@@CruzWithMe In her protocol she aims for nit triggering insulin. So she suggests no more then 45 grams of carbs at a meal. Now im pretty active so I do have a small carb meal blueberries and yogurt apart from my two protein meals. Hope this helps.
Love this discussion. So many great questions. I love the clarity on the unknowns. So much is about putting things in to practice to see what works for the individual. How much and how hard someone trains will obviously shift needs but having the baseline is great. Food choices and that persons response to that food is just another consideration. Wish they made glucose monitors a more common thing.
I just recently found your youtube and I’m enjoying all the info! This was a great video. I find myself full and not hungry for a long period of time if I have a high protein breakfast. If I do low protein, I find myself looking for food more often and can easily over eat.
If I eat a high protein meal, it slows me down and I get sluggish and tired so I have to fast all day long and then just have one meal with protein before bed.
Hi Dr. Lyon, I'm a brand new subscriber, but I've been following your conversations on many outlets here on RUclips, along with a few other sources. As a 54 year old natural bodybuilder I'm convinced that the approach of consuming the largest percentage of my protein for meal one is the reason for my continued muscle growth. The remainder of my meals and the timing of them is based more on instinct; sometimes I eat within a 2 hour window, and at other times I may go as long as 4 hours. It may depend on whether I plan to workout in the evening, or even what body part I'm working as to whether the subsequent meals are more protein rich. In either case, I can attest to the benefits of meal 1 being the most important for my largest dose of protein. I'm so excited to be a subscriber, and I look forward to each new valuable video and interview you post. Dr. Layman and yourself provide sound advice and research facts that I find genuine. Thank you! -Keith
@Mean Bean Lyon is just a puppet and trying her best to ride on Layman's more established name. In other videos, Dr Layman said that the first meal is the most important. If you leave 3-4 hours between meals, that will be enough to return MTOR to a more normal baseline. As long as you have protein in Animal sources of at least 30grams or more then that's fine but no more than 50-60 grams because after that there's not much improvement at all.
@@littleyummy1517 Well, Layman is the nutrition researcher, and Lyon is the physician clinician. Layman serves as the finder and publisher of scientific information, and Lyon is in the field of applying those findings in treating and educating her patients (and us). Layman doesn't have a YT channel for disseminating and explaining the information to the public, but Lyon does. Not difficult for most of us to understand.
Eat mostly meat until you are full and then wait until your body says it is time to eat again? Almost like the body might actually know when you should eat. ( attempt at humor, but very much true )
I am a newbie to you all channel. I love listening to you both. I have learnt this one thing and admire you all for this, “intellectual integrity.” Saying you all don’t know, although you all know so much. It’s an admirable quality. Love you guys! ❤️
Curious as to protein intake. The discussion doesn’t go over an approximate 55g-60g of protein per meal. Dr. Layman stated that above 50-60g that there’s not much muscle benefit. But what if you are at about two meals per day and need approximately 200g of protein for your body size (Athlete)? Does this mean it’s better to have four meals of 50g per meal? But then your looking at the1980’s plan that the discussion says isn’t good. ?
When people are older, their metabolism changes that they have greater difficulty digesting proteins. I wonder how their bodies will manage a high protein diet.
2MAD feels right to me, 4-6 -meals- hours apart, with the first meal lean and the second meal fatty, before 7pm. If I want to push the limit, I might add a meal in the morning after doing resistance training the day before. I'm experimenting with that. I do like doing resistance training fasted somewhere around noon. I like to skip a day of eating on the weekend and/or midweek. Won't being insulin sensitive (fasted, perhaps after fasted workout, even) cause better absorption of protein? (So, less required in that meal?) I'm thinking that means a bit lower first meal protein works. Being keto, I feel like I want to eat sooner than four hours if I eat lean, too-I want to get that fat, but not in my first meal, because I want to absorb the max protein. Maybe that means something like 25g, 30g (in something like a shake, maybe with some loose meat), 35g? Is it true that ruminant meat requires less than seafood or poultry? I'm still trying to work my overall weight down and build at the same time, and in addition, I fast to spike my ketones for the therapeutic effect on chronic spinal inflammation, so that's why the weird schedule. PS: This was the right discussion at the right time for me, as I need to start aggressively shaping, having beaten diabetes three years ago and basically stalled for over a year.
Actually Andrew Huberman talked about protein timing and this study that showed its tightly related to the circadian rythm. Test showed that protein ingested between 5 and 10 in the morning (the earlier the better) produced a higher response for same amount of daily intake of protein and calories.
I wake up around 6pm and have my first meal “dinner” between 5am-630am . Wonder if the protein protocol works the same way if you have a reverse schedule and sleep during the day and stay up all night.
I would love to see a long conversation between the two of you, Shawn Baker, Paul Saladino and Ivor Cummins. That would be an awesome exchange of ideas and data.
Ditto! That'd be so great. Or even just the two of you and each of these people in individual interviews. So many great people together, otherwise perhaps a series of several interviews as I just know one hour wouldn't be sufficient! I'm interested to know your thoughts on time restricted eating. Currently I follow 20:4 after civid left me with severe digestive issue's so I decided to try time restricted eating in an effort to allow my digestive system to heal and rest. I don't restrict the amount of food, but I never stuff myself because I just don't like that feeling and it sort of feels like that could lean towards a binge type eating disorder. Instead, I eat a couple of times within that 4 hour window and try to track my protein to be sure I'm eating enough, as I realized I was not eating enough for a while. Would a 4 hour window be sufficient in terms of the body being able to process and receive enough of the protein consumed within that timeframe? I am 127 LB, 5'7", female, 44 yrs and had covid last year which has severely affected my lifestyle. I had no comorbidities and before covid ran 6 miles a day, hot yoga and ruck hiking. No health issue's at all and followed keto for many years.. After covid I've had high BP, heart palpitations, breathlessness even walking between rooms, extreme fatigue, brain fog, full body inflammation and pain, excess histamine and new food intolerances. I can't believe it. I also have extreme muscle loss due to my inactivity. Right before covid, my body comp was 13% fat. 1 year after covid it's 26%. I physically see it and of course feel it in basic daily activities. My weight has literally remained the same at 127 Lb for several years except, except composition is just awful. I'm pretty much carnivore these days and only ruminate animals as covid also left me unable to eat pork or chicken.. I also eat a lot of egg yolks but again, now I can't eat egg white's. I never expected this to be my new norm. A result of all the food intolerances as covid kept me with daily diarrhea if I ate foods that were previously fine. I'm not sure how to begin to get my strength and health back. I'm in Australia now but had covid in the US. The Australian medical system seems largely unaware about handling lingering odd covid symptoms and simply want to prescribe random medications to mask the symptoms rather than seek to find root causes. I'm struggling.
So interesting! I have been prioritizing high quality protein for a while now. Especially at breakfast. Lately, I notice that I will get hungry fairly soon after my breakfast (that contains around 40-50 grams of protein) after maybe 3 hours or so. I then eat a protein bar with 25 grams of protein. That little extra protein "snack" then keeps me full until later in the day when I eat a bigger dinner meal again. Seems to line up with what you guys are saying here.
Any suggestions for brands of protein bars that aren't also loaded with sugar? Those I find in the grocery store seem to be more like "energy" bars and full of sugar calories, like 280 calories with only 15 grams of protein.
@@fog8969I’d generally avoid protein bars! Way better options…. Keep it as occasional. They’re either high in sugar or high in sweeteners - so it’s a choice! I make my own protein waffles and take em with me!
I am so glad I stumbled across your channel. I am going to be 60 in 2 months and have been training as a bodybuilder consistently since I was around 14. I have been training natural for the past 35 years. Your topics in this video and the others I have watched are so interesting. I hope more die hard lifters will run across your site. I have always believed eating to be the number one componant to it all. Thank you again. Time to watch your Leucine video.
