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The Dr. Hyman Show

The Importance of Weight Training, Protein, and Muscle

The Dr. Hyman Show

Dr. Mark Hyman

Health & Fitness, Nutrition, Medicine

4.6 • 8.7K Ratings

🗓️ 30 June 2025

⏱️ 64 minutes

🧾️ Download transcript

Summary

Muscle plays a powerful role in keeping us healthy and living longer, but most people start losing it after age 30—and that loss can drive chronic disease and early aging. The good news is that strength training and eating enough protein can help prevent this decline, improve blood sugar control, and reduce the risk of issues like diabetes, dementia, heart disease, and depression. Muscle isn’t just for movement—it acts like an organ, releasing special compounds called myokines that fight inflammation and support everything from brain function to hormone balance. Resistance training also boosts mood, sharpens memory, strengthens immunity, and supports better sex hormone levels as we age. To get the most out of it, aim for strength training two to four times a week, and make sure you're getting enough high-quality protein—especially at your first and last meals of the day. In this episode, I discuss, along with Dr. Gabrielle Lyon, why strength training, muscle, and protein intake are vital for a healthy metabolism, hormones, longevity, and much more. Dr. Gabrielle Lyon is board certified in family medicine and completed a combined research and clinical fellowship in geriatrics and nutritional sciences at Washington University in St. Louis.  She completed her undergraduate training in nutritional sciences at the University of Illinois. Dr. Lyon is a subject-matter expert and educator in the practical application of protein types and levels for health, performance, aging, and disease prevention. She has continued to receive mentorship from Dr. Donald Layman, Ph.D., over the course of two decades to help bring protein metabolism and nutrition from the bench to the bedside.  This episode is brought to you by BIOptimizers. Head to bioptimizers.com/hyman and use code HYMAN10 to save 10%. Full-length episodes can be found here: Why Weight Training Is Key to Longevity & Fighting Chronic Disease Top Muscle Health Secrets to Boost Longevity and Reverse Aging How To Get More Protein In Your Diet

Transcript

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0:00.0

Coming up on this episode of the Dr. Hyman Show.

0:02.7

Now, after age 30, you lose as much as 5% of your muscle mass per decade.

0:07.5

Most men will lose 30% of their muscle mass in their lifetime.

0:10.5

But muscle is the organ of longevity.

0:15.4

I'm all about food first, but some nutrients like magnesium are nearly impossible to get enough of through diet alone.

0:20.7

Our soils are depleted and things like sugar, caffeine, and stress drain our levels.

0:25.1

Magnesium supports over 300 functions in the body.

0:27.8

Think metabolism, sleep, energy, pain, and more.

0:30.6

That's why I recommend magnesium breakthrough by bioptimizers.

0:33.3

It's the only supplement with all seven forms of magnesium for full body support.

0:37.5

Get 10% off at bioptimizers.com slash hymen with code hymen 10.

0:41.7

Before we jump into today's episode, I want to share a few ways you can go deeper on your health

0:45.9

journey.

0:46.4

While I wish I could work with everyone one-on-one, there just isn't enough time in the day,

0:50.3

so I've built several tools to help you take control of your health. If you're looking for guidance, education, and community, check out my private membership, the Hyman Hive for live

0:58.5

Q&A's exclusive content and direct connection. For real-time lab testing and personalized insights

1:03.6

into your biology, visit Function Health. You can also explore my curated doctor-trusted

1:08.0

supplements and health products at Dr.hyman.com. And if you prefer to listen

1:12.2

without any breaks, don't forget you can enjoy every episode of this podcast, add free with

1:16.5

Hyman Plus. Just open Apple podcasts and tap try free to start your seven day free trial.

1:21.8

Why is it important to focus on strength training or resistance training or weights or

1:26.9

body weights where you have to build

...

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