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This episode is brought to you by Rupa Health, BiOptimizers, Mitopure, and Joovv.\nSkeletal muscle is the currency of healthy aging; it\u2019s an essential lever in maintaining optimal metabolic health, reducing body fat, and supporting longevity. And a major piece of building and maintaining muscle is protein consumption. Today, I talk with Dr. Don Layman about the science of muscle mass, optimal protein requirements for chronic disease prevention, performance, and much more.\xa0\nDr. Layman is a Professor Emeritus in the Department of Food Science & Human Nutrition at the University of Illinois at Urbana-Champaign. He served on the faculty at the University of Illinois from 1977 - 2012. Dr. Layman earned his B.S. and M.S. degrees in chemistry at Illinois State University and his doctorate in human nutrition and biochemistry at the University of Minnesota. He is recognized for research on protein and amino acids for muscle health related to athletic performance, obesity, diabetes, and cardiometabolic health. Dr. Layman is also a nutrition consultant to the food industry.\nThis episode is brought to you by Rupa Health, BiOptimizers, Mitopure, and Joovv.\nRupa Health is a place where Functional Medicine practitioners can access more than 2,000 specialty lab tests. You can check out a free, live demo with a Q&A or create an account at RupaHealth.com.\nGet 10% off BiOptimizers' Sleep Breakthrough and get a free bottle of Magnesium Breakthrough when you buy two or more. This is a limited-time offer. Go to sleepbreakthrough.com/hyman and use the code hyman10.\nGet 10% off Mitopure at timelinenutrition.com/drhyman and use code DRHYMAN10.\nFor a limited time, get an exclusive discount on Joovv\u2019s Generation 3.0 devices (some exclusions apply). Go to Joovv.com/farmacy and use the code FARMACY.\nHere are more details from our interview (audio version / Apple Subscriber version):\n\nThe early work that led Donald to muscle-centric health (5:54 /3:42)\xa0\n\nProtein, carbohydrates, and insulin resistance (19:43 / 14:04)\xa0\n\nWhy all calories are not equal (29:51 / 26:15)\xa0\n\nWeight-loss research looking at high-carb, low-protein diets (35:14 / 30:58)\xa0\n\nHigh percentages of women in certain age groups don\u2019t eat enough protein (43:15 / 38:57)\xa0\n\nHow our protein needs and metabolism change with age (46:17 / 41:40)\xa0\n\nMeeting protein needs with a vegan diet (52:37 / 47:08)\xa0\n\nProtein quality and muscle growth (1:01:29 /\xa0 55:25)\xa0\n\nHealthy aging, muscle, and MTOR (01:10:35 / 1:06:16)\xa0\n\nHow much and when should you eat protein? (1:18:07 / 1:15:35)\xa0\n\n\nMe at age 40 vs age 60\nFind Don on Twitter @donlayman and learn more through his website, MetabolicTransformation.com.\n \nLearn more about your ad choices. Visit megaphone.fm/adchoices