Protein targets and meal strategy

Longevity isn’t just about what you eat or how you train—it’s really more about whether you believe your body is worth investing in. On this episode of The Dr. Hyman Show, I’m joined by my longtime friend and colleague Dr. Gabrielle Lyon to explore why muscle may be one of the most overlooked drivers of long-term health. We focus on practical, accessible ways to build strength as you age, and why muscle plays a much bigger role in your health than most people realize. We explore: • How strength training supports your blood sugar and metabolic health, beyond what the scale can show • Why muscle quality—not weight—is a stronger predictor of long-term health • How building strength helps you stay mobile, capable, and resilient as you age • What most people miss about protein and muscle health Aging well is something you can actively support, starting with how you care for your body today. And strength is one of the most powerful places you can begin. View Show Notes From This Episode

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(0:00) Introduction and Dr. Gabrielle Lyon's background

(1:00) Protein's importance across ages and muscle benefits

(3:28) Muscle: A neglected organ and its metabolic roles

(8:01) Assessing muscle quality and functional health

(13:09) Resistance training and muscle rejuvenation strategies

(19:33) Muscle's immune and hormonal functions

(22:29) Myokines and body composition analysis

(26:17) Strength training and innovative techniques

(32:05) Muscle as the organ of longevity and protein's significance

(38:12) Dietary guidelines and protein requirement debates

(48:08) Amino acids, protein turnover, and intake strategies

(59:48) Metabolic flexibility and creatine's benefits

(1:00:21) Sponsor: Timeline's research on urolithin A

(1:02:20) Mitochondrial health and muscle-centric medicine

(1:08:14) Muscle health's mismatch with chronic diseases

(1:10:20) Dr. Lyon's longevity practices and quickfire questions

(1:16:03) Strength's importance during menopause and cold exposure

(1:18:51) Dr. Lyon's career highlights and resources

(1:20:17) Closing remarks and disclaimers