How Protein Reduces Cravings, Supports Muscle, And Promotes Health

47 snips

Jan 30, 2023

Guest

Gabrielle Lyon

Guest

David Heber

Gabrielle Lyon, an integrative physician specializing in nutritional sciences and geriatrics, teamed up with David Heber, founding director of the UCLA Center for Human Nutrition, to discuss the pivotal role of protein in our diets. They uncover how protein is essential for building muscle, reducing cravings, and supporting overall health. The duo highlights the importance of protein intake, especially for older adults, and examines dietary choices, protein sources, and the debates around current nutritional guidelines. It's a must-listen for anyone looking to optimize their health!

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ADVICE

Protein Intake for Muscle Building

Consume 30g of protein per meal to build muscle.
Vegans and vegetarians may struggle to reach this with whole foods and may need to supplement.

INSIGHT

Importance of First Meal Protein

Prioritize protein intake in your first meal, especially after an overnight fast.
This optimizes muscle protein synthesis and reduces cravings later in the day.

ADVICE

Protein Distribution

Distribute protein intake throughout the day.
Avoid consuming most of your protein in one meal, as it might not be fully metabolized.

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This episode is brought to you by InsideTracker, Mitopure, and Pique.

Many people are confused about how much protein they should be eating and where to get it. Adequate protein is vital in building muscle mass, an essential component of maintaining a healthy weight. It’s also a key factor in reducing the risk of chronic disease, which improves our healthspan and longevity. Research shows that higher protein intake is correlated to better body composition, insulin control, satiation, and more.

In today’s episode, I talk with Dr. Gabrielle Lyon, Dr. David Heber, and Dr. Frank Lipman about why it’s necessary to get adequate protein in your diet every day and how to do that, whether you’re a meat-eater or not.

Dr. Gabrielle Lyon is an integrative physician who completed her fellowship in nutritional sciences and geriatrics at Washington University, St. Louis. She is board certified in family medicine and completed her undergraduate work in human nutrition vitamin and mineral metabolism. Dr. Lyon works closely with current and retired Special Operations military operators as a part of the Task Force Dagger Foundation.

Dr. Heber is the founding director of the UCLA Center for Human Nutrition, a professor of medicine and public health, and the founding chief of the Division of Clinical Nutrition in UCLA’s Department of Medicine. Dr. Heber also directs the National Cancer Institute-funded clinical nutrition research unit and the National Institute of Health’s nutrition and obesity training grants at UCLA.

Dr. Frank Lipman is recognized as a vocal pioneer of integrative and Functional Medicine (or what he calls “good medicine”). Dr. Lipman is the founder of Eleven Eleven Wellness Center and the Chief Medical Officer at The Well. He is a sought-after international speaker and the bestselling author of six books—How to Be Well, The New Health Rules, Young and Slim for Life, Revive, and Total Renewal—and his newest book, The New Rules of Aging Well: A Simple Program for Immune Resilience, Strength, and Vitality.⁣

This episode is brought to you by InsideTracker, Mitopure, and Pique.

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Full-length episodes of these interviews can be found here: