One of the rare times in Dr. Layne’s videos where he doesn’t say any of these 3 things: 1. “When calories are equated…” 2. “To anyone that has taken a BASIC PHYSIOLOGY CLASS…” 3. “That of what can be asserted without evidence can be dismissed without evidence” But in all seriousness, I don’t think there’s anyone I trust more regarding nutrition than Dr. Layne! Thank you for all you do in debunking the myths, giving your unbiased viewpoints, and letting science tell us fact from fiction! 🙏🏻
@@coppertopp2268 Has he said he was on ? Because his body and perf are alright, but nothing out of the "ordinary" in what's possible naturally, including by myself who's an amateur powerlifter.
@@grunt9950 the dude is like a multiple world record holder in powerlifting, idk if he’s in peak or not but his training from the vids has been going NUTS lately… idk fellas seems like some “early observations” here idk😂. Mr Norton, freakin king of the traps in that vid my man. Oh and outwork fucking rocks btw
I like the balanced views, the reasonable debates, the perspectives and open-mindedness, you know, all that stuff that doesn't get you millions of subscribers overnight but means you can educate tonnes of people in a sustainable way
I'd like to see you and Dr Gil Carvalho from Nutrition Made Simple discuss the bit about plant protein and its effectiveness in building muscle. Like you, he also comes across as someone who knows how to read, properly interpret and unbiasedly present the outcomes of nutrition studies. But he seems to have a slightly more generous view about plant protein. So it'd be great to see you two hash it out
Great video, as usual. I was a follower of Dr. Michael Greger, who talks a lot about animal protein and increasing cancer risk. It seemed strange to me. Highly processed meat or fatty red meat intake seems to be the problem, not ALL animal protein. I’m now on the Mediterranean diet (mostly plant based, w/fish) and based on the info you provided, I found myself hitting my protein goals much easier and feeling more satiated. Thank you for the great info!
Dr. Layne, I've been binge watching your vids ever since I found your channel 2 months ago. It's remarkable what you're doing! I hope you never stop, and instead of thanking you just in word, I've just ordered your supplements to support what you do, thx and take care!
i love how incredibly thorough these videos are... like do we really need to know about the heptic portal vein, protein digestion and absorption to max our health... probably not, but it is so fun learning this extra stuff, gives me 10x more value and everythign I learn in school actually becomes relevant, like It forces me to pay more attention to what I learn in physiology or biochem becuase these details might all of a sudden become relevant and I just am so unaware of it!
I‘m following you because of your pragmatic and objective approach on weight loss/ fitness in general. Most people just don’t get that you can’t undo/oversee physics. I‘ve been very successful on the KGD diet, though very restrictive and thus unsustainable for me. KGD worked very well for me because it made it very easy to cut calories, since eating mostly fat it satiated me very well, thus i didn’t have to eat as much as i did normally. -> Caloric deficit! This time im just doing basic CICO, without restricting specific food groups, instead just minimising the AMOUNT of what i eat. Though I’m trying to eat more proteins as usual. Thanks Layne!!!!!!!!❤
According to a recent study, 100 grams of protein results in a very signifcant increase in muscle protein synthesis for many hours, as compared to consuming 25 grams or 50 grams.
Thanks for these great videos. Any chance you might consider adding key citations in the video information so folks can follow up on your sources?? Thanks for the great work you do!
Love it. I recently had someone tell me I was killing my kidneys with the amount of protein I eat. From my research that didn’t seem to be the case, glad to have some additional back up on that. 0:00
Will you please do an updated video on collagen? I know it doesn't work for muscle growth. Are there any other researched benefits... ligaments, skin, etc? Thanks!!
Please please answer this question as I can’t find a satisfactory explanation anywhere: It’s typically reported that whey protein has the fastest absorption rate of all proteins at around 10g/hour. Meat protein however has reported absorption rates of less than 5g per hour. So a 40g serving of beef will take at least 8 hours to fully digest. That means you will be consuming your next serving well before you have fully absorbed your first. This suggests that the serving size and frequency are irrelevant because (at 2g/kg) you’d almost always be digesting protein? Further can you get 150g/day of protein from meat since 150/5 = 30 hours?
