Is it Worse to Be Overfat or Under Lean? with Dr. Gabrielle Lyon

Nov 23, 2022

Dr. Gabrielle Lyon, a physician specializing in nutritional science and geriatrics, emphasizes the critical role of muscle in aging healthily. She discusses how skeletal muscle supports metabolic health and effective weight management. The conversation highlights the importance of protein, particularly animal sources, for muscle synthesis and performance. Lyon also examines the balance between being overfat and under lean while promoting a shift toward muscle-centric medicine for better health outcomes.

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ADVICE

RDA is Not Optimal

Understand that RDA protein recommendations are minimums to avoid deficiency, not optimal amounts for muscle building or overall health.
Consider increasing your protein intake, especially if you're focused on muscle health, longevity, or overall well-being.

INSIGHT

Protein Quality Matters

Protein quality depends on essential amino acid content, particularly leucine, which is crucial for muscle synthesis.
Animal-based proteins are superior to plant-based because they possess a higher essential amino acid content.

ANECDOTE

Quinoa vs. Chicken

To get the same amount of essential amino acids as a small chicken breast, one would need to consume six cups of quinoa.
This highlights the difference in protein quality between animal and plant sources.

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This episode is brought to you by BiOptimizers, Rupa Health, and InsideTracker.

If we want to age as well as possible, maintain function and strength, and stay independent as we age, there is a key area of our physiology that we need to pay attention to: muscle.

Skeletal muscle is the currency of aging; it’s an essential lever in maintaining optimal metabolic health, reducing body fat, and supporting longevity. And a major piece of building and maintaining muscle is protein consumption—which is often a controversial topic in the nutrition space. Today on The Doctor’s Farmacy, I talk with Dr. Gabrielle Lyon about the science of muscle mass, protein sources, and healthy aging and how we can all pay attention to these things in our daily lives.

Dr. Gabrielle Lyon is a Washington University fellowship-trained physician in Nutritional Science and Geriatrics and is board certified in Family Medicine. She is the founder of the Institute for Muscle Centric-Medicine™ and has a private practice that services the leaders, innovators, mavericks, and executives in their prospective fields. In addition, Dr. Lyon also works closely with Special Operations Military. Her goal is to change the paradigm of medicine from obesity-focused to muscle-centric and change the way we think about health and medicine with high scientific integrity.

This episode is brought to you by BiOptimizers, Rupa Health, and InsideTracker.

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Here are more details from our interview (audio version / Apple Subscriber version):

Why muscle is key to overall health and longevity (5:25 / 2:14)
How much protein should you eat vs the government’s Recommended Dietary Allowance (RDA) (11:12 / 9:26)
Essential amino acids, animal vs plant sources of protein, and building muscle (18:55 / 15:10)
How much protein do you need to eat with each meal? (29:04 / 26:02)
Research showing that dietary protein will reduce hunger and cravings (33:54 / 29:15)
High-protein food sources (37:22 / 32:19)
Is meat bad for your health? (39:38 / 34:44)
Stimulating mTOR, our “longevity switch” (45:55 / 37:23)
Muscle-centric medicine (54:50 / 50:08)
Dr. Lyon’s daily diet and exercise routine (1:05:09 / 1:00:24)

Check out Dr. Lyon’s podcast, The Dr. Gabrielle Lyon Show, here. Get her free protocol with a food guide and subscribe to Dr. Lyon’s newsletter at drgabriellelyon.com.