#224 ‒ Dietary protein: amount needed, ideal timing, quality, and more | Don Layman, Ph.D.

This interview podcast features Peter Attia interviewing Don Layman, a professor emeritus of food science and human nutrition, about muscle-centric nutrition. The discussion begins with Layman's background and then delves into the concept of muscle-centric nutrition, focusing on protein requirements for maintaining and building muscle mass, especially as we age. Key topics include the limitations of the Recommended Dietary Allowance (RDA) for protein, the differences between animal and plant proteins, optimal protein timing, and the impact of protein deficiency in childhood. Layman emphasizes the importance of consuming sufficient amounts of leucine, lysine, and methionine for muscle protein synthesis and suggests that focusing on these three amino acids can be a more effective approach than solely tracking total protein intake. Listeners gain a deeper understanding of protein metabolism and practical strategies for optimizing protein consumption for muscle health.