Informative video.. if protein synthesis is maximised with theoretically 30g high quality protein in a meal, how does that fit in with daily protein requirement? Say you're aiming for 150g per day, split 3x 50g? Is that offering no further benefit than eating 3 X 30g per day (total 90g)?
Would be cool to see you talk with Shawn Baker again, especially as he took the edge off his message and has begun promoting a few ways to add plants back in your diet. Though interestingly enough, he's always been the least dogmatic of the animal based group. Just listened to him on a podcast and he freely admits to having cake on special occasions 😂
Thank you so much for these videos. Your content is so practical and easy to understand. I am wondering if your protein powder is third party tested? I am looking for another brand to try.
Dude you are a bro with always the most useful information. This has always worried me. Thanks for the actual research that is credible , recent and explained properly. 👍 thank you!! People like to spew lies and get you scared about all the protein consumption we take in as bodybuilders...etc. Meanwhile their diet revolves around cheetos and a 6 pack. ❤
I'm currently on a cut but my diet is very high in protein, low in fat under 15% a day , high In carbs ,low in sugar, high fiber, I workout 6 times a week , im a water so I'm active 8-10hrs a day standing moving around. With that said my coworker argued with me today that my high protein diet was gonna become sugar go to waste and also give me a heart attack, I told her that was a lie and she said well my dad is a trainer and my cousin competes ( bodybuilding ) so they know what they doing and saying I'm like well I've been doing this diet for 2 months n I feel great and have lost 15 lbs already and she's like yeah but all that protein goes to waste n becomes sugar so I didn't want to keep arguing so I said " well, when you know what you doing you can have fun with food " and she flipped on me started yelling " so you saying my family doesn't know anything" 😂😂I couldn't stop laughing tbh
My AST was elevated (all other liver enzymes in normal range) and my doctor was going to send me for a liver ultrasound. I asked him to check my creatine kinase (CK) first since I resistance train frequently and intensely and that's also associated with elevated AST. Sure enough that proved out. *rainbow* The more you know...
I have my 80 year old parents on a pea isolate protein regimine. I add BCAA which has 4 grams of leucine and 1 gram of lysine to bring the levels up. The acidity of whey has been problematic for them in the past. They have the BCAA twice daily. They also have 15 grams of marine collagen to bring the lysine up.
I think when most people say “there is a cap on how much protein you can absorb”, what they think they are saying is: “only a limited amount of protein can be synthesized for the sole purpose of building muscle at a given time, and eating more than that amount is not going to support muscle growth” (which is true in the sense that if you eat one meal a day in which you consume all of your protein. Regardless of how much protein you consume in one sitting (or when protein consumption is not spread out adequately throughout the day), it will not allow for all of the protein ingested to serve the purpose of growing muscle…correct?)
Regarding protein and kidney health, other than the studies on plant protein, can you provide the studies of animal sourced protein for patients with renal disease having better outcomes?
@biolayne Question. Dr Layman says that you need to have at least 35g of protein per meal to trigger muscle protein synthesis. But here you are saying a range of 20-40g. Would you agree with Dr Layman?
Earnest question, not trying to start a flame war or anything, but if the protein-cancer connection is truly so tenuous why does Valter Longo promote protein restriction so heavily, except in older people, as part of his longevity protocol? I get he's just one guy, but he is "the" guy I'm always hearing everyone defer to on matters of longevity. Seems like he's incredibly respected in the field, and what you're saying flies in the face of some of his recommendations. Also, not sure if the comparison between lifting and eating, in terms of elevating mTOR, is really fair. You lift maybe 3 or 4 times a week, whereas if you're eating high protein you're getting that spike every few hours.
I have end stage renal disease, funny story is thats actually a prescription alot of dialysis patients get, we get prescriptions for boxes of protien shakes and protien bars 😂 now to be fair im a home dialysis patient so they have to give me a big box to go home with, but years ago when i was in clinic they just had nice chilled protien shakes they would bring to me before treatment if i needed it, or sometimes even if i just was like "hey can i have one" 🤷♂️ i was just talking to my doctor yesterday and he was like consume as much protien as you can but make sure you watch the intake of phosphorus, potassium and sodium. Those are really the 3 main concerns for dialysis patients.
