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

The mindbodygreen Podcast

mindbodygreen

Alternative Health, Health & Fitness

4.5 • 2.1K Ratings

🗓️ 9 January 2023

⏱️ 90 minutes

🔗️ Recording | iTunes | RSS

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Summary

Order a copy of my new book The Joy Of Well-Being at thejoyofwellbeing.com! 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. Take 20% off chocolate beauty & gut collagen+ with code CHOCOPOD Cannot combine with gift cards or other discount codes. Apply code at checkout. We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com. Learn more about your ad choices. Visit megaphone.fm/adchoices

Transcript

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0:00.0	Welcome to the MyBuddyGreen podcast. I'm Jason Wackeb, founder and co-CEO of MyBuddyGreen and your host.
0:07.1	How do I tell them? How do I tell them? How do I be the bills? How do I pay the bills?
0:14.5	I know what goes through your head when you're living with cancer. The questions, the fears,
0:20.0	the need to know. How do I know? Because I'm living with cancer too.
0:25.9	That's what I joined the McMillan Online Community, and we can help people like you,
0:31.6	whatever you need to ask. To join us, search McMillan Online Community.
0:37.2	Hey everyone. Now, protein can be an emotional topic in the nutrition space. Ask two different
0:43.7	doctors how much protein you actually need and chances are they'll come up with two different
0:48.4	answers and they'll be extraordinarily passionate about their position. But look, protein is also a
0:54.1	necessary topic. It is a building block of muscles and we all know that maintaining lean
0:59.5	muscle mass is absolutely critical if you're serious about longevity. In this episode, we have Dr.
1:06.3	Don Laman, one of the world's leading protein and amino acid requirements researchers.
1:13.1	Don is the guy when it comes to all things protein. He has spent over 30 years investigating the
1:20.6	role of protein for muscle-centric health and has over 120 peer-reviewed research publications
1:29.1	on the topic. So if you have any questions about protein, Don has you covered. Now look, we understand
1:34.4	this is somewhat of an emerging area and more research is needed to say definitively how much
1:39.8	protein you need. But bottom line, we think prioritizing protein is a good idea for your overall health
1:47.5	span now to the show. Don, welcome. Could I be with you? It is such an honor to have you on the show
1:53.6	as you are one of the leading authorities, if not the leading authority on all things dietary
1:59.2	protein and amino acids. So welcome. Thank you. And though I am familiar with your work,
2:06.0	some of our listeners may not be so maybe to start, can you fill us in about your background
2:11.0	of the primary focus of your research? So I have degrees in chemistry, biochemistry, nutrition
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