As a muscle-building legend, Arnold Schwarzenegger has always sworn by the power of protein. On April 16, 2025, he took to his Arnold’s Pump Club Newsletter to refute that high protein diets cause kidney damage. He revealed that mortality risk in study subjects dropped by 27% for those who ate 1.4 grams of protein per kilogram of body weight.
Schwarzenegger completely redefined the standards of the Men’s Open class during his illustrious tenure. He won the prestigious Mr. Olympia title seven times during his prime. While his days of competing are behind him, Schwarzenegger practices a lifestyle full of healthy habits to ensure he ages gracefully.
As he’s gotten older, health issues have surfaced. He was recently hospitalized to have a pacemaker installed, so heart health and longevity remain his utmost priorities. Eating clean at 77, Schwarzenegger is dedicated to providing fans and athletes with valuable information on living longer, healthier lives.
Arnold Schwarzenegger Says High Protein Diets Led to 27% Decrease in Mortality Risks
In his latest Arnold’s Pump Club newsletter, Schwarzenegger dispelled a myth around protein causing kidney damage. He revealed that higher protein intake was associated with a lower risk of death.
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“The Protein Myth That Could Limit Your Lifespan
If you’re cutting back on protein out of fear of kidney damage or slowed aging, it might be time to rethink your nutrition strategy.New research found that higher protein intake is not only safe for people with chronic kidney disease—it’s linked to a lower risk of death.”
In a study observing 8,000 older adults over a 10-year period, it was discovered that those who stuck with higher protein diets improved their mortality.
“For decades, the belief was that eating too much protein caused accelerated aging and could lead to kidney decline — despite a lack of evidence showing any damage. In this study of more than 8,000 older adults (ages 60 and older) with stages of chronic kidney disease (CKD), researchers found the opposite.
Over a 10-year follow-up, those who ate more protein experienced improved mortality.”
They were compared alongside a group of individuals who took in 0.8 grams of protein per kilogram of body weight. Mortality risks dropped by a staggering 21% with 1.2 grams of protein per kilogram of body weight and by 27% with a protein intake of 1.4 grams per kilogram of body weight.
“Compared with participants with a protein intake of 0.8 g/kg/day, participants with CKD who consumed 1.0 g/kg/day of protein had a 12 percent reduced risk for death. At an intake of 1.2 g/kg/day, the mortality risk decreased by 21 percent. It decreased by 27 percent at a protein intake of 1.4 g/kg/day.”
“But it’s not just those with kidney disease. In fact, healthy individuals saw even greater longevity improvements when they ate more protein,” he shared. “In patients without CKD, those who consumed the highest amount of protein decreased mortality risk by up to 45 percent.”
Researchers found that protein protects against muscle loss, frailty, and function decline that happens as a result of aging.
“So why is protein so important? The researchers believe it helps protect against muscle loss, frailty, and the decline in function that often accelerates with both aging and chronic disease. Rather than stressing the kidneys, protein may be protecting the body’s most vital systems for long-term health.”
Schwarzenegger advocated for eggs, chicken, turkey, fish, lentils, beans, tempeh, chickpeas, Greek yogurt, cottage cheese, or lean beef as his top protein sources.
“If you need to add more protein to your diet, great options include eggs, poultry (chicken or turkey), fish, lentils, beans, tempeh, chickpeas, Greek yogurt, cottage cheese, or lean beef.”
Arnold Schwarzenegger isn’t the only name in fitness touting the health benefits of higher protein diets. Recently, health expert Dr. Rhonda Patrick explained how greater fiber and protein intake could reduce body weight by 13% in 12 months, allowing individuals to live healthier lives.
Still taking in high amounts of protein daily, Schwarzenegger is committed to healthy living in retirement. With the wellness advantages offered by higher amounts of daily protein, he remains confident in the overarching benefits.
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