"We've Gotten Diet & Obesity Wrong" - Lose Fat & Build Muscle At The Same Time | Dr. Gabrielle Lyon
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- Опубліковано 11 кві 2024
- 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, was released on October 17, 2023.
For more on Dr. Gabrielle Lyon:
-Instagram @drgabriellelyon
-Facebook @doctorgabriellelyon
-Twitter @drgabriellelyon
-UA-cam @drgabriellelyon
-Website drgabriellelyon.com - Розваги
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I like the dark background, its calming and good for my eyes when l'm listening before sleep.
Excellent observation.
Agreed
Thanks for mentioning
I just started combining resistance bands with my gym workouts. Really get great muscle pumps in 10 minutes with the bands! Carry one or 2 bands everywhere I go! Dr Lyons is amazing ❤
Yes!! Thank you for telling the truth regarding cattle and climate change!! Love this interview!
It was not the truth.
Such a knowledgeable podcast… I appreciate the LDL info being higher for hypothyroid persons. I’ve never heard that before
I absolutely love Dr. Lyon and have been following her for nearly two years. Dr. Lyon the GOAT and an absolute BOMB!
She’s known to use Ozempic and Testosterone.
I’ve been focusing on my health and fitness and started weight training a few months ago ( at age 35 after years of just doing cardio). I recently started eating meat again. It was not an easy decision and I definitely had a few solid cries over it. However, I do feel really good since making the change.
I’m having a much easier time incorporating protein in my diet and have seen such a huge improvement in my performance in the gym.
Like Dr. Lyon mentioned, I was always obsessed with food, always craving food, binge eating etc. I thought that was just who I was.
I think my muscle gains may be contributing to better blood glucose control but more than anything, now that I am focusing on protein I am experiencing satiety and fewer cravings. I just feel better over all!
I feel like I’ve finally discovered a sustainable, healthy diet and exercise routine and I can’t wait to see where this takes me 💪🏼🩷
My mom at the age of 90 became an expert on falling. She never broke any bone or joint... she loved rad meat and fat thought. . ❤
😮😮😮It amazes me that people say they can’t find the time to 🏋️ lift weights even for a few minutes per day. It can mean the difference between a long pain free life or a long painful life. 😢😢😢
not necessarily true. if you push too hard with bad form you can mess up your back. (which happened to me) and just carrying heavy plates a long distance damaged my wrists. I know it was avoidable but you see alot of injuries with weightlifting. Its a difficult to get the balance between being relaxed and flexible but also being stubborn and pushing hard.
I have shingles at least 2-3 times a year. I’m a woman 54 years old. I love nuts! I read online how to prevent shingles and they said there was a special diet. I’m already on a very low carb diet. Nuts will take lysine out of your body. I was eating 2 handfuls a day! Stopped eating nuts and I take 1000 mg of Lysine daily. I feel magnificent! We need a lot more information on amino acids. Thank you for all your work.
Would this include walnuts and pecans as well? And almonds 🫣
@Tina-pp6ps Is it the same for seeds? Where can i read more on this topic? I have terrible EBV flares and lysine powder does not help so far. So I wonder if sunflower seeds are the culprit
I get cold sores once in a while. When I do,I take L Lysine for a day or two and they go away. My SIL says that she will take it for herpes break outs.
It’s a godsend for herpes simplex sufferers
If you're destroying your immune system with vaccines, then no diet will help.
Very good podcast. Thanks!
I LOVE this podcast!!! So informed!
Dhru amazing interview, you have a real gift at getting great info from people and Dr Lyon, I wish you lived in my town, I would come see you for treatment in a heartbeat. So much important information, so well explained and really inspiring me to pump those weights. Great job guys 🤗
Loved this interview! Two of my faves ❤
Brilliant podcast... I love Dr Gabriel Lion and she is superb as a guest ..
Not necessarily as a host of her own shows..
I realy enjoyed listening to this podcast wile doing my deadlifts.. ❤
Dr. Lyon rocks.
