps you functioning.”

3. The Underweight Plotline (a.k.a. It’s Not Just About Meat)

Here’s the juicy part the article makes very clear: the “non-meat eaters lived shorter” thing only showed up in people who were underweight.

Important bits:

Being underweight in older age is strongly tied to higher frailty and higher risk of death.

That alone can make it harder to reach 100, regardless of whether you love lentils or lamb.

So it’s not simply “no meat = bad.” It’s more like:

“No meat + very low body weight + age 80+ + possible difficulty getting enough protein, calcium, B12, vitamin D = higher risk.”

4. So… Were All Those Plant-Based Health Claims Wrong?

Nope. This study doesn’t suddenly cancel years of research like a bad sequel.

For younger and middle-aged adults, plant-based diets still show:

• Lower risk of heart disease and stroke.
• Lower risk of type 2 diabetes.
• Lower rates of obesity in many groups.

A lot of those benefits come from more fibre and less saturated fat.

Very normal, very uncontroversial.

This new study is basically saying:

“In very old adults, especially those who are underweight, a strict no-meat approach might make it harder to get enough nutrients to stay strong and make it to 100.”

Different age, different priorities.

5. The Nuance Zone: Fish, Eggs, Dairy, and That Famous “Paradox”

There’s another detail I wish I’d had on a billboard earlier: not all non-meat diets in this study were equal.

The reduced chance of reaching 100 was not seen in older adults who:

Skipped meat but did eat fish, dairy, or eggs.

Why? Because those foods bring:

• High-quality protein.
• Vitamin B12.
• Calcium.
• Vitamin D.

All the fun stuff your muscles and bones quietly demand when you’re older and trying not to fall apart like an old office chair.

​ And then there’s the “obesity paradox”: in older age, a slightly higher body weight is often linked to better survival.

6. So.. Here's My Take On This Study

If I had to turn all of this into a little toolkit for my younger, rigid-food-rule self—and for you—it would look like this:

1. Don’t marry a label, marry flexibility.

Vegan, vegetarian, flexitarian, omnivore—none of these are moral badges; they’re tools.

Over a lifetime, you might need to adjust how you eat as your body changes, and that’s not “failure,” that’s just… biology doing its thing.

2. Plant-based can be amazing—if you actually plan it.

Especially when you’re younger, plant-based diets can be great for heart health and metabolic health.

But you still need to think about protein, B12, calcium, iron, all that boring-but-important stuff. “Vegan” isn’t a magic word; it’s a logistics project.

3. Older you will care more about strength than aesthetics.

In advanced age, the priority is muscle mass, strength, balance, and not unintentionally losing weight.

That means making sure you get enough protein and key nutrients—whether that’s through plants only, or with some animal foods like eggs, fish, or dairy.

4. Underweight in old age is a red flag, not a goal.

If you’re 80+ and underweight, the conversation shifts from “cutting things out” to “what can we add back in so you stay strong and nourished?”

That might include rethinking a very restrictive plant-only approach if it’s leaving gaps.

5. One study is a plot point, not the whole story.

This was an observational study, meaning it shows a link, not proof that “not eating meat causes shorter life.”

Context matters: age, weight, lifestyle, and overall diet pattern all sit in the mix.

7. Your Takeaway (Before You Rewrite Your Entire Diet)

If you’re younger or middle-aged and leaning plant-based: you’re probably still doing your future self a favour—just keep an eye on protein and key nutrients instead of surviving solely on fries and vibes.

If you picture yourself at 90+, the goal isn’t to be the most “disciplined” eater in the nursing home; it’s to be the one who can still stand up, walk around, and enjoy food without stressing over every bite.

That might mean more protein, more flexibility, and yes, maybe some animal-source foods or very intentionally planned plant-based nutrition.

And if your brain tries to panic-scroll every time a new study makes a dramatic headline, you can tell it this:

“I don’t need a perfect diet for every age. I need an adaptable one.”

You don’t have to choose between “salad saint” and “steak forever.”

You just have to keep learning, keep adjusting, and keep feeding the version of you that exists right now—while leaving some room for the 90-year-old you who will absolutely want strong legs, decent bones, and a good lunch.