"Shift protein source, not just protein amount The 2025 US dietary guidelines emphasize increasing protein intake while pointing toward animal sources like red meat and full-fat dairy — yet long-term observational data tell a different story. Nutrition researcher Simon Hill notes that 'when you look at protein sources and how it affects cardiovascular disease risk, risk of type 2 diabetes, just premature death, it becomes clear that plant protein leads to better long-term health outcomes.' The average American already gets 75% of their protein from animals; Hill argues that 'even if that shifted to a 50/50' split, health outcomes would measurably improve. Someone who simply swaps some red meat for legumes or fatty fish keeps their protein quota while simultaneously lowering saturated fat, raising fiber, and reducing chronic disease risk. Source: Simon Hill, Rich Roll Podcast, 2025 Dietary Guidelines Deep Dive"