Dr. Lyon, I love all your content, but when you interrupt your interviewers ALL THE TIME, it makes it impossible for me to want to continue learning from you. Please consider all these comments from your fans, we all appreciate you sharing your knowledge ❤
I have NO thyroid. I was diagnosed as massively hypothyroid at age 15. At age 19 my neck was super swollen and my thyroid started eating itself, in essence. There was NO normal tissue left. It was removed in 2004. Today , after knowing what we know now, I might have been able to reverse it with diet change and increased activity. But my cholesterol levels are pretty low. My blood pressure is 110/70. But I feel like shit most the time. So I changed my diet and protein intake, I was eating like shit. I’ve been on MAT for 20 years and it makes you crave synthetic energy like carbs and sugar. The reason I changed my lifestyle is because I felt like an ever growing cinder block, and then I found all these awesome platforms and functional medicine drs. Thank you Dhru and guests. It’s really hard to reach those protein goals every day, by the second serving I’m super full and can barely eat another bite, but I truck onward, I’m spreading the word and the habits🖖🏼🫶🏼
Thank you for this podcast Dhru!!!
Love your shows!
🙏🏻😊✨
Dr Lyon. Your outfit and makeup look great😊❤.
Gene Simmons too.
I am a Dietitian with a PhD in Nutrition and minor in Kinesiology and I think there’s still a ton we don’t know when it comes to this subject and I would be careful of making claims and recommendations without knowing a little more. I generally recommend 1.2-2+g per kg for my clients. But in the practical sense it’s really difficult to get people to eat that amount. There’s a reason why they have a strong satiety signal with protein and I think we need to be aware of that. Also I see improvements in my patients even when they don’t reach the higher amounts if protein which makes me question some of the research regarding these amounts needed. People tend to get passionate about things that they gravitate towards but we can’t ignore the elephants in the room such as the fact that it’s very difficult to get a population to eat that amount of protein. Even if they want to I don’t think we have the resources to nor will it be easy to just get people to eat that amount. Also I think there’s a huge lack of research regarding the genetic factors involved. Some people just look at protein and they put on muscle (sarcasm) while others have to eat a lot more to see any changes. I also don’t think the size of the muscle is as important as the muscle’s capabilities. I have seen many men with a lot of muscle and they are not able to even walk up stairs and they may have high blood pressure while other men are much smaller but they can carry their weight, run a mile, and are strong relative to their size. It’s their overall health and their mitochondrial capacity that is more important than just how much muscle they have in my opinion. Yes they need to maintain strength as they age, but this idea that more is better is not necessarily true.
Leucine and Lyon are king, and queen 😊
I love your shows since you ask such detailed questions. However, talking of increasing protein intake, can you please talk about nitrate/ nitrite overload as you add deli meat to increase your protein?
Many many people are on the carnivore diet and have gone off all medication..thats protein..high fat...and they are now very healthy and blood test labs are all great .
They almost got into the Uric acid topic and I really needed to hear what to do about that because my BUN is really high. Disappointing
Dr Ben birkman just talked about how consuming allulose can really bring down uric acid in a recent video
As you say...one person says this..and another says that. Bingo... it's on us to sort out the messages
I'm sorry! Isn't protein powder processed?
It seems everyone says just eat meat but I always hear them say just eat a shake?!
💰 💴 💰
That is exactly my labs. I'm glad to know. I am eating enough protein....my glucose is a 105 and I. Eat very low carbs. Just a little portion of winter squash one time a day. Otherwise just protein and fat. I'm lean and it feels natural to me...
Two (at least)different interviews!! Look at the chairs start to finish !!
Went back and looked. Your right the chairs switched throughout video. Was wondering why it ended so abruptly.
I want to join your challenge but my doctor said a dry or water fast would be to much of a strain for me. Do you have a juicing fast coming up soon? Thanks for the great content. Also, I am working on resolving fatty liver disease, hypertension, pre diabetes and long covid back in 2021.
