The Primal Podcast

Ep 115 - Dr Donald Layman | The Ultimate Protein Guide (How Much You ACTUALLY Need)

Mar 29, 2025

Dr. Donald Layman, a PhD researcher and protein metabolism expert, shares his invaluable insights on protein's role in health. Discover why many people, particularly women, fall short on protein intake and the misconceptions surrounding it. He emphasizes the significance of leucine in muscle synthesis and the optimal timing for protein consumption, especially at breakfast. Practical tips for enhancing morning nutrition and the comparison of ribeye steak to whey protein further enrich the discussion, making it a must-listen for anyone serious about their health.

01:24:07

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Episode guests

Donald Layman

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Quick takeaways

Nearly 45% of Americans don't consume enough protein daily, particularly affecting women's health and aging outcomes.

Optimal protein intake varies with age, with adults needing 1.2 to 1.8 grams per kilogram for muscle maintenance and health.

The quality and timing of protein consumption are crucial, especially after age 30, to enhance muscle protein synthesis and metabolic health.

Deep dives

The Importance of Protein Intake

Many individuals fail to consume adequate amounts of protein, with nearly 45% of Americans not meeting the recommended daily intake. This inadequacy is particularly concerning for women, especially those over 60, as factors such as calorie reduction and dietary preferences lead to lower protein consumption. Consuming sufficient protein is crucial to prevent inflammation, disease, and accelerated aging. The proper intake can also support successful weight management and metabolic health.

Intro

2min

The Protein Paradigm: Essential Insights on Dietary Needs

20min

The Essential Role of Protein and Natural Skincare

4min

The Protein-Centric Diet Debate

15min

Protein Timing for Muscle Health

9min

Maximizing Protein Intake at Breakfast

2min

Optimizing Protein Intake and Meal Timing

16min

The Power of Protein: Understanding Leucine and Its Sources

7min

Comparing Nutritional Profiles: Ribeye vs. Whey Protein

2min

10.

Protein Power: Making Smart Choices

8min

This episode is brought to you by ⁠⁠The Primal Tallow Balm.⁠⁠

Protein FREE GUIDE: https://www.theprimal.com/lab/eat-more-protein-lose-weight-faster-amount-needed-ideal-timing-quality

This episode features Dr Donald Layman, a PHD researcher and expert in protein metabolism and metabolic health. Dr Layman has spent decades researching the role of protein in metabolic health, including the role of leucine in muscle protein synthesis. This episode will be your ultimate protein guide.

Dr Layman will discuss why protein is so important, relating to muscle health, aging, disease prevention, and optimal body composition, namely fat loss. Up to 45% of people do not consume enough protein daily, which is likely mainly in women, and the RDA amount of 0.8kg is far too low for optimal health. Dr Layman will discuss how much protein you need per day for optimal muscle and cellular health, why the timing of protein matters, and the quality of protein as we age.

This episode is important for anyone who wants to optimise their health through adequate protein consumption. You will learn exactly how much you need to eat, the best sources of protein, the role of leucine, and exercise protocols to increase strength.

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