View the Show Notes Page for This Episode Become a Member to Receive Exclusive Content Sign Up to Receive Peter’s Weekly Newsletter Don Layman is a Professor of Food Science and Human Nutrition at the University of Illinois Urbana-Champaign. He has spent the past 40 years investigating the role of dietary protein in muscle protein synthesis. In this episode, Don describes how his decades of research have shaped his thinking around protein, muscle, anabolic factors, metabolism, and more. He explains the recommended dietary allowance (RDA) for protein: what it is, how it came about, and how it should serve only as a guide for the minimum protein necessary for survival rather than as an optimal level of protein intake. He provides an overview of the essential amino acids, explains the nuances of animal versus plant protein, and provides insights for determining protein quality, absorption rates, and how to best track your intake. He discusses the ideal timing of protein intake in relation to resistance exercise, how protein should be distributed among meals, and how limitations in protein utilization per sitting can impact those practicing time-restricted eating. Additionally, Don shares results from his clinical trials, including how a high-protein diet fared in terms of fat loss, and explains the differences in protein utilization between adolescents and adults and how the problem of reduced efficiency of protein utilization in older adults can be overcome. We discuss: Don’s background: from growing up on a farm to studying nutritional biochemistry [2:30]; Don’s philosophy on nutrition, muscle, and metabolism [6:30]; The controversial relationship between saturated fat and atherosclerosis [18:15]; The basics of protein and amino acids [25:45]; Origin and limitations of the current recommended dietary allowance (RDA) for protein intake [32:15]; Protein sources: determining quality, absorption rates, and how to track intake [41:15]; Leucine, lysine, and methionine: three important essential amino acids [48:00]; The vital role of ruminant animals in the production of quality protein [53:15]; The differing needs and impacts of dietary protein for a 16-year old compared to a 65-year old [59:30]; Consequences of protein deficiency in childhood [1:06:30]; Muscle protein synthesis: ideal timing, small meals vs. big meals, and more [1:12:45]; Protein needs of children [1:19:45]; How important is timing protein intake around training? [1:24:15]; The role of leucine in fatty acid oxidation by muscle [1:28:15]; High protein diets for fat loss: Results from Don’s clinical trials [1:31:30]; Influence of industry funding on nutrition studies [1:43:45]; Don’s thoughts on plant-based and synthetic “meats” [1:48:45]; Problems with epidemiological studies of dietary protein [1:56:30]; More. Connect With Peter on Twitter, Instagram, Facebook and YouTube

Don Layman, a nutrition professor, discusses the benefits of animal-based proteins, the uselessness of collagen, and the optimal times to consume protein. He also talks about the impact of insufficient protein intake, the protein requirements for older individuals, the protein leverage hypothesis, and the importance of protein in preventing snacking and obesity.

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.

Inigo San Millan, an applied exercise physiologist, and Don Layman, a skeletal muscle expert, delve into the intricacies of metabolic health. They discuss the critical roles of exercise and diet, highlighting the importance of metabolic flexibility. Topics like skeletal muscle's influence on metabolism and effective exercise strategies, especially 'zone two' training, take center stage. They also explore dietary patterns such as the Mediterranean diet in managing conditions like type 2 diabetes and the underlying mechanisms of non-alcoholic fatty liver disease.

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!