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DON LAYMAN 12 | Elderly adults: RETAIN YOUR MUSCLE & BONE MASS with HIGH PROTEIN BREAKFAST & DINNER

http://www.DoctorsToTrust.com
presents episode 595 | Dr Don Layman
Dr Peter Attia podcast

Studies on protein-carb balance in diets…
-food pyramid [high carb-low protein] vs
-high protein & low carb
Results:
-high protein & low carb group:
~lost more total weight
~lost more total fat
~lost less lean mass
~stabilized insulin & glycemic regulation
~lowered triglycerides

Studies on protein-carb balance in diets…
-both groups lost weight
-protein group lost 8 pounds
[6.5 of that was fat loss] Dieticians said:
-protein group never complained about
hunger or wanting snacks
-carb group were always snacking & hungry
“High protein partitions weight loss towards fat;
protects muscle & lean tissue.
Has higher satiety”

“We want weight loss, but not lean mass
loss–especially in adults”
-in same time: older adult in bedrest will
lost 4 times muscle mass
-weight training can help, but very hard
to get it all back
Question: When does leucine really matter?
-like bone health: 40 years old is on back end!

Study: 90g protein distribution:
1. 30g each meal 3 times
vs
2-. 10g; 20g; 60g
Results:
-more protein at breakfast group:
~higher protein synthesis!
“Should have been 40-10-40.
The first and last meals are most important”
-When trigger mTOR at first meal…
it is STILL TRIGGERED 5 HOURS LATER!
“So, why leucine for mTOR at lunch if it is still stimulated?”

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