Protein for Muscle and Metabolism: When and How much? | Donald Layman PhD

[@ecureed]

For so long, I skipped breakfast and had no issues. Recently though I have been listening to Dr Layman so I made a switch to try and concentrate on 50 grams of protein at breakfast most days. I’ve sort of settled in with 6 eggs, scrambled for ease and convenience, and an Isopure whey protein shake with a teaspoon or so of heavy whipping cream. It’s 51 grams of protein and I can knock it out easily, and cheaply I might say. I train four days a week with the Busy Dad system and I’d venture to say that now at 44 I’m the fittest and strongest of my life. Thanks Dr.s for all the advice, keep it coming!

[@charlitoadams777]

You say that your busy and 44, strongest, fittest in my life. That's my situation and just like you (fittest, strongest, age 46) in my life. I only workout twice a week, full body following Mike Mentzer for the past 5 months. Amazing results. Also play pick up basketball twice a week on my off days. You ought to check out his videos.

[@SuperAwesomedude20]

If I eat breakfast at 11am (I don’t skip meals but I do a 12-14 hour window ). Wouldn’t the effects be the same? Like I still eat 50 grams of protein and then couple of hours later 40 and than another 50 at dinner

[@melmo4660]

What's the busy dad system?

[@descalo]

Dear Doctor Gabriel The things you say about a diet rich in protein reminded me of my late parents. My late mother worked in a hospital as a nurse in the 1967 and 1973 war and took care of wounded soldiers who were burned in the war. She used to tell me that they used to let them drink eggs every day to regenerate the damaged tissues. My late father was a boxing coach and would always say to me: "The world has gone mad, what is all this nonsense about cholesterol, we ate 8 eggs in the morning with a piece of steak and a vegetable salad and no one was fat and no one had high cholesterol"

[@CoryHobbs2178]

Yep saying cholesterol causes heart disease is like saying firefighters cause fires because they are always there when the fire is going on.

[@misse2013]

Your mother and father sound like very smart people! 💪 ❤ 🍳 🥚

[@happynjoyousnfree]

Listening to Dr. Layman recently inspired me to eat 30g of protein 3x/day, and for the first time in my 60-year memory, I can keep my calories down to 1600 or less per day and actually feel satisfied! That's honestly miraculous for me. He also talked me out of fasting. I know I've heard Dr. Lyon say something about how fasting is dangerous for older people. I've fasted up to 3 days at a time and really thought that was the only way I'd ever be able to restrict calories.... but the last time I fasted for 3 days, I gained back every pound I lost within 2 days!!! Thanks so much for making sense and for helping me be a healthier human.

[@twillsheep]

Me, too!

[@cabolynn]

II love it when you have Don on your show, as he gives me a lot to ponder. Nothing is set in stone for me and my mind is wide open. As I enter my md 60's now, protecting my muscle mass is a top priority for me. My 90 year old mother is in bed with sarcopenia and wearing diapers. I'm determined to not go there.

[@ilimona]

ףףףף❤¹

[@RNdlynn]

I feel like I have struck gold finding you Dr. Lyon. I am a RN, have nutrition certifications, and en route to my PMHNP. I dig through research. I have been in search of what our bodies need to be healthy.. I have had my trial and errors. I genuinely feel this is it. It all makes sense. Thank you so much for the information you provide, along with Dr Layman. There is so much information out there regarding human nutrition and I FINALLY feel like I found it!! I can't wait until your book comes out!!

[@DavidHoughtaling]

We need more nurses and physicians taking more nutritional education earlier in their careers. A lot of them are so poorly educated and have ancient thoughts on nutrition that don't make sense in most cases to modern day humans and environmental factors.

[@RNdlynn]

@@DavidHoughtaling totally agree!!

[@hdv333]

Our species have survived for 4m years on protein and fat of large ruminating animals. No carbs required ever.

[@sergelachapelle7992]

Two of my favorite people in the same podcast! What a treat! Hmm... got me thinking about my breakfast. I don't do well on milk products, daily whey stuffs my nose to a very uncomfortable level... so my breakfast is 5 eggs with blueberries... but I am adding a little ham to push it over 45g ... Great podcast, thanks for being so generous...

[@feliciastoner8968]

Unfortunately our family must remain dairy free due to autoimmune gut issues(translates to skin issues for me), so we stand by our eggs! I eat 4-5 eggs every morning after weight training, and it gives me so much mental energy and clarity. Thank you to Drs Lyon and Layman for always providing an accurate look past the misleadings of the nutrition industry. Thanks for the awesome content.

[@debjordan4399]

Thank you both for this informative and thought provoking discussion. I'm a 72 yo female, 5" tall, 115 lbs and trying to lose body fat around my waist, the only fat I have is at my waist. Keto/carnivore for 3 + years lost 40 lbs. An average day of eating for me, "Daily Calorie Composition: 3% from carbs, 60% from fat and 37% from protein." 1200 to 1500 kcal., usually closer to 1200 than 1500. 99% from whole unprocessed food. I will be breaking this up into 3 meals instead of 2 meals per day. I was eating OMAD for about 2 years. Weight training 2-3 times per week, walking on 2 other days per week. Doc wanted me to take a prescription for osteoporosis which I have declined. So, eating for building bone and muscle also taking a few supplements to encourage bone quality. This is all I can come up with. Sure hope it works. I have been on one diet or another since 1977. Analyzing macros back in the 1980's using the book "Prescription for Nutritional Healing by Phyllis A. Balch CNC.

[@ScienceAppliedForGood]

It was a very helpful talk! Thanks for inviting Dr. Donald Layman.

[@davidhammond7561]

Great coversation. I appreciate your expertise, objectivity, and warm communication style.