So if someone were to eat say 100-120grams of protein in one meal. Does protein synthesis still drop off after 2-2.5hrs? Is all the extra protein then wasted as just energy calories and the amino acids not utilised?
Great content as always:) Myself being a bodybuilder and athlete, I utilize more protein and clean carbs than most. I eat about 4 to 5 meals a day and am hungry when it is time for my meals. With the cardio and resistance training I do the calories are utilized optimally. Your guest had some great information and I always learn more and more from your content.
I have experienced 20 years of military service where we were fed at the same time (nearly) every day. The work load (depending on the activity) facilities the appetite seemingly. Civilian work schedules and personal freedom can cause great fluctuations in appetite. Also so many are clueless on sleep. Also “your food controls your mood “ Now finally as I’m completely retired, I can eat exactly what I choose and when. 2 meals a day without starving and I’m on a good workout. I’m looking, feeling and performing better than ever. It’s a travesty how we’re living a lifestyle to feed ourselves so badly for what most consider “normal “ 😑 Your information is priceless and much my reason for this success 👏👍☑️💪
How would you advise the nation to begin a habit in eating? I respect your discovery and would like to help people around me find that balance, I hope you don’t mind me asking? Why? What? When? & how? Thank you for your service!
Hi Dr Lyon, do you think breakfast (i.e. eating within 1-2 hours of rising) is a vitally important part of a high protein diet? I know you advocate for high protein and you mentioned breakfast's relatively recent adoption, but do you have any more thoughts on breakfast and its perceived importance? Some folks recommend skipping it in the context of circadian feeding cycles, and also intermittent fasting, as a fat loss tool. Would it theoretically make sense to eat a meal closer to you get up, as long as you're eating something like three or four whole eggs?
Very informative. As an older man who does some resistance training, I try to have a higher protein breakfast after my 16/17/18 hr fast. I have a very light lunch at 2PM usually. I think I'll try adding some aminos to my creatine drink at lunch & see what happens.
A bit late to the comments but here goes: I would love to see a debate between Dr. Lyon and Dr. Gregor. Throw in Dr. Pradip Jamnadas or some other proponent of IF on the mix and I'm sure the result will be steamy. Personally I have had excellent results with IF. For me at least I have not noticed a huge difference in health markers or general feeling of wellbeing following either a vegan, vegetarian or standard (but clean of course) diet. Never tried keto before so can't comment ont that. I'm a calisthenics athlete so strength and performance is paramount to me bit I also intend to live a long life without metabolic dissease. This stuff facinates me
Great video, I like to do my weight training on an empty stomach in the morning before eating breakfast. Are you aware of any benefits for adopting this routine?
What if I care about both; glycemic regulation and building and maintaining muscle mass? What would be the most reasonable feeding pattern, given that I'd still aim for maximizing meals?
@ Laila Abdel Hamid. If you are weight training(as you should be)your first meal should be the highest protein content maybe 40-50 grams and then you could just go with 30 grams per meal(I'm talking animal protein here)every 3-4 hours. You shouldn't need to worry about Glycemic regulation unless you are skipping meals or you have diabetes but also remember that unless you are a hardcore bodybuilder you shouldn't need more than 130 grams of carbs a day. Remember there are no essential carbs needed by the body just enough to feel good and fuel your brain, so for most people that are none athletes 130 grams is a good point to aim for, don't forget to weigh and measure your food and carbs or you won't really know where you are so be methodical and Logical.
@@littleyummy1517 that’s not enough calories. Each gram of protein has 4 calories. If she eats 110 grams for the whole day that’s 440 calories. 130 grams of carbs is 520 calories because one gram of carbs is also 4 calories. Now fat . Let’s assume that she has 30 grams of fat (9 calories per gram) 270 calories. Total for the day 1,239. Unless she increases the fat or the protein or even the carbs… is not enough calories. Assuming that she eats only 3 meals a day and should if she doesn’t want to increase Mtor. That won’t be good.
@@phoenixgirl11 Hi Rosemarie, The Recommended Dietary Allowance (RDA) for carbohydrates is 130 grams per day for everyone over the age of one year (IOM, 2005). This is the amount of glucose needed for optimum brain and nervous system function and Dr Layman actually endorse that Idea. The first meal could be 50 grams of protein and other meals need to be 30 grams per meal, these are minimums, not maximums. The RDA for protein is 45 grams a day for women but we know this is far too low. It really depends on what she wants to achieve, I would say 130 grams of protein is the minimum but acceptable depending on lean mass, not total body weight. I hope this helps to clarify.
It’s so confusing because one expert will tell you that you need to eat smaller meals throughout the day. Wow another one will tell you that fasting is the best way to go to achieve longevity and optimizE your hormones, reset your gut etc.
Am I missing something. 25 - 55 gm is only 1 - 2 oz of protien. If I go below 4 oz my muscule starts to drop regardless of HIT workouts, good sleep and low stress. I eat 7 oz (200gm) of protien twice a day.
Hey there for 4 years have been clean keto an intermittant fasting and prolonged fasting,initially shed 38kg weight loss stabilized at 35kg,actual weight now 84-86kg last 2 years have customized strength and endurance training have been omad for 18mths protein around 90=120 grams per day varied with mussel beef egg fish carbs 0-50 grms Supplement 1-2 lemons, potassium chloride, sea salt,mg,multivit and creatine. Blood pressure 118/68 cholesterol little high er than normal as expected. Reason i fasted was to enhance autophagy to help with copd an have been symptom free since 20 April 2020 life is good roll on summer. Take on board content of your vids just be interested what you think about omad an length of time too stay on etc. Tia Regards Karl.
The Professor and Maryanne deliver again. Seems more controlled experiments are needed. I definitely gained much more muscle and strength for a while after doubling my protein to about .8g per lb of lean body weight. But having plateaued, I don't know whether declined nerve growth or a less controlled diet is the reason for a plateau. Personally, I lean toward what That One Doctor says to eat, but with a lot more red meat and no political agenda. Rhonda Patrick's smoothie is a great base for this. Can you two come up with such easy to make and clean meals? The fewer dishes to wash, the better.
My first meal is around 645-7am after my training and I do omad sometimes 2mad if I train twice or 3 times a day. I train 7 days a week. And, on weekends I'll either fast the two days or continue with omad. I wake up at 5am and train for about an hour high frequency calisthenics. I implement concepts from Cole Robinson's Snake diet, Sachin Panda/Huberman and AthleanX, MPMD and street calisthenics athletes. Probably the street calisthenics athletes are the ones to watch because they are living proof of diet and exercise results!
I’m 61/ 5’2”, figuring out I’ve probably been insulin resistant for many years. I have familial hypercholesterolemia. The only way to get cholesterol low enough to be near normal is to keep carbs down to about 20 grams per day. I’ve begun (again) to do weight training since January. I’ve been only eating 2 meals/day about 6 yrs. It’s convenient; I feel relatively healthy/strong. Trying to consume about 120 gr protein/day for ideal body weight of 120 is daunting! I need to lose weight as I’m about 15 lbs over. Can muscle be gained w/ less protein so as not to consume too many calories? Thanks!
Thank you so much! Can you please say something about when to work out and when to eat. should I eat first and then work out or the other way around or neither. Thank you again
I understand if this and any other videos doesn’t seem to reach clear conclusion, since this is a science talk which is still in progress and Dr Layman is a honest scientist. So I would like to suggest Dr Lyon to direct the conversation to meet most of audience personal goal. And we all know two big topics are longevity and muscle building / strength. So in term of this video : When should you have your next meal for longevity and/or for muscle building. At least Dr Layman can give us the closest study for every goal although its not conclusive yet Thanks Stay healthy, stay empowered
There IS a quite recent Dr. Satchin Panda study finding that a meal (rich protein, I think) early a.m. -6am to 10am @ the latest - is more efficacious for mTOR & muscle protein synthesis than the EXACT same meal later in the day, even early in the afternoon... (even as early as noon). Repeatable, peer reviewed findings, published in 'Nature' IIRC (or possibly 'Cell'), anyhow the study was vetted & published in one of our Blue Ribbon scientific journals. Dr. Andrew Huberman highlighted this study and its surprising findings in one if his recent Podcasts. (on when to eat, when to fast).