It’s actually the liver that metabolizes ammonia. Hence the condition hepatic encephalopathy And people with liver disease have low serum protein because one of the livers jobs is to synthesize protein
Concerning Myth No. 1. I'd like to know if more than 40 g of Protein per Meal is wasted and goes to gluconeogenisis. I do IF, it just fits my lifestyle and I can easily eat 100 g protein meals twice a day. Does this mean that like 60 g of protein from each meal is wasted? I eat 180-200 g of protein a day. Eating 5 meals a 40 g of protein a day is not really suitable for my lifestyle. If I start eating early in the day I just get a ton of cravings for the whole day. But fasting until noon is easy. And it allows me to eat less but bigger and way more satisfying meals. I can stick to that plan way easier. But seriously. How many gains do I leave on the table that way? Maybe I have a eating disorder but I can easily eat my maintenance calories and more in one sitting. Especially high fat low carb is really easy. Like carniverore. I can eat like 3 pounds of ground beef in one sitting.
Whenever I am cutting calories, I usually chew a lot of sugar-free chewing gum as a way to curb my hunger/appetite. Are you aware of any reliable study about long-term effects of chewing gum on health?
Someone in the 80's warned me about the excess stomach acid from chewing too much gum and potential risks. Apparently you can swallow air too, leading to gut problems. I think there is plenty of research on this, but you have to chew a lot of gum. Lots of artificial sweetners on an empty stomach stomach can also cause problems. Then the excess saliva can cause problems to your teeth
So on 1, it’s actually a minimum, you want at least that to max the anabolic response. The aminos themselves get used for all kinds of other things besides muscle protein, like everything from intestinal lining to white blood cells, so more the better
Hi Layne. Please go through low calorie diets and Sirtuins if you get a chance. Like does it mean a Calorie deficit or just lowering the calories and therefore the metabolism over time?
If your meals consist of 20-25 grams of high quality protein, like whey or chicken for example, which already max out Muscle Protein Synthesis, what should then be your protein intake per day? Should you still aim for a total daily intake of 2.2 grams of protein per kilogram of bodyweigt? And if so, why?
On myth one has their been much direct research in comparing different protein sources for digestion timelines? It "feels" like an 12oz steak and some fibrous veggies is being digested for longer than 75g of whey and I would assume that means your blood amino acid concentration would be elevated at a later time post feeding with steak than with whey. 1) does the feeling of fullness accurately correlate with still absorbing amino acids? 2) if it does, does that mean slower digesting foods are promoting an anabolic state for longer so for max anabolism , one dose of 75g protein in steak veggies every 8hrs might be equivalent to 3*25g of whey in that same 8 hr window?
If I ever eat 60 grams of high quality protein in 1 meal, is anything getting wasted? Is there a negative implication? In what way is it not optimal? Does it also mean it's unoptimal? The only implication I can think of is, although everything gets absorbed, eating X amount of protein per day over 2 meals is less optimal than 5 meals cause it amounts to less oportunities for MPS.
I’m sure 99% of people when they ask how much protein can be “absorbed” from one meal is asking what you are asking, which is how much of it goes to places its needed as protein before the rest is converted to fat and stored or glucose and burned. Its a very valid question because many people who would limit protein might have issue such as stage 3 fatty liver where the portal vein is already overloaded because the liver is clogged. But to reverse the damage you need to remove the fat (normally by some form or fasting or caloric restriction) and you need protein to build new liver cells. I did see an old video saying that if you have fatty liver, rather than eating 100 grams of protein in one meal (for OMAD), you would do much better eating 25 grams per meal spaced out every 4 hrs. The liver needs to process this with its few remaining functional cells while you need enough to rebuild the dead cells in the liver, and also for muscle tissue. So it’s easy to see its like trying to get the fox, the hen and the bag of corn across the river in a tiny boat one at a time without leaving the hen to eat the corn or the fox to eat the hen. Whats most important if you are near irreversible liver damage? I think eating just the right amount for that, and increasing protein as the liver has more cells to process it. The skeletal muscles will recover later if needed. But for a 100% healthy person you can eat all the protein you want and as it has been said for 100 years, if you eat more than you can absorb (properly utilize), you are eating expensive carbs (or fat).
