Episode Highlights With Dr. Gabrielle Lyon

Why the body becomes less efficient at protein turnover with age and how to counteract this
The biggest needle movers when it comes to building muscle
Why not to train to get better and what to do instead
How to build an effective structure for getting stronger that doesn’t have to take a ton of time
Why high-intensity training even just once a week, can make a huge difference
When you exercise, you sensitize muscles to glucose
The long-term benefits of training on hormones and aging
Differences between women and men with training and hormones
The most important workouts women can do
What to know about sarcopenia and what we can do about it
Sarcopenia is not a disease of aging but a disease of inactivity
How this relates to cardiovascular disease and Alzheimer's
What the normal recommendations get wrong about protein consumption
Quality of protein matters and how to optimize this
Dietary protein is essential to building and maintaining muscle but quality matters a lot
The normal dietary protein numbers are just the minimum to avoid deficiency and are not adequate for building muscle and being metabolically optimal
Standards vs goals for getting better
How to use technology and tracking to your advantage in making these changes

Resources We Mention

Exploring Veganism and Foraging

The AI-powered Podcast Player