The ultimate protein episode: Nutrition scientist Don Layman, Ph.D. | mbg Podcast
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- เผยแพร่เมื่อ 28 ก.ค. 2024
- Welcome to the mindbodygreen podcast! Each week, host Jason Wachob, founder and co-CEO of mindbodygreen, engages in open, honest conversations with the people shaping the world of well-being. Today’s featured guest is Don Layman, Ph.D., a protein and amino acid requirements researcher.
“All proteins aren't equal," he says. In this episode, Don and Jason discuss how to determine your individual protein needs, plus:
0:00-2:00 Intro
2:00-4:35 Why protein is such an emotional topic
4:35-7:32 Why muscle mass is so critical as you age
7:32-9:37 How to know if you have healthy muscle mass
9:37-13:41 How much protein you need to build & maintain muscle mass
13:41-21:02 How the RDA for protein was actually established
21:02-24:58 How protein needs differ depending on height, weight & muscle mass
24:58-29:00 Why you should prioritize protein at breakfast
29:00-31:50 How to meet your protein goals while intermittent fasting
31:50-35:45 Is there such a thing as too much protein
35:45-37:22 Why not all protein is created equal
37:22-42:24 What to look for in a protein powder
42:24-50:21 When to consume protein after a workout
50:21-52:36 Can fake meat help you fill your protein gap?
52:36-56:52 How resistance exercise lowers your protein need
56:52-1:02:56 The role of mTOR and protein intake
1:02:56-1:06:50 What makes nutrition science so confusing
1:06:50-1:11:07 How to properly read a research study
1:11:07-1:15:24 Why saturated fat isn’t always bad.
1:15:24-1:18:12 How Don defines a healthy diet
1:18:12-1:24:26 How much protein kids actually need
1:24:26-1:25:08 How protein can help with weight management
1:25:08-1:29:54 How a healthy gut microbiome changes your protein needs
We hope you enjoy this episode! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.
#mindbodygreen #podcastvideo #protein
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I’m a Podcast “ Ho’” and I’ve spent countless useful hours listening to such luminaries as Attia, Bert Scher, Huberman,Bikman, Volek Fung, etc,etc…I’m about to turn a pretty healthy 90…feeling very fortunate to have discovered Atkins the same year I was told I was Type 2 Diabetic. AND THIS IS THE MOST IMPRESSIVE, LIFE-SAVING-LIFE-ENHANCING INTERVIEW I’ve ever been privileged to hear…THANK YOU BOTH! ❤️
Happy Birthday!!
Happy birthday 🎉🙌
Good on you! I agree that all those guys you mentioned have given us the formula to stay strong and healthy 💪 ❤️ 💙 💜
Yeah.,. Eating only beef with it's fat heals and maintains muscle .Drink water. Nothing else required for normal health
A “podcast ho” tickled me😂😂😂😂I hope you had a wonderful and happy birthday and wish you many more!🤍🤗
Great guest. Because of Dr. Layman (and Dr. Lyons) I now try to get as much protein as I reasonably can during the first meal of the day and second meal of the day as absorption diminishes after the first. Thank you, Dr. Layman and Dr. Lyons you are truly helping people with your work. Thank you, Mr. Wachob, your podcasts are wonderful!!
3:10 3:10
DITTO😊
@@lindakautzman7388great video
Good lord, I’m 71,and Ive just worked out the amount of protein I eat on a daily basis, and it’s around 180 gms. Going by what’s suggested on this talk, it seems a lot. But it’s what works well for me.I’m not on any medications,have heaps of energy and my weight is fine.
Helen, read my comment below yours. I agree with you. You figured out they these two guys on the video are full of crapola. Once you start to meal plan 1 gram per pound of bodyweight you'll find the meals are gigantic in size and calories. Their advice on its face doesn't "add up", literally to real health nutrition advice.
They were emphasizing getting more protein in the diet and didn't put any upper limit on it as far as toxicity or anything. Nowhere did they claim that 180 grams would be bad for you! Keep going!
@@timothys9288 Timothy, read my comments below yours; you are the one full of crap.
@@timothys9288 Dr. Laymen is far from full of crap. What are your credentials to make such assertion?
Helen, Dr. Laymen doesn't have an issue with high protein amounts. He is just making a suggestion for the minimum amount of protein per day. There is no evidence to date that suggest high amounts of protein are bad for you. Keep up the great work!!
I could listen to Dr. Layman for hours. My brain absorbs this information like a sponge. Love it!
Andy Warhol is a great scientist.
😂
😂
David Hockney
😂
Lol
Love Don Layman. Thanks for having him on. His interview with Peter Attia is a good complement to this.