@@imho7250 Don't eat huge diner,skip the breakfast,eat all your food into a 8 hours window.For the liver is very important the rest,to repair itself.Liver is working during the night,and it takes the break,and the rest early in the morning.Then come the breakfast that strike and hit the liver rihgt it is sleepy,and this conduct to the stres,angry,and damage over the liver,resulting bad functions,residual waste,damaged cells,etc.The breakfast is the worst thing of the modern society,anyway the body don't need it after night sleep,the morning hunger is just in our brain,because of the carbs addiction of the brain,who is looking for the carbs from our breakfast.So the rest of the liver is prime,then spread all food intake,in portions of 3 ours intervals between meals,to not charge the liver with huge working volume at once,durring those 8 hours window,of feeding.No sugar,sweets,candy,snaks,juises.Take the carbs from veggies,legums,they are more naturaly friendly to the liver.A portion of leafy greens,spinach,cabbage,brussel sprout,beetroot,brocoli,cruciferous in general,will provide enough carbs to make peace with your brain,who is sugar adicted.Fruits,hmm,just little,portion in susteined effort day,or stressful,day but the fruits must be berries.As healty fat,avocado,butter,yogurt,keffir,avoid milk,it have them own carb,the lactose.In butter,yogurt,kefir,the lactose had losed.The liver need fat but healty fat.Eat mainly boiled food,no frised in oil.Eat olivs,meet,dairy,eggs.Eggs 1or 2 with each meal,soft boiled,the eggs are wonder for the liver.Eat wallnuts,and pumkin seeds,if it is posible,grinded,a hand cup daily.No detox juises,or detox shits,let the liver to detox itself,it know better how,when and how much,because the bile liquid is reciclable,and it is bad to force detoxifing the liver,thos will results in toxic bille,who is reabsorbed by the liver,becoming self intoxicated with itself waste,so just give to the liver rest and propper nutrition,to rehab itself.If you have questions,don't hessitate.Hope this help,Salute,from Romania.Excuse my English.🤚👍😃❤️
Just to be clear.All the studies that quote the negative influence on healt,im not sure if any of them were done on people like us,wegit lifting 5 days a week non driving or smoking and generally healthy lifestyle
So what actually happens to the protein if you eat like 100g at once? Since it can't really be stored and only a fraction can be used for muscle protein synthesis. And if you're also eating plenty of carbs there's not much incentive for the body to use it for gluconeogenesis...so I'm wondering what actually happens to it?
It will be stored on your body as fat. Not directky fron protein storrd to fat. A part of it it will be breaked down in ammoniac and then in urea and will be eliminated fron your body and a part of it it will be transformed in glycogen if I am remembering well and then if your body glycogene stores (muscle, liver) are full it will be stored as energy(fat). I might not remembering well but that is what is happens with the excess of protein.
As far as I understand, it'd be slightly better to distribute our protein intake in 5-6 meals rather than doing it only in 4 meals. Is that what Biolane means?. Thanks
Can you make a video on BCAAs for people on a modified ketogenic diet. Whether it may have extra utility given the need of some restriction of protein.
While on the subject of protein, is there any reliable research data that shows a difference on muscle building and/or lean mass weight loss, between using whey protein as a supplement versus casein protein? I know that casein gets absorbed more slowly so it gets relegated to an "evening/night" supplement but is there any actual data that shows a functional difference, since they're both complete protein sources?
Effect of Dairy Proteins on Appetite, Energy Expenditure, Body Weight, and Composition: a Review of the Evidence from Controlled Clinical Trials (2013) The Effects of Pre- and Post-Exercise Whey vs. Casein Protein Consumption on Body Composition and Performance Measures in Collegiate Female Athletes (2013) Whey Versus Casein Supplementation in Physically Active, Healthy Individuals (2022) Btw, you are obsessing over things that are not that important in the long run.
