How To LOSE WEIGHT & Build Muscle For LONGEVITY! | Dr. Gabrielle Lyon
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- Опубліковано 22 лис 2022
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If we want to age as well as possible, maintain function and strength, and stay independent as we age, there is a key area of our physiology that we need to pay attention to: muscle.
Skeletal muscle is the currency of aging; it’s an essential lever in maintaining optimal metabolic health, reducing body fat, and supporting longevity. And a major piece of buildling and maintaing muscle is protein consumption-which is often a controversial topic in the nutrition space. Today on The Doctor’s Farmacy, I talk with Dr. Gabrielle Lyon about the science of muscle mass, protein sources, and healthy aging and how we can all pay attention to these things in our daily lives.
Dr. Gabrielle 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 the leaders, innovators, mavericks, and executives in their prospective fields. In addition, Dr. Lyon also works closely with Special Operations Military. Her goal is to change the paradigm of medicine from obesity-focused to muscle-centric and change the way we think about health and medicine with high scientific integrity.
This episode is brought to you by BiOptimizers, Rupa Health, and InsideTracker.
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Check out Dr. Lyon’s podcast, The Dr. Gabrielle Lyon Show, here: apple.co/3bdNr2h
Get her free protocol with a food guide and subscribe to Dr. Lyon’s newsletter at drgabriellelyon.com. - Розваги
Thank you Dr. Hyman for inviting Dr. Gabrielle Lyon on your show. She has been on the forefront of advocating for a muscle oriented approach to health. Her interviews are a must for anyone who aims to tackle diseases of aging.
The cynic in me, or more accurately, the realist in me believes that building muscle has been overlooked as a potent prophylactic against the ravages of metabolic disease and aging because there is very little profit in it. It is not as lucrative as prescribing pills and surgery.
Secondly, from a patient's perspective, the ease and convenience of taking a pill to treat a disease is seductive. If muscle is so pivotal in the prevention of so many of our maladies, it means a lot of the onus is on the patient to do the muscle building. That is hard work. Unfortunately, even when the evidence is overwhelming and clearly elucidated that maintaining adequate muscle mass is crucial for healthy aging, when confronted with the difficult option of taking personal responsibility for ones health or the easy option of ceding ones bodily autonomy to the prescription pad, many people will take the latter.
In minute 15:00 - 16:00 Dr. Lyon brings up such an important concept, which everyone should be familiar with, when speaking to a plant based advocate. The protein to calorie ratio is so much better in animal foods than in plant based foods. What wasn't mentioned in this video, and it is a point that needs to be emphasized, is that plant based foods look even more inferior when you take into account the poor *bioavailability* of plant based protein. Many plant based sources of protein, from grains and legumes, also contain a lot of anti-nutrients, which inhibit protein absorption. Hence, even if the nutrition label says you get X number of grams of protein from quinoa or red beans, much of the absorption of those proteins are inhibited by the antinutrients and fiber that is contained within those plant based foods. Hence, animal based protein not only has higher concentrations of all the amino acids per calorie, but also, those amino acids are more readily absorbable.
This is great information. Thanks for pointing out this nuance. I prioritize plants and eat moderate protein (daily, but will increase based on their recommendations), but veganism never made sense to me. All of the top physicians in the fields I read about are pro high quality animal protein. Bioavailability makes even more sense and explains why many vegans (who don’t eat a lot of junk food or supplement) tend to be frail as they age.
Dr. Lyon, every amazing doctor needs an army of nurses to help carry out your Doctor’s orders. We are here, willing and able in Central Texas. We are using your protocol on our selves first then we can save patients. If we are going to save healthcare system we have to save the healthcare providers first. Love both of you Dr. Hyman and Dr. Lyon. Thank you.
@@2ndwavestrength As a son of a nurse, I thank you for doing the work that you do. Nurses are truly the unsung heroes of the medical profession. I applaud your efforts. I live in Houston, and we have the largest medical center in the world. I have had the misfortune of having to visit the medical center numerous times when my father was dying, as a result of type 2 diabetes complications. I witnessed many of the doctors and nurses look about as bad as their patients because they were consuming the same crappy diet. Many were obese and had poor muscle tone. I think it is great that there are nurses who are taking the lead, such as yourself, to get their health in order. The best advocates for a healthy lifestyle are those who live it out themselves. As Jesus said in Luke 4:23 - "Physician, heal yourself!"
My two favorite doctors coming together to talk about health and nutrition! Well my next hour and a half is planned
Me too!!!