A 2 pound porterhouse for lunch. 6 hours later a small one pound strip steak. Serves me very well as I'm a strict carnivore. I eat no carbs. I've tried 4 to 5 smaller meals of 6 ounce protiens and I just don't feel as good and the time to eat does not fit into my nap schedule.... Lol Ahhhh retirement is grand.
Is it bad to weight train fasted before breakfast in terms of a catabolic response? Would this be countered by consuming a 50 g protein breakfast after training?
If you need a gram of protein per lb of body weight but can’t benefit from more than 55 grams at a meal and you only eat 2 meals a day you are not getting enough, unless you are a 110lb person. The math is off. Can someone clarify, please?
If aiming for the ”1 gram of protein per lbs body weight” it is impossible to fit that in three meals if the upper limit per meal is 55grams. That would only be 165 grams. So a 100kg guy like myself would need at least 4 meals. Any thoughts on that and the notion one should keep the amount of meals to a minimum?
I have wondered about this as well. Especially people interested in one meal a day or even two meals a day. At 55g/meal how is it possible to stay properly fed when you're a bigger woman or a male?
Are you counting the fat on your body too? I thought we should only count our lean mass and not our overall weight? Otherwise a very overweight person would have bigger protein needs. Work out your fat percentage and take that away from your weight total. If you're quite lean, it won't reduce your protein target a huge deal but every little helps.
@@OuterSpaceOwl yeah it has been shown that you should discount your fat. One figure for overweight people is your height in cm = the grams of protein you need. Wich form me is 181gr. Ive seen more talks on the subject and it would seem that the amount absorbed per meal could actually be higher. Theres still a bit uncertainty about it.
I would say if you're 100kg but tall and muscular then you can go much higher protein per meal. It all depends on the size of the person. E.G. a mouse might need 1g of protein per meal, an adult Lion might need 2000g of protein per meal!
I appreciate this information, but I am curious how one would be able to eat the required grams of protein per day when only 55 g of protein per meal is utilized for muscle growth if you only eat 2 meals per day.
Have recently started listening. As a person who prefers to be 80 to 90% plant based, how is that type person suppose to consume 30 grams of useful protein at every meal? Thanks
I’m really surprised your subscriber count is so low - love the conversation and reflection of different studies. It’s also nice to see some “we don’t know yet” …don’t always see this in other channels and it shows the humanness of yourselves and that things can and do change. Also- Fyi - I haven’t been getting your notifications even though I’m subscribed!
What are your thoughts on vegetables. I always wonder if I eat too much or if that’s a thing. Like I eat plenty of protein but I lovvvvveee my veggies. I have a variety of fresh and cooked and fermented. (If I were to eye ball it I would guess I eat about idk 10 cups of veggies - mostly leafy green/ cruciferous/ herbs) I also love a few servings of fruits and 2 servings of a grain (bread actually )
When you say 50g of protein per meal is the limit for the muscle. Is that the amount of protein from a meal or the amount of protein you eat? For example if I eat 100g steak, do you count the 100g or the 25g of pure protein that is inside of it?
Love those glasses on you! I have to take one little line you said in the video as the most important to me. That is, what timing can you stick to consistently day after day, and will help you follow your plan. That's why I choose to eat the same times every day with similar calories and protein gr per interval day over day. 3 meals, 3 snacks. I modulate primarily the protein gr amounts to whether I'm in a weight loss phase, maintenance phase or trying to put on a little muscle with a slight surplus of calories. I do try to keep a baseline minimum gr of protein per day with maintenance having the least and it's probably a little lower than most recommendations at .8 gr per lb of lean body mass (my best estimate of body fat subtracted from the total).
This is great content! As a 50-year-old male personal trainer, what I've found to be extremely effective for me is to eat relatively the same meals daily, around the same time and being committed to fasting at least twice weekly. I consume roughly 3K calories daily. I can attest to the fact this is what's kept me in the shape I'm in and I can bet my bottom dollar if only people were to find such a practical and simple method of consuming food, their lives would be so much easier not to mention healthier!!
Same with me at 56. I eat three meals consisting of the same foods on my off days and repeat that on training days adding more carbs and also the addition of a carb/fat based preworkout meal. Basically carb cycling. Best shape of my life as far as muscle to fat ratio.
Love love love this video! 2 quick questions for the great doctor: Topic: Next meal timing 1- Curious what is the minimum amount of time to wait before the next meal. I love to eat so is 4-5 hours a must? Topic: If Cardio followed by low carb meals will eat into my muscle 2- Also, I like to run 5km before my first meal with 55g protein, 35g carbs and 30g fat for meal one. Am I eating into my muscle where I should raise the carbs after the run or simply keep to the 55g of protein per each meal spread 4-5 hours apart with carbs under 40g each meal? Should I run less before eating? Thank you so much Dr G!
Yes you can. Try a whey protein shake… 24 grams (approximately) per scoop (I’ve tried many different whey proteins and they all have a scoop of similar size… probably made in the same factory in China :) ).
🎯 Key Takeaways for quick navigation: 00:12 🍽️ The refractory period of meals refers to how we determine meal size and distribution, particularly related to protein dosing. 01:21 🧪 MTOR (mechanistic target of rapamycin) stimulation is essential for muscle protein synthesis (MPS), but chronic stimulation can be negative for other tissues. 03:27 🥩 Protein synthesis in muscle typically lasts around two to two and a half hours after a meal, and it may be influenced by ATP depletion. 06:30 🍳 Breakfast is an important meal for stimulating MPS, and it's generally recommended for optimizing muscle mass. 10:46 🍽️ The distribution of protein intake can vary based on individual goals, with an even distribution being beneficial for glycemic control and consistent eating patterns, but larger meals may be more effective for muscle development. Made with HARPA AI
@DrGabrielleLyon do you have any video discussions or data on whether exercise during the muscle protein synthesis refractory period affects that synthesis.. and whether exercise type (i.e. cardio vs strength etc) makes a difference? I'm trying to figure out when to fit in exercise in day after the first meal. Thanks!
What about someone who is supposed to eat 220g per day? I usually eat twice a day. My meals rand from 100g-110g of protein per meal. My goal is to build muscle mass and strength. Is what I’m doing now, a bad idea? I am a 34 year old male currently weighing 233.9lbs down from 315lbs. I am 5’9inches tall.
I work Sunday-thur 9 AM to 5:30 PM so with traffic I get home about 630 to 7 and I go to bed about 930 to 10 having a hard time spreading out my meals45 hours help… I work out at 5 AM with weights and get ready within the hour and have my protrudes movie and my break is at 11 AM and my lunch is at 1:30 PM sometimes I have to work out when I get home if I don’t hit the morning and now I’m gonna need a form of protein … I don’t know what I’m doing right or wrong . I’m five feet a hundred and twenty five pounds sixty years old I don’t know if it’s wrong to be eating my food so close together I don’t eat anything once I eat at one thirty finishing by two p.m. and stay in the fasting state until the morning.. but really would like to be able to work out when I get home and be OK to have that extra protein shake. I’m 48 3040 right now just started first week
I see a lot of content of the importance of timing and macro loads of meals, which is great. I would love to see some recommendations for those of who have to do night shifts. I don't do them routinely, so it's really hard to know how to work around those. Any tips would be appreciated. Routine is vastly important, I get that. But sometimes life dictates that your not always allowed a normal routine. Especially in the medical field.
