Don Layman, Ph.D., shares his best practices for getting enough protein for optimal health and longevity.
You may know that eating enough protein gives you optimal energy, immunity, satiety, hormonal balance, and more, but it's also one of the most essential macronutrients for longevity. See, protein is a building block of muscles, and we know that maintaining lean muscle mass is critical for longevity. Essentially, if you want to live a long, healthy life, you need to pay attention to protein—period and full stop.
But protein can be an emotional topic in the nutrition space, filled with clashing expert opinions and conflicting research. That's why we consulted Don Layman, Ph.D., one of the world's leading protein and amino acid requirements researchers, on this episode of the mindbodygreen podcast.He has spent over 30 years investigating the role of protein in muscle-centric health and has over 120 peer-reviewed research publications on the topic. In short: Layman is the guy when it comes to protein. And if you're serious about getting enough protein, you'll want to consider his best practices ahead: Aim for 100 grams of protein per day The current Recommended Dietary Allowance (RDA) for protein is 0.8 gram of protein per kilogram of body weight per day, but that number estimates the minimum amount of protein you need to eat to avoid nitrogen imbalance and muscle loss. And as Layman previously tells mbg for our 2023 Wellness Trends: 'Nobody I know is after minimum health. We're after optimum health.' Plus, that '0.8 gram per kilogram of body weight' becomes a bit difficult to visualize. That's why Layman makes it simple by recommending at least 100 grams of protein per day, across the board: 'We find from a metabolic standpoint, working predominantly with women, that if they get below 100 grams per day, they lose most of the benefits of protein: fatty acid metabolism, insulin sensitivity, weight loss, satiety,' he says. 'All of these 'grams per kilogram' and stuff I think people just find confusin
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