The 2 CRITICAL FACTORS You Need To Optimize For Weight Loss & LONGEVITY | Dr. Don Layman
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- Опубліковано 3 жов 2024
- More and more people are confused about protein intake than ever before. For years, we’ve been told that too much protein in the diet can lead to an increased risk for cancer, metabolic disease, and other chronic illnesses. As more research comes out, however, health experts are beginning to change their tune around dietary protein and now consider it an essential nutrient for muscle health, weight loss, balanced blood sugar, and longevity.
Today on The Dhru Purohit Podcast, Dhru sits down with Dr. Donald Layman, a pioneer in establishing optimal protein and amino-acid requirements for chronic disease prevention, performance, and longevity. Dhru and Dr. Layman discuss the importance of dietary protein for blood sugar control, building muscle mass, weight loss, and preventing age-related loss of lean tissue. Dr. Layman also shares his groundbreaking research on the effects of the amino acid leucine on muscle protein synthesis, concerns around mTOR, the relationship between resistance training and protein, and so much more.
Dr. Donald Layman is one of the world’s leading researchers on protein and amino-acid requirements for athletes, adult health, and chronic disease prevention. His research is focused on the impact of diet and exercise on the most troublesome chronic diseases today: obesity, diabetes, cardiovascular disease, and metabolic syndrome. With a highly respected academic career spanning over four decades, Dr. Layman has received numerous awards for his research publications in optimal protein intake, glycemic control, and weight loss. He has both a master’s degree in biochemistry and a doctorate in nutrition and biochemistry.
Dr. Layman is a professor emeritus in the Department of Food Science & Human Nutrition at the University of Illinois at Urbana-Champaign. He has been a mentor to some of the most prominent voices in muscle-centric health and brings a wealth of knowledge from his background in clinical research into today’s conversation.
In this episode, Dhru and Dr. Layman dive into:
-Misconceptions around protein
-The downsides of not getting adequate dietary protein
-Protein, muscle synthesis, and longevity
-Dhru’s South Asian heritage and risk for cardiovascular disease
-Why dietary protein is important for women
-The history behind the RDA for protein intake
-Fasting and protein intake to prevent muscle wasting
-Early epidemiological research and the deprioritization of animal protein
-Leucine: the rate-limiting amino acid in muscle protein synthesis
-Resistance training and protein requirements for weight loss
-The pros of industry-funded nutrition research
-mTOR, protein intake, muscle synthesis, and cancer risk
-Building your diet around protein intake
Also mentioned in this episode:
-Dr. Layman’s research publications: fshn.illinois....
For more on Dr. Donald Layman:
-Twitter @donlayman
-Website: www.metabolict....
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I can relate to this topic! I am a 65 year old, female, competitive mountain cyclist. I was a whole food, vegan athlete for about 15 years. I did not eat junk or processed vegan foods. My daily protein hovered around 40 to 60 grams/day. I was never overweight and always had very good health metrics. I've always done strength training as well. About 3 years ago I started noticing that my very muscular glutes and quads were shrinking. My jeans started feeling loose and baggy. My weight hadn't really changed but my waist size was definitely increasing. My blood sugar gradually started climbing (AO1c of 5.9 just shy of prediabetes). I finally made the connection that my vegan diet was deficient in quality protein and that the amount of vegan protein I was eating was not fueling my lean muscle. I made the switch to a plant strong omnivore diet (added fish, chicken, eggs, yogurt and soy protein) several months ago (about 110g/day) and my muscle to fat ratio has already improved dramatically. I've added a half inch to my quads and lost 2 inches on my waist. I feel better, look better and am not fighting constant hunger. Everything about my performance and health has improved. My blood sugar has dropped back down to healthy levels as well. The bottom line is I was headed into full blown sarcopenia. As aging women, we need to adjust our diet and lifestyle to stay ahead of the dreaded wasting process of our lean muscles and bones. Higher (quality and quantity) protein is necessary for older people who are athletes or very active.
I'm not an athlete, though I exercise fairly regularly. I never had great muscularity, but at 70 have noticed an even greater loss lately. Im not vegan, never was, but was very close: 90% wfpb. I sensed that many of these plant based doctors were minimizing the importance of protein. When Dr, Fuhrman addressed the issue and acknowledged that the aging population requires more protein my ears perked up. Dr, Longo, anti aging expert, also differentiates the need for additional protein as we age and recommends that those over 65 begin to add more animal protein in their diet. But like you, I am and will continue to be plant strong (predominant). Diversity of fiber is just as important to me as optimal protein intake.
@@sectionalsofa I agree 100%! They last thing I want for my future is to be a frail, dried up scarecrow like the McDougalls and break my hip in the shower. Look at the arms on Pam Popper, Chef AJ and several other older vegan women. NO muscle at all. A stiff wind could break them in two.
