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.
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Protein Deficiency in the US
- 45% of Americans don't eat enough protein, especially women.
- Women over 60 prioritize carbs due to taste and calorie concerns, while younger women restrict protein for vanity.
Protein Turnover and Aging
- The body constantly repairs and replaces proteins, needing 250-300g daily.
- Protein turnover efficiency declines with age, impacting skin, hair, and overall health.
Leucine's Role in Muscle Protein Synthesis
- The essential amino acid leucine, found in protein, triggers muscle protein synthesis through mTOR.
- After 30, dietary protein quality becomes crucial for this process, unlike in younger individuals.