Just watched the one with Peter, awesome interview and information. I know I'll enjoy this one too. Love Don Layman's mind.
Only Americans think in pounds.
Be skeptical of his claims because of his background, and especially look at the longest living populations and how much protein those populations ingest. It raises serious questions about his claims.
Also, this guy is/was supported by the dairy/meat industry. As he said.
🙄And what are your credentials, exactly? And, how many published peer-reviewed papers do you have?@@riumudamc4686
Thank you for asking about plant based proteins. I eat a whole food plant based diet (no processed food), but worry if I’m getting enough protein. I’m in my early 40’s and trying to build strength/muscle mass. Any conversations on the subject are very much appreciated. The whole food plant based world does not think animal protein is necessary… very confusing.
Stop that ... not a 2nd class citizen.
An amino acid is an amino acid.
I'm vegan, 20 years and since starting to track protein intake have added muscle mass. I'll be 70 next year so this is a concern for me. I add chia and pea protein. If one eats tofu and seitan protein should be fine. Good that you're thinking about these things at your age.
You can get by on plants but if you want to talk about optimal nutrition you need meat, fatty meat.
The questions are presented in a succinct way. The replies have made the science sensible and almost intuitive as the podcast continues. Thank you both.
This discussion is blowing me away! I am not eating enough protein! In my 70’s I need yo increase my intake from 50 grams. Day to over 100 grams a day! I have been misinformed all my life. Luckily I don’t have a weight issue but do exercise in order to maintain muscle mass!
Excess protein converts to fat and carbs though.
I would not double your protein intake. If you are maintaining your strength through your exercise, and you feel good, then what's the need to add more protein to your diet? Whatever you don't use gets converted to fat and carbs at the end of the day. You don't have a storage spot in your body for protein.
This video was the best combination of excellent questions and answers related to the topics of protein and muscle hypertrophy that I have ever seen, heard, or read. Well done. Based on the questions asked, I’m now a subscriber.
Protein is so important for agog people. At 63 I still weigh my peak athletic weight in high school 102 lbs. I just passed the medical fitness exam to become a Park Ranger with the County I live in. I had to lift 50 lb with assurances but I could also lift it on my own. I was a fitness instructor for a decade so I know how the body works. Staying fit is so important as we age. I still walk 3-5 miles a day. With my new job I can maintain and manage my diabetes through diet and exercise and get paid for what I love to do. And I only work 6 hours a day which is perfect because I don’t want to work full time.
You're amazing! How's the job going?
This came up on my feed today & found this interview very informative. You are a great interviewer & so enjoyed this. Will be subscribing & looking at your past videos.
Thanks gents, I have seen this video on my TH-cam feed for a while.
Today I decided to watch and listen, so pleased I did ! It’s one of the best nutrition videos I’ve seen. Excellent 👌 👍
Break-fast is the most important meal of the day. When I cut out grains from my diet and started eating high protein I immediately started feeling better and I am 63. I’ve been gluten free because I have an anaphylactic reaction to gluten it wasn’t even hard to just cut all grains ( including corn which most people don’t know is also a grain). Out of my diet. I eat a couple of eggs, carrot sticks, protein powder in my morning latte, strawberries or blueberries with plain unsweetened yogurt or a veggie scramble with zucchini onions and dried herbs. I also love sweet potatoes and cook 1/2 dozen at a time and replace regular white potatoes with the more colorful and higher fiber sweet potatoes. If I do crave a sweet treat I eat it after my high protein and high fiber meal so the carbs are buffered by foods that will slow the absorption of the sugar in my bloodstream.
Consider using sheep yogurt. More nutrient packed, and less sugar. Also wild blueberries in the freezer area of your local grocery store or Walmart. Glad you're doing well:)
I’m 68, 5’5” 116 lbs. I am not getting anything close to even 70g daily of protein on my vegan diet. I’m strong and fit but have started into resistance training after years of just hiking and MTB. Soy is packed with protein but I don’t want to rely on soy. I do not eat processed food or “fake meat”. I typically eat 2x/day and rarely snack. I do know I need to eat more now that I’m doing resistance training. I worked for one of the top food companies in the U.S. I can tell you they absolutely control studies and have a heavy hand in food control agencies and what’s reported. The food pyramid has always been skewed and is not a great guideline for nutrition. I don’t eat many bananas but they do provide some nutrition including 3g of fiber and 425g of potassium. There are a number of plant foods that are complete proteins where one can get all essential amino acids. For example, edamame, quinoa, sprouted, grains, and legumes, spirulina, hemp seeds, Chia, rice, and beans to name a few. Many thriving cultures in the world are vegetarian and vegan, and have been for centuries. This was an interesting discussion and will help me look a bit closer at my protein intake. Thank you.