[@MediaCreators]

3 to 5 meals a day, each not over 450 Kcal, not over 350g of total mass per meal to speed-up digestion, 3.5 hours apart, 35g of non-plant protein in each meal (chicken breast, sardines in tomato sauce (drained and washed), pork tenderloin, steak), high water content salad (iceberg, cucumber, etc.) During the first days, the weight increases very slightly but you can feel the fat turning into solid muscle mass even without intense workout. Very light 2 or 3 times per week cardio. This is the ideal approch for someone with 25%+ body fat. Never hungry, losing fat at a very fast rate. Looking healthy, feeling great. After the goal is reached, increase the meals to 40g+ protein each and the total daily intake of calories to not more than 2,300 Kcal. That maintains the weight.

[@Tash303]

Dr Lyon! I am in peri, athletic, 140 pounds, healthy and eat well. Can I distribute my proteins across two meals, each 70 grams ish - a big breakfast + big 2 meal late lunch/early dinner. This works great for my rhythm and lifestyle, I hate snacking, no time for lunch. I’ve learned so much from you and there is SO MUCH conflicting info about distribution so I would love your insight on continuing to do it this way - having 2 meals or if there’s a real need for me to adjust and chop it into 3 meals. Thank you for all you do! ❤️

[@GwenMotoGirl]

Not just gold but platinum! I am grateful for this info. Thank you!

[@DrGabrielleLyon]

You're so welcome! Happy you liked it!

[@robertingram5600]

It's incredible that most old school bodybuilders promoted this exact same thing half a century ago with no clinical research. A quick review of the old school bodybuilding books reveals that almost all of them universally recommended 4-6 smaller meals per day with at least 30 grams of high quality animal protein per meal. These recommendations were to maximize protein synthesis and subsequently, muscle mass. Many of these books emphasized the importance of the first meal of the day as well as the last meal of the day for protein synthesis and muscle mass.

[@paraglidingnut26]

Two very wise people.

[@Alexandratheberge]

Im starting a 1000 calories a day Protein Sparing Modified fast tomorrow.I was planning to eat 9 meals a day each with 15 grams of proteins but now i think it might be better to take 3 meals each with 45 grams of Proteins.

[@felipearbustopotd]

The only downside to eating 9 meals each with 15 grams of protein would be that Mtor isn't triggered. That isn't to say the protein wouldn't be used, it would.... but if your focus was protein muscle synthesis then no. 😀

[@karenb.2012]

EXCELLENT Info about protein synthesis! ❤️ this, one of my favorite videos!!!! Thank You!

[@jeffhavlicek7414]

I do a similar breakfast a couple hours before a mid-morning workout (retired), but instead of milk I add a couple of raw egg yolks to the yogurt. Just mix, no blender. Also some liquid vitamin D/K2.

[@mikecoursey]

I know it has been a while since this video was created, but if you could please post the links to the research discussed throughout the video in the show notes I would like to dig more into the research discussed in your show topic. Thanks for the great work here and sharing your knowledge and experience in this field.

[@sierraden57]

I'm 72 years old and want to add significantly more protein to my daily diet. If I use the "1 gram of protein per pound of ideal body weight," then I would be consuming 180 grams of protein per day. How do I consume that much protein and process it to maximum efficiency? Also, I do resistance and cardio training 5 days per week. One last question- I use pea protein and after hearing about the benefits of whey, I'm thinking I need to change to whey.

[@kasimirb5155]

Some people call that "metabolic chaos" metabolic flexibility. Changing from keto to carb meals is therefore a diet strategy. In that cited study with the isocaloric diet there were 3 different parameters: caloric deficit, higher protein and meal timing. It is impossible to say which changes led to which results.

[@joerockhead7246]

Huge fan of you two. thanks for posting.

[@richhand930]

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.

[@idinhatam1583]

I loved this! Probably I listened to this 2-3 times in past 3 months

[@Mat_Scott]

The best podcast on this topic I’ve ever heard. Thoughts on Layne Norton?

[@DrGabrielleLyon]

Yes!!

[@rogeriahetrick2511]

Such a sweet introduction!

[@francislyman2081]

What is the science / your opinion regarding EAA supplements? Are they as or more effective than consuming protein? Do they really provide the benefits of protein without calories because of the metabolic pathway by which the human body utilizes them, as the makers of them claim?

[@debrafischer5064]

What brand high protein yogurt does Don use.

[@jimmason3rd]

What about someone with stage 3 kidney disease? How much protein should I eat? I hate vegetables. I eat mostly protein, anyway.

[@FreyaAuroraWilding-c8v]

Would you guys please discuss if there is an alternative to whey if you're allergic to dairy (plus soy and eggs)?

[@felipearbustopotd]

I too would like a discussion on non dairy protein shakes. Shame you can't try different types of whey? Some go through extra filtration to drastically reduce the lactose. Casein is ultra low in lactose, but it's whey more expensive $$$$ than the standard whey that I have come across. Plant protein, like pea, but you can get a plant mix. 😀

[@craigemmerich]

Great interview!

[@renewtherapy6520]

How on earth are people getting 130g protein in a day of time restricted feeding?

[@v.j.l.4073]

Not. You would have to have more meals at LEAST four hours apart

[@ScottRachelson777]

Hi Dr. Lyon. I enjoy your content. I have a question, though. I'm in my late 30s and do a full-body workout three days a week (squats, deadlift, bench, strict press, weighted dips, etc.). I'm 5'8" and weigh 170 lbs at 10-11 percent body fat. I also sprint and do a lot of jump-roping for cardio. I guess you can say my workout routine is geared toward both functionality and strength. I used to consume about 1.7-2.0 g of protein per pound of body weight. I have reduced that amount to about 0.8-1.0 g per pound of body weight over the past year. I have not noticed any loss of muscle mass and, in fact, have gained a few pounds of muscle since then and have gotten a lot stronger on my two main compound exercises: Deadlift: One rep max of 450 lbs and Squat: One rep max is 460 lbs ( I can do 315 lbs for 14 reps). So, my question is, why haven't I lost muscle mass, and why have I gotten stronger despite consuming less than the recommended 1.6-2.0 g of protein per pound of body weight?

