552: Everything You Thought You Knew About Protein Is Wrong! | Dr. Don Layman
The Ultimate Health Podcast
Jesse Chappus
4.5 • 1.5K Ratings
🗓️ 8 August 2023
⏱️ 110 minutes
🧾️ Download transcript
Summary
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:
Follow Dr. Don Layman on Instagram
Metabolic by Dr. Don Layman - Macro-Balanced Meal Replacement Shake
Listen or watch Dr. Gabrielle Lyon previously on TUHP (episode #514)
The Game Changers (documentary)
Related episodes:
His Surprising Method for Weight Loss Without Cutting Carbs | Max Lugavere (#543)
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)
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Transcript
Click on a timestamp to play from that location
| 0:00.0 | Hello and welcome to Ultimate Health Podcast Episode 552. |
| 0:10.0 | I'm Jesse Chapis and I'm here to take your health to the next level. |
| 0:13.8 | Each week I'll bring you long form conversations with health and wellness leaders from around |
| 0:17.7 | the world. |
| 0:18.8 | This week I'm chatting with Dr. Donald Layman. |
| 0:21.8 | Donald is professor in the Department of Food Science and Human Nutrition at the University |
| 0:26.4 | of Illinois. |
| 0:27.8 | He's been a leader in research about protein, nutrition for athletic performance, obesity, |
| 0:33.2 | diabetes, and cardiovascular health. |
| 0:35.9 | Don has over 120 peer-reviewed publications. |
| 0:39.7 | By the end of this conversation, you're going to have a deep understanding of how to optimize |
| 0:43.6 | your dietary protein and the healthier muscles. |
| 0:46.9 | Enjoy it. |
| 0:47.9 | Highlights include why we need to optimize our dietary protein, especially as we age. |
| 0:53.7 | Why muscle is important for metabolic health? |
| 0:56.6 | What is muscle protein synthesis? |
| 0:59.2 | There's nothing magical about intermittent fasting and how much protein do kids need. |
| 1:04.7 | As always, if you'd prefer to watch versus listen, this full conversation is available |
| 1:09.0 | over on YouTube. |
| 1:10.3 | You can get there by going to ultimatehealthpodcast.com slash YouTube. |
| 1:14.2 | Be sure and subscribe while you're there. |
| 1:15.7 | You don't want to miss any of the action. |
... |
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