You should aim for around 85 g of protein at your weight. I don't understand why you don't want to rely on soy or what that even means.
You should eat from every food group and you'll discover that there are plenty of high protein options within, grains, legumes, vegetables, nuts and seeds. And you of course also need to eat fruits
Which thriving cultures are vegan?
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@@Eric3Frogwell, first off, vegan doesnt mean healthy. But, healthier lived populations are usually plant based. It’s a fact. The four pillars of a long lived populations are all plants- beans, and grains are two. I wouldn’t say vegan though.
Best interview EVER! What an abundance of great information, thanks.
Thank You. I am a 70-year-old male who, five years ago, had a heart valve replacement and two hernia operations. I love golf, so I decided three months ago to go on strength resistance training to keep my muscles from muscle dementia. ( lol, my term) I increased my protein amino acids and creatine intake in addition to my diet. I have found a tremendous difference in my physical and mental health. I also walk a mile a day. I found this information extremely valuable, as it answered many unanswered questions. Thanks again
I’m not against eating animals .I’m against factory farming.I was a strict vegetarian for two years but began to crave meat. I didn’t become one for health reasons but I was against the way animals were being raised and slaughtered. I wish there was a way to go back to small farms and keep prices affordable and farmers paid
I get what you're saying and agree but I'm not becoming a martyr vs my health.
I love this guy! I’ve listened to his interview with Peter Attia x 2 and it was 3 hours long. Truth!
I love his explanation of the "reduced calories is good for longevity" experiment, I always wondered less than how many calories? How can it be good for longevity to eat below maintenance calories because then you would be in a catabolic state, that can't be good for longevity. Now it makes sense that it was just constantly fed rats vs rats that were just fed at appropriate times. It blows my mind that some longevity experts are taking that seriously, perhaps just presuming that everyone is obese & eating unhealthily, or really not understanding that eating below maintenance when lean is not a good idea.
It's more about about elevated insulin than calories from what I've learned.
Watch David Sinclair, he's a LONGEVITY SCIENTIST & is also experimenting on himself. Reduced caloric intake, Metformin, some supplements and IF.
His telemores are longer,
so he's biologically younger than his actual years!
He explains the science thoroughly...
From my understanding resistance training is what cause the release of growth hormone which protects the muscle from catabolism . So intermittent fasting to the point of autophagy is the goal to eliminate senescent cells and misformed proteins which contribute to aging.
but the muscles can't build or repair with no substrate to build from@@michaelkisil4052
@calista1280 one has to wonder, though, how restricted calories are. As someone else pointed out, if someone permanently restricts, below expenditure, they would not thrive, and survive. So, like the mice, David must be eating enough to live, just not as much as many others.
Also, the metformin helps burn excess carbs. Not everyone has access, even if they wanted it.🤷♀️
Interesting note... I am not on any metobolic meds at 68. (Nurtec occasionally for post menopausal migraine) I have struggled a mostly losing battle with weight all my mature life, after 13 or so. So I feel rather restricted. Maybe 12-1400 cals per day, no sugar or grains any more. Three to 5 heavy, sweating, hour long workouts weekly.
A relative who became diabetic is on several metabolic controlling drugs. She eats A LOT of sugar and processed carbs now, and has dropped a lot of weight. She is not a gym or sports person person, but walks daily. Says she hates to sweat...lol. When I am with her, she eats her meal, then desert, maybe 2! She seems to be a true sugar addict, and her Drs are on board, sadly. While I munch my salad and skip desert, of course.....sigh.🫤 I wonder who's telemeres are longer. My smart scale says I'm 74...😢
Great discussion, and much needed for me! I got into heavy IF and extended water only fasting last year. Cut to a few months ago and I started shedding hair at an alarming rate. Dermatologist confirmed diagnosis of Telogen Effluvium. Labs done in May showed EXTREMELY LOW B12 & PROTEIN levels were flagged also. YIKES! Trying to up the quality & quantity of protein sources per Layman, distributed in late AM & dinner. (along with b12 supplementation) now. Hoping to see reversal in a few months.
27:25 - Distribution
36:57 - 23 g whey protein isolate/ 33 g soy protein isolate
45:22 - hypertrophy
I came to this channel looking for Don Layman content specifically, and I was not disappointed! Outstanding interviewee.
Great dialogue, both interviewer and interviewee. Thank you.