If by “utilize” you mean protein bio-availability, then here’s the ranking; 1. Whey isolate 2. Whey concentrate 3. Eggs 4. Milk 5. Fish 6. Beef 7. Chicken 8. Rice 9. Soy 10. Wheat 11. Beans 12. Peanuts
I’ve seen two nephrologist about my ckd. I have stage 3 FSGS . The first neurologist said I had to eat extremely low protein. .7 g per kilogram of body weight which is next to nothing. I got a second opinion from another nephrologist, she said the total opposite. That it wouldn’t matter how much protein I ate it wouldn’t harm the kidney. So im confused and stay in the middle lol
Too much of a good thing is a bad thing, in the case of protein not real bad. I think we know this. What about protein increases myostatin, except with some like broad beans, which decrease myostatin? If you hit a wall and the excess protein is becoming a slight negative plus increasing myostatin, surely it is something to you want to adjust to better efficiency
I knew the protein absorption one was bs from the start. I was eating about 350 grams of chicken and about 400 grams of rice for lunch for a long time and got huge, so yeah
your body can absorb lots of protein at once but it will not be used for muscle building, only a certain amount is used for muscle buildings and the rest is used for other body functions, therefore it is stupid to consume all your protein in one or meals a day because its not optimal for muscle growth. it is better to space out your protein in 4 or 5 meals a day
I recently ate the exact same thing for 7 days straight because its the easiest way for me to do a cut. But one day i randomly had insane diahrea for an hour. How?
Isn’t this info outdated now, specifically how many grams of p go towards muscle protein synthesis? Weren’t there more recent studies showing up to 100, possibly more g of protein, went towards muscle protein synthesis? New technology was able to “trace” “where” the protein “went”?
When I went high protein, low sugar/low carb….my vitals improved almost immediately. Within weeks my fasting glucose dropped from low 90’s to 80. My blood pressure was the biggest surprise, went from a 140/90 to 115/70 within weeks. The human body is omnivorous. Sugar and carbs need to be kept in check, not protein.💪 Great video.
Just curious...how would you know it's the high protein per se? If you only go low sugar/carb (keeping protein the same) ...your glucose and bp would still drop imo
We have x amounts of studies that shows something and then there's these gurus who find one study who show it's not true and suddenly that's the absolute truth. Gotta love the internet.
I’m a noob with this stuff but after watching this it seems although people are confusing the word absorb with optimal- they may be right? eating more than 30g per meal isn’t ideal? IE it would be best to spread out 5-6 30g meal versus 1-2 60-80g meals. I guess the question then would be does it only matter if you want to be at the absolute peak of performance or would it matter for someone like myself who isn’t buff and not looking to get buff but just wants to get in my protein each day. Also. For the algorithm!
well the answer to this would be like: it depends. the 30g rule stems from protein being converted into Glucose if you ate too much of it, or if you absorbed too much of it in a given period of time. now there exaclty lies the problem: how FAST do you absorb certain proteins within or absent of a whole meal? Seemingly the answer is different depending on the protein. Whey is supposed to be absorbed very fast so it could pass this protein to glucose conversion threshold more easily than casein, which is absorbed slower. So I would really like to see an in depth analysis of layne discussing this, because I feel like this is a very nuanced topic.
@@Michaah the other thing to think about is (as stated in the video) the quality of the protein (specifically the amount of leucine). 30 grams of whey, casein, egg, meat etc... will provide enough leucine in 30 grams of protein to trigger muscle protein synthesis. 30 grams of plant protein won't, so you'll need more grams of protein each time you eat.
@@NJN23 Yeah that is true. Yet i still dont quite understand how exactly this works with the plant protein. All the measures bioavailability seem to evaluate it differently.
Dude youre not even lifting yet you worry about these dumb af hypes? 30 gr rule? Ridiculous. Me as a big guy know I can consume more than 30gr in one feed and it gets absorbed just as well. Just start training, Fuq science
