The Science Of Protein And Longevity: Do We Need To Eat Meat To Live To 100?

Episode 710 1h 36m


If we want to age as well as possible, maintain function and strength, and stay independent as we age, there is a key area of our physiology that we need to pay attention to: muscle. Skeletal muscle is the currency of healthy aging; it’s 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—which is often a controversial topic in the nutrition space.

Today on The Doctor’s Farmacy, I talk with Dr. Don Layman about the science of muscle mass, and optimal protein requirements for chronic disease prevention, performance, and longevity, and how to pay attention to these things in our daily lives. So many people are confused about how much protein they should be eating. Dr. Layman and I break down the right amount for optimal muscle synthesis and maintenance versus what the government’s Recommended Daily Allowance suggests, and we discuss what that looks like for each meal of the day.

We also discuss the role protein plays when it comes to weight loss, stabilizing blood sugar, and reversing metabolic syndrome. Dr. Layman and I talk about the best sources of protein, from a muscle-centric point of view, as well as the connection between dietary protein and mTOR. I Think of mTOR as a “longevity switch” that is influenced by when and what we eat, among many other factors. We also talk about essential amino acids and why they are such an integral part of building lean body mass, the relationship between resistance training and protein intake, and so much more. I hope you’ll tune in.


This episode is brought to you by Rupa Health, Joovv, MitoPure, and BiOptimizers. The Doctor’s Farmacy podcast works with a select group of sponsors to allow for ongoing production and allow it to be zero-cost to anyone who wishes to listen to and watch the podcast.

Topics Covered

  • The early work that led Donald to muscle-centric health


  • Protein, carbohydrates, and insulin resistance


  • Why all calories are not equal


  • Weight-loss research looking at high-carb, low-protein diets


  • High percentages of women in certain age groups don’t eat enough protein


  • How our protein needs and metabolism change with age


  • Meeting protein needs with a vegan diet


  • Protein quality and muscle growth


  • Healthy aging, muscle, and MTOR


  • How much and when should you eat protein?


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Resources Mentioned

Host & Guests


Automatically generated. Please forgive any typos or errors in the following transcript. It was generated by a third party and has not been subsequently reviewed by our team.

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Ep. 710 - The Science Of Protein And Longevity: Do We Need To Eat Meat To Live To 100?