Please have more Trials on carnivore for kids 👶👧🚼 and students
So what does 30g of protein looks like
I'm obsessed with this woman - she's drop dead gorgeous lol! Hard to focus on what she's saying lol!
Gene Simmons
My father in law is convinced eating protein will cause kidney problems. I have heard excessive amounts can cause issues but he doesn't get near enough to be considered excessive. Any advice how to convince him otherwise?
Not all protein stresses the kidneys. Animal protein specifically, and even more-specifically it is the methionine, and the acid-forming nature of animal proteins. Acid-forming foods (like meat) tend to deplete alkali, which the kidney relies on intimately. Too much depletion is erosive to the kidneys as well as other tissues (muscle, bone). This is the catch-22 of high animal protein intake to boost anabolism. Yes, it works in the short term (the terms of scientific studies), but longer term depletion of alkali is not being taken into account and it is critical. See the work of Frassetto, Sebastian et al on pubmed, going back decades. It is a HUGE under-reported story.
Use of supplementary alkali is an emergent technique for preventing and even arresting kidney disease. You can start with plain old arm 'n hammer baking soda (sodium bicarbonate), but potassium bicarbonate is better, supplying needed potassium as well as alkali. Accompany this with an alkaline diet heavy on vegetables (and fruits in moderation), legumes and moderate dairy, plus get more protein from veg sources. Powdered pea protein is excellent and very low kidney stress, though granted it is not very appetizing. I just slug it down mixed in water, (a tasteless slurry; not pleasant but not repulsive either), and then proceed to eat (and enjoy) my normal whole foods diet.
(Re: "needed potassium": this is another huge under-reported issue. No one gets enough potassium. RDI is in neighborhood of 4 grams per day, and average person gets maybe 2 grams. Further, this is highly relevant to the issue of maintaining anabolism and checking lean tissue loss with age. Potassium is stored in large quantity in muscle and suboptimal status is associated with muscle loss. See PMC2597402, title "Alkaline diets favor lean tissue mass in older adults"; read at least the abstract, intro, and discussion for full details on potassium and alkali.)
I lost 130 pounds to 150 and my Dexa showed me at 40% body fat. I think my loose skin is showing up as body fat because I have been lifting weights and resistance exercising for 5 years. So the question is, am I right? Is my loose skin showing up as fat?
Can protein drinks help if so what ones that are powder are the good ones. We are 60 and 62
Just to clarify please? So at least 30g of complete protein per meal to activate mtor especially important for your first meal. I train fasted at the moment so with this information logically its better to eat before resistance training to effectively activate muscle protein synthesis? ☺️ x
What about the issue of excess protein turning to sugar
That process is called gluconeogenesis and she discussed it early in the vid. She seems to think it is a good thing, but it is not (beyond at minimal levels). It is very wasteful of protein that we can ill-afford to waste (for several reasons). It is the very same process which runs out of control in advanced cancer; this is called cancer cachexia, a state of extreme lean tissue wasting (sarcopenia). It should be suppressed with somewhat more low-glycemic carbohydrate, or with metformin or berberine, if necessary. Or with other AMPK stimulating agents. Also, cortisol is a big gluconeogenesis stimulator and needs to be controlled. LCHF diets tend to stimulate cortisol release, while carbohydrates damp it.
Guess the body needs sugar. 😏
Wow, he cut two different interviews from two different time periods into one large video
What kind of protien powders work the best
No powders
Whey or Casein. Whey is quick release, Casein is slower.
Just eat real meat.
Equip all beef protein powder
I like Sunwarrior Warrior Blend + Greens
Dru I am huge fan of yours, although I know your life by heart because you keep on talking about yourself.
If you invite a specialist let it speak!!! You interrupt them very often
No: exercise stimulates desirable muscle growth, protein potentially uncontrolled growth.
Why is human baby milk only 7% protein?
Definitely don't bypass her assertion many of us are overfed (I definitely put myself in this group!) Everything is more manageable and affordable, including nutrition, when proportional. That said, 100+ grams of protein is a LOT
What is being referred to as highly processed food
Is this a question????
