Can consuming more plant-based protein reduce the risk of cancer? Arnold Schwarzenegger tackled this question in his Arnold’s Pump Club newsletter from May 11, 2026, and based on long-term studies, it seems possible.
“Maybe You Shouldn’t Sleep On Plant Protein
You’ve heard the protein message a thousand times: eat more of it. And that’s good advice, assuming you don’t go overboard. But the conversation usually stops at quantity when there’s a reason to care about variety, too.”
Despite retiring from the stage, bodybuilding fundamentals still drive Schwarzenegger’s training and diet. Red meat was once a non-negotiable in the seven-time Mr. Olympia’s diet, but times have changed. At 78 years old, heart health and longevity are his primary concerns.
Schwarzenegger has credited plant-based foods as an ultimate anti-aging tool. He’s pointed to research suggesting that it significantly improves mental and physical function in older adults. Now, he’s laying out how it could help prevent one of the leading causes of mortality across the globe.
Arnold Schwarzenegger Discusses Whether Plant Protein May Reduce Cancer Risk
In the newsletter, Schwarzenegger explained that individuals who ate the most plant protein had a lower overall cancer risk.
“Researchers found that those who ate the most plant protein — from foods like beans, lentils, nuts, and whole grains — had lower overall cancer risk.
Researchers tracked nearly 200,000 participants over 11 years. Compared to those who ate the least plant protein, people in the highest intake group had significantly lower rates of overall cancer. The associations were strongest for kidney cancer (31% lower risk) and also appeared for lung and colorectal cancers.”
He emphasized that subjects who increased plant protein intake by 10 grams had an 8% lower risk of cancer.
“Each 10-gram increase in daily plant protein per 1,000 calories was linked to an 8% lower overall risk, but the benefits eventually plateaued, suggesting more isn’t always more.”
So, what are plant protein options offering that animal sources don’t? According to Schwarzenegger, it’s fiber, polyphenols, and antioxidants – all of which impact inflammation and oxidative stress.
“Plant-based foods come packaged with compounds that animal proteins don’t: fiber, polyphenols, and antioxidants that may reduce inflammation and oxidative stress. When you eat lentils instead of relying solely on chicken, you’re not just getting protein. You’re getting everything that came along for the ride.
This was an observational study, so we can’t say plant protein caused the lower risk. And, the researchers noted that people who eat more plant protein also tend to exercise more and smoke less. But the pattern held even after researchers adjusted for those lifestyle differences, and it’s consistent with prior research linking plant-rich diets to better long-term health outcomes.”
Schwarzenegger isn’t calling for a total diet overhaul. Instead, he encouraged adding more plant-based options to your typical meal plan.
“The practical move is addition, not subtraction. Toss chickpeas into a salad. Add black beans or lentils to your next taco night. Have a sandwich on whole-grain bread. You don’t need to rethink your entire plate to shift the ratio.”
Schwarzenegger isn’t the only bodybuilding legend touting the potential benefits of plant-based protein. Golden Era star Lee Labrada also believes plant-based protein can help with longevity. He broke down the different types of plant-based diets, along with his top sources.
Aiming to live beyond 100, Schwarzenegger is after any advantage he can get. He believes prioritizing plant-based foods can support long-term health and may reduce the risk of cancer.