I love your content - and I would love some content more for athletes & people who need healthy weight gain… Since i imagine that there’s quite a few of us health conscious peeps who follow you & would benefit from this greatly. Getting enough calories per day is super important for the athletic populations. THanks again.
If you do two meals a day, is it harmful or waste to have 100+ grams for the first meal and 65g for second meal. If my ideal weight is 165 lbs so if my goal is 165g of protein per day, how would you break that up or do you not focus on protein around your weight and just focus on the most optimized protein per meal. I am a little confused and worried I may undereat if I just focus on the optimized amount of protein per meail vs daily intake.
Wow thank you. I thought I was a weirdo . I sometimes only eat breakfast around 8ish and dinner around 6/7 pm . Sometimes I have a little something during the afternoon or skip it all together . Am I weird lol?
I've been trying to find information on what the feeding pattern would have been before the industrial revolution. I follow researchers who have visited the Hadza tribe, currently one if not the only living hunter gatherers. Unfortunately, with all the science on their microbiome and metabolism they publish, they have not talked about actual meal timing. A scientist from Duke University, Herman Pontzer, published a book on metabolism based partly on his studied of the Hadza. Maybe if Don contacted him as a fellow scientist, he can get that information and then you guys share it with all of us here 😉
Am presently about 200 lbs. and goal is 150 lbs. Today is day 3 of self-designed low calorie, high protein program combined with intermittent fasting. 1,200 calories max and 150 grams protein in three meals on consistent schedule of 2:00 p.m., 5:00 p.m. and 8:00 p.m. That's 50 grams protein per meal, though so far putting a significantly higher amount of that in that first meal at 2:00 p.m. Protein sources are whey protein mix (vanilla and chocolate) shaken in water, venison, more venison, boneless skinless chicken breasts, lean ground beef, eggs (I like pasteurized egg whites in microwave cooked omelet). Planning to add wild-caught salmon to that. I get plenty of fresh greens with that, plus the occasional piece of fresh fruit. Plenty of fun ways to make the meals spicy to keep them tasty and fun. From wakeup time till that 2:00 meal I drink 32 oz. of water while the coffee is making. 5 or 6 cups of coffee during the morning, which helps to keep me from getting hungry, then water the remainder of the day. I start getting hungry, feeling a bit weak, around 12:00, but am having no trouble holding out until 2:00 for that first meal. The hunger I feel actually feels kinda good. The 8:00 o'clock meal is divided into two parts, the first part being the meat, and the second part being the whey protein in water shake. Between those two I do 30 minutes of free weight and other strength work. Feeling much better already, even though have just only finished my third day.
Study the most muscular people on earth- athletes that strive for strength and hypertrophy. “maximize the meals” Longevity, health and wellness are different goals than body composition.
Hmmmm, refractory period……. I eat once a day and usually eat 2 pounds of ribeye steak. Sometimes i eat once every other day. I have read some studies saying saturated fat slows digestion significantly. I do not get hungry between meals and I would say that it would take at least 24 hours to completely digest 2 lbs of steak. Twice a week I include liver and some days I eat eggs and salmon, sardines, herring etc.. on those days I have only 1 steak. The days I have only 1 steak my hunger starts earlier. Interesting topic. I did all of this to reverse prediabetes and reset gut biome. Kefir daily with meal
I think protein should be consumed by what your body tells you. I personally tried having protein with every meal and absolutely couldn't, my liver and kidneys started to act up really bad. So I realized not everyone can handle same amount, you literally have to listen to you body, one meal more one less and other if you do have 3th meal completely take protein out or use spinach and beans that still will provide with protein just not as heavy on the gut and without any GMOs
I like eating two meals a day, one around noon with around 150 grams of protein from meat, bacon, milk and whey protein and a second meal around 6pm with eight eggs along with some vegetable or fruit. From what you are saying I should break up the first meal due to the overabundance of protein and eat 3 meals? In light of strength training and building muscle what would you advise as I am not that hungry earlier in the day?
I would like to know if 55 grams of protein per meal is upper limit and you have 1 gram of protein per lb of lean body mass and let's say that's 225lbs than the math would say you minimum 4 meals per day to maximize muscle gain and or retention/fat loss?
Eating times also vary culturally, much of that has evolved over time depending on individual's social, (hunting) and work life. So any study would be nice uf done across continents and/ or cultures.
I love your muscle protein philosophy. But Keto Can you add some of this into your discussion? Do you to prefer to not talk about it all? We do intermit eat/ fast. 2 meals closer together.... Want out protein like you .. but lower those carbs... Husband has to stop loosing & now gets to eat more carbs. Enough, just throwing out a little of this conversation...
Hi just new to your channel such brilliant information. Dr do you hold 1on1 consultations with new clients I really want to improve my health this year.
I am a morning person and like to exercise in the morning about 10am.fir an hour and a half. If I wait to exercise AFTER exercise it's too late for me and if I eat about 9am before exercise it feels terrible on a full stomach. Any ideas? I cannot eat before 9:30 am
Dr Layman said, "as u get older u should eat fewer calories". Does that also apply to older women who strength train? Or should they keep there cals the same for strength in the gym?
Are there studies on eating protein after the dawn effect blood sugar increase is gone? I don't eat during the dawn effect. Or does eating during the dawn effect help?
Dr Lyons I have been following your protocol for about 9 months and love it. Two meals of 60 grams of protein 5-7 hours between.
Do you add any carbs ? Sorry new to the community, didn’t know she had a protocol
@@CruzWithMe In her protocol she aims for nit triggering insulin. So she suggests no more then 45 grams of carbs at a meal. Now im pretty active so I do have a small carb meal blueberries and yogurt apart from my two protein meals. Hope this helps.
@@CruzWithMe She has no protocol, she stole everything from Dr Layman, Dr Layman has much more detailed protocols.
Where to find her protocol?
So you only weigh120 pounds?
But if you're not a shrimp and someone like me who is 220 and not fat. At least 3 meals a day are needed.
I wish you guys would talk plain English, I get it you guys are smart,but your not relatable
Love this discussion. So many great questions. I love the clarity on the unknowns. So much is about putting things in to practice to see what works for the individual. How much and how hard someone trains will obviously shift needs but having the baseline is great. Food choices and that persons response to that food is just another consideration. Wish they made glucose monitors a more common thing.
I just recently found your youtube and I’m enjoying all the info! This was a great video. I find myself full and not hungry for a long period of time if I have a high protein breakfast. If I do low protein, I find myself looking for food more often and can easily over eat.
If I eat a high protein meal, it slows me down and I get sluggish and tired so I have to fast all day long and then just have one meal with protein before bed.
Hi Dr. Lyon, I'm a brand new subscriber, but I've been following your conversations on many outlets here on RUclips, along with a few other sources. As a 54 year old natural bodybuilder I'm convinced that the approach of consuming the largest percentage of my protein for meal one is the reason for my continued muscle growth. The remainder of my meals and the timing of them is based more on instinct; sometimes I eat within a 2 hour window, and at other times I may go as long as 4 hours. It may depend on whether I plan to workout in the evening, or even what body part I'm working as to whether the subsequent meals are more protein rich. In either case, I can attest to the benefits of meal 1 being the most important for my largest dose of protein. I'm so excited to be a subscriber, and I look forward to each new valuable video and interview you post. Dr. Layman and yourself provide sound advice and research facts that I find genuine. Thank you! -Keith
@Mean Bean Lyon is just a puppet and trying her best to ride on Layman's more established name. In other videos, Dr Layman said that the first meal is the most important.