@tonyhaltmar1383 forgive me for asking a question.. I was hoping the host might say which foods would be called processed and which highly processed and if processed is less problematic
I would say processed foods are slightly less problematic yes. Obviously whole foods are way way better for you. You want to eat whole foods whenever are wherever possible. The next would be processed foods- these don’t contain very many ingredients and the processing is minimal -whole grain breads, pure tomato sauce with no added sugar or salt, pure whey or peanut butter protein powders, many nut butters and real peanut butter- not those with added sugars. Whole oats. Highly processed foods include most store bought peanut butters, instant oatmeal’s, juice, cookies, pastries, bottled salad dressings, most ice cream, cereal and packaged snacks/ bars, microwave popcorn, white breads, flour, sugar - foods that contain chemicals and preservatives. I feel like you could google whole vs processed vs highly processed foods. Highly processed foods have very little nutritional value and really shouldn’t be consumed at all.
@crystaldingman773 thank you for answering I. Think I have to make a lot of adjustments to my diet. I am googling the info as u suggested
@@eric_a_ well my friend- the closer it is to its natural state when you eat it- the better it is for you. Whole foods can be taken straight from nature and eaten as they are - fruits, vegetables, meat, potatoes. Processed foods are things that require simple processing to make them consumable - whole grain pastas, rice, simple protein powders - like 100% whey or pea protein, cheese, milk. Other things are highly processed so they can be packaged and essentially stay good forever. They are engineered to be highly palatable, and to actually increase your appetite so you’ll eat more- snack cakes, chips, and most convenience foods- frozen dinners. Spend 30 days consuming as many whole foods as possible and I’m certain you will see and feel the difference. The long term benefits are extraordinary. Your speed of aging will slow down considerably, more energy, healthier weight, freedom from disease the list goes on and on. Give it a try!
:55 Mamalian Target of Rapamycin
Dietary saturated fat is not associated with higher LDL. That can be searched and found in many reports.
Unless insulin is in the presence of energy (glucose or fat), the excess energy will be excreted. Fat doe snot trigger insulin release, therefore, it does not make us fat. Protein uses a great deal of energy to metabolize into amino acids. Both fat and protein produce satiety, which limits the amount we eat. For all you need to know about fat, see Dr. Ben Bikman.
For my health, I limit my intake of plant food. I am not a plant or a cow (ruminant) or a gorilla (hind rut fermenter). We are human, animals, omnivores, with digestive systems that can process animal protein, not cellulose. Nor can we access the nutrients locked up in fiber and cellulose.
Dhru, you're losing me, man.
Does anyone know how old Dr Lyon is?
She is 40 yrs old
Looks 55
What about hemp or pea protein powder with coconut milk and matcha first thing in the morning with berries & avocado?
Not complete amino acid profile. Use equip all beef protein powder
For optimal protein and utilization, take perfect amino tablets. Much greater profile, almost 0 calories, the most effective absorption
Pretty good, though it badly needs an index and better show notes, summarizing key points. Few ppl have time for 3 hour videos.
Also, at 1:12:00: Lyons' treatment of climate change was very poor and borderline deceptive about the contribution of animal foods. (Some would say over the borderline, but I am trying to be charitable.) This is a big thorn in the ass of the high protein people. You can see it in her nervous laughter and shallow "glad you asked me that question" demeanor, followed by her remark "I think there is a lot of narrative and a lot of bias about this". By referring to "narratives" and bias she implies that the facts (the scientific FACTS, not mere "narratives") do not overwhelmingly incriminate animal foods as important (not just minor, as she suggests) contributors to climate change. Thankfully Lyons is not an outright climate denialist. But she is adjacent to them and gives them arguments that are consistent with climate denial, when reality compels us to do much better than that. The science is clear that high animal food consumption, in particular beef, is ruinous. Average American consumption of all meat is 250 pounds per year, which is extremely high and clearly inconsistent with climate goals. Or, at this point, it is inconsistent with avoidance of utter climate catastrophe, since we are well past thinking calmly about "reaching climate goals". All supposed "climate goals" have been blown to bits, for many years. The situation is becoming desperate.
