Protein Amount, Quality and Timing - with Dr. Donald Layman | The Proof Podcast EP 236

In Episode 236, I’m joined by Dr Donald Layman to hone in on protein amount, quality, and timing. 👇 Visit The Proof website for supporting studies and the full show notes 👇 There is endless online dialogue on protein. We continue to see bold claims from every direction; some influential figures spout that protein is damaging to long-term health, while others push supplements and extreme diets in favour of increasing protein intake. We’ve examined protein on The Proof before, but today I am joined by Don Layman, PhD to offer clarity and open on a new perspective: how does protein interact with skeletal and metabolic health? Dr Donald Layman is a leading researcher on protein, nutrition for athletic performance, obesity, diabetes, and cardiovascular health. With a highly respected career spanning over 40 years, Dr Layman has received numerous awards for his research and nutrition teaching. He is Professor Emeritus in the Department of Food Science & Human Nutrition at the University of Illinois at Urbana-Champaign, and brings a lifetime of research and education to today’s conversation. In this episode, we delve into the interaction between protein consumption, skeletal muscle, and metabolic health. We examine age related changes to muscle, muscle protein synthesis, and longevity. Dr Layman also provides guidance on how much protein to consume and at what time. Specifically, we cover: 0:00 Intro 5:00 Muscle & Metabolic Health 14:00 Moderate vs HIIT Training 16:29 Are Aging Outcomes Genetic? 19:15 Longevity vs Vitality 24:40 Muscle Protein Synthesis 43:03 Is the Protein RDA Sufficient? 56:05 Protein Intake for Aging 59:48 Why Leucine 1:03:33 Longevity Misinformation 1:16:08 Cardiovascular Disease 1:25:30 Protein Distribution 1:29:17 Questionable Industry Funding 1:34:09 Meal Timing 1:39:33 Protein Threshold 1:43:26 Danger of Cold Therapy 1:46:20 Important Supplements 1:49:20 Chronic Kidney Disease 1:52:41 Outro Having followed Dr Layman’s work for a long time, it was great to have him on the show today. As an open and informed discussion – including some points where our views didn’t identically align – there is certainly room for many more conversations. I look forward to having Dr Layman back on the show in future. Connect with Donald Layman, PhD: • Twitter: • Website: The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit  Enjoy, friends. Simon ==== Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit • The Proof with Simon Hill - • Book: The Proof is in the Plants - • Apple Podcast - • Spotify - • Instagram - • Twitter - • Facebook - • Two week meal plan - • Plant Performance - • Use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit