Summary of The Science Of Protein And Longevity: Do We Need To Eat Meat To Live To 100?:
In this episode of The Doctor’s Pharmacy, Dr. Don Layman discusses the benefits of a protein-centric diet and its role in muscle development, obesity, and longevity. Dr. Layman is an expert on protein and amino acids for muscle health, and he emphasizes the importance of maintaining protein turnover to maintain healthy body proteins and metabolism. Dr. Layman’s discovery of the importance of muscle development for healthy aging is related to his work on malnutrition in children and body composition, as muscle is a metabolically active tissue and a flexible way to burn calories and regulate metabolism. The conversation also touches on the confusion among the scientific community regarding optimal nutrition for longevity and athletic performance, with some advocating for veganism and others for a muscle-centric approach.
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Protein-Centric Diets: The Middle Road of Optimal Nutrition
With so much conflicting information about nutrition and diet, knowing what to eat for optimal health can be challenging. Should we be vegan or carnivores? What about the middle ground? According to Dr. Donald Layman, professor of emeritus in the Department of Food Science and Human Nutrition at the University of Illinois, Urbana-Champaign, a protein-centric diet is the way to go.
Why Protein-Centric?
Protein is essential for building and maintaining muscle, but its role in health goes beyond that. Dr. Layman and Dr. Gabrielle Lyon, a functional medicine physician, and expert in muscle-centric medicine, have coined the term “muscle-centric health.” Muscle is a highly metabolically active tissue that burns more calories at rest than fat or other tissues. The more muscle we have, the higher our resting metabolism, resulting in easier weight management and better metabolic health.
Muscle also plays a vital role in aging well. As we age, we naturally lose muscle mass, resulting in sarcopenia and decreased muscle strength and function. Sarcopenia significantly contributes to disability among older adults, and even small losses in muscle mass can have significant health consequences. A protein-centric diet can improve muscle health and prevent sarcopenia, leading to better mobility and quality of life in our later years.
What is a Protein-Centric Diet?
A protein-centric diet is not a fad but a way of eating that emphasizes adequate protein intake while controlling calories. It is not a one-size-fits-all approach but a middle ground between extreme diets like veganism or carnivory, where adequate protein intake may be a challenge. The Institute of Medicine recommends daily 0.8 grams of protein per kilogram of body weight. However, Dr. Layman suggests that this may not be enough for optimal muscle health and recommends a range of 1.2-1.5 grams per kilogram of body weight, with the upper end being appropriate for athletes and older adults who may need more to maintain muscle mass.
The Best Sources of Protein
Not all protein sources are created equal; some provide more significant muscle-building benefits than others. High-quality animal proteins like lean meats, poultry, fish, eggs, and dairy products are the best protein sources. These protein sources are complete proteins, meaning they contain all nine essential amino acids that our bodies cannot produce and must obtain from our diet.
Plant-based protein sources like beans, lentils, nuts, and seeds are also beneficial but may not provide all the essential amino acids in adequate amounts. Combining different plant-based proteins throughout the day can ensure sufficient amino acid intake. Additionally, protein supplements like whey or pea protein powders can be a convenient way to increase protein intake, especially for athletes or older adults who may struggle to meet their protein needs through whole foods alone.
The Bottom Line
A protein-centric diet is a balanced, sustainable way of eating that emphasizes adequate protein intake for optimal muscle health and metabolism. While animal protein sources provide the most significant muscle-building benefits, combining different plant-based proteins and protein supplements can also be beneficial. As with any dietary change, talking to a healthcare provider before significantly changing your eating habits is essential.
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