Muscle Is the Key to Longevity (Not Fat Loss) | Dr. Gabrielle Lyon

The Dr. Hyman Show

Dr. Mark Hyman

Health & Fitness, Medicine, Nutrition

4.6 • 8.7K Ratings

🗓️ 14 January 2026

⏱️ 87 minutes

🔗️ Recording | iTunes | RSS

🧾️ Download transcript

Summary

Longevity isn’t just about what you eat or how you train—it’s really more about whether you believe your body is worth investing in. On this episode of The Dr. Hyman Show, I’m joined by my longtime friend and colleague Dr. Gabrielle Lyon to explore why muscle may be one of the most overlooked drivers of long-term health. We focus on practical, accessible ways to build strength as you age, and why muscle plays a much bigger role in your health than most people realize. We explore: • How strength training supports your blood sugar and metabolic health, beyond what the scale can show • Why muscle quality—not weight—is a stronger predictor of long-term health • How building strength helps you stay mobile, capable, and resilient as you age • What most people miss about protein and muscle health Aging well is something you can actively support, starting with how you care for your body today. And strength is one of the most powerful places you can begin. View Show Notes From This Episode Get Free Weekly Health Tips from Dr. Hyman https://drhyman.com/pages/picks?utm_campaign=shownotes&utm_medium=banner&utm_source=podcast Sign Up for Dr. Hyman’s Weekly Longevity Journal https://drhyman.com/pages/longevity?utm_campaign=shownotes&utm_medium=banner&utm_source=podcast Join the 10-Day Detox to Reset Your Health https://drhyman.com/pages/10-day-detox Join the Hyman Hive for Expert Support and Real Results https://drhyman.com/pages/hyman-hive This episode is brought to you by Timeline, PerfectAmino, BIOptimizers, Mau Nui, Made In Cookware and BON CHARGE. Receive 35% off off a subscription at timeline.com/drhyman. Go to bodyhealth.com and use code HYMAN20 to get 20% off your first order. Head to bioptimizers.com/hyman and use promo code HYMAN at checkout to save 15%. Learn more about the health benefits of venison and how to get yours, head over to mauinuivenison.com/hyman. Head to madeincookware.com and use the code HYMAN for 10% off your order. Upgrade your routine. Head to boncharge.com/hyman and use code DRMARK for 15% off. (0:00) Introduction and Dr. Gabrielle Lyon's background (1:00) Protein's importance across ages and muscle benefits (3:28) Muscle: A neglected organ and its metabolic roles (8:01) Assessing muscle quality and functional health (13:09) Resistance training and muscle rejuvenation strategies (19:33) Muscle's immune and hormonal functions (22:29) Myokines and body composition analysis (26:17) Strength training and innovative techniques (32:05) Muscle as the organ of longevity and protein's significance (38:12) Dietary guidelines and protein requirement debates (48:08) Amino acids, protein turnover, and intake strategies (59:48) Metabolic flexibility and creatine's benefits (1:00:21) Sponsor: Timeline's research on urolithin A (1:02:20) Mitochondrial health and muscle-centric medicine (1:08:14) Muscle health's mismatch with chronic diseases (1:10:20) Dr. Lyon's longevity practices and quickfire questions (1:16:03) Strength's importance during menopause and cold exposure (1:18:51) Dr. Lyon's career highlights and resources (1:20:17) Closing remarks and disclaimers

Transcript

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0:00.0	It's amazing to me how ignored this is in medicine, and it's such a critical part of health.
0:06.6	We have this epidemic in this country of not only obesity, but sarcopenia.
0:11.6	And you put together a hypothesis, which is that maybe it's not that we're over fat, that we're under muscle.
0:17.2	From the 70s to roughly early 2000s, muscle wasn't even thought of.
0:22.8	Then we started focusing on body fat percentage.
0:25.1	Now as we continue to transition, we're looking at bio-impedance and now we're beginning
0:29.9	to think about overall muscle amount, but it doesn't end there.
0:33.8	The real important marker is the intramuscular adipose tissue. It's the quality of the muscle
0:40.8	tissue. Dr. Gabrielle Lyon is a board certified physician with advanced training in nutritional sciences,
0:46.0	geriatrics, and metabolism from Washington University in St. Louis. She is redefining health and
0:51.0	longevity by placing skeletal muscle, the organ of longevity at the center
0:55.0	of aging, disease prevention, and human performance. So let's get into the protein thing because,
0:59.3	you know, this is a hot topic. Number one, age. The older you are, the more protein you need.
1:04.3	Period. Number two, physical activity. The more sedentary you are, the more protein you need.
1:09.6	Really? Yes. I think building muscle is probably one of the best ways to lose body fat, but also to correct
1:14.7	your metabolism, lower inflammation, improve your cognitive function, improve your immunity,
1:18.9	help your sexual function.
1:20.1	I mean, pretty much everything.
1:21.2	More muscle, better sex.
1:22.8	Now we have everyone's attention.
1:29.9	I'm 66 and I've never felt more excited to explore the world and challenge myself in a
1:34.1	healthy way right down to myself. This spring, I'm riding my bike across Cuba and to ensure
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