If you leave 3-4 hours between meals, that will be enough to return MTOR to a more normal baseline. As long as you have protein in Animal sources of at least 30grams or more then that's fine but no more than 50-60 grams because after that there's not much improvement at all.
@@littleyummy1517 Well, Layman is the nutrition researcher, and Lyon is the physician clinician. Layman serves as the finder and publisher of scientific information, and Lyon is in the field of applying those findings in treating and educating her patients (and us). Layman doesn't have a YT channel for disseminating and explaining the information to the public, but Lyon does. Not difficult for most of us to understand.
Eat mostly meat until you are full and then wait until your body says it is time to eat again? Almost like the body might actually know when you should eat. ( attempt at humor, but very much true )
I am a newbie to you all channel. I love listening to you both. I have learnt this one thing and admire you all for this, “intellectual integrity.” Saying you all don’t know, although you all know so much. It’s an admirable quality. Love you guys! ❤️
Curious as to protein intake. The discussion doesn’t go over an approximate 55g-60g of protein per meal. Dr. Layman stated that above 50-60g that there’s not much muscle benefit. But what if you are at about two meals per day and need approximately 200g of protein for your body size (Athlete)? Does this mean it’s better to have four meals of 50g per meal? But then your looking at the1980’s plan that the discussion says isn’t good. ?
Good question!
Exactly my question!!
When people are older, their metabolism changes that they have greater difficulty digesting proteins. I wonder how their bodies will manage a high protein diet.
2MAD feels right to me, 4-6 -meals- hours apart, with the first meal lean and the second meal fatty, before 7pm. If I want to push the limit, I might add a meal in the morning after doing resistance training the day before. I'm experimenting with that. I do like doing resistance training fasted somewhere around noon. I like to skip a day of eating on the weekend and/or midweek.
Won't being insulin sensitive (fasted, perhaps after fasted workout, even) cause better absorption of protein? (So, less required in that meal?) I'm thinking that means a bit lower first meal protein works. Being keto, I feel like I want to eat sooner than four hours if I eat lean, too-I want to get that fat, but not in my first meal, because I want to absorb the max protein. Maybe that means something like 25g, 30g (in something like a shake, maybe with some loose meat), 35g?
Is it true that ruminant meat requires less than seafood or poultry?
I'm still trying to work my overall weight down and build at the same time, and in addition, I fast to spike my ketones for the therapeutic effect on chronic spinal inflammation, so that's why the weird schedule.
PS: This was the right discussion at the right time for me, as I need to start aggressively shaping, having beaten diabetes three years ago and basically stalled for over a year.
Actually Andrew Huberman talked about protein timing and this study that showed its tightly related to the circadian rythm. Test showed that protein ingested between 5 and 10 in the morning (the earlier the better) produced a higher response for same amount of daily intake of protein and calories.
so the drunk kebab at 6 in the morning actually works wonders.
@@obigspritztkenobi487 🤣
I wake up around 6pm and have my first meal “dinner” between 5am-630am . Wonder if the protein protocol works the same way if you have a reverse schedule and sleep during the day and stay up all night.
I would love to see a long conversation between the two of you, Shawn Baker, Paul Saladino and Ivor Cummins. That would be an awesome exchange of ideas and data.
Same
Yes........
Ditto! That'd be so great. Or even just the two of you and each of these people in individual interviews. So many great people together, otherwise perhaps a series of several interviews as I just know one hour wouldn't be sufficient!
I'm interested to know your thoughts on time restricted eating. Currently I follow 20:4 after civid left me with severe digestive issue's so I decided to try time restricted eating in an effort to allow my digestive system to heal and rest. I don't restrict the amount of food, but I never stuff myself because I just don't like that feeling and it sort of feels like that could lean towards a binge type eating disorder. Instead, I eat a couple of times within that 4 hour window and try to track my protein to be sure I'm eating enough, as I realized I was not eating enough for a while. Would a 4 hour window be sufficient in terms of the body being able to process and receive enough of the protein consumed within that timeframe? I am 127 LB, 5'7", female, 44 yrs and had covid last year which has severely affected my lifestyle. I had no comorbidities and before covid ran 6 miles a day, hot yoga and ruck hiking. No health issue's at all and followed keto for many years.. After covid I've had high BP, heart palpitations, breathlessness even walking between rooms, extreme fatigue, brain fog, full body inflammation and pain, excess histamine and new food intolerances. I can't believe it. I also have extreme muscle loss due to my inactivity. Right before covid, my body comp was 13% fat. 1 year after covid it's 26%. I physically see it and of course feel it in basic daily activities. My weight has literally remained the same at 127 Lb for several years except, except composition is just awful. I'm pretty much carnivore these days and only ruminate animals as covid also left me unable to eat pork or chicken.. I also eat a lot of egg yolks but again, now I can't eat egg white's. I never expected this to be my new norm. A result of all the food intolerances as covid kept me with daily diarrhea if I ate foods that were previously fine. I'm not sure how to begin to get my strength and health back. I'm in Australia now but had covid in the US. The Australian medical system seems largely unaware about handling lingering odd covid symptoms and simply want to prescribe random medications to mask the symptoms rather than seek to find root causes. I'm struggling.
Same
An conversation between you and Ivor Cummins would be fantastic!!!
Good information but the pouting with the fake lips and cheek bones are annoying to look at
So interesting! I have been prioritizing high quality protein for a while now. Especially at breakfast. Lately, I notice that I will get hungry fairly soon after my breakfast (that contains around 40-50 grams of protein) after maybe 3 hours or so. I then eat a protein bar with 25 grams of protein. That little extra protein "snack" then keeps me full until later in the day when I eat a bigger dinner meal again. Seems to line up with what you guys are saying here.
Any suggestions for brands of protein bars that aren't also loaded with sugar? Those I find in the grocery store seem to be more like "energy" bars and full of sugar calories, like 280 calories with only 15 grams of protein.
And having enough carbs and fats for your needs are improtant too!
@@fog8969I’d generally avoid protein bars! Way better options…. Keep it as occasional. They’re either high in sugar or high in sweeteners - so it’s a choice! I make my own protein waffles and take em with me!
Summary for me if I stumble upon it next time: two meals; May be 11:AM and 6 P:M. More protein. Two meals of 60 grams of protein
Thank you
I don’t even wake up til 6pm
I am so glad I stumbled across your channel. I am going to be 60 in 2 months and have been training as a bodybuilder consistently since I was around 14. I have been training natural for the past 35 years. Your topics in this video and the others I have watched are so interesting. I hope more die hard lifters will run across your site. I have always believed eating to be the number one componant to it all. Thank you again. Time to watch your Leucine video.
So if someone were to eat say 100-120grams of protein in one meal. Does protein synthesis still drop off after 2-2.5hrs? Is all the extra protein then wasted as just energy calories and the amino acids not utilised?
I look after my proteins and fat (big priority) and low carbs. I eat everything within 6 hours and fast 18.
Does anyone know if Dr Lyons has a video on maximum protein absorption capability per meal?
Great content as always:) Myself being a bodybuilder and athlete, I utilize more protein and clean carbs than most. I eat about 4 to 5 meals a day and am hungry when it is time for my meals. With the cardio and resistance training I do the calories are utilized optimally. Your guest had some great information and I always learn more and more from your content.
Body building isn’t a natural activity
Can we eat required amount of protein in one meal and still gain muscle mass?
I have experienced 20 years of military service where we were fed at the same time (nearly) every day. The work load (depending on the activity) facilities the appetite seemingly. Civilian work schedules and personal freedom can cause great fluctuations in appetite. Also so many are clueless on sleep. Also “your food controls your mood “
Now finally as I’m completely retired, I can eat exactly what I choose and when. 2 meals a day without starving and I’m on a good workout. I’m looking, feeling and performing better than ever. It’s a travesty how we’re living a lifestyle to feed ourselves so badly for what most consider “normal “ 😑
Your information is priceless and much my reason for this success 👏👍☑️💪
How would you advise the nation to begin a habit in eating? I respect your discovery and would like to help people around me find that balance, I hope you don’t mind me asking? Why? What? When? & how? Thank you for your service!
