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Dr. Gabrielle Lyon: How to Exercise & Eat for Optimal Health & Longevity

Huberman Lab

NOTE

Optimizing Diet for Skeletal Muscle Health and Aging

Designing a diet for optimal muscle health differs from a general diet; the recommended dietary allowance (RDA) of leucine at 2.7 grams per day is inadequate for healthy aging or those with chronic conditions. Evidence suggests a need for around nine grams of leucine daily. A meal threshold of 30 grams of protein is essential for skeletal muscle health, equivalent to a 4.5-ounce steak, six eggs, or a whey protein shake. Correct nutrition focused on skeletal muscle health can alter the aging trajectory by emphasizing dietary protein, which is crucial for muscle health alongside resistance training. Essential amino acids like leucine are vital to stimulate muscle protein synthesis, especially given that aging reduces this efficiency.

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