[@Thereisnorules]

She mentioned 2.2 g protein per KG body weight not per pound 50:55

[@ScottRachelson777]

@@Thereisnorules Thanks! That's still 2.2 g X 73.5 KG (I'm 162 lbs) = 161.7 g of protein daily. I've been consuming well under that for over a year and have not lost a single pound of muscle mass. I've been getting by on 100g -120g daily.

[@valentinaaspidova1399]

Hi, y'all! I'm looking for information about pot-workout nutrition if it happen after 7pm. The necessity to hit an insulin spike. I'd really love to here Dr Lyon on this one. Any pointers to her episodes here on KZbin or her site 🙏?

[@danrowland3908]

What about people with CKD? Are the recommendations of 0.6 to 0.8 too low?

[@jtea6863]

Thanks so much...this information is so very helpful.

[@remko4112]

I eat like 50 to 100 grams of protein per meal. I sometimes wonder if thats too much, but I always stay under 2000 calories a day even when I eat 250 to 300 grams of protein a day.

[@patriziagiammaria3541]

What are his thoughts on pure amino acids in powder form instead of whey?

[@kathya1956]

Need all other amino acids

[@napnap609]

In another video; I believe with Peter Attia, Dr. Layman says it's not all that crucial that you get your 30+ grams of protein as early as possible in the day. In that video he said it can be later, like 11am or noon, as long as its 30+ and with at least 2.5-3g of Leucine in that meal. Maybe that video was in relation to people who are lifting weights 5 days a week and are well tuned, whereas maybe the scenario they are talking about now is for people with metabolic issues, or are just starting out on their fitness journey, but would love to know definitively what his stance is and under which scenarios those stances fall under.

[@Changeworld408]

I avoid spiking glucose as it seems responsible for hunger so i avoid highly processed food and beverages all wheat products, sugar is highly processed and alcohol . Full fat products like meat, butter, fish and cream, vegetables and low sugar fruits but with the fiber still in it. I hear autophagy and Releasing glycogen from muscle and liver storage is a healthy way to live and when insuline secretion is low glycogeen can by used for fuel and later fat is turned into ketones which is a good way to fuel yr body and clean up deficient old proteins.

[@ChrisScott-sv5fp]

❤ Dr Lyon absolutely amazing knowledge is the justice

[@hugechimp]

Very informative. Thank You!

[@OkTxSheepLady]

Do lucine supplements help stimulate protein synthesis?

[@felipearbustopotd]

I have heard this answered by Dr Donald Layman elsewhere and he has said, all amino acids need to be present in the correct ratios.

[@robyn3349]

So interesting. I am no longer concerned with "balancing" my diet. It is fat and protein for me = meat.

[@itsagoodday2165]

Can you please interview Dr Christopher Gardner PHd. He has diff net opinion on Protein.

[@felipearbustopotd]

Yeah, totally different.😂

[@XX-qi5eu]

Christopher Gardener says 60g of protein per day is enough for 97.5% of the population, with weight lifters and older people only needing about 20g more. Vegetarians or vegans need 80g a day because vegetable sources of protein are a lower quality protein. There's a published study of weight lifters reducing protein from 1.6g per kg to 0.8g per kg and where able to add the same amount of muscle mass. Our hunter gathered ancestors ate one meal a day because they didn't have storage or refrigeration and they are very lean nonfat meat and organs and not a lot of it eating mostly plants. We don't need a lot of protein we need to be moving and exercising more. Dr. Luc De loons latest study recommended 3x deals a day of 25g protein each with 3 to 5g of leucine with bcaas increased muscle mass 47% more in older people than the group that are plant based. So timing and quality matter, but not as much as being physically active all the time. Sitting at a desk or laying on the couch doesn't happen in the blue zones. And they have the longest healthspans eating mostly plant protein. I would think the reason for lunch not needing as much protein is, because of the bodies ability to amino acid recycle which is a result of our hunter-gatherers eating one large midday meal.

[@CoryHobbs2178]

I'm on Carnivore and feel pretty amazing actually. Roughly 125g P and 130g F for breakfast and then again for dinner. Seems to be working well. Sometimes I'll need a snack for lunch though

[@St.Delescius]

I don't fully grasp the advantage of a "balanced" diet, especially when it comes to the intake of carbohydrates. 🤔

[@hdv333]

There is no requirement in human diet for carbs.

[@kathya1956]

It’s funny, some of us that go in low carb diets are lean mass hyperresponders (LMHR). We get huge total cholesterol and LDL. Every other marker is great. But if you add some carbs to diet (eg.100g) the cholesterol levels come down significantly.

[@hdv333]

@@kathya1956Can cholesterol be too high on carnivore/paleo diet, as that would explain what you say that by adding carbs your cholesterol goes down? I think I have heard perhaps a couple of carnivore space contributors saying that cholesterol cannot be too high.

[@SWLion16]

Thanks Dr. Lyon and Dr. Layman for this information. I’m a high carb low fat vegetarian, but your emphasis on starting and ending the day with a high-protein meal is quite persuasive. If I understood Dr. Layman correctly, he suggested making the middle meal low in protein; what’s the reason for that? (And thanks again for the information.)

[@Zero2Random]

From this and his interview with Dr Peter Attia, its less that he’s recommending a low protein meal, but more that the first and last meal are the most important, so if you are going to have a lower protein meal, make it the middle of the day.

[@mosesng1109]

this reminds me of the late Dr Atkins

[@bobdillen5641]

Thanks!