I have known Dr Layman over 40 years. My dad was his Pastor in the late 70s 80s. Great to see him.
Hi Dr Lyon, do you think breakfast (i.e. eating within 1-2 hours of rising) is a vitally important part of a high protein diet? I know you advocate for high protein and you mentioned breakfast's relatively recent adoption, but do you have any more thoughts on breakfast and its perceived importance? Some folks recommend skipping it in the context of circadian feeding cycles, and also intermittent fasting, as a fat loss tool. Would it theoretically make sense to eat a meal closer to you get up, as long as you're eating something like three or four whole eggs?
I AM 73. OMAD. EAT ABOUT 11AM.WOULD A ORGANIC APPLE / PEANUT BUTTER SNACK WOULD BE GOOD YOUFOR YOU AFTER YOU WORKOUT
Very informative. As an older man who does some resistance training, I try to have a higher protein breakfast after my 16/17/18 hr fast. I have a very light lunch at 2PM usually. I think I'll try adding some aminos to my creatine drink at lunch & see what happens.
A bit late to the comments but here goes: I would love to see a debate between Dr. Lyon and Dr. Gregor. Throw in Dr. Pradip Jamnadas or some other proponent of IF on the mix and I'm sure the result will be steamy. Personally I have had excellent results with IF. For me at least I have not noticed a huge difference in health markers or general feeling of wellbeing following either a vegan, vegetarian or standard (but clean of course) diet. Never tried keto before so can't comment ont that. I'm a calisthenics athlete so strength and performance is paramount to me bit I also intend to live a long life without metabolic dissease. This stuff facinates me
Could you break down please what you eat for the calculations of your protein intake?
Great video, I like to do my weight training on an empty stomach in the morning before eating breakfast. Are you aware of any benefits for adopting this routine?
What if I care about both; glycemic regulation and building and maintaining muscle mass? What would be the most reasonable feeding pattern, given that I'd still aim for maximizing meals?
@ Laila Abdel Hamid. If you are weight training(as you should be)your first meal should be the highest protein content maybe 40-50 grams and then you could just go with 30 grams per meal(I'm talking animal protein here)every 3-4 hours. You shouldn't need to worry about Glycemic regulation unless you are skipping meals or you have diabetes but also remember that unless you are a hardcore bodybuilder you shouldn't need more than 130 grams of carbs a day. Remember there are no essential carbs needed by the body just enough to feel good and fuel your brain, so for most people that are none athletes 130 grams is a good point to aim for, don't forget to weigh and measure your food and carbs or you won't really know where you are so be methodical and Logical.
@@littleyummy1517 that’s not enough calories. Each gram of protein has 4 calories. If she eats 110 grams for the whole day that’s 440 calories. 130 grams of carbs is 520 calories because one gram of carbs is also 4 calories. Now fat . Let’s assume that she has 30 grams of fat (9 calories per gram) 270 calories. Total for the day 1,239. Unless she increases the fat or the protein or even the carbs… is not enough calories. Assuming that she eats only 3 meals a day and should if she doesn’t want to increase Mtor. That won’t be good.
@@phoenixgirl11 Hi Rosemarie, The Recommended Dietary Allowance (RDA) for carbohydrates is 130 grams per day for everyone over the age of one year (IOM, 2005). This is the amount of glucose needed for optimum brain and nervous system function and Dr Layman actually endorse that Idea. The first meal could be 50 grams of protein and other meals need to be 30 grams per meal, these are minimums, not maximums.
The RDA for protein is 45 grams a day for women but we know this is far too low.
It really depends on what she wants to achieve, I would say 130 grams of protein is the minimum but acceptable depending on lean mass, not total body weight.
I hope this helps to clarify.
Eating smaller meals throughout the day was more about controlling insulin than just getting protein.
It’s so confusing because one expert will tell you that you need to eat smaller meals throughout the day. Wow another one will tell you that fasting is the best way to go to achieve longevity and optimizE your hormones, reset your gut etc.
Wow man, that bird on the wall behind your head makes for an odd image. 😄
Am I missing something. 25 - 55 gm is only 1 - 2 oz of protien. If I go below 4 oz my muscule starts to drop regardless of HIT workouts, good sleep and low stress. I eat 7 oz (200gm) of protien twice a day.
Hey there for 4 years have been clean keto an intermittant fasting and prolonged fasting,initially shed 38kg weight loss stabilized at 35kg,actual weight now 84-86kg
last 2 years have customized strength and endurance training have been omad for 18mths protein around 90=120 grams per day varied with mussel beef egg fish carbs 0-50 grms
Supplement 1-2 lemons, potassium chloride, sea salt,mg,multivit and creatine.
Blood pressure 118/68 cholesterol little high er than normal as expected.
Reason i fasted was to enhance autophagy to help with copd an have been symptom free since 20 April 2020 life is good roll on summer.
Take on board content of your vids just be interested what you think about omad an length of time too stay on etc.
Tia Regards Karl.
The Professor and Maryanne deliver again.
Seems more controlled experiments are needed. I definitely gained much more muscle and strength for a while after doubling my protein to about .8g per lb of lean body weight. But having plateaued, I don't know whether declined nerve growth or a less controlled diet is the reason for a plateau. Personally, I lean toward what That One Doctor says to eat, but with a lot more red meat and no political agenda. Rhonda Patrick's smoothie is a great base for this.
Can you two come up with such easy to make and clean meals? The fewer dishes to wash, the better.
My first meal is around 645-7am after my training and I do omad sometimes 2mad if I train twice or 3 times a day. I train 7 days a week. And, on weekends I'll either fast the two days or continue with omad.
I wake up at 5am and train for about an hour high frequency calisthenics. I implement concepts from Cole Robinson's Snake diet, Sachin Panda/Huberman and AthleanX, MPMD and street calisthenics athletes. Probably the street calisthenics athletes are the ones to watch because they are living proof of diet and exercise results!
I’m 61/ 5’2”, figuring out I’ve probably been insulin resistant for many years. I have familial hypercholesterolemia. The only way to get cholesterol low enough to be near normal is to keep carbs down to about 20 grams per day. I’ve begun (again) to do weight training since January. I’ve been only eating 2 meals/day about 6 yrs. It’s convenient; I feel relatively healthy/strong. Trying to consume about 120 gr protein/day for ideal body weight of 120 is daunting! I need to lose weight as I’m about 15 lbs over. Can muscle be gained w/ less protein so as not to consume too many calories? Thanks!
So if first meal is lunch at 12 or 1 that’s ok to put the protein in rather than breakfast?
It doesn't matter when your first meal is, but it should include at least 30 grams of protein.
Thank you so much! Can you please say something about when to work out and when to eat. should I eat first and then work out or the other way around or neither. Thank you again
I understand if this and any other videos doesn’t seem to reach clear conclusion, since this is a science talk which is still in progress and Dr Layman is a honest scientist. So I would like to suggest Dr Lyon to direct the conversation to meet most of audience personal goal. And we all know two big topics are longevity and muscle building / strength. So in term of this video :
When should you have your next meal for longevity and/or for muscle building. At least Dr Layman can give us the closest study for every goal although its not conclusive yet
Thanks
Stay healthy, stay empowered
There IS a quite recent
Dr. Satchin Panda study finding that a meal (rich protein, I think) early a.m. -6am to 10am @ the latest - is more efficacious for mTOR & muscle protein synthesis than the EXACT same meal later in the day, even early in the afternoon... (even as early as noon).