This woman is genius!!!!!!! Love this info!!!!!
Valuable health awareness, ty both
Thank you thank you Mark for breaking it down 😊 thanks to you both for all this information
to build muscle you have to eat the muscle. so simple yet so true
i love Dr. Lyon...gorgeous and smart.....eating 50 grams of protien 3 times a day....regulated my blood sugar...and built me a lot of mussel....im 65 and 100 % carnivore....plants are not nessasary...
Love my steak too mate! But no beautiful Leafy green salad, tomatoes and nuts drizzled with tangy lemon and garlic home made dressing? Nah bro, could never do it!! Plus, not having a yummy slice of fresh water melon for desert after dinner!!? Life is beautiful man, natures table is like a platter of goodness!! Just my opinion
Yeah feather beds and JS Bach aren’t ‘necessary’ either? But I’d rather not live without either.
Plants ROCK.
Plants are called polish foods. One needs them for certain vitamins and minerals. That's what keeps our skin ect in good condition. We can't live only on meat, but Vegans are pushing their agenda because people especially in Africa won't survive without meat. They're trying to cull the masses. Vegetables in many areas of Africa are very difficult to grow and those like the women and children who only eat after the men, get any plants that are left over. No wonder they died earlier than the males.
Muscle*
Dr Hyman, for the love of God, STOP interrupting so much.
Your guest (who was super interesting btw) could hardly finish her thoughts before you'd crash in and shoehorn your point.
Please, let go of the ego.
For optimal results, Layman suggests consuming around 2 to 3 grams of leucine per meal. For example, one large egg contains approximately 0.6 gram of leucine7, making it a convenient and affordable source.
Dr Hyman,
What Goat Whey brand do you use? Thank you.
I agree. I used to body build when was young. Protein was always emphasized. Then I read the China Study. Can you give me your opinion please
Bravo! I do have servings of grass fed organic meats weekly. 🦃💫Primarily bison and red meat along with other macros .less refined starches. But what is the real deal on weight protein isolate because For instance my mom who's in her mid fifties she's supplementing with grass fed way protein and she's able to keep her weight relatively healthy However she is early stages of osteoporosis so she's supplementing with D3 K2 daily now and she is working out Doing resistance training with a private trainer💜 and for me Whey protein I feel like spikes my blood sugar do I have to counterbalance that with a fiber a fat and another form of protein when I'm having way protein? Because I feel there's a lot of erroneous information out there that says that way protein irregardless of what you take it with spike your sugar level and increases insulin too high to lose weight and build muscle🌠🙏🏼
1 oz, 7gr protein, cood or raw
Gorgeous and Brilliant amazing every time !
Loved the video. Curious on where you get fiber. High protein is not necessarily easy on the gut...
It's been said time and time again by various people that fibre isn't necessary. If one is having problems with digesting meat maybe there is something else going on such as low stomach acid.
@@binathere2574 True. For myself, I find my health and digestion is far better with high fat.high protein diet with no concern whatsoever with fiber…. And little to no concern for carbs of any kind. (Although I do love veggies, few of them agree with me at all.), and I choose to highly limit fruits due to their high sugar/fructose content. Got the first time in my life zi am actually thriving and having a life, following this way of eating!
I am not anything special in intellect or medical knowledge and I find her very easy to follow/understand. If Dr Mark had just allowed her to talk with little interruption, all would have been much clearer, IMO.
But other than the very important component of eating adequate, high quality amino acids from animal based sources, at the best times for proper assimilation, what is the most optimal muscle building program for the elderly population to embark upon to build the strongest, healthiest, most muscle as they age to reap all the desired benefits? I only hear you can barely maintain what muscle you have (if that) That
It is all but impossible to actually build additional muscle at my age (73)… or so “they say”. -But I want to try. What program of training should I follow? Please respond!
Such a frustrating interview....the amount of times Mark interrupted her!! Especially at the end when he asked her what her daily routine was...she didn't even finish first meal and he interrupted her and she never got to finish properly. She is brilliant with so much information but this was so disrespectful and disappointing.
Same thoughts!
To me he was trying to guide her into sharing her huge amount of information into a usable form for listeners. That is his excellence.
Same here. I really had a hard time getting through this. Haven’t listened to him in a while and he’s really all over the place now.
He also compliments her knowledge many times and rarely interrupts. If you look for negativity you will find it. Cheer up.
What are the best protein based breakfast foods if that is the most important meal of the day?
Imo egg whites, but any protein will do.
