552: Everything You Thought You Knew About Protein Is Wrong! | Dr. Don Layman
The Ultimate Health Podcast
The Effects of Carbohydrates on Metabolism
The primary fuel that muscle likes is fats. It prefers, it's preferred fuel is fatty acids. When we get above about 60%, 65% of our maximum exertion, the body has to switch over to carbohydrate use. But up to that point, if you go for a walk in the afternoon, your body should be using almost exclusively fats.
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:
LMNT <== Claim your free LMNT Sample Pack when you make any purchase by using this link
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:
His Surprising Method for Weight Loss Without Cutting Carbs | Max Lugavere (#543)
The Top Foods to Burn Fat, Heal Your Metabolism & Live Longer | Dr. William Li (#524)
The Top Foods to Put On Muscle, Melt Fat & Prevent Disease | Stan Efferding (#513)
How to Boost Your Metabolism, Melt the Fat Away & Build Muscle | Sal Di Stefano (#500)
Note: Some of the links above are affiliate links. Making a purchase through these links won’t cost you anything but we will receive a small commission. This is an easy, free way of supporting the podcast. Thank you!
How can you support our podcast?
1. Apple users, please subscribe and review our show on Apple Podcasts, we make sure to read them all. Android users, be sure to subscribe to our show on Google Podcasts. Subscribers never miss any of the action ;)
2. If you’d prefer to watch vs listen to the interviews, head over to our YouTube channel and enjoy the full video conversations. Be sure and subscribe while you’re there.
3. Tell a friend about The Ultimate Health Podcast. They will surely thank you later. You can use the envelope button below to email a friend or tell them about TUHP in person.
4. Follow our adventures on our favourite social media platform, Instagram.
5. Share using the buttons below.
Thank you!
Remember Everything You Learn from Podcasts