Anti meat had that effect on UK too. I allowed myself to be influenced towards vegetarianism for years but kept gaining weight while losing mussel mass. Lost the weight by cutting out sugar and most carbs. Got into intermittent fasting but lost my apatite so now working to get it back. This video answered many questions I had about protein leucine and timing. A big thanks to Dr. Don Layman. Great interview also. Thanks.
Basically anything coming from the “government” and media is the OPPOSITE of what is healthy. This applies to many things….
Why didn’t u cut out sugar while vegetarian?.. ..have u checked out vegan , vegetarian bodybuilders? Not saying they’re the example of health , not suggesting you go be a bodybuilder, but if they and vegetarian athletes , other “ normal “ people maintain normal weight and compete in sports , then u were doing it wrong …
mussels are bad to lose. maybe clams
this interview is fantastic! great insightful questions and thoughtful responses
Phenomenal interview. Dr Layman is such a smart researcher. Love that he always looks for the original research
Thanks so much for this high-quality conversation with this learned scientist. 😊
This was brilliant, that's why o subscribe to this podcast_ I've seen Dr. Layman on several other podcasts, but he was answering all the right questions here, for sure. So thank you, much appreciated.
Cheers from Portugal
Wow! I've learned so much in this podcast than in the last years worth I've watched..Thank you.
Fantastic, in-depth interview. AWESOME❗️Thank you 👏👏👏
What an interesting interview, Mr. Don is admirable, so much knowledge and his clear way of transmitting it, and on the other hand, what a fantastic interviewer, your way of conducting the interview, the questions asked and what a pleasant way to carry out this conversation. It has been a pleasure to listen and learn. thank you
DITTO
Just ‘discovered’ you! Love your guest…heard him on other podcasts,. You asked GREAT questions dove deeper, for more nuanced answers. Thank you.
This is a 180 degree flip from that Professor Christopher Gardener interview. This video parallels my own personal experiences with weight lifting and protein intake. Thankyou for the interview.
Thank you!!! Love this chat 👍🏼
Thank you! Very interesting!
At 23:45 he says .75-.8 per kg is good, and that more doesn't really build more muscle. But earlier in the video at around 14:00 they said that protein based on the RDA was .9 to 1 per kg was the lower range. So which is it? How could the lower range also be the range where muscle building tops out? .8 is good and more is a diminishing return, OR .9 to 1 is the lower range. If .9-1 is the lower range then how can .75 -.8 be enough? He also says being above 100 is good. But for example if an 85kg male ate .8g that would be 68g but at the 25:00 mark he said get over 100, which for an 85kg male would be 1.2g per kg. It's confusing.
You’re confusing the metric system figures.
His recommendation is essentially:
0.8-1g per pound
2g per kg
Excellent interview. Great information thank you
Great Session... I am totally convinced..
Excellent program! Do more w this guy
Thank you for this valuable dialogue.
Excellent interview.
Jason- You are an excellent interviewer who manages to kindly/intuitively get Lots of important information from your guest. Thank you! Interesting that humans can make amino acids via the fiber intake of Whole Food Plant Based diets.. then do we Really need to add leucine via a protein powder supplement?
i thought fiber isn't used by human and maybe cows can upcycle these things we aren't so magical as them
leucine, taurine and creatine
leucine for signal to build, taurine as it's the most important one fixing everything in body and creatine adds energy and also used in many processes
if you want to rebuild muscle it's important
if maintain enough to eat good balanced sources of protein meat, eggs fish daily seafood
our evolutionary species proper diet
otherwise it's needed to check how many which proteins are in meals to get all proteins and enough leucine in proportion to it
less of any one protein lowers overall synthesis to its supply
and if you keep imbalance longer it becomes excess proteins need to be used... so either body will be tired transforming these or something else products will build up
he probably should talk about it too
thank for the upload i got a lot of value from it.
I usually use Collagen Powder Powder 3x/day with small amounts of meat in homemade soup. After hearing Don yesterday, I decided to have 2 chicken drum sticks baked with fresh vegetables.
I must admit that this morning I felt better than usual! I really don't know if I'm just imagining feeling a slight change, or if it's real. I'll be using more meat in my diet for a month to see if this improve is made up in my head, or not. 🙃😉
The fatty dark meat agrees with you, it seems. Wishing you the best, and consider eggs in the morning, to start the day with an excellent protein source.
I go for egg whites, b/c I have a hyperlipid thing to control.
My morals have me wishing I could get along in a healthy way on veg alone, but I’ve got that omnivore dilemma, you know.
Cheers
Hi, No same happens to me.
I began to eat every fortnight but will try to add up them everyday like I used to do.
Plant base isn't for me😅
Feel week
So good clean chicken is a good idea .
White meat more safe than the red meat.