@@janetb2217 The yoke has more nutrients in it
Does she eats before she works out and does she eats cottage cheese or Greek yogurt with some form of carbs or just protein by it self?
Yeah, so don't forget to eat 250g cottage cheese (~30g of protein she's talking about) at 11:30 in the morning. And all will be fine!
And then please shed some light on the protein💜 synthesis or muscle building window after a workout is it really half an hour is it an hour and a 1/2 does it matters because it's really calculated in terms of overall week or overall day what is the true real story here?🙏🏼💛
The anabolic window is 24 hours ,
Dont believe all the crap out there,
@@promo130 ok I thought so, thank you
@@suziqsnow you want the most gains,
make sure you have protein in your body wen your working out, this will protect muscle breakdown during the workout,
then after your workout, lets say 1 hour later. eat a meal with some complex carbs protein and good fats, after your workout , your depleted, in this moment you’re body will absorb the most nutrition,
@@promo130 ohh ok! So I do intermittent fast 3 or 4 days a week. And often times I'll lift weights during my fast then have 40 grams of protein within in hour later. What are your thoughts ?
@@suziqsnow if you lift weights, you need protein in your body , take protein before your workout. Much better then fasted
My biggest issue: post Covid most days meat tastes and smells rancid to me.😢😮
Brush your teeth 😂
Life as... I have the same issue. Eating more nuts, beans, and cheese which is helping though not ideal.
Please Fix The Audio!!!
I love Dr. G. but she was having a hard time talking to the lay person in this episode and Mark.had to keep bringing her back to providing basic information and explaining her terms. She kept side tracking herself. I was really looking forward to this episode and it was underwhelming.
tbh I've found this in pretty much every interview she's done.
Her first name is misspelled in the title :/
40 push ups and heart attack???...NOT...squats. deadlift and bench press
Fat can infiltrate into muscle 🤯 Also, is it 30-50 grams of protein per day or per meal? I’m assuming per day, but it wasn’t clear. This definitely motivates me to stop procrastinating about getting a trainer to help with weight training. Even more important than I thought. Thank you!
I believe it would be per meal. At 205 lbs, moderate activity, age 44 male. I consume about 40 grams of protein in each of my four meals a day for around 160 grams per day.
@@rickvos6502 Take you weight in kgs. Then just put grams instead of kgs. I.e 40 kgs weight to 40 g. 40g multiplied by 1.1 gives you the minimum amount of Protein your body must have.
@@rickvos6502 You probably need a minimum of 205g x1.1 to get your minimum intake. 160g is too low.
To answer the protien question, it depends. If you are just a normal person, you only need .3 to .8 grams per lb of bodyweight for survival. Now, for women, you would want to be in the .5 range to maintain healthy muscle. Now, if you're like me and in the gym lifting heavy 4 days a week, you'll need more in the range of .8 to 1.2 grams per lb of body weight. For the other macros, because you are a woman and need to support estrogen, i would suggest that you try to stay around 25% to 30% of calories coming from healthy fats. Then fill the rest with the most natural, high fiber carbs you can find. I prefer animal fats with high protein, then filling the rest with very high quality carb sources, like whole oat groats or whole buckwheat, which has really helped me stay slim and build muscle. Also, a new study found potatoes help regulate blood glucose and help you lose weight which kind of debunks previpus thpughts on potato starch, so that might be a nutrient dense carb source to look into as well.
1 to 1.5 grams of protein for your goal weight. For example if you are 180 and your goal is 150 than your protein goal is 150-225 grams of protein per day depending on your goals. When you eat high protein, you don't need a lot of carbs or other fillers. Protein is so satisfying. I eat anywhere from 160-200 grams per day and my body composition has improved so much. I am able to put on muscle much quicker from all my hardwork in the gym. Increasing my protein has totally changed the game!
I got loads of muscle
Lets be honest, are these recommendations based on trying to be like the terminator??? What if you just want to be fit and slim. I dont think you have to eat meat every day, we have to understand that the genome of our ancestors is totally different from current genome. So i do believe that the modern human is genetically better on meat because we eat more meta than we ever have, compared to our ancestors who only ate meat when they could catch it, which wasn't everyday.
As much as i live animals, veganism is not the answer to better health, our genome is not used to that lifestyle, any diet that isn't balanced is a red flag !!
Great topic, but nothing new here
Carbohydrates are essential. We need vegetables to get other vitamins snd nutrients.
😂 😂carbs is the only macro thats not essential
Well, the eskimo's and African Massai for example didn't/don't eat any plants at all and they were/are considered very healthy. Whether that's the ideal (longevity) diet: I don't think so.
