Added: Oct 17, 2023
In this podcast episode, Dr. Gabrielle Lyon discusses the importance of skeletal muscle for brain health and overall well-being. She challenges the notion that obesity is the main cause of diseases like heart disease, cardiovascular disease, and Alzheimer's, and instead argues that the underlying issue is unhealthy skeletal muscle.Dr. Lyon explains that healthy skeletal muscle is essential for longevity and acts as an organ of vitality. When muscle is lost, so is the mitochondria, which is responsible for energy generation. Skeletal muscle loss is more detrimental to health than gaining body fat. She emphasizes the importance of dietary protein in protecting skeletal muscle and recommends consuming high-quality protein to maintain muscle mass.
She addresses the misconception that muscle building is only for bodybuilders and emphasizes that muscle is more than just a cosmetic feature. It plays a crucial role in metabolism, blood sugar regulation, and overall health. Dr. Lyon also dispels the myth that eating red meat is necessary for muscle health, stating that vegetarian or vegan diets can also provide adequate protein.
The podcast also touches on the topic of fake meat and processed foods. Dr. Lyon criticizes the marketing tactics used by processed food companies and highlights the importance of consuming real, whole foods for optimal health. She argues that the focus should be on nutrition rather than morality or politics.
The conversation then shifts to the topic of protein intake. Dr. Lyon recommends consuming double the recommended daily allowance of protein to prevent deficiencies. She suggests a range of 7 to 1 gram of protein per pound of ideal body weight. She also discusses the different amino acids found in protein and their diverse roles in the body.
Dr. Lyon addresses the controversy surrounding intermittent fasting. While there are different approaches to intermittent fasting, she advises against pushing breakfast back too late in the day. She recommends eating breakfast within the first hour or two of waking up to optimize circadian rhythm and muscle protein synthesis. She also emphasizes the importance of protein consumption after workouts to support muscle growth and repair.
The podcast continues with a discussion on protein distribution for different populations. Dr. Lyon recommends an even distribution of protein for those looking to lose weight, as it helps manage blood sugar and increases satiety. She also highlights the importance of resistance training for older individuals to maintain muscle mass and suggests consuming protein shortly after exercise.
Dr. Lyon starts by debunking the misconception that walking is a sufficient form of exercise. While walking is beneficial for overall health, it should not be considered a substitute for resistance training. She recommends resistance training three days a week, with 10 sets per muscle group as a minimum. Resistance training helps improve insulin sensitivity, cardiac health, and muscular endurance. It also plays a crucial role in maintaining bone density, which is essential for aging individuals.
The conversation then shifts to the topic of hormone replacement therapy, specifically testosterone. Dr. Lyon addresses the stigma associated with testosterone replacement and emphasizes that it can be done safely and within physiological limits. She mentions that testosterone replacement has been shown to improve survivability in prostate cancer patients and does not have a negative impact on cardiovascular health.
Dr. Lyon also discusses the importance of getting regular lab tests to monitor hormone levels and overall health. She recommends getting baseline testosterone levels checked, especially for individuals over the age of 25. By understanding their baseline levels, individuals can determine the optimal range for their hormone levels and make informed decisions about hormone replacement therapy.
The podcast touches on the stigma surrounding protein intake, particularly for women. Dr. Lyon emphasizes the importance of high-quality dietary protein for maintaining muscle mass and overall health. She mentions that low protein intake is associated with a higher risk of hip fractures and encourages individuals to prioritize protein in their diets.
The conversation concludes with a discussion on the need for standards rather than goals when it comes to exercise and overall health. Dr. Lyon emphasizes the importance of setting standards for oneself and not settling for the idea that some exercise is better than none. She encourages individuals to challenge themselves and push their bodies to achieve optimal health and longevity.
