552: Everything You Thought You Knew About Protein Is Wrong! | Dr. Don Layman
The Ultimate Health Podcast
The RDA for Protein and Muscle Health
The RDA is designed to be the minimum to prevent a deficiency. We don't see pure deficiencies at the RDA, but we need more than that. People during COVID or during a liter cold season will take 1,000 milligrams of vitamin C because they think it optimizes their health and immune response.
Watch the full video interview on YouTube here: https://bit.ly/552drdonlayman
Dr. Donald Layman (IG: @layman.don) is Professor in the Department of Food Science & Human Nutrition at the University of Illinois.
He has been a leader in research about protein, nutrition for athletic performance, obesity, diabetes and cardiovascular health. Don has over 120 peer-reviewed publications.
By the end of this conversation you’re going to have a deep understanding of how to optimize your dietary protein and the health of your muscles. Enjoy it!
In this episode, we discuss:
- Optimizing dietary protein as you age
- Rebuilding muscle mass
- RDA protein recommendations are too low
- The catabolic crisis model + how to minimize it
- Weight loss is a catabolic condition
- Building muscle is 75% resistance training + 25% protein intake
- Muscle is critical for metabolic health
- How does muscle burn carbohydrates?
- Too many carbohydrates = diabetes
- One-to-one ratio of protein and carbohydrates
- Protein has a higher thermogenic effect
- What does muscle protein synthesis mean?
- Do you need a protein shake after working out?
- Why a protein bolus in the morning is important
- Don’s thoughts on intermittent fasting
- 30 grams of protein with leucine
- Is protein hard on the kidneys?
- Nutrition labels and protein/amino acids
- The truth about plant-based protein
- The primary use of threonine in the body
- How long does protein synthesis last?
- Spacing protein out every 4-5 hours
- The best time of day to eat carbohydrates
- Are there any benefits to protein before a workout?
- Longevity vs. quality of life
- Ulterior motives for funding “bad science”
- Don’s non-complex approach to nutrition
- Exercising and aging
- A simple way to increase your protein intake
- Don’s typical day of eating
- How much protein do kids need?
- Exercise goals + HIIT workouts
- Fasted workouts & resistance training
- 100 grams of carbs a day
Show sponsor:
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Related links:
Follow Dr. Don Layman on Instagram
Metabolic by Dr. Don Layman - Macro-Balanced Meal Replacement Shake
Listen or watch Dr. Gabrielle Lyon previously on TUHP (episode #514)
The Game Changers (documentary)
Related episodes:
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How to Boost Your Metabolism, Melt the Fat Away & Build Muscle | Sal Di Stefano (#500)
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