How to Build Muscle for Longevity and Get Your 30 Grams of Protein Per Meal with Dr. Gabrielle Lyon

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Oct 9, 2023

Dr. Gabrielle Lyon, an expert in building and maintaining skeletal muscle, discusses the importance of prioritizing protein and weightlifting, the relationship between satiety, protein, and weight loss, muscle-centric medicine, ideal body fat percentages, addressing mindset and patterns for success, the benefits of exercise for longevity, the importance of protein intake, meal planning and grocery shopping as a family, the affordability of getting help with food prep, fear in the wellness industry, tracking calories and macronutrients, and the significance of building lean muscle mass for metabolic health.

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Introduction

00:00 • 2min

The Importance of Protein and Weightlifting for Women

01:53 • 6min

Sleep and Personalized Wellness: Birch Mattress and Life Force Sponsorships

07:47 • 4min

Muscle Centric Medicine and the Standard Approach

12:02 • 19min

Measuring Body Composition and Ideal Body Fat Percentages

30:55 • 10min

Addressing Mindset and Patterns for Success

40:34 • 2min

Importance of Exercise for Muscle Growth and Longevity

42:07 • 9min

The Counter Arguments to Prioritizing Strength Training and Protein Intake

51:08 • 14min

Importance of Protein Intake for Muscle Growth and Health

01:05:19 • 19min

Meal Planning and Grocery Shopping as a Family

01:24:01 • 3min

The Affordability of Getting Help with Food Prep

01:26:32 • 14min

Fear and the Benefits of Regular Training

01:40:34 • 2min

Tracking Calories and Macronutrients

01:42:09 • 8min

Importance of Building Lean Muscle Mass

01:50:37 • 15min

This episode is brought to you by Birch Living Mattress and Lifeforce.

Longevity is at the top of everyone’s mind these days, and we can’t talk about longevity without mentioning movement, mobility, and safeguarding against falls and fractures. What lies at the heart of these endeavors? Our capacity to build and sustain lean muscle.

Today on The Dhru Purohit Podcast, Dhru sits down with Dr. Gabrielle Lyon to discuss why building and maintaining skeletal muscle is critical for preserving our healthspan, lifespan, and metabolic health.

Dr. 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 leaders, innovators, mavericks, and executives in a number of fields.

In addition, Dr. Lyon also works closely with special-operations military personnel. Her goal is to change the paradigm of medicine from obesity-focused to muscle-centric and the way we think about health and medicine with high scientific integrity. Her new book, Forever Strong: A New, Science-Based Strategy for Aging Well, is set to be released on October 17, 2023.

In this episode, Dhru and Dr. Lyon dive into (audio version / Apple Subscriber version):

-What happens when women over 40 don’t prioritize protein and lifting weights (1:57 / 1:57)

-The relationship between satiety, protein, and weight loss (4:02 / 4:02)

-Muscle-centric medicine vs the conventional approach to weight loss (12:07 / 8:47)

-Why muscle is critical when it comes to longevity (16:21 / 12:47)

-What contributes to skeletal muscle loss (18:01 / 14:47)

-How Dr. Lyon inspired Dhru to start resistance training and eating more protein (23:52 / 20:38)

-The best way to measure lean muscle mass (30:20 / 27:05)

-Optimal body fat percentage for women (31:58 / 29:00)

-Measuring strength and establishing a baseline (36:19 / 33:00)

-Minimal viable dose for resistance training (43:58 / 40:43)

-Modifying our diet and lifestyle to match our environment (51:19 / 48:25)

-Top reasons why people don’t prioritize protein (55:10 / 52:00 )

-How much protein and carbs to aim for per meal and day (1:05:19 / 57:57)

-How Dr. Lyon meets her protein goals (1:11:08 / 1:07:54)

-Top mistakes people make when increasing protein intake (1:20:37 /1:16:10)

-Structuring meals around protein (1:24:01 / 1:20:56)

-Dr. Lyon’s take on carbohydrates (1:35:10 / 1:31:56)

-Why calories matter and the importance of tracking (1:43:26 / 1:38:55)

-Key takeaways from Dr. Lyon’s new book (1:50:50 / 1:47:35)

-Dr. Lyon’s thoughts on Ozempic (1:56:07 / 1:53:00)

Also mentioned in this episode:

-Preorder Dr. Lyon’s book, Forever Strong

-drgabriellelyon.com

-Sign up for Dr. Lyon’s 30G’s Recipe Newsletter

To get 20% off your Birch Living mattress, head to birchliving.com/dhru today.

Right now, get 15% off your first purchase of Lifeforce at mylifeforce.com with code DHRU.

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