Forever Strong: A New, Science-Based Strategy for Aging Well
Oct 17, 2023
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In this podcast, Dr. Gabrielle Lyon introduces her new book Forever Strong, emphasizing the importance of muscle-centric medicine for health and wellness. She discusses the impact of protein intake on fat-free mass and shares strategies for optimizing protein intake and fasting. The podcast also explores effective strategies for enhancing muscular adaptations and highlights the power of a growth mindset in achieving health goals.
Muscle-centric medicine emphasizes the importance of resistance training and exercise for maintaining muscle mass and combating age-related muscle loss.
Regular exercise, particularly resistance training and aerobic activity, along with a protein-forward nutrition plan, can help mitigate weight gain and changes in body composition during menopause.
Incorporating resistance training, focusing on muscle strengthening, and consuming protein-rich meals can optimize growth, development, and overall well-being in children and adolescents.
Deep dives
The Importance of Muscle Health in Aging Well
Muscle health plays a crucial role in aging well. As we age, there is a natural decline in muscle mass, but regular exercise and proper nutrition can help build and maintain muscle. Muscle-centric medicine emphasizes the significance of muscle in overall health and wellness. It highlights the importance of resistance training, aerobic exercise, and high-intensity interval training (HIIT) for maintaining muscle mass, strength, and functionality. By prioritizing muscle health, individuals can combat age-related muscle loss and improve their body composition.
The Impact of Menopause on Body Composition
Menopause is often associated with weight gain and changes in body composition. However, it doesn't have to be inevitable. Estrogen and progesterone levels decline during menopause, which can lead to reduced muscle mass and increased fat mass. Incorporating regular exercise, especially resistance training and aerobic activity, along with a protein-forward nutrition plan, can help mitigate these changes. Exercise can enhance muscle growth, increase muscle strength, and improve overall body composition during menopause. Additionally, consuming adequate dietary protein, at least 30-50 grams per meal, can support muscle health and combat age-related muscle loss.
The Benefits of Exercise and Protein in Youth
Exercise and proper nutrition are essential for youth as they set the foundation for healthy muscle development and overall health. Resistance training, which could include activities like strength exercises and bodyweight movements, can help children and adolescents build muscle, improve physical literacy, and enhance overall fitness. Adequate protein intake is also crucial for youth, although their protein thresholds are lower than adults. Engaging in regular physical activity, focusing on muscle strengthening, and consuming protein-rich meals can optimize growth, development, and overall well-being in young individuals.
Mindset and Behavior Change
A growth mindset and a positive mindset are key components in achieving health and wellness goals. Believing that change is possible and embracing challenges is critical for success. Mindset affects our behaviors, habits, and the choices we make. Cultivating a growth-focused mental framework can empower individuals to overcome obstacles, persist through setbacks, and adopt healthy habits. Understanding and addressing weaknesses, setting realistic fitness goals, and enjoying the process of self-improvement are also important aspects of mindset and behavior change.
The Importance of Mind and Body Integration in Healthy Aging
The mind and body are interconnected, and a holistic approach to health is vital for healthy aging. Addressing mental and emotional well-being is just as important as physical exercise and nutrition. Prioritizing mindset, managing stress, and cultivating resilience are essential for healthy aging. By integrating mind and body practices, individuals can enhance their overall well-being and maximize their potential for healthy aging.
This special episode is a solocast for me to personally introduce to you my new book, Forever Strong: A New Science Based Strategy for Aging. I'm so excited to share it with you. It took two years and 20 years of experience to bring you the information in these pages. You cannot correct a problem if the foundation and framework for thinking of that problem is wrong. That is where muscle centric medicine was born, from a desire and need to move the needle for you to be able to take charge of your own health and wellness. In my book, I give you exactly what to do, exactly how you need to think about things, and what you need to execute. This concept of obesity pained me to the point that everything in this book, and what I talk about, is to change the trajectory of your life. To allow us all as a society to not be left floundering by flawed nutrition and exercise recommendations.
In this episode I discuss:
Training plans for everyone from beginners to experts.
How to address your personal weaknesses and triggers.
What is Muscle Centric Medicine and why is it so important?
The ideal protein and carbohydrate balance.
This episode is brought to you by LMNT, PaleoValley, InsideTracker, 1stPhorm
Order Dr. Lyon's BookForever Strong - https://drgabriellelyon.com/forever-strong/
Mentioned in the episode: https://www.frontiersin.org/articles/10.3389/fendo.2023.1183765/full
Mentioned in this episode:
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