How to Build Muscle for Longevity and Get Your 30 Grams of Protein Per Meal with Dr. Gabrielle Lyon
Dhru Purohit Show
Dhru Purohit
4.7 • 3.4K Ratings
🗓️ 9 October 2023
⏱️ 126 minutes
🧾️ Download transcript
Summary
This episode is brought to you by Birch Living Mattress and Lifeforce.
Longevity is at the top of everyone’s mind these days, and we can’t talk about longevity without mentioning movement, mobility, and safeguarding against falls and fractures. What lies at the heart of these endeavors? Our capacity to build and sustain lean muscle.
Today on The Dhru Purohit Podcast, Dhru sits down with Dr. Gabrielle Lyon to discuss why building and maintaining skeletal muscle is critical for preserving our healthspan, lifespan, and metabolic health.
Dr. Lyon is a Washington University fellowship-trained physician in nutritional science and geriatrics and is board-certified in family medicine. She is the founder of the Institute for Muscle-Centric Medicine and has a private practice that services leaders, innovators, mavericks, and executives in a number of fields.
In addition, Dr. Lyon also works closely with special-operations military personnel. Her goal is to change the paradigm of medicine from obesity-focused to muscle-centric and the way we think about health and medicine with high scientific integrity. Her new book, Forever Strong: A New, Science-Based Strategy for Aging Well, is set to be released on October 17, 2023.
In this episode, Dhru and Dr. Lyon dive into (audio version / Apple Subscriber version):
-What happens when women over 40 don’t prioritize protein and lifting weights (1:57 / 1:57)
-The relationship between satiety, protein, and weight loss (4:02 / 4:02)
-Muscle-centric medicine vs the conventional approach to weight loss (12:07 / 8:47)
-Why muscle is critical when it comes to longevity (16:21 / 12:47)
-What contributes to skeletal muscle loss (18:01 / 14:47)
-How Dr. Lyon inspired Dhru to start resistance training and eating more protein (23:52 / 20:38)
-The best way to measure lean muscle mass (30:20 / 27:05)
-Optimal body fat percentage for women (31:58 / 29:00)
-Measuring strength and establishing a baseline (36:19 / 33:00)
-Minimal viable dose for resistance training (43:58 / 40:43)
-Modifying our diet and lifestyle to match our environment (51:19 / 48:25)
-Top reasons why people don’t prioritize protein (55:10 / 52:00 )
-How much protein and carbs to aim for per meal and day (1:05:19 / 57:57)
-How Dr. Lyon meets her protein goals (1:11:08 / 1:07:54)
-Top mistakes people make when increasing protein intake (1:20:37 /1:16:10)
-Structuring meals around protein (1:24:01 / 1:20:56)
-Dr. Lyon’s take on carbohydrates (1:35:10 / 1:31:56)
-Why calories matter and the importance of tracking (1:43:26 / 1:38:55)
-Key takeaways from Dr. Lyon’s new book (1:50:50 / 1:47:35)
-Dr. Lyon’s thoughts on Ozempic (1:56:07 / 1:53:00)
Also mentioned in this episode:
-Preorder Dr. Lyon’s book, Forever Strong
-Sign up for Dr. Lyon’s 30G’s Recipe Newsletter
To get 20% off your Birch Living mattress, head to birchliving.com/dhru today.
Right now, get 15% off your first purchase of Lifeforce at mylifeforce.com with code DHRU.
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Transcript
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| 0:00.0 | Skeletal muscle is an endocrine organ and it makes up 40% of the body weight and as an endocrine |
| 0:05.6 | organ contracting skeletal muscles to create myokines. And myokines are hormones that travel |
| 0:11.2 | throughout the body and they interface with the brain, muscle, liver, all the systems. |
| 0:18.5 | Today we're back at it again with another fantastic episode on the topics of weight loss and body |
| 0:23.9 | composition with one of the leading experts in the field and if you're ready to go deeper into |
| 0:28.8 | the topic of how muscle truly is the organ of longevity for both men and women today's episode |
| 0:34.8 | is absolutely for you. Welcome to the Drupurot podcast. Each week we explore the inner |
| 0:39.6 | workings of the brain and the body with one of the brightest minds in wellness, medicine, |
| 0:43.6 | and mindset. This week's guest is Dr. Gabriel Lyon and she rejoins us today for a brand new episode |
| 0:49.6 | on how the key to longevity is protecting and building our muscle. Dr. Lyon calls this |
| 0:55.6 | approach muscle-centric medicine. Now a little bit more about Dr. Gabriel Lyon. Dr. Lyon is a |
| 1:00.7 | Washington University fellowship trained physician in nutritional science and geriatrics and is |
| 1:06.0 | board certified in family medicine. She is the founder of the Institute of Muscle-centric Medicine and |
| 1:11.6 | has a private practice that services leaders innovators mavericks and executives in their |
| 1:17.1 | perspective fields. In addition Dr. Lyon works closely with special operations military and her |
| 1:22.4 | goal is to change the paradigm of medicine from one that's obesity focus to one that is muscle |
| 1:28.2 | -centric and change the way we think about health and medicine with high scientific integrity. Dr. |
| 1:33.6 | Lyon's last podcast episode was such an incredible hit with our audience that we had to have her back |
| 1:38.8 | on to talk all things on the latest topics of weight loss and body composition and for her to give |
| 1:44.9 | us a preview of her new book forever strong a new science-based strategy for aging well. |
| 1:53.2 | Dr. Lyon welcome back to the podcast pleasure to have you here. What happens for all people but |
| 1:59.6 | especially for women above the age of 40 when they don't prioritize protein and lifting weights? |
... |
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