W4th
I hope you have learned that being a vegan is NOT healthy.
Thanks sharon! This shrinking muscled mostly vegan intermittant
faster is upping his 70 year old animal protein intake cause his love handles have grown enough, while his legs became sarcopenic.
is that a word? it is now. I will get some leucine soon also
Dr Don Layman along with Dr Gabriel Lyon have to be my favourite inspiration people to listen to. Very informative thank you for a great interview.Having been involved with exercise since the age of 12 its good to understand the importance of protein and calorie requirements at my present age of 70.
Grateful for this podcast….wonderful guest, I’ve listen to him on other videos, and I’m always impressed and learning more and more. Thank you so much you ask wonderful questions. I’m going to be a follower. Thank you again.
I am 69 and been on 4 to 5 egg-yolk a day, sardines, liver for 10 years. Recently, I added leucine and lysine after watching Dr. Layman. I also exercise different muscles everyday to maintain fitness.
Interesting discussion! Dr. Layman looks amazing so proof in what he preaches. But WOW the ads are annoying!
skin like a thirty year old. I follow most the health gurus that look the healthiest. I limit dairy after learning the high methionine and prostate cancerr !ink
The most important thing for me from this interview - we need protein (especially Leucin) for the muscles to live long, but only in such a way that it does not trigger the mtor in the liver and does not feed cancer - this means not eating around the clock, lowering the insulin response, exercise.
Finally the puzzle came together and all my knowledge and intuition act in concert. Thank you
Great information. Great video. Thank you.
I'm 70 and because of videos like this one, I recently added more animal proteins to my plant predominate diet. Still, I find it difficult to get more than 80 or 90 grams of protein a day. I'm working on it, but as a cancer survivor with mild arteriosclerosis as well as asymptomatic Crohn's, I do not want to add large amounts of animal protein as a I find that a largely wfpb diet to be helpful for those conditions.
I really feel sorry for you. Sadly, you have been missinformed.
It's more likely that it is your wfpb diet that has got you to where you are i.e. having cancer, arteriosclorosis and Crohn's. You can keep on going down that road, but it is probably going to destroy your health even more.
My advice to you is this:
1) Listen to professor Don Layman or professor Stuart Phillips on the subject regarding protein.
2) Listen to professor Thomas Seyfried on the subject cancer. Cancer is a metabolic disease.
3) Listen to professor Benjamin Bikman on the whole subject regarding nutrition.
4) Listen to Dr. Paul Mason's lecture on YT "From fibre to the microbiome: low carb guts health".
5) Lastly go listen to the many success stories of regular people who's been sick eating the wrong diet on Dr. Shawn Baker, Dr. Anthony Chaffey, Dr. Ken Barry.
I hope you change your way if eating, because you shouldn't feel this way.
GL! 😊
@@jaghad If only I ate this way in the past! I ate lots of animal products (not to mention standard American garbage) prior to developing those diseases. It's eating copious amounts of vegetables and legumes that have produced my remarkable gains. My cancer has not returned in 23 years and My Crohn's went from severe to very mild in a matter of months with diet alone, something the doctor thought would be impossible. I averted the need for serious immune suppressing drugs or surgery. My advice to you: listen to Dr. Longo, Dr. Fuhrman, and Dr. Bulseiwicz.
I’m a pro bodybuilder try Faye Greek your with half half milk blended with blueberries. The yogurt ha all the essential amino acids ., the milk is low in sugars and carbs and the berries are antioxidants 😊
@@CaseyKCRichards I had fat free Plain Greek yogurt with raspberries and walnuts after my salad with tempeh last night. Whole fat dairy doesn't work for me, but the Greek Yogurt idea is a good one. I also favor berries over other fruits.
@@sectionalsofa I've been wfpb for two years and at 64 years old the thing I struggle most with is weight. I agree you can stay with healthy plant-based choices while adding quality protein that does not introduce high amounts of saturated animal fat. Actually most American dairy is high in fat and low in protein calorically. Cottage cheese and Greek yogurt are quite high though. Fish and lean poultry, tofu and black beans seem to make the most sense. I will give this a try and see what happens.
Well Expounded by Dr. Don Layman. This podcast should be an eye-opening experience to all. The best health advice which I ever listened to.