[@kathya1956]

Does Leyman have Greek yogurt with whey protein and fruit or does he have an actual commercial shake ?

[@charlenecausey105]

Thank you for all the great information! 😊 I believe it is distinct meals of 30 grams of protein or more. I am 66, 108 lbs., and find it difficult to get more than 30 grams in my first meal. I don’t like to use protein powders, but do 1-3x per week. I supplement w/BCAAs to ensure I hit the mark. What about the last meal of the day? Is a minimum of 30 grams just as crucial?

[@enolauke]

Yes

[@dossegundos7145]

For me it’s not hard at all, first meal 3 eggs, 1/3 lb of ground beef, 2 slices of cheese, that is close to 60 grams, no carbs, it’s been very hard for me to have more than 2 big meals per day, unless I eat my first meal early, I may add yogurt sometimes and fruit in between with more eggs, last meal similar to the first, some days I eat chicken and most days I eat pork belly for the fat, some animal protein bottled shakes offer close to 30 grams of protein, it’s hard for me to meet my weight in protein but I have build muscle at my late age and keep my body fat way under 20% no six pack I feel it but it is not noticeable but no belly, the only little fat I can pinch in my body is above my hips, my goal is to reach a 14” bicep, being 13.25” now from 12” less than a year ago.

[@tigertalks1567]

Muscle feast hydrolyzed vanilla whey..no fake sugar blended with frozen organic strawberries. A strawberry milkshake. I eat it as a dessert. I only use about 4 oz water. It is a thuck frosty strawberry shake. No protein taste.i have to limit myself to one...so yummy.a treat.

[@XX-qi5eu]

Christopher Gardener says 60g of protein per day is enough for 97.5% of the population, with weight lifters and older people only needing about 20g more. Vegetarians or vegans need 80g a day because vegetable sources of protein are a lower quality protein and so more again if weight lifting on a plant based diet. There's a published study of weight lifters reducing protein intake from 1.6g per kg to 0.8g per kg and they continued the same rate of muscle mass growth. Our hunter gatherer ancestors ate one meal a day, because they didn't have storage or refrigeration and they ate very lean nonfat meat and organs and not a lot--they mostly ate plants (the short lifespan Inuit being an exception). Dr. Luc De loons latest study had older people eating 3 meals a day of 25g protein with 3 to 5g of that leucine plus bcaas with each meal and participants increased muscle mass 47% more than the plant based group that ate the same amount of protein, but less leucine. So timing and quality of protein made a difference in protein absorbtion in older people ( no young people were in the study). Sitting at a desk or laying on the couch doesn't happen in the blue zones. And they have the longest healthspans eating mostly plant protein and small amounts of meat ( the vegan latter-day saints being the only exception). I would geuss the reason for lunch not needing as much protein is, because of the bodies ability to recycle amino acids which is an adaption of our hunter-gatherer ancestors only eating one large meal a day, usually mid-morning after a very early morning start and before the heat of the African midday sun. A lot of evidence suggests we don't need a lot of protein. What we need to be doing is moving and being physically active most of the day. And that's not possible for most of us.

[@aprilhassell1747]

What whey protein powder does Dr. Layman use?

[@trishscotland216]

I’d like to know also, just starting my journey using protein powders. Not even sure where to start.

[@trishscotland216]

@@allatomas1743 thank you 😊

[@Heartsflow]

My favorite pair! Love this one! ❤

[@RegineBrady]

Time stamps please????

[@MultiSchraubenzieher]

@dr.gabrielle how can it be that there are Bodybuilder Which only eat one meal a day and got all their protein with that meal and they dont Look small like they would if they only use 50g protein of that meal?

[@felipearbustopotd]

Can you name a few?

[@jec2006]

40:00 Why whey in the morning: quick intake and digestion

[@RC-px2vx]

And yet doctor gundry is convinced 20 to 40 grams of protein per day is MORE than enough. Pretty confusing.

[@felipearbustopotd]

Very.

[@towardsthelight4919]

I’m allergic to both lactose and casein which I know whey protein is made from milk ….so what can I take ? Are there any whey proteins that are lactose and casein free and and do they have the same amount of Leucine as well ? Thank you in advance🙏

[@karolinaremelska2404]

I have a same problem and I take beef protein, no problems with digestion.

[@XX-qi5eu]

The process of making whey separates casein and lactose leaving only trace amounts.

[@alexanderohanlon8825]

Can I ask a question, has anyone done these studies (protein breakdown/absorption) with diffrent age groups, while! Putting them on digestive enzymes and! Hcl boosters ? Because I bet it would go up, absorbtion/breakdown, by a huge margin... I bet if near no one reaches a ph of 1 or has the adequate levels of pepsin etc produced. Anyway Just a thought.

[@luisursua5338]

If we have to strive for a balance in macro nutrients - following up on what Dr Layman said about eating around 100-150gs of carbs, 150g of protein and around 60-80gs of fat. That equals to a little less than 2000 calories. If I am an individual that is pretty lean and trying to gain more muscle, which macro nutrient should I increase then to have a calorie surplus? I know it's been said that we don't really need to eat more than 150g of carbs per day due to increased triglycerides, insulin spikes, and just a better health outcome if we are instead more "fat adapted". keeping that in mind, If I then increase my fat intake to about 150g of fat or more, I would be in a caloric surplus but, that might bring other issues such as: negative impact on lipids, possible GI/digestion issues due to high amounts of fat, etc. when it comes to protein, like I've seen in most of your videos, eating more than a pound per pound of body weight is more than enough, so my confusion is.... which macro nutrient should I increase in order to be at a caloric surplus if I want to gain muscle without negatively affecting other areas or which macronutrient would be the most ideal/beneficial to use for a caloric surplus or at least maintenance.

