The Wellness Mama Podcast

Dr. Gabrielle Lyon on Muscle-Cyntric Medicine, Eat Your Protein and How to Train Better

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Jan 2, 2023

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The Concept of Muscle Centric Medicine

How Muscle Helps With Disease Prevention?

Is There a Connection Between Lean Muscle Mass and Longevity?

Strength Training

Do You Know How Many Squats Can You Do?

How Do You Track Your Muscle?

Do Kids Need More Protein Per Meal?

Optimizing for Muscle Mass

Strength Training - What Is the Minimum Effective Dosage?

The Kids' Toothbrushes Are My Favorite Toothpaste

How Much Muscle Do You Need to Train?

Is There an Increase in Anabolic Resistance as We Age?

Do Women and Men Need to Train Differently?

Is There a Difference in Training for Menstruation?

Is There Anything You Can Do to Increase Muscle?

Is There a Difference Between Exercise and Sleep?

The Food Matrix of High Quality Protein Sources

Wellness Mama - Parting Advice for Women Today

Episode Highlights With Dr. Lyon

What muscle-centric medicine is and how she developed this method
Why muscle is so important, especially for women
The connection between body composition and how we age
Her research on how body composition affects the brain and ability to do cognitive tasks
Why muscle is the organ of longevity
How muscle helps with disease prevention
Muscle is an endocrine organ and why exercise should be about building muscle not losing fat
The longevity connection to lean muscle mass
Why it's very difficult for a woman to get “bulky” or too muscular quickly
What reverse dieting is and how it can help us get stronger and leaner
Dietary protein as it relates to muscle health
Why we absolutely need dietary protein and what the bare minimum is vs. optimal for health and longevity
How much protein should we actually eat?
Her recommendation: 1g protein per pound ideal body weight
The minimum amount of protein required to stimulate protein synthesis
Her protocols for protein spacing and amounts
Do women and men need to train differently?
Lifestyle, diet, and supplementation factors that can help increase strength gain
How food and light regular our circadian clocks and our training ability
Recommended supplements: creatine, omega 3, urolithin A
Her advice: always be empowered by your choices and do the thing you are avoiding

Resources We Mention

371: How Eating More Protein Will Transform Your Metabolism With Dr. Gabrielle Lyon
Creatine Monohydrate
Urolithin A by Mitopure
Relentless: From Good to Great to Unstoppable by Tim S. Grover
The Attributes: 25 Hidden Drivers of Optimal Performance by Rich Diviney
The Mountain Is You: Transforming Self-Sabotage into Self-Mastery by Brianna Wiest
Her book club: Freedom Reads

Thanks to Our Sponsors:

Wellnesse - My line of personal care products such as toothpaste, deodorant, shampoo and much more!

Hiya Health - A clean line of children's vitamins that provides growing kids with all the essential nutrients that might be missing from their diet.