S12 EP11: THE Protein Episode with Expert Advice
The Thick Thighs Save Lives Podcast
Constantly Varied Gear
4.9 • 724 Ratings
🗓️ 1 July 2025
⏱️ 51 minutes
🧾️ Download transcript
Summary
Dr. Donald Layman, with over 30 years dedicated to researching protein's impact on muscle-centric health is here to chat about all things protein! Today he's sharing his insights on: How much protein do we really need? Is there a perfect time to consume protein, like before or after a workout? Does the kind of exercise we do matter when it comes to intake? How can we tell good quality proteins from the rest? We also dig into protein snacks and take a closer look at their bioavailability. Plus, we cover essential amino acids, supplements, and plant-based diets – can you really hit your protein goals without animal products? Want to know the biggest protein mistake people are making and how to spot deceptive marketing? Tune in!
Dr. Layman at the University of Illinois
(00:01:08) Welcome today’s guest: Dr. Donald Layman
(00:05:00) How much protein should we be aiming for? (00:09:18) Is there a “best time” of the day for protein intake?
(00:15:06) Is there a sweet spot when it comes to our workouts?
(00:19:10) What are some of the best higher quality proteins? What should we avoid?
(00:22:30) The truth about processed protein “snack” bars.
(00:31:05) Protein supplements to seek out or avoid.
(00:35:25) Plant based diets have been marketed as superior. Is that true?
(00:38:18) When it comes to protein absorption, should we be thinking about supplementing certain aminos?
(00:41:40) The biggest mistake people make when adding protein into their diet.
(00:43:15) The conflicting information out there right now when it comes to health and nutrition.
(00:48:06) Two things Dr. Layman wants people to know.
(00:50:33) Where to find Dr. Layman
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Transcript
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| 0:00.0 | You think about protein bars and some of these things, and people have to think about why they're using it. |
| 0:06.8 | There's a protein bar in the middle of the afternoon better than having a donut. |
| 0:11.0 | Absolutely. |
| 0:12.6 | You know, so we know that the amount of protein that was actually going to help muscle health is probably in the 35 gram range. There's very few |
| 0:23.5 | bars to get anywhere near that. |
| 0:29.4 | Hey, everybody. We've had some of the most incredible guests coming to you these past |
| 0:35.0 | couple of months. The amount of expertise and knowledge on these |
| 0:39.4 | cutting edge topics is something we really hope that you enjoy. And if you do, it would make a |
| 0:47.5 | huge difference to us if you could rate, review, and subscribe the podcast. It helps us to get |
| 0:52.7 | more guests, better experts, and talk about all |
| 0:56.9 | of the things that are really important to you. So give us a love, give us a lot of love, |
| 1:03.2 | and don't forget to subscribe so you get all our new episodes. |
| 1:07.8 | Guys, I want to introduce our guest today. We have Dr. Donald Lehman is a professor in the Department of Food, Science, and Human |
| 1:17.0 | Nutrition at the University of Illinois and is a distinguished fellow of the American |
| 1:21.0 | Society for Nutrition. |
| 1:22.8 | Dr. Lehman earned his doctorate in human nutrition and biochemistry and is internationally recognized for his research on protein and amino acids for muscle health. |
| 1:32.3 | He is the protein guy. He has spent the last 30 years investigating the role of protein in muscle-centric health and has over 120 peer-reviewed research publications on the topic. |
| 1:46.1 | He is here to talk to you about the role of protein and amino acids in your diet, |
| 1:52.5 | in language that you can understand and leave today's podcast with some usable data from |
| 1:58.3 | the protein guy and how to make protein work for you in your life. |
| 2:06.6 | So tune in. |
| 2:07.7 | I hope you love this episode as much as I did. |
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