Optimize Your Protein
How much, when, and what kind — protein timing, leucine thresholds, and building muscle at any age.
How much, when, and what kind — protein timing, leucine thresholds, and building muscle at any age.
Episodes
Muscle mass is one of the strongest predictors of how long you'll live. The current protein RDA is too low—optimal intake is 1.2-1.6g/kg, and older adults need even more per mea...
In this premium AMA episode, Andrew Huberman answers listener questions about protein supplementation, comparing whey protein and collagen/bone broth across different health goa...
One 100g protein meal doesn't equal five 20g portions for building muscle. Distribution matters as much as total intake. The RDA of 0.8 g/kg is likely insufficient for muscle ad...
Dr. Layne Norton and his PhD advisor Dr. Donald Layman discuss protein science including optimal intake, timing, distribution, and the leucine threshold for muscle protein synthesis.
Andrew Huberman speaks with Dr. Gabrielle Lyon, a board-certified physician trained in geriatrics and nutrition, about how skeletal muscle is the organ of longevity and why main...
Dr. Layne Norton answers listener questions on protein intake, creatine, weight loss, and more. Provides evidence-based answers to common nutrition and training questions.
After 50, you lose about 1% muscle mass and 3% strength yearly without intervention. High protein doesn't harm healthy kidneys; athletes eating up to 4.5 g/kg show no adverse ef...
Dr. Stuart Phillips, one of the most cited researchers in protein metabolism, joins Layne Norton for a masterclass on muscle building. Key insight: high protein intake actually ...
An 8-hour eating window improves metabolic health even without counting calories - your body shifts into cellular repair mode during extended fasts. Avoid food for 60 minutes af...
Andrew Huberman has a wide-ranging conversation with Dr. Layne Norton, one of the world's foremost experts in nutrition and training, covering evidence evaluation, fat loss, mus...
Dr. Andy Galpin interviews Dr. Michael Ormsbee, a professor of exercise science and nutrition, about the intersection of food timing, macronutrient strategy, and supplementation...
Dr. David Jockers discusses the interplay between intermittent fasting, autophagy, and protein intake for controlling chronic inflammation. He explains how to balance protein co...