Repeatable, peer reviewed findings, published in 'Nature' IIRC (or possibly 'Cell'), anyhow the study was vetted & published in one of our Blue Ribbon scientific journals.
Dr. Andrew Huberman highlighted this study and its surprising findings in one if his recent Podcasts. (on when to eat, when to fast).
A 2 pound porterhouse for lunch. 6 hours later a small one pound strip steak.
Serves me very well as I'm a strict carnivore. I eat no carbs. I've tried 4 to 5 smaller meals of 6 ounce protiens and I just don't feel as good and the time to eat does not fit into my nap schedule.... Lol
Ahhhh retirement is grand.
Is it bad to weight train fasted before breakfast in terms of a catabolic response? Would this be countered by consuming a 50 g protein breakfast after training?
If you need a gram of protein per lb of body weight but can’t benefit from more than 55 grams at a meal and you only eat 2 meals a day you are not getting enough, unless you are a 110lb person.
The math is off. Can someone clarify, please?
Love love your work! So can you clarify? As far as the times to eat through out the day go?
If aiming for the ”1 gram of protein per lbs body weight” it is impossible to fit that in three meals if the upper limit per meal is 55grams. That would only be 165 grams. So a 100kg guy like myself would need at least 4 meals.
Any thoughts on that and the notion one should keep the amount of meals to a minimum?
I have wondered about this as well. Especially people interested in one meal a day or even two meals a day. At 55g/meal how is it possible to stay properly fed when you're a bigger woman or a male?
Are you counting the fat on your body too? I thought we should only count our lean mass and not our overall weight? Otherwise a very overweight person would have bigger protein needs. Work out your fat percentage and take that away from your weight total. If you're quite lean, it won't reduce your protein target a huge deal but every little helps.
@@OuterSpaceOwl yeah it has been shown that you should discount your fat.
One figure for overweight people is your height in cm = the grams of protein you need.
Wich form me is 181gr.
Ive seen more talks on the subject and it would seem that the amount absorbed per meal could actually be higher. Theres still a bit uncertainty about it.
I would say if you're 100kg but tall and muscular then you can go much higher protein per meal. It all depends on the size of the person. E.G. a mouse might need 1g of protein per meal, an adult Lion might need 2000g of protein per meal!
I appreciate this information, but I am curious how one would be able to eat the required grams of protein per day when only 55 g of protein per meal is utilized for muscle growth if you only eat 2 meals per day.
How do i eat to meals and hit my protein goal. I weigh 192. So it would be 192 grams of protein. 95 grams a meal is impossible
Bodybuilders are still eating small protein meals throughout the day. Bikini competitors for instance. They gain muscle and lose fat
Have recently started listening. As a person who prefers to be 80 to 90% plant based, how is that type person suppose to consume 30 grams of useful protein at every meal? Thanks
Great question
How does Dr. Layman obtain 1 protein gram per pound which Dr. Lyon recommended on a prior video
I’m really surprised your subscriber count is so low - love the conversation and reflection of different studies. It’s also nice to see some “we don’t know yet” …don’t always see this in other channels and it shows the humanness of yourselves and that things can and do change. Also- Fyi - I haven’t been getting your notifications even though I’m subscribed!
Thank you. Still wading through all the diet religion and figuring out what do do. ❤️🙏
What about older females. Does this apply also?
What are your thoughts on vegetables. I always wonder if I eat too much or if that’s a thing. Like I eat plenty of protein but I lovvvvveee my veggies. I have a variety of fresh and cooked and fermented. (If I were to eye ball it I would guess I eat about idk 10 cups of veggies - mostly leafy green/ cruciferous/ herbs) I also love a few servings of fruits and 2 servings of a grain (bread actually )
Look into carnivore diet and check out Sally K Norton on toxic superfoods. There's too many plant anti-nutrients like oxalates etc in vegetables.
When you say 50g of protein per meal is the limit for the muscle. Is that the amount of protein from a meal or the amount of protein you eat? For example if I eat 100g steak, do you count the 100g or the 25g of pure protein that is inside of it?
We only had 2 meals a day growing up. Now the protein ratio was not there.
Love those glasses on you! I have to take one little line you said in the video as the most important to me. That is, what timing can you stick to consistently day after day, and will help you follow your plan. That's why I choose to eat the same times every day with similar calories and protein gr per interval day over day. 3 meals, 3 snacks. I modulate primarily the protein gr amounts to whether I'm in a weight loss phase, maintenance phase or trying to put on a little muscle with a slight surplus of calories. I do try to keep a baseline minimum gr of protein per day with maintenance having the least and it's probably a little lower than most recommendations at .8 gr per lb of lean body mass (my best estimate of body fat subtracted from the total).
This is great content! As a 50-year-old male personal trainer, what I've found to be extremely effective for me is to eat relatively the same meals daily, around the same time and being committed to fasting at least twice weekly. I consume roughly 3K calories daily. I can attest to the fact this is what's kept me in the shape I'm in and I can bet my bottom dollar if only people were to find such a practical and simple method of consuming food, their lives would be so much easier not to mention healthier!!
Same with me at 56. I eat three meals consisting of the same foods on my off days and repeat that on training days adding more carbs and also the addition of a carb/fat based preworkout meal. Basically carb cycling. Best shape of my life as far as muscle to fat ratio.
@@rjo8500 Right on!! 😎💪🏽🔥
Thank you for these comments, anything to uncomplicate things.
@@Stphne1968 You’re welcome! Give Jenny Crack a shot… I’m sure you’ll have lots of success there!! Gotta love the lame as trolls! 🙄
Love love love this video! 2 quick questions for the great doctor:
Topic: Next meal timing
1- Curious what is the minimum amount of time to wait before the next meal. I love to eat so is 4-5 hours a must?
Topic: If Cardio followed by low carb meals will eat into my muscle
2- Also, I like to run 5km before my first meal with 55g protein, 35g carbs and 30g fat for meal one. Am I eating into my muscle where I should raise the carbs after the run or simply keep to the 55g of protein per each meal spread 4-5 hours apart with carbs under 40g each meal? Should I run less before eating?
Thank you so much Dr G!
Great questions.would love to know too.
What if we need to take vitamins with a meal in the evening?? Or morning
Tough to hit protein requirements on two meals, no?
I know what time i'd be eating with Miss Lyon.
If you are not usually hungry, can you replace a meal of protein with a protein drink?
Yes you can. Try a whey protein shake… 24 grams (approximately) per scoop (I’ve tried many different whey proteins and they all have a scoop of similar size… probably made in the same factory in China :) ).
MTOR and the Snow Dog
🎯 Key Takeaways for quick navigation:
00:12 🍽️ The refractory period of meals refers to how we determine meal size and distribution, particularly related to protein dosing.
01:21 🧪 MTOR (mechanistic target of rapamycin) stimulation is essential for muscle protein synthesis (MPS), but chronic stimulation can be negative for other tissues.
03:27 🥩 Protein synthesis in muscle typically lasts around two to two and a half hours after a meal, and it may be influenced by ATP depletion.
06:30 🍳 Breakfast is an important meal for stimulating MPS, and it's generally recommended for optimizing muscle mass.
10:46 🍽️ The distribution of protein intake can vary based on individual goals, with an even distribution being beneficial for glycemic control and consistent eating patterns, but larger meals may be more effective for muscle development.
Made with HARPA AI
@DrGabrielleLyon do you have any video discussions or data on whether exercise during the muscle protein synthesis refractory period affects that synthesis.. and whether exercise type (i.e. cardio vs strength etc) makes a difference? I'm trying to figure out when to fit in exercise in day after the first meal. Thanks!
What about someone who is supposed to eat 220g per day? I usually eat twice a day. My meals rand from 100g-110g of protein per meal. My goal is to build muscle mass and strength. Is what I’m doing now, a bad idea?