Where is your book Don Layman? I know you have a ton of scientific papers but I'd love to read your book written in layman's terms. 🙂
10 + years X vegetarian here, tried as healthy as I could with supplements and after 10 years vegetarianism had made me sick and weak, IBS, bloating, joint pain, brain fog, gull blatter problems. So I switched back to animal based whole foods diet and now two years later I have my health and strength back ! So tired of Vegans and woke climate wakies preaching plant based eating, it is NOT for human long term health and not for the health of the environment either! Vegetarian basid agriculture is really bad for the soil and ground water health as well as producing way more pollution than grazing animals. True facts. I grew up working on a large agriculture farm so I know more about this than 99% of most people, lol
Same thing happened to me. 25 years of being vegetarian then vegan. In my early 50’s I became morbidly obese, with GERD, joint pain, lethargy, and brain fog. Along with borderline diabetes. I chose to go back to animal meat, cut carbs to very low, with higher protein. 10 years later I feel fantastic. My energy is great. I have high energy. No GERD. I have lost 80 pounds. Powerwalk at least an hour a day. And do Functional Strength Training every day. I just had hip replacement surgery and was back powerwalking after 6 days. I was back to full strength within 4 weeks.
Great interview, loved it keep it up
Thank you! Interesting talk. Protein is very important for health and longevity.
Dhruv, can you share your routine for gaining muscle and losing fat that you used?
Great ending and summation !!
Trans Fats can be created by reheatng foods containing oil, even if the oil begins with zero. Leftovers can contribute
Great interview. Thank you both! 👏❤
Thank you. I learnt a lot.
Would be great to have some recommendations on protein powders shakes etc
I found one from Bulk Supplements that has no added sugar, gluten, soy, yeast, or additives. It has no flavor. I just ordered organic cocoa to add to it. I'm going to use my liquid stevia to sweeten it. Good luck.
Dr Richard Gardner doesn’t recommend them. This guy goes against statistics. Statistics say 97% get more than required. Just eat a can of beans every day. Good more many other things too.
Dr Layman … please stop picking on 65yo’s … I’m 65 .. run 10k/day, CrossFit 5d/week and plant based and never supplemented with protein. Now .. I have protein phobia … I now take @ 52g plant bolus after running and before CrossFit … can’t say I feel any difference with protein above 120g+ … but .. I am about to drop 8lb of vanity subcutaneous fat so I can see my abs .. I do believe that my 52g morning bolus (2.2g leucine) will help,p ke drop fat and keep muscle .. I keep fat 8n take to less than 60g and no saturated fat … I keep net carbs to < 100g … I’ve been 6 weeks on the morning bolus … wish I could say o see any benefits.
Great Podcast !!! Thanks for sharing such interesting information
@dhruPurohit it would have been good to see more pressure put on the topic of blue zones and how we already have impressive data sets of longest lived people through both blue zones and seventh day adventist groups who are whole food plant based. @plantchompers did a 3-part youtube series on nutrition influencers over the last 100 years, and the meat eaters died in their 50's, 60's and 70's while the whole food plant eaters lived into their 80's, 90's and 100's.
2 hacks 2 hours
That's a lot of my life
Great discussion thanks
TLDL; what are the factors?
What are the 2 critical foods?
The question is when you take into account intermittent fasting it really doesn't leave enough time to even have that amount of protein. This is where it gets very confusing! To eat that amount of protein I would have to eat three meals so how can I do intermittent fasting?
3 meals in 8 hours is doable 9-1-5 or 8-noon-4. Then 16 hour fast.
@@jellybeanvinkler4878 Hi, does this work for you, I mean can you keep maintaining a low insulin and avoid putting weight on?
8 hour window intermittent fasting consistently shows long term muscle loss, according to many studies including Dr Layman.
@@natpaolone3897 Many thanks for your kindness.
@@natpaolone3897 no, he says more than 24 hrs of fasting is catabolic but fasts shorter than than(he calls it time restricted eating) is fine.
Oil is not a fossil fuel. The hydrocarbons came first.... & plants came much later.
Thanks
climate change is BS love your work on amino acids
Are you able to add topic and time on the video?
I thought fasting spared muscle loss according to Fung.
1.5 for KG - regret, does not make sense to me. Why not any practical advice? Breakfast, lunch, dinner???? or where can I find it???
1 gram per your desired body weight. This is what Dr. Gabrielle Lyon states.
It's about 1 gram per lb of lean body mass/ideal weight. And he recommends at least 30-40 grams per meal, with breakfast and dinner being particularly important
The rule of 21C- make it short, we have a short attention span, shoot for 5 minutes video, max. I entered to find out the 2 critical factors you need etc, and I watched 2 guys talking for 2 hours about anything and the kitchen sink. I ejected somewhere along that route, without having any clue what are those 2 CRITICAL FACTORS (Caps on as in the title), something that could have been summarized in 5 minutes, maybe. Or maybe not.
You should cattle vets about the cows and other animals nutrition and metabolism.
Oh please don't tell me they lied to me again..
You mean to tell me it's not one gram of protein per pound of body weight?
I understand quality grass-fed and pasture-raised and the processing process anything I eat, example heating oil to high..
