Don Layman, a Professor emeritus at the University of Illinois, shares his expertise on dietary protein and muscle synthesis. He breaks down the RDA for protein, emphasizing it as a minimum guideline rather than optimal intake. Discussing protein quality, he explains the differences between animal and plant proteins and their absorption rates. Layman highlights the importance of protein timing, particularly around workouts, and reveals insights from his clinical trials on high-protein diets and their effects on fat loss, especially in different age groups.

Don Layman, a professor emeritus of nutrition and a leading expert on dietary protein, shares insights on the critical role of protein in our diet. He argues that animal-based proteins are superior to plant-based options and critiques collagen supplements as ineffective. Layman explains how protein needs differ by age and activity level, emphasizes optimal intake for losing weight, and addresses misconceptions about excessive protein consumption. He also discusses the protein leverage hypothesis, linking protein intake to dietary choices and trends in obesity.

Inigo San Millan, an expert in exercise science, joins a panel of distinguished guests including Roy Taylor, famed for his twin cycle model, Don Layman, who delves into skeletal muscle, nutrition scientist Alan Flanagan, endocrinologist Christos Mantzoros, and researcher Richard Johnson. They explore metabolic health's importance, the role of skeletal muscle and exercise in preventing diseases, and dietary strategies like the Mediterranean diet in managing diabetes and fatty liver disease. Insights on metabolic flexibility and individual dietary needs add a personal touch to their discussions.

Protein experts discuss the impact of different proteins, recommended protein intake for adults, protein distribution in diet, maximum protein threshold, optimal protein quantities for health, ageing and protein, plant-based vs animal protein, protein and satiety, mTOR and IGF1 in ageing, causes behind elevated IGF1 levels, and acute vs chronic protein consumption.

Watch the full video interview on YouTube here: https://bit.ly/552drdonlayman Dr. Donald Layman (IG: @layman.don) is Professor in the Department of Food Science & Human Nutrition at the University of Illinois. He has been a leader in research about protein, nutrition for athletic performance, obesity, diabetes and cardiovascular health. Don has over 120 peer-reviewed publications. By the end of this conversation you’re going to have a deep understanding of how to optimize your dietary protein and the health of your muscles. Enjoy it! In this episode, we discuss: Optimizing dietary protein as you age Rebuilding muscle mass RDA protein recommendations are too low The catabolic crisis model + how to minimize it Weight loss is a catabolic condition Building muscle is 75% resistance training + 25% protein intake Muscle is critical for metabolic health How does muscle burn carbohydrates? Too many carbohydrates = diabetes One-to-one ratio of protein and carbohydrates Protein has a higher thermogenic effect What does muscle protein synthesis mean? Do you need a protein shake after working out? Why a protein bolus in the morning is important Don’s thoughts on intermittent fasting 30 grams of protein with leucine Is protein hard on the kidneys? Nutrition labels and protein/amino acids The truth about plant-based protein The primary use of threonine in the body How long does protein synthesis last? Spacing protein out every 4-5 hours The best time of day to eat carbohydrates Are there any benefits to protein before a workout? Longevity vs. quality of life Ulterior motives for funding “bad science” Don’s non-complex approach to nutrition Exercising and aging A simple way to increase your protein intake Don’s typical day of eating How much protein do kids need? Exercise goals + HIIT workouts Fasted workouts & resistance training 100 grams of carbs a day Show sponsor: LMNT <== Claim your free LMNT Sample Pack when you make any purchase by using this link Related links: Dr. Don Layamn's website Follow Dr. Don Layman on Instagram Metabolic by Dr. Don Layman - Macro-Balanced Meal Replacement Shake Dr. Doug Padden Jones Donald K. Layman, Ellen Evans, Jamie I. Baum, Jennifer Seyler, Donna J. Erickson, Richard A. Boileau - Dietary Protein and Exercise Have Additive Effects on Body Composition during Weight Loss in Adult Women (study) Listen or watch Dr. Gabrielle Lyon previously on TUHP (episode #514) Dr. Gabrielle Lyon  Shavawn M. Forester, Emily M. Jennings-Dobbs, Shazia A. Sathar, Donald K. Layman - Perspective: Developing a Nutrient-Based Framework for Protein Quality (study) The Game Changers (documentary) Related episodes: His Surprising Method for Weight Loss Without Cutting Carbs | Max Lugavere (#543) Intermittent Fasting: The Biggest Mistakes That Stop You From Losing Weight! | Cynthia Thurlow (#541) The Top Foods to Burn Fat, Heal Your Metabolism & Live Longer | Dr. William Li (#524) The Top Foods to Put On Muscle, Melt Fat & Prevent Disease | Stan Efferding (#513) How to Boost Your Metabolism, Melt the Fat Away & Build Muscle | Sal Di Stefano (#500) Note: Some of the links above are affiliate links. Making a purchase through these links won’t cost you anything but we will receive a small commission. This is an easy, free way of supporting the podcast. Thank you! How can you support our podcast? 1. Apple users, please subscribe and review our show on Apple Podcasts, we make sure to read them all. Android users, be sure to subscribe to our show on Google Podcasts. Subscribers never miss any of the action ;) 2. If you’d prefer to watch vs listen to the interviews, head over to our YouTube channel and enjoy the full video conversations. Be sure and subscribe while you’re there. 3. Tell a friend about The Ultimate Health Podcast. They will surely thank you later. You can use the envelope button below to email a friend or tell them about TUHP in person. 4. Follow our adventures on our favourite social media platform, Instagram. 5. Share using the buttons below. Thank you!