I am a 34 year old male currently weighing 233.9lbs down from 315lbs. I am 5’9inches tall.
I work Sunday-thur 9 AM to 5:30 PM so with traffic I get home about 630 to 7 and I go to bed about 930 to 10 having a hard time spreading out my meals45 hours help… I work out at 5 AM with weights and get ready within the hour and have my protrudes movie and my break is at 11 AM and my lunch is at 1:30 PM sometimes I have to work out when I get home if I don’t hit the morning and now I’m gonna need a form of protein … I don’t know what I’m doing right or wrong . I’m five feet a hundred and twenty five pounds sixty years old I don’t know if it’s wrong to be eating my food so close together I don’t eat anything once I eat at one thirty finishing by two p.m. and stay in the fasting state until the morning.. but really would like to be able to work out when I get home and be OK to have that extra protein shake. I’m 48 3040 right now just started first week
HOLY Eff. You're with your mentor you speak so highly of. I adore your work and though I'm ready for bed, I feel I need to watch this. Let's goooooo.
I see a lot of content of the importance of timing and macro loads of meals, which is great. I would love to see some recommendations for those of who have to do night shifts. I don't do them routinely, so it's really hard to know how to work around those. Any tips would be appreciated.
Routine is vastly important, I get that. But sometimes life dictates that your not always allowed a normal routine. Especially in the medical field.
I love your content - and I would love some content more for athletes & people who need healthy weight gain… Since i imagine that there’s quite a few of us health conscious peeps who follow you & would benefit from this greatly. Getting enough calories per day is super important for the athletic populations. THanks again.
If you do two meals a day, is it harmful or waste to have 100+ grams for the first meal and 65g for second meal. If my ideal weight is 165 lbs so if my goal is 165g of protein per day, how would you break that up or do you not focus on protein around your weight and just focus on the most optimized protein per meal. I am a little confused and worried I may undereat if I just focus on the optimized amount of protein per meail vs daily intake.
2 meals are sufficient, maybe a snack in the middle, early diner, protein up to 150g because of anemia defiency... keep up the good work
Thank you so much Dr. Lyon
Wow thank you. I thought I was a weirdo . I sometimes only eat breakfast around 8ish and dinner around 6/7 pm . Sometimes I have a little something during the afternoon or skip it all together . Am I weird lol?
I've been trying to find information on what the feeding pattern would have been before the industrial revolution. I follow researchers who have visited the Hadza tribe, currently one if not the only living hunter gatherers. Unfortunately, with all the science on their microbiome and metabolism they publish, they have not talked about actual meal timing. A scientist from Duke University, Herman Pontzer, published a book on metabolism based partly on his studied of the Hadza. Maybe if Don contacted him as a fellow scientist, he can get that information and then you guys share it with all of us here 😉
Am presently about 200 lbs. and goal is 150 lbs. Today is day 3 of self-designed low calorie, high protein program combined with intermittent fasting. 1,200 calories max and 150 grams protein in three meals on consistent schedule of 2:00 p.m., 5:00 p.m. and 8:00 p.m. That's 50 grams protein per meal, though so far putting a significantly higher amount of that in that first meal at 2:00 p.m.
Protein sources are whey protein mix (vanilla and chocolate) shaken in water, venison, more venison, boneless skinless chicken breasts, lean ground beef, eggs (I like pasteurized egg whites in microwave cooked omelet). Planning to add wild-caught salmon to that. I get plenty of fresh greens with that, plus the occasional piece of fresh fruit. Plenty of fun ways to make the meals spicy to keep them tasty and fun.
From wakeup time till that 2:00 meal I drink 32 oz. of water while the coffee is making. 5 or 6 cups of coffee during the morning, which helps to keep me from getting hungry, then water the remainder of the day. I start getting hungry, feeling a bit weak, around 12:00, but am having no trouble holding out until 2:00 for that first meal. The hunger I feel actually feels kinda good.
The 8:00 o'clock meal is divided into two parts, the first part being the meat, and the second part being the whey protein in water shake. Between those two I do 30 minutes of free weight and other strength work.
Feeling much better already, even though have just only finished my third day.
Does only protein trigger mtor?
Study the most muscular people on earth- athletes that strive for strength and hypertrophy. “maximize the meals”
Longevity, health and wellness are different goals than body composition.
Hmmmm, refractory period……. I eat once a day and usually eat 2 pounds of ribeye steak. Sometimes i eat once every other day. I have read some studies saying saturated fat slows digestion significantly. I do not get hungry between meals and I would say that it would take at least 24 hours to completely digest 2 lbs of steak. Twice a week I include liver and some days I eat eggs and salmon, sardines, herring etc.. on those days I have only 1 steak. The days I have only 1 steak my hunger starts earlier. Interesting topic. I did all of this to reverse prediabetes and reset gut biome. Kefir daily with meal
I think protein should be consumed by what your body tells you. I personally tried having protein with every meal and absolutely couldn't, my liver and kidneys started to act up really bad. So I realized not everyone can handle same amount, you literally have to listen to you body, one meal more one less and other if you do have 3th meal completely take protein out or use spinach and beans that still will provide with protein just not as heavy on the gut and without any GMOs
I like eating two meals a day, one around noon with around 150 grams of protein from meat, bacon, milk and whey protein and a second meal around 6pm with eight eggs along with some vegetable or fruit.
From what you are saying I should break up the first meal due to the overabundance of protein and eat 3 meals?
In light of strength training and building muscle what would you advise as I am not that hungry earlier in the day?
I would like to know if 55 grams of protein per meal is upper limit and you have 1 gram of protein per lb of lean body mass and let's say that's 225lbs than the math would say you minimum 4 meals per day to maximize muscle gain and or retention/fat loss?
Eat when you are Hungary, possibly 🇦🇺🙋♀️❤️🔥
Eating times also vary culturally, much of that has evolved over time depending on individual's social, (hunting) and work life. So any study would be nice uf done across continents and/ or cultures.
Thank you ,can we have something about workout intensity and struggle to push the weight if that beneficial for older crowds 50ths and up
I love your muscle protein philosophy. But Keto
Can you add some of this into your discussion? Do you to prefer to not talk about it all?
We do intermit eat/ fast. 2 meals closer together.... Want out protein like you .. but lower those carbs...
Husband has to stop loosing & now gets to eat more carbs. Enough, just throwing out a little of this conversation...
She has amazing lips.
Thanks Doctor Lyon for my answer. Peanut butter Orangic/ apple after work out
Truly appreciate this content 👏👏
Hi just new to your channel such brilliant information. Dr do you hold 1on1 consultations with new clients I really want to improve my health this year.
I am a morning person and like to exercise in the morning about 10am.fir an hour and a half. If I wait to exercise AFTER exercise it's too late for me and if I eat about 9am before exercise it feels terrible on a full stomach. Any ideas? I cannot eat before 9:30 am
Dr Layman said, "as u get older u should eat fewer calories". Does that also apply to older women who strength train? Or should they keep there cals the same for strength in the gym?
Animals eat first thing in the morning. I am in the woods all the time and I see it every day. I bet earlier humans were pretty much the same.
I'm 2MAD but have no set time for them I eat them when I feel hungry always have protein fat and lots of vegetables plus a piece of fruit.
This videos soon will be the Bible talking about nutrition and in particular about protein synthesis and how to eat for maximize body composition 💪🏽
Just so you know doc, I'll eat ANYTIIIME!
I'm so glad Breakfast is okay, because these keto phenetics who don't eat till 2:00 or 3:00, bless their hearts lost me at that point.
Are there studies on eating protein after the dawn effect blood sugar increase is gone? I don't eat during the dawn effect. Or does eating during the dawn effect help?
I’ve heard too much protein raises blood sugar…