Is it wise to have whey protein isolate alone after workout or with a meal to keep insulin spike down? Do we have to pair it will fiber healthy fat ? 💚
I think it depends on the whey protein mix itself if it has sugar. If pure protein without additives should no spike insulin. Fat and vinegar consumption can slow down carbs absorption.
@@AnnTsungMD wrong, all whey protein spike insulin
😂😂 then why buy isolate?
You buy isolate cause its low in fat and carbs , if you want to and fat , then better buy cheap whey concentrate which has way more carbs and fat,
Saves you money
@@promo130 I was just really asking about in general if it's wise for us to be supplementing with way protein because it does spike insulin
@@suziqsnow take it in the morning, after a night of sleep, it will spike insulin which is good because you have been sleeping for hours, your body will take up the most of it.
you need the pick the best times to take it then an insuline spike is not bad at all, in the morning and after a workout are the best moments,
‘Can’t say vegan or vegetarian is healthier for you? ‘The longevity and disease stats would contradict you. As a 60 year old male I have no problems maintaining muscle mass as a vegetarian by eating a nut mix and several eggs per week for my protein and lifting weights.
It has proven by many vegan and vegetarian athletes that plant based diet works well for building and maintaining muscle mass. And consuming several eggs for protein and during workout is great addition as well. 💯
There is not a study shown that it isn’t or is healthier for you. Personal choice is just that.
@@chrisvincent2844 Would work too. Varies per person.
Sure tell us about all the vegani blue zones… there are over 600 million vegetarians and over 100 million vegans in India. Then India should have numerous blue zones
There are two blue zones in Italy, one in Greece and both are in relatively poor more rural areas of the country, neither are highly educated or income, same can be said about Costa Rica, the one in Japan and Sweden
The only vegetarian one in the world is in California in a relatively well-off educated community, have access to the best supplementation, healthcare and high-quality food.
I find that Drs This days have no idea how to treat patients. What do we do??? Where do we go.?? I go to the gym 5 days a week, do weights, resistance training, I run 5 to 6 miles 3 to 4 days a week. I eat a good healthy balance diet and I am having high sugar levels....I do not eat many carbs and eat all organic.....what do I do?? Frustated......MINDY
23:00 no
I don't think she's doing herself any favours in laughing off the comment about putting things in plain english. She's obviously an intelligent person, but she doesn't explain things clearly at all.
So your telling me spirulina, flaxseed, hemp seeds and beans dont have the full spectrum of amino acids together? And enough to build muscle???? I think they do
I don’t know what’s happen to her face lately I am sorry but it’s scary
She has taken steroids
To put it lightly
You are what you eat. Your diet impacts your health.
Lower stress, reduce obesity and more exercise are key to a healthy life.
Obesity in children and adults is rising across the world.
Fast food and sugary drinks are contributing to the problem of poor health and obesity.
Eat a healthy plant based diet and exercise regularly.
Reduce or ELIMINATE cows milk, eggs, cheese and meat. Eat more salad greens, beans, fruit and vegetables. Eliminate fast food, snacks like cookies, cakes, chips, and sugary drinks and juices.
Every adult and child should own a bicycle and ride it regularly.
Regular exercise will help you sleep better. Yoga is a great stress reducer.
Obesity is all too common today. Get off the couch. Get off the phone, ipad or video game.
A variety of stretching and other exercises help with increased mobility.
Ride to work, ride to school, ride for fun.
Every city should be a bicycle city.
