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This week on the Optimal Protein Podcast, I’m thrilled to be joined once again by Dr. Don Layman, one of the world’s foremost experts in protein metabolism and amino acid science. In this first part of our two-part conversation, we take a deep dive into the true definition of protein quality, the flaws of current scoring systems, and the metabolic significance of leucine as a primary trigger for muscle protein synthesis.

Dr. Layman also introduces the EAA-9 protein quality model, a new way of evaluating protein sources that takes into account the body’s exact essential amino acid requirements—moving beyond methods like PDCAAS.

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We also discuss:

• Why protein quality should be defined by amino acid content, not nitrogen

• How leucine “shows up in nature” in exact ratios that muscle recognizes

• The four key signals muscle responds to: energy, leucine, insulin, and IGF-1

• What activates and suppresses mTOR, and why AMPK shuts down MPS in low energy states

• How protein turnover drives up to 20% of your resting metabolic rate

• The concept of metabolic prioritization and what happens when your diet lacks adequate EAAs

• Why the term “protein requirement” is misleading—and why we actually have amino acid requirements

• Dr. Layman’s response to the 100 g of protein study on protein distribution 

• A preview of what’s really happening during fat loss, and how muscle preservation strategies can make or break long-term success

This episode is a masterclass in muscle metabolism, protein science, and the tools you need to optimize your nutrition—especially for fat loss and body recomposition.

🎧 Stay tuned for Part 2 next week, where we explore updated USDA guidance, insulin’s role in MPS, essential amino acid supplementation, and Dr. Layman’s go-to blueprint for maintaining muscle in a calorie deficit.

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The content provided in this podcast is for informational purposes only and should not be construed as medical advice. Consult with a healthcare professional before making significant changes to your diet or exercise regimen.