269: Why Muscle is the Key to Optimal Health and Longevity with Dr. Gabrielle Lyon
Sep 6, 2023
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Dr. Gabrielle Lyon, a physician specializing in brain and thyroid health, discusses the importance of muscle and protein for optimal health and longevity. Topics include protein intake, improving lean muscle mass, questioning traditional health advice, and the impact of nutrition and muscle on appearance.
Skeletal muscle mass is crucial for optimal health, aging, and longevity.
Adequate protein intake, regardless of its source, is essential for improving body composition and overall well-being.
Engaging in activities that promote muscle strength and function is important for overall health and longevity.
Deep dives
Importance of Maintaining Healthy Habits During Travel
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Exploring the Importance of Muscle and Protein for Optimal Health
Dr. Gabriel Lyon, an expert in muscle-centric medicine, emphasizes the significance of skeletal muscle mass for optimal health, aging, and longevity. She explains that low or unhealthy skeletal muscle mass is a common factor among individuals with various health issues. Dr. Lyon advocates for prioritizing dietary protein, as it plays a crucial role in muscle protein synthesis and various bodily functions. She debunked the misconception that protein source must necessarily be animal-based, stating that complete amino acid profiles from sources like peas or lentils can adequately meet dietary protein needs. By understanding the importance of muscle and protein, individuals can improve their body composition and overall well-being.
Training for Longevity: The Role of Skeletal Muscle
Training and strengthening skeletal muscles are not only beneficial for athletic performance but also essential for overall health and longevity. Skeletal muscle acts as an endocrine organ, secreting myokines that have positive effects on various body systems, including the immune system and brain function. Exercise-induced muscle contractions stimulate the release of these beneficial hormones. In addition to combating inflammation, regular exercise helps maintain healthy muscle mass and improves overall health. While different types of exercise, such as weightlifting, yoga, or Pilates, can be incorporated into a fitness routine, the emphasis should be on engaging in activities that promote muscle strength, function, and longevity.
The importance of protein intake for aging well
The podcast episode discusses the controversy surrounding the recommended daily protein intake and emphasizes the importance of consuming more protein for aging well. While the current dietary guidelines suggest 0.8 grams per kg of body weight, the speaker argues that this recommendation is outdated and should be doubled to support optimal health and longevity. The evidence supports the benefits of higher protein intake, but consideration must be given to the availability and cost of protein on a global scale. The speaker suggests a range of 0.7 to 1 gram of protein per pound of ideal body weight as a suitable recommendation for overall health, weight loss, and longevity.
The metabolic benefits of dietary protein and resistance training
The podcast highlights the metabolic effects of dietary protein and the importance of resistance training. It is explained that protein is difficult to overeat and store, making it a valuable macronutrient for maintaining stable blood sugar regulation and promoting fat loss. Consuming a suitable dose of protein, such as 30 to 50 grams of high-quality protein per meal, stimulates muscle protein synthesis and has a higher thermic effect of food compared to carbohydrates or fats. The addition of resistance training, particularly compound movements like squats and deadlifts, is crucial for building and maintaining muscle mass, which supports overall health, mobility, and aesthetic benefits like improved hair, skin, and nails.
Dr. Lyon is a Washington University fellowship-trained physician. As the founder of the Institute for MUSCLE-CENTRIC MEDICINE®. Dr. Lyon is a nationally recognized speaker and media contributor specializing in brain and thyroid health, lean body mass support, and longevity. She joins the show to discuss why we need to change the way we think about muscle, the importance of lean muscle mass and how to improve our body composition. We talk about how much protein to eat, best protein sources, the history of protein in our country, understanding cravings, timing of meals, how to structure meals, why some people do better on higher carb diets, why muscle is the key to longevity and so much more.
This episode may contain paid endorsements and advertisements for products and services. Individuals on the show may have a direct, or indirect financial interest in products, or services referred to in this episode.
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