[@hdv333]

We should only eat protein and fat. The ratio depends on the stage of training/life. I would start with 1 to 1 ratio in grams as one does not eat calories, which are heat units.

[@Alexandratheberge]

Im starting a 1000 calories a day protein sparing modified fast. I was considering taking 9 meals a day with 15 grams of protein each.But now i think it might be better 3 meals with 45 grams of protein each

[@debrahager2634]

@@Alexandratheberge How many days?

[@Alexandratheberge]

@@debrahager2634 2 weeks, down 10 pds

[@lanael7278]

Could you talk about iron metabolism on the animal/carnivore diet? My anemia worsened on 4.5 years of the carnivore diet to the point of needing IV iron infusion.

[@PlayshotKalo]

Strange. Meats, especially organ meats are a great source of iron. But you’re also a woman and women flush iron out with our monthly cycle so we tend to be iron deficient. Perhaps eat more foods with vitamin C in it to help absorb the iron you’re getting through your diet. Also, some minerals like magnesium, calcium, zinc and copper can compete with iron for absorption so get bloodwork done regularly to keep a balance. Tea, coffee, cocoa, peppermint and chamomile can also affect iron absorption.

[@tommy92660]

Probably low in copper.

[@lanael7278]

Just found out the reason for my anemia - fibroids and thus heavy periods. I believe my high fat carnivore diet resulted in higher estrogen, which promotes fibroids. Considering drastically reducing fat in my diet.

[@zoesparrow-rk7se]

That's because we need a balanced diet. Variety of plants and fruits with healthy carbs and proteins

[@nancyclarke4522]

I don't have a large appetite so I force myself to get the 30 gms in. Can a bolus of 30 gms be exteneded over a meal that takes an hour to eat? Thank you

[@barbarafairbanks4578]

Pretty sure they did agree that stretching out the protein meal (for instance, an hour or more) is not as beneficial as, say, consuming it in a 20-30min window.

[@nancyclarke4522]

@@barbarafairbanks4578 Probably in a different video. That will be even harder. Lol.

[@cyclamen831]

@@barbarafairbanks4578 I think it does not make much sense. Whey protein for example, which is absorbed fast, is absorbed in the small intestine at a rate of 10 g/ hr. Add some yogurt and blueberries, or some butter or an egg, the whole food bolus takes quite a while to be absorbed by the small intestine.

[@barbarafairbanks4578]

@cyclamen831 the debate never was, about the rate at which whey protein digests in the small intestine. Reread the OP's comment and you'll see your reasoning here has little to nothing to do with the original question. 🙃

[@barbarafairbanks4578]

@nancyclarke4522 no, that was this video.

[@synchronicity67]

I'm confused..so isn't how much protein depending on person's weight/height/age?? Or is that a given n u don't mention it because its understood!? Also wont it depend on wat time a person wakes n sleeps? Some r late wakers (like me) n I often land up having my first meal aka breakfast at ar 11 or noon! I tend to skip lunch hence n prefer bigger dinner post 10..with a snack at ar 6 n at 8..🤪

[@Rig_JW]

I've grown to hate the word "balance" when it comes to diet. It always looks to me as some for of fallacy of equivocation and a way to sound educated and moderate. For most part I see "balanced diet" as "diet equal in all and don't dig any further". Which is a weird take and most likely a middle ground fallacy. It's like saying that I have to use an equal amount of gas and windshield washer fluid for my car to run because "balance". We need the "correct" amounts, not equal or balanced amounts. Of course extremism exists. But it probably does not start just outside the "golden mean".

[@Neel_44]

Yall rock! Great information ❤

[@lizalim1559]

Can 1st meal be at 12 if intermittent fasting?

[@kathya1956]

If that’s your life, then fine. Let’s not get crazy about it. I would definitely have 50g protein at first meal.

[@felipearbustopotd]

If that suits you, stick with it.

[@stilmotionpicture]

Would this apply for intermittent fasting of 14-18 hours? Or what are the approach to this?

[@sexualgladiator]

I've seen great results combining 16:8 restricted eating with fasted training and Doctor Lyon's protocols for muscle hypertrophy. ✨🙏✨

[@skincraftorganicsllc8537]

What if I'm a 4'10" 78 pounds 64-year-old woman - do I still need 2.5 grams of leucine at least - at my first meal? Should I be shooting for 78-80 grams of protein a day - or more?

[@barbarafairbanks4578]

...yes, and yes. ...and actually about 3g leucine the 1st meal (each meal, actually) - at least 3.0g leucine because it initiates mTOR. But the whole shebang - the whole mix of EAA's, not just leucine. EARLY. For that 1st meal (6am-10am (latest) to optimize muscle protein synthesis. 1g -1.1g high quality protein per lb body weight.

[@skincraftorganicsllc8537]

@@barbarafairbanks4578 thank you, but that would mean I'd need to eat approximately 120 grams of protein in a day when I'm ONLY 78-80 pounds to reach 3 g leucine per meal. Don Layman really doesn't think people need to eat that much for a 2nd meal (based on 3 meals per day)... not to mention, even if using lean chicken breast, that would take up almost 1/2 of my calories in a day (I'm an omnivore, not a carnivore). Also - if eating a meal with an egg, cottage cheese, oatmeal & spinach, do I not consider the 2.8 grams of protein from spinach & 3.6 grams from oatmeal? Do I only consider the egg & cottage cheese? Thanks so much!

