Uploaded March 2025 | Updated September 2026, 1 day ago
The ultimate protein episode: how much protein you need, ideal timing, and quality of protein. Get 40% storewide on the Primal Tallow Balms, just head to theprimal.com/discount.
Protein FREE GUIDE: theprimal.com/lab/eat-more-protein-lose-weight-faster-amount-needed-ideal-timing-quality
This episode features Dr Donald Layman, a PHD researcher and expert in protein metabolism and metabolic health. Dr Layman has spent decades researching the role of protein in metabolic health, including the role of leucine in muscle protein synthesis. This episode will be your ultimate protein guide.
Dr Layman will discuss why protein is so important, relating to muscle health, aging, disease prevention, and optimal body composition, namely fat loss. Up to 45% of people do not consume enough protein daily, which is likely mainly in women, and the RDA amount of 0.8kg is far too low for optimal health. Dr Layman will discuss how much protein you need per day for optimal muscle and cellular health, why the timing of protein matters, and the quality of protein as we age.
This episode is important for anyone who wants to optimise their health through adequate protein consumption. You will learn exactly how much you need to eat, the best sources of protein, the role of leucine, and exercise protocols to increase strength.
Primal Resources
GoCarnivore App: gocarnivore.com
4-Week Fat Loss Course: academy.theprimal.com/carnivore-fat-loss-masterclass-4-week-kick-starter
7-Day Fasting Course For Fat Loss: academy.theprimal.com/fasting-101-for-fat-loss
Free Carnivore Meal Planner: app.gocarnivore.com/tools/meal-planner
The Primal Podcast
Website: theprimal.com
Instagram: instagram.com/theprimal.podcast
Twitter: https://x.com/ThePrimal_Pod
About Rina - The Primal Podcast
Rina Ahluwalia breaks down the truth about getting healthy and losing weight—based on science. On her health podcast, she interviews top doctors and experts about the power of low-carb and ketogenic diets, the carnivore diet, and intermittent fasting.
As the founder of GoCarnivore.com, Rina is a recognized leader in the health space, helping people take control of their weight and well-being through real, nutrient-dense food.
Want to jumpstart your health? Join the free 90-day challenge at GoCarnivore.com or visit ThePrimal.com for more!
Timestamps:
00:00 Intro
02:41 How many eat enough protein?
05:05 Protein + lean muscle
08:21 Protein + reverse aging
13:19 Protein + fat loss or weight loss
15:25 Protein for healing inflammation
18:34 Protein and amino acids
22:54 Dr Layman, an expert in protein
27:07 Tool: How much protein per day
31:01 Tool: What body weight to use for protein intake
34:11 Can you have too much protein?
39:57 Tool: Protein timing & meal frequency
45:52: Tool: Maximum amount of protein per meal
52:16 Tool: Fasting and protein intake
01:00:33 Myths about protein
01:06:52 Tool: Worst protein mistakes
01:07:08 Tool: Best protein sources to eat - leucine
01:17:14 Budget options for protein and meat
01:20:02 Protein and resistance exercise
01:23:09 Watch next, Primal Labs
#protein
The ultimate protein episode: how much protein you need, ideal timing, and quality of protein. Get 40% storewide on the Primal Tallow Balms, just head to theprimal.com/discount.
Protein FREE GUIDE: theprimal.com/lab/eat-more-protein-lose-weight-faster-amount-needed-ideal-timing-quality
This episode features Dr Donald Layman, a PHD researcher and expert in protein metabolism and metabolic health. Dr Layman has spent decades researching the role of protein in metabolic health, including the role of leucine in muscle protein synthesis. This episode will be your ultimate protein guide.
Dr Layman will discuss why protein is so important, relating to muscle health, aging, disease prevention, and optimal body composition, namely fat loss. Up to 45% of people do not consume enough protein daily, which is likely mainly in women, and the RDA amount of 0.8kg is far too low for optimal health. Dr Layman will discuss how much protein you need per day for optimal muscle and cellular health, why the timing of protein matters, and the quality of protein as we age.
This episode is important for anyone who wants to optimise their health through adequate protein consumption. You will learn exactly how much you need to eat, the best sources of protein, the role of leucine, and exercise protocols to increase strength.
Primal Resources
GoCarnivore App: gocarnivore.com
4-Week Fat Loss Course: academy.theprimal.com/carnivore-fat-loss-masterclass-4-week-kick-starter
7-Day Fasting Course For Fat Loss: academy.theprimal.com/fasting-101-for-fat-loss
Free Carnivore Meal Planner: app.gocarnivore.com/tools/meal-planner
The Primal Podcast
Website: theprimal.com
Instagram: instagram.com/theprimal.podcast
Twitter: https://x.com/ThePrimal_Pod
About Rina - The Primal Podcast
Rina Ahluwalia breaks down the truth about getting healthy and losing weight—based on science. On her health podcast, she interviews top doctors and experts about the power of low-carb and ketogenic diets, the carnivore diet, and intermittent fasting.
As the founder of GoCarnivore.com, Rina is a recognized leader in the health space, helping people take control of their weight and well-being through real, nutrient-dense food.
Want to jumpstart your health? Join the free 90-day challenge at GoCarnivore.com or visit ThePrimal.com for more!
Timestamps:
00:00 Intro
02:41 How many eat enough protein?
