563: Optimize These 2 Key Factors to Melt the Fat Away & Build Muscle | Dr. Gabrielle Lyon
Oct 10, 2023
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Dr. Gabrielle Lyon, a functional medicine practitioner, discusses the importance of skeletal muscle in weight loss and improving overall health. Topics include myokines, BDNF, insulin sensitivity, protein requirements, resistance training, and plant-based protein options.
Skeletal muscle plays a larger role in metabolic dysfunctions than obesity, releasing anti-inflammatory myokines that interact with the immune system.
Dietary protein is crucial for muscle health and cannot be substituted by carbohydrates or fats.
Resistance training is essential for body recomposition, promoting muscle protein synthesis and physiological effects on fatty acid oxidation and glucose disposal.
Consuming 30-50 grams of high-quality protein at breakfast stimulates muscle protein synthesis, making it a crucial meal of the day.
Deep dives
Skeletal muscle is the key to metabolic health, not obesity
The podcast episode emphasizes that metabolic dysfunctions should be attributed to skeletal muscle rather than obesity. Skeletal muscle releases myokines, which have an anti-inflammatory effect and interact with the immune system. Dietary protein is essential for muscle health and cannot be replaced by carbohydrates or fats. Resistance training plays a crucial role in body recomposition, as it pushes the body to adapt and utilize substrates. The first meal of the day, particularly breakfast, is important for stimulating muscle protein synthesis and should include 30 to 50 grams of high-quality protein.
Resistance training and muscle protein synthesis
Resistance training is essential for breaking through weight loss plateaus and promoting body recomposition. It stimulates muscle protein synthesis, the process of incorporating amino acids into muscle tissue. The physiological effects occur both during and after exercise, with skeletal muscle serving as the primary site for fatty acid oxidation and glucose disposal. The release of myokines during exercise influences fuel utilization and has various positive effects on the immune system, inflammation, and fat metabolism.
The importance of myokines in muscle health
Myokines, which are hormones released by contracting skeletal muscle, have multiple effects on the body. They interact with the immune system and reduce systemic inflammation. Interleukin-6, a prominent myokine, affects the liver and adipose tissue, promoting fat utilization. Myokines also play a role in brain health, such as the release of brain-derived neurotrophic factor (BDNF), which is important for neurogenesis and brain function. Contracting skeletal muscle releases myokines that circulate through the bloodstream, influencing metabolism and fuel utilization.
Protein intake and its impact on muscle health and metabolism
Protein is the most important macronutrient for maintaining muscle health and overall metabolism. A protein intake of 0.7 to 1 gram per pound of ideal body weight is recommended. The first meal of the day, especially breakfast, is crucial for stimulating muscle protein synthesis. Consuming 30 to 50 grams of protein at the first meal helps activate the mTOR pathway, which leads to muscle protein synthesis. Carbohydrates and fats, while important for overall nutrition, do not have a significant direct impact on muscle protein synthesis. High-quality protein sources, particularly from animal-based foods, provide a complete array of amino acids necessary for muscle health.
Importance of Protein for Muscle Protein Synthesis (MPS)
Protein is crucial for muscle protein synthesis (MPS), especially for individuals above 30 years old. MPS is critical for building and maintaining muscle, improving strength, and supporting overall health. While the timing of protein consumption is less relevant for younger and healthy individuals, older people with anabolic resistance may benefit from consuming protein closer to their training sessions to maximize MPS. It is also essential to consume sufficient protein consistently to support muscle health and metabolic processes.
Resistance Training for Muscle Growth and Bone Health
Resistance training is crucial for muscle growth, strength, and bone health. It is recommended to include resistance training in your exercise routine at least two days a week. The intensity and type of exercises can vary based on individual goals and preferences. Starting resistance training early in life has long-term benefits for muscle health and bone density. It is a myth that resistance training is not suitable for children; in fact, it can help them develop strength and motor skills. Recovery is an essential aspect of resistance training, and listening to your body's needs and incorporating rest days is crucial.
Considerations for Weight Loss and Individual Challenges
For individuals struggling with weight loss despite trying various diets and exercise approaches, it may be necessary to consider additional measures such as medication to improve metabolism or insulin sensitivity. Each person's challenges and circumstances are unique, and there is no one-size-fits-all solution. It is essential to be open-minded and use the available tools and modalities to support weight loss and overall health. Sometimes, genetics or underlying health conditions can make it difficult to achieve weight loss naturally, and seeking a personalized approach with medical guidance can be beneficial.
Dr. Gabrielle Lyon (IG: @drgabriellelyon) is a well-respected functional medicine practitioner and the founder of the Institute for Muscle-Centric Medicine.
She is a nationally recognized speaker and media contributor specializing in brain & thyroid health, lean body mass support and longevity.
Gabrielle’s goal is to change the paradigm of medicine from obesity-focused to muscle-centric and change the way we think about health and medicine with high scientific integrity.
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