Leucine

The Truth About Creatine & Exercise! 30% Of People Will Die From This! The Healthy Ageing Doctor

The Diary Of A CEO

An essential branched-chain amino acid not made by the body, critical for muscle protein synthesis. Highest quality protein sources are rich in leucine, like whey protein.

The Biology of Slowing & Reversing Aging | Dr. David Sinclair

Andrew Huberman

An amino acid that, when present, down-regulates mTOR, potentially suggesting a pro-aging effect if intake is consistently high, particularly from animal products.

Responders, Non-Responders, and Fish Oil (Episode 61)

Stronger By Science

An amino acid that, along with other BCAAs, might have a competitive effect with tryptophan on brain function, potentially disrupting sleep if consumed in huge quantities right before bed.

Q&A Extravaganza (Episode 58)

Stronger By Science

An amino acid that, in high doses (15-19g/day), might partially attenuate muscle loss during detraining, though dietary strategies are generally less effective than active loading.

Healthy Eating & Eating Disorders - Anorexia, Bulimia, Binging

Andrew Huberman

An essential amino acid vital for cell growth processes, including muscle growth, due to its relationship with the mTOR pathway.

The Science of Eating for Health, Fat Loss & Lean Muscle | Dr. Layne Norton

Andrew Huberman

An essential amino acid largely responsible for stimulating muscle protein synthesis. Can be supplemented, though the powder tastes bad.

Protein & Kidney Function; Cholesterol & Training Adaptations (Episode 49)

Stronger By Science

An amino acid discussed for its role in optimizing muscle protein synthesis, with the suggestion that supplementing it at every meal is likely unnecessary for most.

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Stronger By Science

Supplement discussed in the context of a flawed study design featuring inappropriate power calculations, expecting large effects from a potentially small-impact supplement for muscle mass accretion.

Science of Muscle Growth, Increasing Strength & Muscular Recovery

Andrew Huberman

An essential amino acid, ingesting 700-3000 mg with each meal is important for supporting muscle protein synthesis (myosin) and muscle repair for hypertrophy and strength.

Outlive: The Science and Art of Longevity — Dr. Peter Attia

Tim Ferriss

An essential amino acid, hands down the most relevant of the branched-chain amino acids, and a potent mTOR stimulator. Important for muscle hypertrophy.

Protein Digestion Speed, Bone Density, Push-Pull Ratios (Episode 79)

Stronger By Science

How to Exercise & Eat for Optimal Health & Longevity | Dr. Gabrielle Lyon

Andrew Huberman

An essential branched-chain amino acid uniquely stimulating to skeletal muscle, triggering muscle protein synthesis. Optimal intake is closer to 9 grams per day, much higher than the RDA.

Q&A: BCAAs, Mini-Cuts, Sex Differences, and First Meet Tips (Episode 21)

Stronger By Science

One of the branched-chain amino acids, noted for its terrible taste. High intake can deplete tryptophan and decrease serotonin production in the brain, potentially affecting sleep and appetite.

224 ‒ Dietary protein: amount needed, ideal timing, quality, and more | Don Layman, Ph.D.

Peter Attia MD

An essential amino acid highlighted as a key signal for muscle protein synthesis, especially in Mtor activation, and also ketogenic, influencing fat oxidation.

Drug Testing, New Supplement Research, Squat Science, and Dr. Eric Helms (Podcast Episode 8)

Stronger By Science

An amino acid identified in an in vitro experiment to potentially contribute to de novo lipogenesis with high protein intake. Also a component in the ecdysterone study, but in a negligible amount.

Dr. Rhonda Patrick Returns | The Tim Ferriss Show (Podcast)

Tim Ferriss

An essential amino acid, more abundant in meat, and a potent dietary activator of the IGF-1 pathway.

Dom D'Agostino Returns (Full Episode) | The Tim Ferriss Show (Podcast)

Tim Ferriss

A branch-chain amino acid that is a powerful activator of mTOR, important for skeletal muscle growth.

Dr. Dominic D'Agostino on Fasting, Ketosis, and The End of Cancer

Tim Ferriss

An amino acid in BCAAs known to activate mTOR, which can be a driver of cancer growth, but Dr. D'Agostino argues its anabolic effects are skeletal muscle-specific.