#696 - Dr Gabrielle Lyon - How To Build More Muscle & Supercharge Your Longevity
Oct 21, 2023
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Dr. Gabrielle Lyon is a functional medicine physician and founder of the Institute of Muscle-Centric Medicine, advocating for muscle health as a key to longevity. She discusses the surprising connection between muscle gain and improved quality of life, shifting the focus from fat loss to muscle development. Dr. Lyon provides practical tips on optimizing protein intake and the role of exercise in nutrition, alongside insights into how sleep impacts muscle growth. She also explores the significance of a mother's fitness on her children's health and the benefits of colorful, nutrient-rich foods.
Muscle health is more important for longevity and overall well-being than excess weight and fat loss.
Skeletal muscle plays a critical role in aging and maintaining optimal functioning.
High-quality protein intake, ranging from 0.7 to 1 gram per pound of ideal body weight, supports muscle growth and repair.
Muscle-centric medicine recognizes muscle as an essential organ with various benefits for overall health and longevity.
Sleep is crucial for muscle protein synthesis and maintaining muscle health, while training during periods of sleep deprivation can mitigate some negative effects.
Deep dives
Muscle is the Organ of Longevity
Dr. Gabrielle Lyon discusses how muscle health is crucial for longevity and overall well-being. Building physical strength requires mental strength and resilience. Skeletal muscle plays a vital role in glucose disposal and is associated with multiple diseases, including cardiovascular disease, cancer, and diabetes. The health of skeletal muscle becomes especially important in times of catabolic crisis or insults, as it affects the individual's ability to recover and return to baseline functioning. Efficient nutrient sensing and the consumption of high-quality protein are key to maintaining and improving skeletal muscle health.
Reframing the Obesity Narrative
Dr. Gabrielle Lyon challenges the focus on obesity as the main health concern and proposes that under muscled individuals face greater risks. Skeletal muscle health, rather than excess weight, is crucial for overall well-being. The presence of excess fat infiltrated into skeletal muscle can lead to poor tissue quality. It's important to differentiate between higher muscle mass and healthy skeletal muscle. Skeletal muscle requires stimulation and activity for optimal functioning and health.
The Significance of Skeletal Muscle in Aging
Skeletal muscle plays a critical role in aging and longevity. It is a nutrient-sensing organ system that impacts glucose disposal, fatty acid oxidation, and the release of beneficial myokines. As individuals age, the importance of maintaining and building skeletal muscle becomes paramount. Poor muscle health and loss of muscle mass contribute to various age-related conditions, including sarcopenia, osteoporosis, and increased risk of disease. Focusing on hypertrophy and strength training is vital for healthy aging.
Protein Intake and Body Recomposition
Dr. Gabrielle Lyon emphasizes the significance of protein intake for body composition. Consuming sufficient protein, ranging from 0.7 to 1 gram per pound of ideal body weight, supports muscle growth and repair. Protein distribution throughout the day is also important, with a recommended range of 40 to 50 grams per meal. Tracking food intake and prioritizing high-quality protein sources, such as whey protein, eggs, and lean meats, can help individuals meet their protein goals. Additionally, considering timing, such as consuming protein after exercise, may provide added benefits but is not a strict requirement.
Importance of Muscle-Centric Medicine
Muscle-centric medicine reframes the conversation around muscle as not just for aesthetics, but as an essential organ with numerous benefits. Contracting skeletal muscle releases myokines, which have an impact on the immune system and inflammation. Glutamine released from muscle serves as fuel for white blood cells. Recognizing the multidimensional role of muscle is crucial for optimizing health and longevity.
Training for Life
Training should focus on being physically strong and capable rather than just aesthetics. Recommended exercises include low bar back squats, sumo deadlifts, farmer's carries, overhead carries, push-ups, kettlebell swings, and Turkish get-ups. The goal is to be fit and capable in real-life situations, ensuring physical mobility and quality of life.
Reframing Diet Culture
Diet culture often emphasizes fat loss, but muscle-centric medicine highlights the importance of whole foods and high protein intake for muscle health. Tracking progress is important, and individuals must feel worthy of achieving their fitness goals. Closing the gap between current habits and desired future outcomes is essential for long-term success.
Influence of Exercise Repetitions
The traditional approach of specific rep ranges for strength, hypertrophy, and endurance may not capture the full complexity of muscle adaptations. It's important to consider individual factors and explore how lighter weights and longer repetitions can still stimulate hypertrophy, especially in older individuals.
Sleep and Muscle Building
Sleep plays a crucial role in muscle protein synthesis, and even one night of sleep deprivation can negatively impact muscle growth. Conversely, training during periods of sleep deprivation, such as military personnel during intense training, can support tissue health and mitigate some of the effects of lack of sleep.
Dr Gabrielle Lyon is a functional medicine physician and Founder of the Institute of Muscle-Centric Medicine.
Most health advice focuses on shedding excess weight. But what if your longevity, healthspan, resilience and quality of life was more determined by gaining muscle than losing fat? This isn't a bodybuilder's coping strategy, it's new science backed by mountains of data.
Expect to learn why the quality of your life is a direct correlation to your muscle health, whether it's more dangerous to be over-fat or under-muscled, whether exercise is more important than nutrition, Gabrielle's favourite hacks for getting more protein in every day, whether protein timing matters, if it's possible to achieve this with a plant-based diet and much more...
