Today, we will be learning why our muscular skeletal system may be out most important organ we have and how a Muscle-Centric Nutrition approach contributes to our to health and longevity and can preventing obesity, and other health issues such as cancer. We’ll be looking at the essential roles that protein and amino acids play, optimal dietary protein needs, ideal timing of protein intake, best sources, and everything we need to know about protein synthesis. 

My guest is Don Layman, Professor of Food Science and Human Nutrition at one of the top agriculture colleges in the world, the University of Illinois Urbana-Champaign College of Agricultural.

  Don earned his B.S. in Chemistry and M.S. in Biochemistry at Illinois State University and his Ph.D. in Human  Nutrition and Biochemistry at the University of Minnesota, St. Paul.  

His research focuses on understanding the protein and amino acid requirements and interrelationship between dietary protein and carbohydrates needed for adult health. 

 In particular, his research seeks to understand the impact of diet and exercise on obesity, type 2 diabetes, and metabolic syndrome in adults.  His work has helped to define the role of branched chain amino acids (BCAA) in skeletal muscle metabolism.  

BCAA provide an important energy source for muscle during exercise and also serve as a critical regulator of muscle protein synthesis during recovery.

 During exercise, oxidation of BCAA increases, resulting in production of the amino acid alanine and a rapid decline in plasma levels of BCAA. 

Amino acid supplements prevent this decline in plasma amino acids, enhance recovery of muscle protein synthesis and interact with insulin to help stabilize blood glucose. 

His research continues to define mechanisms for control of muscle protein synthesis and differences in dietary protein needs for men versus women and for adults with sedentary versus active lifestyles. 

He’s dedicated over 40 years investigating the intricate role of dietary protein in muscle protein synthesis and the impact of diet and exercise on obesity, type 2 diabetes, and metabolic syndrome in adults. 

His research has significantly contributed to our understanding of the interplay between nutrition, muscle health, and overall well- being. 

Well Learn:

1. The Basics of Protein and Amino Acids and their role in Nutrition
2. Why Leucine, Lysine, and Methionine are Essential Amino Acids and foods we get them from
3. Key things we need to know about protein synthesis
4. Recommended Dietary Allowance (RDA) for Protein, how it was calculated and why it’s not optimal
5. The optimal amount of protein we need based on Don nLayman research
6. How the size and frequency of meals impacts muscle protein synthesis
7. Small meals versus big meals?
8. Specifics around protein intake that should be followed with time restricted eating.
9. How to track their protein intake effectively
10. How to determine the quality of protein sources, what are our best sources
11. And how factors like absorption rates play a role in protein source selection
12. Don Laymans thoughts on plant-based and synthetic "meats" in the market from a nutritional standpoint
13. High Protein Diets for Fat Loss - Results from Clinical Trials
14. Consequences of Protein Deficiency in Childhood, how it impacts long term health
15. Optimal protein intake amounts for a child
16. Saturated fat and our health
17. Muscle-Centric Nutrition Philosophy
18. The significance of our muscular skeletal system to health, longevity, preventing obesity, and other health issues such as cancer
19. Role of Muscle in Glucose Storage and Insulin Resistance
20. The connection between muscle health, insulin resistance, and the development of diabetes 

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Links for Don Layman Ph.D.

Web sight: metabolictransformation.com

Bio and Research: https://fshn.illinois.edu/directory/dlayman

Twitter: @donlayman

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