I will look more into essential amino acids..
I am waiting to get picked up for a job...
-That homeless chef guy
Soloman Salsberg,
I hope your specialty is Mediterranean style! Use butter or coconut fat/oil, rather than hydrogenated vegetable oils. Studies have shown that the Mediterranean Diet reduces the risk of CVD, Dementia & inflammatory diseases by at least 25%! Adding organic proteins would raise it to optimal nutrition according to the latest info. 👍🏻
Good Luck in your job search! Talk to the mgrs at the Restaurants you'd like to work at! They'll be lucky to have you! 😉
Essential amino acids are in beans and whole grains. These are central to the Mediterranean diet, for instance. Look into the whole foods plant based diet.
@@k.h.6991 I got fat and sick eating those foods. Oxalate toxicity, kidney stone, thyroid and parathyroid issues (just had surgery). No thanks.
That should be 1g/lb of IDEAL body weight
Please talk about nutrients in ounces/pounds! i immediately make a note to myself to figure out how many ounces of protein those grams are. But of course I never get around to it later and I have no sense of how many grams I’m getting, but I would know how many ounces I get. I suspect many Americans do that too. The concept would get through to us faster that way
Gabriel Lyons says 1 gram per pound of your goal body weight. Hope this helps!
Ask Alexa. I do it all the time. Obviously not 100% accurate but close enough
Is your question asking how much protein is in say 4 oz of cooked ground beef or 4 oz of cooked chicken breast? I use a nutrition database all the time to figure that out. 4oz cooked chicken has 34.6 g protein, and 4 oz cooked ground sirloin has 28.2 g protein.😮
Time stamp?????
👍👍👍👍👍👍👍👍
Great timing for me. I have such a hard time staying away from chips!
i used to eat chips every day. never thought i'd quit. changed diet & had 1 bag in the last year. switched to nuts and seeds... easy to overeat... it's just a bad habit for me. i'm pretty sure it's why those last 5 pounds don't want to come off.
Don’t know the different between animals and humans?? Difference is genetic makeup. They will still get huge off eating plants. They are genetically huge.
Making money is an action. Keeping money is behavior. Growing money is knowledge
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What!!!. What the hell are you talking about woman!!.😆
All blue zones are high carb low fat
Braggs amino acid
Hard to understand how stupid people get into this kind of power.
Would the trans fats that are in one’s body ever disappear if you avoid them completely? Yes, avoiding them is really not possible, but could your body ever remove them?
Yes of course. You stop eating more trans- fats, do intermittent or full fasts, drink water and sleep. The body will naturally excrete them through bile and through the kidneys.
Thanks
Why is avoiding them not possible?
Im not too convinced about muscle centric health as we age because immunocentric health seems to be more important as an increase in complete protein intake of essencial amminoacids is easier by eating animal products which depend on killing animals snd come with a lot of saturated fats which can slowly shift older folk into more inflammmatory immuno phenotype along with other problems.
Authority is delegated power. I am strong in the Lord.
The host needs to talk less about him, his experiences and let the guess share more about his knowledge
⭐️⭐️⭐️⭐️⭐️⭐️
Do these podcasts always have to go for hours and hours? I sure find some of the content to be useful but talk about long-winded…
I do not agree with ur view Don & Gabriel . You talk about the average American consuming 300 gms of carbs ..but you miss a vital point ..these carbs are the SAD diet full of processed junk carbs.
In China & India , people have eaten well in excess of 300 GM's of carbs in a day , of white rice & rice noodles and never ever had any metabolic issues. It is only when the processed Western junk food reached Asia , that the dis_eases started!
Your view on carbs is totally wrong & your emphasis on protein is over rated !! In fact , excess animal protein triggers IGF1 worsens cancer ! You guys are way off target & totally wrong !!
A diabetic can't have an Asian diet.
Wow! And what are your credentials!
Tired of one size fits all, starting at 62 I treat food as a drug. I paid attention when my ancestry determines how quickly they adopted to starches -- but I avoid packaged food like the plague. I have been keto carnivore with breaks for green salad for 5 years after being under 100 carbs a day for the previous 10 years. I am nursing 5 "new" 13 year old arteries after thinking for 60 years chocolate bars were a food group, now moderately active, and my 62 year old cardiologist thinks AIC 4.9-5.0, fasting insulin 4.6, uric acid 4.8, HDL to LDL ratio near 1 I intermittent fast 8/16 is insanely healthy.
30% of my diet is meat protein supplemented by plant protein powder, 100 - 160 grams a day, the rest? EVOO, Olive oil, MCT oil and I supplement.
I disagree - You CAN regain muscle at 70, but you have to keep exercise whatever you burn, protein, carbs, oil.
😅