Whey, Leucine & the Science of Staying Strong with Dr. Emily Lantz

In episode #197 host Kyla Channell is joined by Dr. Emily Lantz, assistant professor at the University of Texas Medical Branch, for a practical conversation about how muscle responds to age, disuse, sleep loss, and protein intake. The episode focuses on what actually helps preserve or rebuild muscle, especially in middle-aged and older adults, aging women, and athletes recovering from inactivity or injury.

KEY TAKEAWAYS

  • Muscle loss can happen quickly during inactivity, especially in older adults.
  • Whey protein appears useful in disuse situations because of its high quality and easy absorption.
  • Protein quality matters, not just total grams.
  • Plant-based eating can absolutely work, but it often requires more planning to hit protein and amino acid needs.
  • 25 to 30 grams of protein per meal is a practical target for many active adults.
  • Leucine is helpful, but not a stand-alone solution.
  • Resistance training remains the strongest signal for building or maintaining muscle.

Please note that this podcast is created strictly for educational purposes and should never be used for medical diagnosis or treatment.

ABOUT DR. EMILY LANTZ:

Dr. Emily Lantz is an Assistant Professor in the Department of Nutrition Sciences and Health Behavior in the School of Health Professions at the University of Texas Medical Branch. She has a Bachelor of Science in Agricultural Biochemistry from Iowa State University, a PhD in Nutrition Science from Purdue University. She completed a postdoctoral fellowship in skeletal muscle metabolism from the Division of Rehabilitation Science University of Texas Medical Branch.

Dr. Lantz’s research interest broadly focuses on two main themes: i). the effects of physical inactivity on skeletal muscle mass and functional capacity in middle-aged and older adults, with an emphasis on aging women and ii). the application and mechanism of action of amino acid and protein consumption on acute markers of anabolism e.g., muscle protein synthesis.

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TIMESTAMPS

00:00 – Introduction to Dr. Emily Lantz and her research focus

02:24 – Her research arc: aging, disuse, protein quality, and sleep

04:37 – Sleep loss and reduced muscle protein synthesis

06:33 – Midlife muscle loss and sex differences across aging

08:30 – How much muscle older adults lose during seven days of bed rest

10:03 – Whey protein during bed rest and faster strength recovery

14:58 – What protein quality means and how it is measured

18:32 – Plant proteins, amino acid pairing, and meal timing questions

21:46 – Satiety, meal volume, and the challenge of plant-based protein targets

24:45 – Beef vs soy-based meat alternatives and muscle protein synthesis

27:35 – Protein dose response and the 25 to 30 gram per meal target

30:19 – Distributed protein intake vs skewed intake across the day

31:47 – Where extra protein goes and a realistic approach to eating

34:10 – Leucine, branched-chain amino acids, and why leucine alone is limited

35:43 – The leucine dose used in the bed rest study

36:53 – Do older adults need more leucine or just more protein overall?

39:47 – What Dr. Lantz is working on next: sleep, midlife women, and cardiometabolic health

41:13 – Protein strategies for injured athletes with immobilized limbs

43:27 – Two truths and a lie reveal

44:10 – The James Webb telescope story

45:24 – The two continents Dr. Lantz has not visited yet

46:17 – Where to find Dr. Lantz and her publications

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