Thanks
All the best 🙏🌹🧬
I began to add up as well cause I've begun to shrink🤷♀️
Didn't check my bone density last two years.
Afraid that collagen will block my arteries otherwise #donotage has a collagen that I can trust.
But now after reading from hearing isolated protein is better or so confused with these protein powders etc. young people can try but I don't have the luxury 😂😂😂
Love from London💕☀️🌅🐓
Same here , who was Don?
Aa Dr isn't it?
I began to do same.
Now less carb but felt more full..
Hope all goes well for all if us🌸🌸
I heard protein increases cortisol and carbs (specifically starch and fiber) increase melatonin.
🤔
I’d do more research but I think that feels right.
I could be wrong, but I’m going to use this advice and Add a 3 day water fast once about every 30-60 days. If the fast is difficult, my diet is not optimal, if it’s easy… well you get the idea.
I love his chuckles in between saying super smart things
The handling of units could be made better.
One of the best way would be to let the researcher use only one kind of unit. In this case g/kg/day for protein.
And then add that in text on the screen, togeather with the conversion to g/lbs, which Americans might prefer.
4 - 6 eggs + 2 cups of ground beef for breakfast, 2 cups of beef for lunch , sardines for a snack an entire can, fish or eggs and fish or beef for dinner ez
Very informative video. Thank you.
Great questions. Thanks.
great interview, thank you
1:17:12 Bananas are 12-16 grams of sugar depending on the banana size, not 35 grams of sugar per banana and less than half is fructose. A typical banana will have 14 grams of sugar about half of which is glucose (pure glucose + half of the sucrose - remember sucrose is half glucose/half fructose - added up). Banana is also a good source of soluble fiber, Vitamim B6 and C, magnesium….
Bananas are shite and should not be consumed right along with the fiber that’s in them.
Large banana will have 35 grams
Fiber is not essential, for many harmful.
Most nutrient dense foods are animall not plants.
90% people are metabolically I'll hence should be as close to zero carbs as possible.
End of story.
Maybe he was thinking of carbs. They are high carb but lower glycemic index depending on ripeness.
@@jellybeanvinkler4878 yes but then why pick on bananas and not other fruits?
I keyed on the same thing! Don’s a wealth of nutritional wisdom but this flippant comment on bananas was way off, and kind of surprising.
Wow. What a fascinating conversation. I am ashamed to say that I have never come across this channel or Don Layman before. I just dozed off on the video I was watching and it led to this. I am so pleased that I have discovered you both. Nothing hectoring in this, just scientific information based on proper scrutiny. Refreshing.
Liked and subscribed 😊
Off to listen to Peter Attia and Don Layman.
Great information. Thanks ❤
I once heard an engineer explain the difference between horsepower and torque in an automobile as torque being the energy that gets the engine up to speed and the horsepower as the energy that keeps it there. In much the same way, fat is the energy that gets the body into equilibrium of health, and protein is the energy that maintains that health and body composition.
So protein isn't really jyst a fuel. It has other roles that are more important.
@@andyb190 of course. My point is that protein is secondary to fat. We need [animal] fat primarily because that is where the fat soluble vitamins are. We need less protein, but the protein can’t be utilised properly without the fat and their vitamins.
No, protein is the stuff that makes our body & repairs it, fat and carbs are energy sources, either of them are fine but yes some fats are essential (some fats make up our cell linings for example), no carbs are essential (carbs are not used to make anything in our body but energy), but as long as you are getting the essential fats you can use either carbs or fats as your energy source. Protein is the worst energy source but the body will use it (catabolism) for energy if it really must, if it has no fat or carbs to use or if you're too high intensity state to use those two.
Has anyone noticed how expensive that whey protein is getting (along with everything else). Not long ago it was $50 a jar. Now $85 for the same ON brand. I know the “stimulus” debt monetization (90% went to the corporate insiders) has depreciated the fiat currency but that's still a hell of a jump.
We can’t really digest plants. Our bodies are forced to ferment them in the gut. They don’t even digest in stomach acid, but worse is that these vegetables carry with them all of the acid from the stomach into the small intestine, and then if the person hasn’t consumed any animal fat, then there won’t be any bile released to neutralize the acid, which leads to acidity and SIBO. Furthermore, if someone is on an exclusively plant-based diet, they’re not ingesting any fat soluble vitamins that only exist in animal foods. Vitamin E is the only fat soluble vitamin in plants and it’s found in all of the seed oils. Most recent research shows a direct correlation between Vitamin E intake and increased risk of stroke.
cholecystokinin is released in response amino acids as well, so bile could still be produced without animal fat.
Ingesting natural form of vitamin E from for example sunflower oil is healthy.
