466: The ultimate protein episode | Nutrition scientist Don Layman, Ph.D.

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Don Layman, Ph.D.: “All proteins aren't equal.”

Don, a protein and amino acid requirements researcher, joins us to discuss how to determine your individual protein needs, plus:

- Why protein is such an emotional topic (~02:00)

- Why muscle mass is so critical as you age (~04:35)

- How to know if you have healthy muscle mass (~07:32)

- How much protein you need to build & maintain muscle mass (~09:37)

- How the RDA for protein was actually established (~13:41)

- How protein needs differ depending on height, weight & muscle mass (~21:02)

- Why you should prioritize protein at breakfast (~24:58)

- How to meet your protein goals while intermittent fasting (~29:00)

- Is there such a thing as too much protein (~31:50)

- Why not all protein is created equal (~35:45)

- What to look for in a protein powder (~37:22)

- When to consume protein after a workout (~42:24)

- Can fake meat help you fill your protein gap? (~50:21)

- How resistance exercise lowers your protein need (~52:36)

- The role of mTOR and protein intake (~56:52)

- What makes nutrition science so confusing (~01:02:56)

- How to properly read a research study (~01:06:50)

- Why saturated fat isn’t always bad. (~01:11:07)

- How Don defines a healthy diet (~01:15:24)

- How much protein kids actually need (~01:18:12)

- How protein can help with weight management (~01:24:26)

- How a healthy gut microbiome changes your protein needs (~01:25:08)

Referenced in the episode:

- Research that 1 out of 4 people will fall over age 65.

- Don's study on redistributing protein.

- Read our 2023 Wellness Trend on higher protein diets.

- Check out Don's protein powder.

- Check out Don's research publications.

- Research from Ron Krauss on saturated fats.

- Research on leucine & skeletal muscle.

- Human weight loss study on protein & exercise.

- A study on gut microbiome health & protein needs.

- mbg Podcast episode #47, with Valter Longo, Ph.D.

- Sign up for The Long Game. 

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