The evidence is convergent. Multiple independent sources reach the same conclusion, the underlying mechanism is well-characterized, and even the field's most cautious voices treat it as worth doing.
try to maintain the same volume of food on my plate but just replaced with more calorie light options so as much as I love the micronutrient density of red meat and it is one of my go-tos I will consider swapping some of it to chicken breast for example
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you probably could have chopped off 500 600 calories from that much yeah
going from you know a fat filled Greek yogurt to maybe a more fat-free Greek yogurt and it doesn't taste exactly the same as you remember it but it's pretty damn close and the calories are perhaps you know a fraction as much and you're still getting proportionally the protein you need
so as much as I love the micronutrient density of red meat and it is one of my go-tos I will consider swapping some of it to chicken breast for example not necessarily saying to do that long term but it is certainly an easy way to maintain if I'm having a 6 oun portion of meat in a meal to hit my protein needs having a you know lean chicken breast as opposed to my you know ground beef that I had at the grocery store the difference in calorie to protein content is pretty significant