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.  


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P.S. When you're ready, here are two ways Dr. Stephanie can help
you:


Subscribe: The Mini
Pause — My weekly newsletter packed with the most
actionable, evidence-based tools for women 40+ to thrive in
midlife.


Build Muscle: LIFT — My
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