Dr. Gabrielle Lyon discusses protein requirements needed to maintain healthy muscle as you age and the latest research about muscle science.

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Link to Video and Show Notes: https://bit.ly/3XQrvxQ

Key Takeaways:

0:00 Intro
2:20 Dietary protein and muscle are critical factors in longevity and ageing.
2:55 mTOR’s purpose is growth promotion, not growth initiation.
5:15 Your ability to survive cancer is directly related to muscle.
10:50 Higher IGF-1 is linked with lower all-cause mortality.
14:15 RDA protein recommendation has not changed in 30 years.
15:30 Dr. Lyon recommends 1.6 grams/kilogram, or 1 gram per pound ideal body weight daily.
16:30 The capacity to store protein, other than amino acid reservoir in our muscles, does not exist.
18:10 You should not be doing fasting or protein restriction when you are in your 60s.
20:05 We have no consistent way to look at skeletal muscle.
22:05 A new equivalent for muscle mass has subjects ingest D3 creatine and measure the urinary output of creatinine.
22:30 Improvements in lean body mass do not necessarily correlate to improved or performance.
24:25 Mass of skeletal muscle does not indicate the quality of the tissue.
26:25 Adiposity is a symptom of impaired muscle.
27:55 Skeletal muscle accounts for 40% of your body.
28:40 Skeletal muscle insulin resistance can begin decades before symptoms.
30:25 Obese individuals have more muscle mass, but it says nothing about the quality of that muscle.
31:15 Irrespective of weight loss, exercise can improve triglycerides and HDL.
32:35 Muscle is an endocrine system.
36:45Muscle mass is more important in fracture risk than bone quality.
38:15 Loss of muscle is linked with accelerated degradation of bone.
40:25 Bloodwork should include heart and arteries.
43:45 There is benefit to cardio.
45:45 You need to lift weights.
48:30 Women build muscle mass at half the rate of men.
52:35 Dr. Lyon recommends supplemental creatine, vitamin D, fish oil, and urolithin A.
54:30 Vegans should take branch chain amino acids.
57:25 Your first meal of the day should contain between 30 to 50 grams of protein.
58:35 The minimum amount of protein needed to stimulate muscle protein synthesis is about 30 grams, optimally 50 grams.
01:00:25 We cannot eat our way out of climate change.
01:06:50 As children grow, a critical natural strength develops.