Hormone levels drop with age. Should women take body identical hormones? We have muscles when we’re young - even when we eat badly. At menopause our oestrogen receptors are under stimulated in our gut and muscles so how can just eating make a difference? Nutrition for health - yes. Muscles fir men AND women? Which gender are you talking about?
Can Dhru stop talking about himself??? We're not listening to the podcast to listen to his diet issues...
Carnivore diet ...
M. Mmmmmmm
You are so pretty, but you look tired today. Do not work too hard, Dr. Lyon. We love you!
Sorry, but telling someone, especially a woman, that they look tired, totally cancels out your compliment. I hate it when someone tells me that. 😊
Gabriel is great at getting important information out to us. . And is beautiful.
She seems to be insecure. You can tell because she way overdoes it on clothes, makeup, and shoes. Ridiculously so. Looks like a streetwalker rather than a serious scientist. Something's up with her. She talks well and is plenty smart so no need to be excessively concerned about looks - especially since she's way overdoing it and subtracting from looks and apparent health. Guessing she does not know this. I wonder if she grew up in a low-class neighborhood. I'll bet she's over-worried about growing old and feels she has to continually make people think she's younger than 40 so they believe what she says.
Know that men laugh at women who wear high heels. How ridiculous they are, so easily manipulated by absurd fashion! Men - and most women - never wear high heels. It's a sure sign of low class and low IQ. Since she's smart, it ain't low IQ, so there has to be something else, something psychological going on. Not good. Too many rings and tattoos, too - each saying, "Look at me, I'm special" because they don't feel special inside. This is why upper-class successful people don't usually have tattoos. Have you ever seen global political-power people with tattoos and jewelry?
Dr. Lyons makes excellent points about mtor and essential amino acids and much more. Yes, 50 g protein for first meal of day.
But likely more important than that initial MPS trigger - which is very important - is anchoring/setting a regular circadian rhythm. So says Dr. Satchin Panda. His research finds your cellular clocks turn on or off millions of genes and do everything else good, too - a regular time for breaking the overnight fast with food and then an intermittent fast of at least 12 hours along with regular wake and sleep times is all-powerful.
Possibly the carnivore diet with one protein meal a day (1g/lb) works because of its overwhelming circadian effect (since it naturally promotes intermittent fasting), such that when you eat is more important than the meat protein. Panda is wrong on protein; he says you only need 0.37g/lb., and that excess protein damages the liver. Both wrong.
My prescription: No carbs at all, all meat and eggs and butter and salt and black coffee. That's it. Only once a day for two to three hours between noon and six, then fast, with a regular wake-sleep time and no blue light at night. Get 15 mins of sun each morning. Also, a nutrient concoction with balanced MAP aminos during that 2- to 3-hour eat time. Plus vitamins, etc, specifically targeted for your genome. Should live almost forever. No exercise is needed, except a 15-minute walk.
As an aside, observational studies are not so bad. A Cochrane review found that non-randomized controlled studies were only 8% less accurate than RCTs. This is because so-called RCTs are not actually randomized because their two outcome arms are rarely randomized (and neither is their cohort demographic table). An observational study can identify/measure the confounders and adjust for them. RCTs ignore confounders because they wrongly believe they are randomized. So RCTs are not the gold standard; they've worse than believed, whereas observational studies are better than believed.
She did multiple podcasts in the same day. Give the woman a break. She’s 10,000x more accomplished than you are. She probably cried all the way to the bank about your comment. Lol😂
Seriously that’s a super bad thing to say to a woman. Keep it to yourself, that would be appreciated
Simon hill is a fruit! Hey ya are what ya eat... can't deny it!
Gabrielle Lyon is DollarTree Rhonda Patrick.