05:05 Protein + lean muscle
08:21 Protein + reverse aging
13:19 Protein + fat loss or weight loss
15:25 Protein for healing inflammation
18:34 Protein and amino acids
22:54 Dr Layman, an expert in protein
27:07 Tool: How much protein per day
31:01 Tool: What body weight to use for protein intake
34:11 Can you have too much protein?
39:57 Tool: Protein timing & meal frequency
45:52: Tool: Maximum amount of protein per meal
52:16 Tool: Fasting and protein intake
01:00:33 Myths about protein
01:06:52 Tool: Worst protein mistakes
01:07:08 Tool: Best protein sources to eat - leucine
01:17:14 Budget options for protein and meat
01:20:02 Protein and resistance exercise
01:23:09 Watch next, Primal Labs
#protein
![Neuroscientist: #1 Way To Lose Weight & Double Autophagy [EAT THIS]](https://i.ytimg.com/vi/hzU7mLn6A1A/mqdefault.jpg "Neuroscientist: #1 Way To Lose Weight & Double Autophagy [EAT THIS]
The science-backed protocol to double autophagy and lose weight using sardine fasting, with Dr. Dom D’Agostino. Try ARMRA Colostrum for yourself, go to https://armra.com/theprimalpodcast or enter code THEPRIMALPODCAST to get 15% off your first order.
Is there a single metabolic switch that can accelerate weight loss while repairing your cells? In this episode, world-renowned metabolic researcher Dr. Dom D’Agostino (PhD) joins us to explain the science of autophagy, ketosis, and the gut microbiome. Referencing decades of laboratory research and clinical observation, Dr. D’Agostino explains why the traditional calories in, calories out model fails to account for cellular signaling and nutrient density. From the specific biochemical benefits of sardine fasting to the role of ketones in preserving gut barrier integrity, this conversation provides the medical clarity needed to optimize your biology. Whether you are looking to reverse metabolic dysfunction or seeking the latest data on nutritional ketosis, this episode bridges the gap between science and practical human experience.
In This Episode, We Reveal:
* The Autophagy Switch: A scientific breakdown of how to double cellular cleanup and the specific dietary triggers that initiate protein recycling.
* The Sardine Fasting Protocol: Why this specific high-protein, high-omega-3 approach is a clinical powerhouse for metabolic health and rapid ketosis.
* Ketosis & Disease Prevention: Moving beyond the scale to understand how ketones function as signaling molecules for longevity and neuroprotection.
* Gut Barrier Integrity: The relationship between the microbiome and metabolic health, and why maintaining the gut lining is the first line of defense against systemic inflammation.
* Translating Research to Reality: How to apply cutting-edge metabolic data to daily life for sustainable weight loss and disease prevention.
Our Sponsor:
ARMRA: Try ARMRA Colostrum for yourself, go to armra.com/theprimalpodcast or enter code THEPRIMALPODCAST to get 15% off your first order. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
MeatStock: Get $100 off every ticket, that’s a 25% discount, exclusively at https://www.theprimal.com/meatstock-2026-tickets
Scientific Resources & Dr. D’Agostino’s Work:
* Journal Article: Ketogenic Diet and Metabolic Health (Springer): https://link.springer.com/article/10.1186/s12916-024-03775-4
* Clinical Research: Metabolic Switching and Health (PubMed): https://pubmed.ncbi.nlm.nih.gov/37057184/
* Historical Context: Nutritional Ketosis in Medicine (PubMed): https://pubmed.ncbi.nlm.nih.gov/41562187/
* Dr. DAgostino’s Website & Research: https://ketonutrition.org/
Timestamps:
00:00 – Intro
02:11 – The One Biomarker That Rules Them All
04:27 – What Is Sardine Fasting?
12:05 – His Body Changed In 3 Days
15:39 – Does Sardine Fasting Target Visceral Fat?
16:33 – His Insulin Was Flagged As Too Low
18:25 – The Cholesterol Debate On Keto
21:42 – Bone Health On A Ketogenic Diet
25:13 – Which Sardines To Buy And How Often
28:14 – The 3-Day Monthly Reset
31:45 – What Ketosis Does To Your Gut
34:34 – Can Ketones Protect Your Brain?
37:46 – The Powerlifter Who Was Told Hed Die
44:44 – Ketones And The Longevity Pathways
50:10 – The Blood Marker More Important Than LDL
55:36 – Does MCT Oil Actually Boost Ketones?
59:37 – Five Foods A Neuroscientist Eats Daily
01:09:43 – The One Keto Food Quietly Killing Your Results
Primal Resources:
* Primal Tallow Balms & Soaps: https://shop.theprimal.com/
* GoCarnivore App: https://www.gocarnivore.com/
Connect With Us:
* Website: https://www.theprimal.com/
* Instagram: @theprimal.podcast
* Twitter/X: @ThePrimal_Pod
About Rina Ahluwalia & The Primal Podcast: Rina Ahluwalia is a leading researcher in root-cause healing and the founder of GoCarnivore.com. She facilitates high-level clinical discussions with world-renowned MDs and researchers to deconstruct the pathophysiology of modern disease and promote the science of the Proper Human Diet.
Medical Disclaimer Note: The content provided in this video and description is for educational and informational purposes only. It is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on this channel.")
