Is Your Diet Starving Your Muscles? Protein Masterclass with Dr. Donald Layman

Dr. Donald Layman is the OG in the field of protein and amino acids. Dr. Layman's expertise spans decades, and his insights have revolutionized our understanding of protein's role in health, from athletic performance to combating obesity, diabetes, and cardiovascular issues. In this episode, Dr. Layman teaches you about the nuances between protein intake and amino acids, shedding light on the essential nine and synthesizable eleven amino acids crucial for our diets. Delving further, he and Dr. Stephanie explore the intricacies of protein quality, comparing animal and plant-based sources, and deciphering the optimal dosing for muscle growth and repair. Don also unravels the mysteries surrounding carbohydrate load tolerance, navigating the fine balance between minimum and maximum carbohydrate intake for various training regimens. Additionally, they debunk myths surrounding aging, particularly in women, and the imperative role of protein consumption in perimenopause and menopause. Episode Overview: 0:00 Intro/Teaser 3:36 Welcome Dr. Donald Layman 4:13 Exploring the Function of Muscle in the Body 11:43 Delving into Protein, Amino Acids, and Synthesis 15:07 Protein Needs and Aging Process 26:58 Protein Quality: Animal vs. Plant Proteins 34:01 Supporting Vegetarians and Vegans with Protein Intake 36:16 Child Neglect and Malnutrition 41:00 Regulation of mTOR and Carbohydrate Consumption 44:22 Muscle Potential and DNA Limits 54:07 Leucine, mTOR, and MPS 57:44 Protein Timing for Exercise 1:00:30 Carbohydrates and Protein Choices 1:03:58 Protein Target for Weight Loss 1:07:54 Protein Dosing Throughout the Day Resources Mentioned: Essential amino acids and muscle protein recovery from resistance exercise - https://journals.physiology.org/doi/pdf/10.1152/ajpendo.00466.2001 Metabolic Flux - https://www.sciencedirect.com/topics/biochemistry-genetics-and-molecular-biology/metabolic-flux Exercise, protein metabolism, and muscle growth - https://pubmed.ncbi.nlm.nih.gov/11255140/ Stimulation of net muscle protein synthesis by whey protein ingestion before and after exercise - https://pubmed.ncbi.nlm.nih.gov/16896166/ Dietary protein distribution positively influences 24-h muscle protein synthesis in healthy adults - https://pubmed.ncbi.nlm.nih.gov/24477298/ Website: MetabolicTransformation.com Forever Strong book - https://drgabriellelyon.com/forever-strong/ Bio: Dr. Donald Layman is Professor Emeritus in the Department of Food Science & Human Nutrition at the University of Illinois at Urbana-Champaign. Dr. Layman served on the faculty at the University of Illinois from 1977 – 2012. Dr. Layman has been a leader in research about protein, nutrition for athletic performance, obesity, diabetes and cardiovascular health. Dr. Layman has over 120 peer-reviewed publications. He has received numerous awards for his research from the American Society for Nutrition and the National Institutes for Health and for his nutrition teaching. Dr. Layman served as Associate Editor of The Journal of Nutrition and the Journal of Nutrition Education and Behavior and on the editorial boards of Nutrition & Metabolism and Nutrition Research and Practice. Dr. Layman has an extensive consulting background including work with NASA, the Shriners Children’s Hospital, the US Air Force plus numerous food companies and organizations including Kraft Foods, Nestlé, Danone, Agropur, the American Egg Board, and the National Dairy Council. Dr. Layman earned his B.S. and M.S. degrees in chemistry and biochemistry at Illinois State University and his doctorate in human nutrition and biochemistry at the University of Minnesota. We are grateful to our sponsors: BODYBIO BodyBio PC is a liposomal phospholipid complex designed to nourish your cells for healthy aging, optimal brain function, gut health, a better metabolism, and more. Prioritizing your cellular health is absolutely foundational for your well-being as you age. You can get started and save 15% off your first order with code BETTER at checkout at https://bodybio.com/BETTER TIMELINE Feeling tired and having no energy does not have to be your fate. Mitopure is a supplement and skin health line that helps improve energy at the level of the mitochondria so that you can continue to engage in the activities you love. Go to https://timelinenutrition.com/better and use code BETTER to get 10% off your order. BIOPTIMIZERS If you want to get all your magnesium in one supplement, you will love Magnesium Breakthrough. Each supplement itself is 500 milligrams of magnesium, which I feel is such a great dosage as a great baseline for most women. So head on over to https://bioptimizers.com/better and use code BETTER for 10% off of any order, but make sure that the magnesium breakthrough is in your cart. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.