Bread is good if one makes sure to have enough vitamin B5, which should be twice or thrice rdi if one gets pimples.
Low fat cheese with plant food is enough healthy nutrition.
@@haydenjordan8653 this is hysterical!
Thank you! I learned a lot here.
Great one, this should be a must for every biohacker!
So in 10 month we crossed 10 countries by bicycle with my husband. It was 16000 km. With an average of 75 km daily. We crossed flat lands and high mountains. We spent aprox. 6-8 hours on our bikes daily. And my husband calculated the protein intake wrong. He thought that 100 grams of chicken meat equals to 100 grams of protein. And in several countries it was even impossible to us to get animal based protein. So we were doing highly aerobic (sometimes anaerobic) excerise at least 4 hours daily and our protein intake was not even enough to cover what we burned - based on what Mr. Layman says - with excersise. So in the first 8 weeks we lost 1 kg / week. But than after around 10 weeks of traveling auto body weight started to stabilize itself and though we lost muscle from our upper body, we gained muscle mass on our lower parts. And our protein intake was not even enough to cover essential life functions - based on the data of this interview. So how do you explain that?
I hope you reply to this question: In what countries was impossible to get animal based protein, and Why? I'm very curious about this. Looking forward to your reply.
Cycling is a mostly lower body exercise so it would make since to me that your body pulled from the upper and gave to the lower.
You just got more definition and toned in your legs, you probably didn't build significant mass without a calorie surplus.
And if your husband thinks 100grams of chicken is 100grams of protein...that's grounds for divorce!😂😂😂
Thank you so much!!!!
I make sure i eat 200gr of quality protein per day (eggs, meats, fish, whey, eaa supps). Keeps my muscle mass great and recovery amazing. Will never go below this. Been doing this 24yrs now
Excellent interview 👏 why? The guy was asking the right questions. You can debate the answers but the right questions were asked
Considering exercise autophagy - can autophagy recycle protein such that we need less protein?
❤📣Best Protien brief ever❗ Thank you❤📣
@mindbodygreen. You really asked great questions and you are a great interviewer, Thanx.
#mindbodygreen First time viewer. You’re a gifted interviewer. I’m proud of you for evolving beyond filler words (e.g. ‘uhm’ & ‘ah’). That’s my…uhm…stretch goal. 1:17:29 You ignored Dr. Layman when he mentions that bananas are almost all fructose “if you don’t like fructose.” I’d expect you to turn that around. “And why DO you or DON’T you like Fructose?
Great interview 👍
On the environmental issue, there is only 400 ppm of CO2 in the atmosphere now. This is close to the minimum for plants. The world would be better if there were a lot more instead of less. Office environments often exceed 1000 ppm and submarines are allowed 5,000 ppm. On the issue of grass fed that we hear so much about, consider that if cattle were raised only on the available grass in a pasture, it would require a huge area of arable land for herds of cattle and access to water. It would also be very difficult to get any weight on them as these large animals would have to walk and graze almost constantly. You can be sure that what most people think are “grass fed” actually had a good bit of grain thrown in to get them to market.
Grass fed cows are indeed, fed grass, silage and/or hay for their entire lives. Pasture raised means that they spend part of their time in pastures, but may also receive grain. The 2 have some overlap.
Grass fed is what is fed (grass, hay, silage). Grass fed usually means a large chunk.of life outside
Pasture raised means where the animal is fed. However, they may receive supplemental forage, including grain, especially in the last weeks before harvest.
Grass fed beef products will often clarify their no grain program by labeling their products as "grass fed, grass finished."
With cattle's ruminant system, they process, absorb and gain quite efficiently.
Chewing cud always smells sweetly grassy and looks so peaceful. I often envy them that ability. 😅
I totally agree about the C02 issue. I cannot believe how stupid a lot of people are to blindly swallow the propaganda and be controlled in this simple manner. Who says what a ideal global average temperature is anyway? Answer: no one does.
