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

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Episode 163 - Sex at Dawn Author Dr. Chris Ryan, Caitlin Gill and Lisa Best at the Bridgetown Comedy Festival