The Importance of Skeletal Muscle for Longevity and Well-being

Added: Jan 17, 2024

The Importance of Skeletal Muscle

Dr. Lyon's belief in the significance of skeletal muscle stems from her experience with a patient named Betty, who struggled with weight and muscle loss. This experience led her to realize that many patients in geriatric care had unhealthy skeletal muscle, which impacted their overall health. She emphasizes that skeletal muscle is an organ system under voluntary control, making it unique and essential for metabolic health. Skeletal muscle serves as a metabolic sink, disposing of carbohydrates and influencing insulin resistance. It is also a primary site for mitochondria and fatty acid oxidation, making it crucial for energy production and metabolic regulation.

The Relationship Between Sleep and Skeletal Muscle

Dr. Lyon discusses the relationship between sleep and skeletal muscle, highlighting the impact of sleep deprivation on muscle protein synthesis. She explains that sleep deprivation can decrease the body's ability to create a robust response in muscle protein synthesis, affecting muscle recovery and overall health. Additionally, she mentions that sleep deprivation can lead to increased insulin resistance and blood glucose levels, emphasizing the importance of quality sleep for maintaining skeletal muscle health.

The Influence of Stress on Skeletal Muscle

Dr. Lyon delves into the concept of stress and its impact on skeletal muscle. She challenges the traditional narrative of stress as solely negative, highlighting the different stress responses, including fight or flight, tend and befriend, and courage. She emphasizes that stress can be enhancing and that individuals can recondition themselves to interpret stress in a more resilient and empowering way. She draws parallels between stress responses and the cultivation of courage through training, linking it to the practice of exercising and building skeletal muscle.

Importance of Emotional Neutrality

Dr. Lyon emphasizes the importance of maintaining emotional neutrality, especially in the face of high and low moments. She shares her experience of feeling extremely pumped up before the release of her book, "Forever Strong," but also being equally prepared for the potential low that might follow. She explains that cultivating emotional neutrality is a skill that can be developed over time and is essential for sustainable well-being.

Setting Standards for Oneself

Both Dr. Lyon and the host stress the significance of setting standards rather than goals. Dr. Lyon suggests that setting standards for how one shows up and executes daily activities is more effective than setting specific goals. She encourages individuals to write down their standards and make a promise to themselves to keep them. By doing so, they can maintain integrity and accountability to themselves, leading to a sense of fulfillment and self-respect.

The Role of Resistance Training in Health and Longevity

Dr. Lyon highlights the importance of resistance training as a baseline requirement for wellness and an essential component of maintaining health and protecting longevity. She emphasizes that skeletal muscle is a currency that must be earned and cannot be bought or sold. She encourages individuals to engage in resistance training to build physical strength, mental discipline, and resilience.

Overcoming Resistance to Exercise

The host shares his personal experience of transitioning from prioritizing intensity in exercise to committing to one hour of movement daily. He acknowledges the challenges of finding time for exercise but emphasizes the need to prioritize movement for overall well-being. He also discusses the importance of accountability and setting a higher standard for oneself to ensure consistent engagement in physical activity.

Starting Resistance Training

Dr. Lyon advises individuals who are new to resistance training to seek guidance from a coach or curated information available online. She suggests starting with body weight exercises and progressing to bands, squats, push-ups, and kettlebells. She emphasizes the need to train for life, as well as for sickness, and encourages individuals to take action regardless of their current fitness level. She also stresses the importance of being able to perform functional movements such as squatting, getting up off the floor, and carrying heavy bags, as these activities are essential for daily life and overall resilience.

Top Blood Tests for Health Assessment

In terms of health assessment, Dr. Lyon recommends several key blood tests to gain insight into metabolic health, hormonal balance, and overall well-being. These include fasting glucose levels, fasting insulin levels, triglycerides, hormones (such as free testosterone and estradiol), apolipoprotein B (APOB), LP little a, thyroid panel, omega-3 index, and vitamin D levels. These tests provide valuable information about an individual's metabolic and hormonal status, as well as their risk for cardiovascular disease and other health conditions.

Top Strength Exercises for Muscle Health

When it comes to strength exercises, Dr. Lyon emphasizes the importance of squats, deadlifts, kettlebell activities, and unilateral movements. These exercises target different muscle groups and promote overall strength, stability, and functional movement. She also highlights the significance of prioritizing glute and posterior chain strength, as well as upper body strength through exercises like planks and push-ups.

Practical Tips for Improving Health

Dr. Lyon provides practical tips for improving health, including prioritizing dietary protein, optimizing meal timing, managing carbohydrate intake, and incorporating resistance training into a weekly routine. She emphasizes the importance of calorie control, understanding individual carbohydrate sensitivity, and planning for weaknesses to achieve long-term health and well-being.