563: Optimize These 2 Key Factors to Melt the Fat Away & Build Muscle | Dr. Gabrielle Lyon
The Ultimate Health Podcast
Jesse Chappus
4.5 • 1.5K Ratings
🗓️ 10 October 2023
⏱️ 107 minutes
🧾️ Download transcript
Summary
Watch the full video interview on YouTube here: https://bit.ly/563drgabriellelyon
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.
Her new book is Forever Strong: A New, Science-Based Strategy for Aging Well.
In this episode, we discuss:
- The role of skeletal muscle in weight loss
- 3 specific effects of myokines
- Why BDNF (brain-derived neurotrophic factor) is important
- Obesity is a symptom of unhealthy skeletal muscle
- Skeletal muscle improves insulin sensitivity and glucose uptake
- How to design your diet
- Resistance training during a calorie deficit
- What is muscle protein synthesis (MPS)?
- Why you need 30-50 grams of protein at breakfast
- The efficiency of muscle
- The effect of resistance training and dietary protein
- The future of protein research
- Comparing animal-based protein vs. plant-based protein
- Can MPS be stimulated on a plant-based diet?
- Whey protein is high in leucine
- Plant-based protein recommendations
- Can you eat too much protein?
- Gabrielle’s thoughts on intermittent fasting
- Should you consume protein before exercise?
- It’s never too late to build muscle
- Urolithin A improves the mitochondria
- The carnivore diet and gut health
- Cardio for mitochondrial health
- A simple exercise plan to start today!
- The mind is the most important muscle
- Sleep is essential for recovery
- Kids and resistance training
- There’s no shame in getting weight loss help
Show sponsor:
BiOptimizers <== 10% off Magnesium Breakthrough by using the code ultimatehealth at checkout
Cozy Earth <== Save up to 35% off site wide when you use the code ultimatehealth at checkout
Related links:
Dr. Gabrielle Lyon - Forever Strong (book)
Follow Dr. Gabrielle Lyon on Facebook, Instagram, and YouTube
Listen or watch Dr. Gabrielle Lyon previously on TUHP (episode #514)
Listen or watch Dr. Don Layman previously on TUHP (episode #552)
Related episodes:
The Best Way to Build Muscle & Melt the Fat Away for Good | Sal Di Stefano (#560)
Use This Diet & Nutrition Guide to End Inflammation & Live Longer | Dr. Steven Gundry (#556)
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Transcript
Click on a timestamp to play from that location
| 0:00.0 | Coming up on the Ultimate Health Podcast. |
| 0:03.2 | All these metabolic dysfunctions, we put on obesity. |
| 0:08.9 | When in fact, we should put on skeletal muscle, it's a skeletal muscle issue at its core, |
| 0:16.0 | not an obesity issue. |
| 0:18.0 | When these myocons are released from skeletal muscle, they actually have an anti-inflammatory |
| 0:23.0 | effect. |
| 0:24.0 | So they counterbalance some of this systemic inflammation over time. |
| 0:28.6 | And they interface with the immune system. |
| 0:31.2 | Dietary protein is the most important macronutrient. |
| 0:35.8 | It is essential. |
| 0:36.8 | It is literally what we are made of. |
| 0:39.3 | Carbohydrates we don't need, we can make it fat, what the essential fatty acid need |
| 0:43.0 | is so little. |
| 0:44.7 | But dietary protein is irreplaceable. |
| 0:53.7 | Hello and welcome to Ultimate Health Podcast episode 563. |
| 0:58.0 | I'm Jesse Chapus and I'm here to take your health to the next level. |
| 1:01.7 | Each week I'll bring you long-form conversations with health and wellness leaders from around |
| 1:05.8 | the world. |
| 1:07.0 | This week I'm chatting with Dr. Gabrielle Lyon. |
| 1:10.0 | Gabrielle is a well-respected functional medicine practitioner and the founder of the |
| 1:14.1 | Institute for Muscle-centric Medicine. |
| 1:17.2 | She is a nationally recognized speaker and media contributor, specializing in brain |
... |
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