Its2024 you do not need meat. You just threw Blue Zone under the bus…
For longevity people need to eat plant based at a calorie deficit like David Sinclair and less animal protein.
Plant based at a calorie deficit???? So waste away to a skeleton
It is not an easy task, especially long term. I’ve tried to maintain low calorie plant predominant diet and could only stick to it for a few weeks at a time. Eventually I’d get so hungry that I’d binge on random high calorie foods like chips and pastries. It was a misery to think about food all the time. I thought I had an eating disorder. Once I’ve added animal protein back (about 100g per day) my satiety improved almost immediately, my mind is no longer in survival mode. It takes about 5-6 hours before I start thinking about the next meal. Able to focus on other things and have zero food anxiety or desire to eat junk. Protein is amazing.
Wrong and you obviously didnt listen or learn from those video at all did you?
Even Sinclair says do what diet works with your body. Equally he eats yogurt all throughout the day. So animal protein. He is only 54. Wait until he gets to my age. Lol He may feel sorry he didn’t do his diet differently to support more muscle health or he may find out it worked just fine for him but it is NOT ideal for everyone. Sarcopenia is real and no one is immune. Muscle health goes a long way to keep the body strong and moving. Both are the detriment of aging if not maintained. He is also a big proponent of resveritrol which the science is now noting is not what the original rat studies “supported” for humans. I am always weary of media doctors/people that tote such huge benefits to an overdose of a supplement. Additionally found the science on resveritrol had a monetary market side so science is not always as it appears. Best to see what works for an individual and pay close attention to science as a whole.
Yeah good luck with that…😅
How did our ancestors ever survive eating gruel and potatoes …where would any ordinary family have had access to so much protein?
Define survive…malnutrition and premature death was a real thing then.
This goes back to pre “ordinary family” !
Hey !! look at the chairs in this “interview” !! This is two (at least) different interviews !!
Our ancestors did not survive very long healthy eating potatoes and gruel, malnutrition and early death was common place.
I start out my day with rice and veggies to prevent high MTor. Having high MTor is bad. Less animal protein is better.
That’s not true if you heard what she said
WHAT, 😂
There’s no way you listened to this pod cast. You’re just here to spew your rhetoric.
If i ate rice and veggies for breakfast I’d pass out by 10:30 am. But then again i do have a lot of brain cells and they require a lot of protein. You do you boo.
@@pickles9440 Ever heard of fasting. People go without eating for days.
a lot of conjecture..
much more advanced level body mechanics like David Sinclair and even Dr. Gundry are talking science proving that animal proteins are clearly the obstacles to longevity.But we can clearly see that she is haughty and arrogant, always wanting to be right...
drhu I felt that you were intimidated and small in front of her... perhaps you should work a little on virility🙂
simplify.
buy a scale (oxo)
buy a small stainless air fryer
Buy your protein: highest quality you can afford meats, fish (wild caught), eggs, dairy (grass fed, pastured, cows A2, other dairy: sheep, goat’s, fermented kefir, etc)
Prepare portions. Use an app to learn proportions & protein.
If you want to hit 30 grams of protein, per meal x 3, then you need to know how many grams are in the protein serving. EASY.
Premake your proteins for the day, week, etc. Store a day or several days protein servings cooked in fridge.
Freeze other protein portions you have already weighed and divided- cooked or uncooked (weight is different btw).
Make it super simple to assemble a meal in 2- 5 minutes. So easy, and it can be as simple or complicated as you like.
Have some good quality olive oil, pastured butter, ghee, or coconut oil/ or MCT on hand if you like.
Some frozen organic wild berries if you like. Frozen bags of veggies if you like to have on hand.
Buy some fresh herbs and veggies if you like. But, prioritize the protein for the day you need, and then add whatever else you like.
Protein will keep you satisfied, so less chance of eating too much other stuff if protein is the primary macro you put on the plate.
Buy some good quality protein powder so you can add fast protein in a pinch, when needed.
Likewise, if you want to add a variety of veggies without adding more carbs, have a scoop of AG1 daily.