Broadcasting legend Sir David Attenborough has attributed part of his enduring vitality to a significant, yet simple, change in his eating habits. The revered naturalist, who celebrated his 99th birthday in May 2025, has dramatically cut back on red meat consumption, a move supported by mounting scientific evidence for promoting a longer, healthier life.
The Attenborough Diet: A Shift Towards Plants
In a 2017 interview with The Sun, Sir David disclosed the evolution of his diet. "I have certainly changed my diet," he stated. "Not in a great sort of dramatic way. But I don't think I've eaten red meat for months." While he clarified that he still eats fish and cheese, he emphasised that he had "become much more vegetarian over the past few years than I thought I would ever be." This conscious shift away from regular red meat intake is a key factor he links to his sustained well-being into his late nineties.
The Science Behind the Swap: Heme Iron and Health Risks
Sir David's dietary adjustment aligns with robust research highlighting the risks of excessive red meat consumption. A pivotal study from Harvard researchers, cited in the report, identified a 'significant link' between 'heme iron'—a type of iron readily absorbed from red meat, lamb, liver, and some fish—and the development of type 2 diabetes.
Professor Frank Hu, one of the study authors, explained the implications: "This study underscores the importance of healthy dietary choices in diabetes prevention. Reducing heme iron intake, particularly from red meat, and adopting a more plant-based diet can be effective strategies in lowering diabetes risk."
The health benefits extend beyond diabetes. Studies consistently show that high consumption of red and processed meats like bacon, sausages, and deli meats is associated with an increased risk of death from heart disease, cancer, and all causes. The NHS warns that eating over 90g of cooked red or processed meat daily can raise bowel cancer risk and advises cutting down to 70g.
Balancing Diet and Legacy
Despite his dietary prudence, Sir David has confessed to deeper fears about ageing. In a 2021 conversation with Anderson Cooper, he revealed that mental deterioration and conditions like Alzheimer's rank among his chief worries, citing the prospect of becoming "helpless."
Yet, he shows no signs of slowing his prolific work. The BBC has announced a new festive documentary for Christmas 2025, Wild London, featuring Sir David's iconic narration. Drawing on 75 years of residence in the capital, he will guide viewers through the city's hidden natural wonders. The programme is scheduled to air on New Year's Day at 6.30pm on BBC One and BBC iPlayer.
While red meat provides valuable protein and iron, experts and health services like the NHS advocate for moderation. Replacing some red meat with plant-based proteins or white meat like chicken and turkey can contribute to a balanced diet and potentially add years to one's life, as exemplified by Sir David Attenborough's remarkable journey.