Thanks Jacob! This might be the best interview of a health expert I've ever seen. You ask the right questions and then really listen and ask follow ups to get more specific answers from the speaker. And you challenge the speaker in a respectful, non-confrontational way when necessary. Speaking of which, Dr Layman provided such incredibly helpful information here. Esp the point about 2 Gs of leucine is what triggers muscle-protein synthesis. And how eating just a little protein (eg 15 Gs -- not enough to trigger protein synthesis) but then supplementing with some leucine *does* trigger it -- incredibly practical and useful advice. But here's my one issue with Dr Layman: At the end, he basically shows he's on the payroll of the conventional beef industry. How so? You extrapolated from something he said (that cows eat grass which they convert into essential amino acids) that suggests grass-fed beef is better for you. Layman then says "well that's a nuanced discussion" and proceeds to answer a different question, which is that grassfed cows take longer to raise and thus emit more methane into the environment. I'm like "so what??" The question wasn't about the environment, it was about what's the best food to feed cows so you get the most nutritional beef. So I'm viewing Layman's evasion as the answer -- grassfed *is* healthier and more nutritious (he described its profile as merely "different" than conventional beef -- guess he couldn't bring himself to admit conventional is worse). I presume he didn't want to admit this because his funders don't sell it. They sell conventional beef. Awesome. Good to know grassfed actually is better for us even though he tried to hide that from us. And at age 70 or whatever, definitely disappointing he's being less than honest in this part of his public commentary on healthy food choices.
It doesn't have to do with the composition of the protein between grass-fed and grain-fed. The difference is in the composition of the fat. Grass-fed is more omega-3 where as grain-fed is predominantly omega-6.
Good info! How to get a good protein powder withOUT so much sodium?
This was a great interview. Well done. It thought it was funny/interesting that Prof Layman misspoke in the very last segment on grass fed beef. He referred to methionine in place of methane. I would have loved to hear what he has to say about methionine in the diet as well as other amino acids such as glycine, cysteine, serine, etc.
It's nice to be given this info in 'Layman's' terms.
Seed oils are one of the biggest factors in modern diseases.
Yes, as well as Refined Sugar.
You mean, excess calories.
I eat sunflower oil everyday and feel good
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Great video
Hit 60 yo and I targe about 2gr/kg basically spread over 3 meals/day. More lean muscle mass than 10 years ago with same workouts.
Excellent interview! Although, I am surprised that Don approves of plant based proteins. Also surprised what he said about fasting being catabolic; Jason Fung had shared that it is just the opposite.
Depends on the length of the fast. If you fast for an extended period of time, then one will start catabolizing one's muscles for the glucose it requires via gluconeogenesis, which the brain and blood cells require. But during short fasts, the body will rely on it's glycogen stores in the liver and muscles. ADF (Alternate Day Fasting) is most likely the best fasting protocol for losing fat, and for autophagy, while still being able to maintain one's muscle mass.
@@SkyKing1717the body can make glucose from sources other than protein too. Exercising while fasting helps you hold onto lean mass. However, with an extended fast there is the inevitable loss of some lean mass. The amount can be attenuated though. Also depends on how lean you currently are.
@@calebdenney6061 You need to go back and read my first sentence. And yes, in addition to glucogenic amino acids from proteins, the glycerol component of lipids can be converted into glucose while fatty acids serve as principal metabolites to fuel oxidative phosphorylation. But the fact remains... if do an extended fast then exercise is NOT going to save your muscles from eventually being catabolized.
Fasinating!! 73 Bravo Brilliant.
An important point not discussed and usually missed. Take an amount of steak (slow digestion) and an amount of whey (fast digestion) each representing 3g leucine but consider the fact that muscle protein synthesis lasts only 2-3h after a meal. Now the steak will only be half digested during this period whereas the whey protein will be almost completely digested. The leucine from the steak will at best have only half the effective value relative to this MPS window. Similiar to an amount of Casein representing 3g leucine, the steak may not trigger the leucine threshold. A larger dose of steak would be necessary.
Minute 42:00-50:00 for when to have protein, were the studies done on women or men? Huge difference that doesn’t get accounted for in most studies. Most studies are done on men then simply applied to women.
The PURPOSE of Time Rrstricted Eating... is to reduce the time of elevated insulin levels to promote autophagy...essential for longevity.
Interesting about the threshold on protein x meal consumption. But what if I eat a protein bar about 20g of protein as a snack during the day or late post dinner? No effective at all on my daily protein intake?
You don't get to be successful without risk. Investing grows your money quicker than anything. you can't work that many jobs to keep earning money. you gotta have some money sitting somewhere that's working for you. your job is to work to make the money and then you gotta get your money to work for you. I pray that anyone who reads this will be successful in life...
Good info!
30:19 good follow up question!
This doc is BASED
I don't see Leucine as an ingredient in my protien powder, or does it go by another name. If not should I purchase leucine to add to the protien powder?
Thx!
Great info but if he suspects sarcopoenia is the result of not enough protein in the morning (amd the body being catabolic for too long) how come he doesnt have a problem with time restricted eating?
i would like to know who funds Longo and Sinclair.
Any effect of osteocalcin?
