The Science Of Protein And Longevity: Do We Need To Eat Meat To Live To 100? with Dr. Donald Layman

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Apr 26, 2023

Dr. Donald Layman, Professor Emeritus in Food Science & Human Nutrition, shares his expertise on the crucial link between protein consumption and muscle health. He discusses how optimal protein intake supports not just muscle maintenance but also longevity, particularly as we age. Layman unpacks dietary misconceptions, emphasizing the importance of leucine for muscle synthesis and the risks of low protein in diets. He also challenges conventional views on obesity and insulin resistance, making a compelling case for a balanced, protein-centric approach to nutrition.

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INSIGHT

Muscle-Centric Health

Dr. Layman's research on protein synthesis and malnutrition led him to a muscle-centric health approach.
Early nutrition insults can reduce muscle cell development, predisposing children to obesity.

INSIGHT

Protein Turnover and Metabolism

Protein turnover is expensive, accounting for a large part of resting metabolism.
Maintaining this turnover through protein and exercise is key for long-term health.

INSIGHT

Carbs and Insulin Resistance

Excess carbohydrates, not fats, are the primary drivers of insulin resistance.
Carbs disrupt muscle metabolism, which prefers burning fat, leading to elevated blood lipids.

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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.