The Dr. Gabrielle Lyon Show

How to Optimize Your Nutrition for Results | Donald Layman PhD

Nov 7, 2023

01:20:10

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Dr. Donald Layman, a leader in protein research, discusses creating a balanced diet, the source of incorrect health info, cardio metabolic health, and tailoring protein, fats, and carbs to individual needs.

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Quick takeaways

A balanced diet incorporates considerations of carbohydrates and fats, not just protein, for optimal results.

Excessive carbohydrate consumption can lead to metabolic issues, while reducing carbs and increasing protein can improve metabolic outcomes.

Essential amino acids, not just overall protein intake, should be recognized as individual nutrients with specific metabolic roles for accurate understanding of dietary needs.

Deep dives

Importance of Protein in a Balanced Diet

A balanced diet goes beyond focusing solely on protein and includes considerations of carbohydrates and fats. Muscle-centric health is key, and the body prioritizes fat as its primary fuel source until high levels of muscle activity are reached. Excess carbohydrate consumption, especially refined carbohydrates, can lead to metabolic issues such as insulin insensitivity and metabolic syndrome. Reducing carbohydrate intake and increasing protein has shown positive effects on glycemic regulation, body fat percentage, triglyceride levels, and blood pressure. The recommended protein intake for optimal metabolic outcomes may be higher than the current RDA, and essential amino acids should be considered as individual nutrients.

Carbohydrate Needs: Brain, Red Blood Cell, and Kidney

01:04

The Effects of Protein on Diabetes

00:57

The Debate Between Calories In, Calories Out and Carbohydrate Insulin Models Explained

01:17

The Mechanism Behind Collagen's Effects on Skin and Gut Health

01:05

Introduction

4min

The Importance of Balancing Macronutrients for Muscle Centric Health

2min

The Body's Prioritization of Macronutrients and the Role of Fat in Muscle Metabolism

2min

Metabolism of Glucose and its Impact on Health

24min

Comparing Protein and Carbohydrate Diets for Weight Loss

5min

The Importance of Knowing Your Numbers and Protein Powder Recommendation

4min

The Thermic Effect of Feeding and Protein Distribution

14min

Adapting to a Higher Protein Diet

26min

Dr. Donald Layman is Professor Emeritus in the Department of Food Science & Human Nutrition at the University of Illinois at Urbana-Champaign. Dr. Layman served on the faculty at the University of Illinois from 1977 – 2012. Dr. Layman has been a leader in research about protein, nutrition for athletic performance, obesity, diabetes and cardiovascular health. Dr. Layman has over 100 peer-reviewed publications. He has received numerous awards for his research from the American Society for Nutrition and the National Institutes for Health and for his nutrition teaching. Dr. Layman served as Associate Editor of The Journal of Nutrition and the Journal of Nutrition Education and Behavior and on the editorial boards of Nutrition & Metabolism and Nutrition Research and Practice. Dr. Layman earned his B.S. and M.S. degrees in chemistry and biochemistry at Illinois State University and his doctorate in human nutrition and biochemistry at the University of Minnesota.

In this episode we discuss:

How to create a balanced diet
Where does incorrect health information come from?
What is cardio metabolic health?
How you can tailor dietary protein, fats, and carbohydrates to your needs.

This episode is brought to you by Divi, Cozy Earth, 1stPhorm, InsideTracker

Order Dr. Lyon's Book Forever Strong - https://drgabriellelyon.com/forever-strong/

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The Dr. Gabrielle Lyon Show

How to Optimize Your Nutrition for Results | Donald Layman PhD

Podcast summary created with Snipd AI

Quick takeaways

Deep dives

Importance of Protein in a Balanced Diet

The Impact of Diet and Exercise on Metabolic Health

Beyond Protein: Shifting the Perspective on Nutrient Recommendations

The Impact of High-Carb, Low-Protein Diets

Meal Distribution and Muscle Protein Synthesis

Carbohydrate Needs: Brain, Red Blood Cell, and Kidney

The Effects of Protein on Diabetes

The Debate Between Calories In, Calories Out and Carbohydrate Insulin Models Explained

The Mechanism Behind Collagen's Effects on Skin and Gut Health

Get the Snipd
podcast app

AI-powered
podcast player

Discover
highlights

Save any
moment

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Discover
highlights

The Dr. Gabrielle Lyon Show

How to Optimize Your Nutrition for Results | Donald Layman PhD

Podcast summary created with Snipd AI

Quick takeaways

Deep dives

Importance of Protein in a Balanced Diet

The Impact of Diet and Exercise on Metabolic Health

Beyond Protein: Shifting the Perspective on Nutrient Recommendations

The Impact of High-Carb, Low-Protein Diets

Meal Distribution and Muscle Protein Synthesis

Carbohydrate Needs: Brain, Red Blood Cell, and Kidney

The Effects of Protein on Diabetes

The Debate Between Calories In, Calories Out and Carbohydrate Insulin Models Explained

The Mechanism Behind Collagen's Effects on Skin and Gut Health

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