Don and I are about the same age! There was very little fast fast. We ate Whole Foods . My parents would require at least a tablespoon of vegetables. I would just slug it down, and my brother would hold it in his mouth. He couldn’t stand it, and then my father would just tell him to spit it out go to bed. I can sit there all night long and eat protein one big on big potatoes. They were too big Protane with my thing in school I would eat the fat off of everybody’s pork chops of course back then the pork chops were cooked a death and the fat was very well cooked and I was a skinny little kid!.
Funny. As a child I would not eat the salads. But I would drink the leftover dressing. I even liked the the leftover fat from a lamb roast. And also ate "whole foods", which at the time was whole lambs, even the testicles. I always laugh out loud when the "carnivores" say they eat lean steak.
as a kid I was hating every piece of fat or sinew on my perfectly lean cotlet but loved mixing potatoes with butter (but usually had only margarine at home) or cream or sour milk
in summer I was eating sandwiches with cucumber, I could eat like 12 in a row what is insane when thinking about it now
whole year we drinked sugary fruit juices
plus in winter milk soups with flour plumps and addition of these pasterised sweetened fruits in jars stored in basement homemade as there were lots of fruit trees in garden also fruit bushes
I was totally skinny and I could climb tree catching first the thinnest branch and lift myself despite not doing any sport except exactly climbing trees for fun hahaha
I was the shortest in class
to school at least besides white bread I got a slice of meat or cheese
I loved donuts too 😅
somehow the time of maturing coincided with discovering butter (as uncles has it in table always) and forcing parents to buy it regularly
also started eating more meat and hoarding cheese
milk not so much, it wasn't the raw milk from childhood from neighbours, probably the only good thing in that early diet 😂
dad was born close to late and loved fish so at least this was at home every week or second
oh yeah and I stated eating much more eggs
not like frying 3 but 6 😂
parents always said that after eggs you get "hardening" and can have hard time pooping
somehow on Easter we had tradition to boil eggs and paint them as kids we ate maximum as a challenge
eating 15 a day never caused any hardening 😂😂😂
we repeat sayings that lost their sense long ago or never had any, most are to hard to replace or were replaced with even more idiotic alternatives
i don't believe in 3 meals a day
fasting was a game changer
all excess fat and brain fog gone permanently
but if he says then I'm totally gonna try it and see myself as I could go too much in one direction so it's always good to rebalance things
oh yeah in just one year I grew second tallest in class
but probably my neck is a bit too long so
I probably had very curious ancestors:p
@@szymonbaranowski8184 )))))))))))))))))))))
What?? "They were too big Protane with my thing in school" - I don't think I want to know what that means! Next time, lay off the "big on big potatoes" and whatever drugs you're taking before posting!
Sorry for the misspelling. I should proof read before send .
Using soy do we have to be careful about the glyphosate we're consuming?
Whats a good protein with leucine for a vrgetarian?😅
Thanks to Don's discussion of this topic with Peter Attia, I started to eat 3 eggs (most days) at breakfast. EDIT - this is only about 18g of protein, so not enough.
You can add low fat hard cheese
My question: Professional bike racers at the Tour de France are purported to have excellent health and physical stamina. Their diet consist of carbohydrates, sugar, pasta, pizza, energy bars and drinks up to 5,000 calories per day when racing. Could you discuss this subject?
When you ride 200km a day you can basically eat anything.
I would say thats race day, not there daily base food intake. They eat healthy. You not going to be a pro athlete and eat junk food on a daily basis.
Such a good interview. Goodbye work gents
For show notes please see the description the host has kindly provided. These are just my notes.
19:16 0.75 gm per lb (0.6-0.8 gm per lb): amount of protein for health
19:40 0.6-0.8 gm per lb: same effect
19:57 1.8-2.2 gm per kg (0.75/0.8-1 gm per lb): same effect
20:43 use ideal BW, not LBM to calculate protein intake!
23:49 0.75-0.8 gm per lb adequate for most
28:31 what is sarcopenia?
35:49 leucine probibly maxes at 3.5 gm per kg , or 60-65 gm of protein
37:08 all proteins are not equal! 33 or 34 gm of soy protein isolate equals 20-30 gm of whey protein isolate due to leucine content. 7.8% vs 12% leucine respectively
41:30 leucine alone supplementation depletes essential amino acids. Ultimately, all 20 amino acids are necessary for building muscle, but the 9 essentials are critical, although not equally so for adults
42:23 not all essential amino acids are equally essential [limiting?], ie., Histidine is not limiting for adults, despite being classified an essential amino acid. Not so for infants, though
43:19 post exercise anabolic window of 2 hrs important for untrained, rather experienced lifters
46:02 insufficient protein: 0.4 or 0. 5 gm per lb or
Thanks...that helped!
Thank you boxerfencer