[@barbarafairbanks4578]

@skincraftorganicsllc8537 Hi there. I replied to you, then deleted it about 5mn later after researching. So, disregard if that one shows up in your inbox. You may be right. I cannot find a straight answer (googling) as to how much leucine is actually in 30g protein. I did think it was 3.0, and some sources do reflect that, while other sources state that it's 2.5g leucine in 30g protein. So, go figure.🤷 I thought I was recalling correctly that in an online course I took from Dr. Lyon that 30g protein =3g leucine. That was long ago & I no longer have access to that material. But, apparently its not that cut&dried...and maybe it depends on the type of animal protein(?) Ditto, with what's stated fm various sources on Google about whether it's 2.5g leucine (along with the full complement of EAA's making up a 'complete protein') needed to trigger mTOR (& muscle protein synthesis) ...OR, whether the amount of leucine in the mix needs to be 3.0g. The data appears to be all over the place .🙄 I did ck my Whey protein label (Designer whey). And, per its EAA analysis, 20g protein in 1 scoop (110 calories) only has 1101mg (1.101g) Leucine! Gheeze, I did think it was higher in Leucine. So, yah, if I want 3.0g Leucine in my protein drink (at least THIS brand), I'd need 3 scoops, which would be 60g protein and a total of 330 calories (if mixed w/water). That would give me 3g Leucine. I do mix a scoop of Thorne's BCAA's (leucine, Isoleucine valine) in with my Whey protein (and I think it has 2.2g Leucine). BUT, Nope!🤯...I just ck'd Thorne's Amino Acid supplement that I THOUGHT has 2.2g Leucine, and found It's got only 1.25g Leucine. PLUS this Amino Acid supplement, which I thought had only BCAA's Leucine, Isoleucine & Valine. And, BIG SURPRISE! 😆 it's got all the EAA's! Who knew?? Not me...turns out idk what hell I'm doing w/my own nutrition. And clearly, I shouldn't be on here trying to advise others 😄 But, here's something interesting - and maybe here's where I got the idea that 30g whole protein contains 3.g Leucine....across the board...it's eggs! BECAUSE - 1 egg = 6g protein - and there's .6g Leucine in one egg. So, with 5 eggs, you'd have 30g protein AND the Leucine content w/b 3.0g. I think I must've researched eggs long ago and found this data, which led me to believe that any animal protein contains 3.0 g Leucine in 30g protein. But, apparently it doesn't quite work out that way w/other sources of animal protein. 🙄 Anyhow, I'm very glad you questioned my comment, because now I at least know I'm not getting 3g Leucine in my combo of Whey & Thorne's BCAA'S (and that my BCAA supplement isnt even only BCAA's!) AND...that by taking 1 scoop Whey powder & 1 scoop Thorne's Amino supplement - that's STILL not 3g Leucine! Duh! 🥴 Well, I hope this helps you clarify. I apologize for having misled you re the Leucine requirement. I now, myself, don't even know if it's 2.5g Leucine needed for mTOR, or if it's 3.0g? (Possibly depends on age?).

[@skincraftorganicsllc8537]

@barbarafairbanks4578 thank you!! 😊

[@PlayshotKalo]

Your protein intake should depend on your lean weight, height and gender. Women need less than men and we also usually have less muscle to feed. I don’t know how much you should take at your age but I take 1g of protein per lb of body weight and that’s because I’m lifting weights and bulking. I imagine people who aren’t trying to bulk and build excess muscle really don’t need 1g per pound of lean body mass. Any more than that is just excessive, can stress your gut, liver and pancreas and some of that will be wasted coming out your sweat and being digested without absorption. Your own body weight and height probably means you also need less leucine to activate protein synthesis though there’s nothing out there that proves such. Probably just take a leucine supplement with your protein meals to be safe, and try to eat complete proteins that have all amino acids in them.

[@ins1delolo]

Time codes please

[@oskaredwall7662]

Wouldn't then a more interesting way of restoring that protein synthesis to youthful age perhaps come from raising metabolism

[@susanfitch8698]

On so your talks are usually so clear …. I feel like we have been going in circles here 🤣

[@ISSNTV]

2.2 g per kg as the baseline! Jose Antonio PhD

[@mjsmcd]

Sounds like you put gas in the car in the morning to use it during the day Same idea with protein in the am?

[@kurakuson]

130 Grams of carbs a day is a lot for me.

[@stilmotionpicture]

Depending on what kind of carbs and your activity levels. If you’re sedentary to little exercise, that’s probably too much.

[@tatywork9126]

@@stilmotionpicture it also depends on your metabolism. an active person with fast metabolism may need more than a less active person with slower metabolism.

[@stilmotionpicture]

@@tatywork9126 yup yup

[@jellybeanvinkler4878]

​@stilmotionpicture I work out, but that is still too much for me. I stay low carb for appetite control.

[@thalesnemo2841]

@@stilmotionpicture Carbs are carbs which are all toxic ! The dose makes the poison!

[@shahzamanhaque]

once hearing Dr. Robert Lustig, he told that consumption of whey protein lead to fatty acid deposit in the liver. Any thoughts ?

[@robertsnow9328]

Good question. I heard they spike your insulin pretty high also. Any food in powdered form would absorb quick.

[@felipearbustopotd]

​@@robertsnow9328That is why body builders drink so much of it.

[@donnahalstead531]

I don’t believe most Americans eat that much protein … I was eating very low carb and still wasn’t getting anywhere near that .. for instance I ate 2 eggs and 2 bacon thinking I was doing good.. but that’s only 18g … it’s eye opening when u really start looking at it .. I am so used to eating small portions dieting that it’s hard for me to eat that much

[@egyptiandeity1862]

Ads in middle of talk drive me bananas

[@believeinjesus8300]

1cup of cottage cheese big help!

[@adelamanojlovic3761]

How many grams of leucine do we need in the first meal?

[@felipearbustopotd]

2-3 grams which apparently can be achieved In 30 grams of complete protein.

