This episode is brought to you by Rupa Health, BiOptimizers, Mitopure, and Joovv.

Skeletal muscle is the currency of healthy aging; it’s an essential lever in maintaining optimal metabolic health, reducing body fat, and supporting longevity. And a major piece of building and maintaining muscle is protein consumption. Today, I talk with Dr. Don Layman about the science of muscle mass, optimal protein requirements for chronic disease prevention, performance, and much more. 

Dr. Layman is a Professor Emeritus in the Department of Food Science & Human Nutrition at the University of Illinois at Urbana-Champaign. He served on the faculty at the University of Illinois from 1977 - 2012. Dr. Layman earned his B.S. and M.S. degrees in chemistry at Illinois State University and his doctorate in human nutrition and biochemistry at the University of Minnesota. He is recognized for research on protein and amino acids for muscle health related to athletic performance, obesity, diabetes, and cardiometabolic health. Dr. Layman is also a nutrition consultant to the food industry.

This episode is brought to you by Rupa Health, BiOptimizers, Mitopure, and Joovv.

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Here are more details from our interview (audio version / Apple Subscriber version):

• The early work that led Donald to muscle-centric health (5:54 /3:42) 
• Protein, carbohydrates, and insulin resistance (19:43 / 14:04) 
• Why all calories are not equal (29:51 / 26:15) 
• Weight-loss research looking at high-carb, low-protein diets (35:14 / 30:58) 
• High percentages of women in certain age groups don’t eat enough protein (43:15 / 38:57) 
• How our protein needs and metabolism change with age (46:17 / 41:40) 
• Meeting protein needs with a vegan diet (52:37 / 47:08) 
• Protein quality and muscle growth (1:01:29 /  55:25) 
• Healthy aging, muscle, and MTOR (01:10:35 / 1:06:16) 
• How much and when should you eat protein? (1:18:07 / 1:15:35) 

Me at age 40 vs age 60

Find Don on Twitter @donlayman and learn more through his website, MetabolicTransformation.com.