[@craig4867]

As a bodybuilder, I consume 800 + grams of protein a day and 9000 + calories a day and in order to get huge muscles, you have to consume a tremendous amount of protein and calories and both of those build muscle! I workout 7 days a week, 2 hours a day and I weigh over 279 pounds, with a 32in waist, and my diet consists of plenty of, red meat 🥩, milk, eggs, cheese 🧀, and a lot of dairy products and I eat every hour on the hour and that's how you get huge muscles, as long as you're busting your ass working out! You should get at least 3 grams of protein per pound of body weight! For instance, let's say your a 200 pound toothpick, you would take 3 X 200 = 600 grams of protein you would need to consume everyday if you're a bodybuilder working out really hard! I have huge 33 inch thighs and not many bodybuilders can claim that and I have way over 24 inch arms and not too many bodybuilders can claim that and that's because of all the protein and calories I consume! Bodybuilding is 90% nutrition and everybody wants to talk about working out and that's only a small part of it and guys wonder why they don't put on any size and it's because they don't eat enough and consume enough protein and so what happens is they keep changing their workout routine and all the time it has to do with nutrition, so consequently they get frustrated, because they're not putting on any muscle size! My food bill is enormous, but if you want to be successful in bodybuilding, you have to consume a tremendous amount of food and protein, otherwise you're just wasting your time! All the bikers in my club are huge and I require that, because it's a rough and tough lifestyle and we all eat and work out pretty much the same way and that's why we all have huge muscles and we don't use machines, because I didn't put machines at my workout facility, just free weights, which requires you to manhandle the weight and by doing so, it strengthens your whole core! You must do cardio and we don't do it by riding a Sissy stationary bike, we get our cardio by boxing 🥊 and various forms of martial arts and we do this every day, we have to, because our lifestyle is brutal and when we lift weights it's brutal and I always have blood coming out of my nose when I do squats, 10 sets of 30 reps all the way to the floor, will make blood come out of your nose! Mr. Olympia, Jay Cutler has the same problem when he does squats and it's a badge of honor! By the way, all the big guys in bodybuilding and you can watch them on KZbin, all eat a ton of food just like me and they all consume a ton of protein and if they didn't, they wouldn't be where they are today, steroids or no steroids and steroids don't make you big unless you eat a lot and none of us bikers do steroids, unfortunately, there is no shortcuts and anything worthwhile in life, is never easy!

[@barbarafairbanks4578]

Half believed you UNTIL you said NO fat on your body. ...impossible, as you (should) know. So...a bit of hyperbole there to make a point? If you actually DO know your body composition metrics, you wouldn't be saying it's @ 0% fat. Just sayin😄 PS...you also forgot to mention the extra carbs needed to put on that much muscle.

[@cyclamen831]

No offense, but I am a bit skeptical.... I am not sure if this is even real. zero fat. If the point is to have muscles so to be strong, lean and agile and react fast when you fall, I am not sure you are there yet.Good luck

[@craig4867]

@@cyclamen831 . All your big-time bodybuilders, have hardly any fat on their bodies! You can be skeptical all you want but it doesn't change my world and if you took my advice and what I laid out, you could do the same thing, but it's going to take a tremendous amount of discipline and today most guys are sissies and they can't do it! Instead of coming on here and criticizing, you should be trying to learn something and asking questions, to learn to make yourself better, but nobody wants to do that! I'm All about learning and you should do the same thing! P.S. I never said I didn't have no fat on my body, so don't put words in my mouth, buy a pair of glasses!

[@craig4867]

@@barbarafairbanks4578 . Protein builds muscle, unlike what You been told, carbohydrates don't build muscle and I do get some carbohydrates and instead of criticizing and being jealous, why don't you try to learn something and nobody wants to learn all they want to do is criticize, like you and that's why you will always be a loser, winners like myself like to learn! P.S. I never said I didn't have no fat on my body and you need to buy a pair of glasses!

[@barbarafairbanks4578]

@craig4867 Sensitive much?😳 'No body fat' would be a medical emergency. And yes - those were your words. Not sure they came out of your mouth or another orifice, but that is what you wrote. Even the most brittle diabetic whose body is incapable of putting on fat, doesn't drop down to , 'No fat' on their body. That's a real crap place to be. Professional, competitive body-builders generally carry at least 10%,( or higher) fat on their body when building. When they are preparing for a contest, they go to great lengths to cut calories, cut sodium & shed as much water weight & fat as possible in order to look shredded for the upcoming contest. It's a lot of work and some personal torture to get their fat % down to somewhere around 5, possibly even as low as 3%. And yes, you did indeed, write in your bragg about all your measurements & personal best conquests, etc. that you, 'have no fat' on your body. That, now edited, braggadocious OP you wrote states nothing about your body fat, now, because you have edited it out. No one here needs glasses, dude. We all know what we read in your original comment about your magnificent body's fat comp , e.g., 'No fat on my body.' We can also see - now that you've been challenged on that comment - you have edited out any mention of your body fat. Too late...we already read it!😂 ...it's been edited.👀

[@phindilemakhanya1884]

Soy protein is there for the balnca of plants😂😂😂 I died

[@andrelemos8134]

Listening from Brazil. Very elucidating, tks. I wonder if a healthy person could take to scoops of whey protein a day? Sometimes I find it hard to achieve the daily amount of protein without using the whey protein as a support. Tks Dr, Gabrielle.

[@ausmiku]

Modern keto does not advocate 75% calories from fat anymore. Now it's more about increased protein.

[@UnapologeticAhole]

Professional body builders know all about protein intake. Probably more than you smart people do.

[@pashabederov]

I have 1-2 meals per Day, 0 carb, never eat breakfast, train in a fasted state in the mornig, and do not rash to eat right after, till about 14, have from 115 - 200gr of protein a Day, with my weight around 200lb, feel good, do not think that many meals a Day a super important, and I think that our bodyes know how to be very afficient with large portion of protein and lees frequent meals, because, I do not think, that back in our history, we allways had many meals all Day long, so our bodyes know how to preserve muscles without

[@ropiakpawel]

I think this call for splitting protein into smaller meals is because of sedentary people, who do not use their muscles enough. OMAD for exercising athletes is also probable to work as well, because working out stimulates mTOR on its own.

[@DrAJ_LatinAmerica]

Please teach me How to hit ZERO carbs? I eat 12 to 15 eggs a day, that is about 8 grams of carbs. Then I eat red meat and chicken, the connective tissue in meat has carbs. And about 2 oz of raw liver a day, again that has carbs 😢 even on days I eat oysters mussels clams they too have carbs

[@ropiakpawel]

@@DrAJ_LatinAmerica Meat has negligible amount of carbs. You can count is as zero.

[@melissawilliams1988]

​@@DrAJ_LatinAmericaa zero carb diet doesn't necessarily mean 0 carbs. It is just another term for carnivore diet which is just only animal meat & products. You are doing great. Don't stress the carbs in animal products.

[@barbarafairbanks4578]

@DrAJ-jv5sv 🤣...well, if you are SO obsessed (& obviously unhapply😥) that you cannot reduce your carbs to zero... could be a moot point - you could be compromising your health (&longevity) just by the fact you are continually stressed out over carbs!

[@Ladyloubug9]

They have a study on protein and older adults that concluded no difference with muscle growth or strength with additional protein only with weight bearing exercise. Are you saying that this study is wrong?

[@sterlgirlceline]

⭐️⭐️⭐️⭐️⭐️⭐️

[@AndrewKarczewski]

Respectfully, is it just me or is Dr. Gabrielle Lyon a little bit dreamy … ? 😀

[@charlesincharge3404]

At 18:05, Dr. Layman says he's okay with 130 g of carbs/day. I'm clearly in the wrong place; bye

[@mnsotapop]

bye

[@BlackSeedOil20]

He never said he was going to force feed you at home 😅

[@carolgacioch8523]

I eat a wfpb diet everyday and get plenty of proteins n from plants...

[@ropiakpawel]

This call for inclusion of carbs in the diet is just nonsense.

[@absbi0000]

How’s the elk hunting

[@LucidAmethyst]

Sorry Dr Layman, I don't agree, carbs are not essential and are mostly damaging. With so many people doing just fine on carnivore, it doesn't make sense to take in any carbs that the body works so hard to reject and dispose of. So a low carb, moderate protein and high fat diet is the right way to go.

[@luisursua5338]

how many grams of fat are you having? just curious.

[@LucidAmethyst]

@@luisursua5338 I match the fat to the protein. Eggs are a good example, almost exactly 1:1 fat to protein. So if I have 100g of protein, I will ensure that is matched by 100g of fat.

[@DrAJ_LatinAmerica]

Even eggs up to .4 to .7 of a gram Depending in size and type of egg, seafood, liver, meats (connective tissue) have carbs. Low amount yes, but more than zero

[@DrAJ_LatinAmerica]

"Low" might be as much as 200 grams if the person is doing long distance running and eating 5000 calories a day. Low for a office worker, no exercise and only eating 1500 calories a day might be 45 grams. Low is a very open nebulous term. And of course we don't actually "eat" calories as they are a measure of heat but use in this post just for ease of conversation.

[@barbarafairbanks4578]

...well, glad your are not a scientist (obviously)🤣

[@riddlescom]

I think everyone is different . You can't study a group of losers and compare them to me for instance. I never eat anything for breakfast. I train fasted 6 hours 7 days a week starting at 6am everyday for 20 years. . Im currently doing calisthenics and gymnastics. I also bench press squat run 45 minutes everyday. My weight had not changed in 40 years. Im 65 5 10 165 lbs. It's all genetics. Ill drink a protein shake around 1pm. Then eat something when i feel like it. Im a unicorn . Nobody even comes close to my abilities or skills. Everyone is unique. Just figured out what works. And do it. Dont be lazy . I blow goggins out of the water.

[@maureenstoddart4686]

Braggadocious. The very definition. Not impressed.

[@lindapestridge3073]

Selling sheets LoL How can you go so low.

[@johntravis7304]

Sorry but already tilted 1 min in. Stop assuming "balance" is good. Question everything and anything. Sick and tired of "balance." Give me diamond hard truth, uncensored. Zero sugar coating zero bullshit. I'm gonna go calm down and watch the rest of the vid. BBL.

[@xtdude]

150 grams of protein a day is not a balanced diet. Show me a diet that gets that while meeting USRDA for fiber and potassium.

[@GlennMarshallnz]

Lean animal based food x3 a day. Plus leafy greens including kale, and 2-3 tablespoons of chia seeds.

[@xtdude]

​@@GlennMarshallnz are my calculations wrong? I show you met not even half of your potassium for the day and just shy of 30% of fiber. Although I did assume one cup of kale. Did you mean 30 cups of kale? Because that'll get you there. :)

[@xtdude]

That being said, I do see that you can meet that with a well-designed dietary pattern. I don't even try and probably get over 70g by lunch. So my initial comment is overstated. My point is why are we so worried about getting a ton of protein when we have such difficulty with the plant based portions of the USRDA.

[@jakobw135]

P.S. & N B. Plants have EXACTLY and ALL the proteins that animal products do! The quality is the SAME as the animal variety - it's just that the AMOUNTS or less.

[@felipearbustopotd]

How much Broccoli would you need to eat compared to 100 grams of mature cheddar cheese? And would the Broccoli have the right amino acids in the right ratios for protein muscle synthesis? Cheers.

[@davidhogg1216]

Misinformation on protein - way over stated

[@berrylict]

Sorry. Junk science. (And I can elaborate, if someone's interested.)

[@mnsotapop]

by saying "junk science" anything you elaborate with is already prejudiced