Speak up for bicycles in your community
آسِالُكِ بّالُلُُه الُجْلُيَلُ الُجْبّارَ انَ تْنَقًذَنَا قًبّلُ انَ نَمٌوَتْ مٌنَ شِدِتْ الُجْوَْع انَيَ انَتٌْخيَكِ انَيَ دٌِخلُةِ ْعلُى الُلُُه تْمٌ ْعلُيَكِ انَيَ فَيَ وَجُْهك انَـيَ اخـتْكِ انَـيَ اتْرَجْـاكِ اتْـوَسِـلُ الُـيَـكِ انَـقًـذَنَا لُـوَجُْـه الُـلُُـه. يَــشِــُهدِ الُــلُــُه يَاٌخـيَ انَ مٌنَ الُــصّــبّاحُ حُـتْا الُـانَ يَــحُــرَمٌ ْعـــلُيَـنَـا الاكل غير الماء ( (آنيِ آتٍرجُآك وآتٍوسلّ آلّيِك يِآآخيِ آن تٍقرآ رسآلّتٍيِ هًذٍآ گٍآمٌلّهً وولّآتٍتٍرگٍهًآ بدون ماتقراها اخي اول گٍلّآمٌيِ آنآآقسمٌ ببآآلّلّهً علّى گٍتٍآب آلّلّهً آنيِ لّآآگٍذٍب علّيِگٍ ولّآآنصِب ولّآآحًتٍآلّ آنيِ بنتٍ يِمٌنيِهً نآدحًيِن مٌن تٍعزُ آنآوآسرتٍيِ وعلّيِنآآجُآربيِتٍ آلّشهًرب13آلّفُ يِمٌنيِ وآلّآن علّيِنآ42آلّف حًق3شهًور وصِآحًب البيتٍ مٌن آلّنآس آلّيِ مٌآتٍرحًمٌ والله يااخي انه يجي كل يوم يبهدلناويتكلم عليناويريد ان يطردنا من البيت للشارع لانناماقدرناندفعله الاجارومايروح إلئ بعدمانبكي ورجعوتكلموعليه الناس ومهلنالاخرهذا الاسبوع وإذامادفعناله حلف يمين بالله انه بيخرجناإلئ الشارع بدون رحمه واحنااسره ايتام فقراء مشردين من بلادنا بسبب هذا الحرب ولانجدقوت يومنا وعايشين اناوامي واخوتي سغار والدنا متوفي الله يرحمه ومامعنااحدفي هذاالدنيا يقف بجنبنا في هذا الضروف القاسيه ومامعي اخوان كبار اناالكبيره في اخوتي ولكن انابنت لااستطيع مثلك ان اروح اشتغل بين الرجال واصرف علئ اسرتي والله ثم والله يااخي انناقدلنايومين محرومين من لقمت العيش ومعي اخوان سغار انظركيف حالتهم اقسم بالله يااخي انهم خرجومن البيت للشارع وشافو الجيران ياكلو راحووقفوعندبابهم لجل يعطوهم ولوخبزه يابسه يسدوبها جوعهم والله الذي له ملك السموات والارض انهم غلقو الباب وطردوهم ورجعويبكوايموتومن الجوع مااحدرحمهم وعطانهم لقمت عيش والان لومااحد ساعدنا بحق كيلو دقيق اقسم بالله اننا انموت من الجوع فيااخي انادخيله علئ الله ثم عليك واريدمنك المساعده لوجه الله انشدك بالله وبمحمد رسول الله يامن تحب الخير واتساعدني ولو ب500ريال يمني ان تراسلي واتساب علئ هذا الرقم00967716696871 وتطلب اسم بطاقتي وترسلي ولاتتاخر وايعوضك الله بكل خير فيااخي انت رجال إذاشفت اسرتك جاوعين تعمل المستحيل من اجل تامن لهم الاكل ولكن انابنت عيني بصيره ويدي قصيره ليس لي اب مثلك يمسح دمعتي ويحميني من الذل والأهانات وأخواني سغار شوف كيف حالتهم وساعدناوأنقذناقبل ان يطردونا في ألشارع نتبهدل او نموت من الجوع انااقسم بالله الذي رفع سبع سموات بلاعمدوبسط الأرض ومهداني لاأكذب عليك بحرف من هذا ألرساله واني ماطلبتك إلئ من ضيق ومن قسوت الضروف والحال الذي احنافيه واناوسرتي نسالك بالله لولك مقدره علئ مساعدتنا لاتتاخر عليناالله يحفضكم ويرزقكم،،،.....
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Go easy on the botox people, some made up standards are not worth trying to reach.
And now a word from our "Diary Lobbist" - "I refuse to call it milk" Who truly cares what you refuse to call it when tens of thousands do not have an issue with calling it "Milk" or "Mylk" it is afterall taking the place of Dairy Milk when most people use on their Cereal or in their coffee or when baking. The reference to "what doesn't appear in nature" made me laugh... What doesn't appear in nature is those lips. It may be an idea when having someone to talk about Ageing, to sellect someone whe hasn't had quite so much work done, which in many minds would undermind the credibility of what is being said. Who couldn't look younger if happy to go under the knife or the needle. The ridiculous statement about 6 cups of "quinoa" or any one protein source from a plant source was not picked up by M.H. when he knows damn well nobody just sits down and eats 6 cups like that, but rather would eat a range of different foods , including different types and souces of protein as part of a well balanced meal.
Build ageless sustainable solarpunk immortal utopian resilient future without aging, diseases old age and death
I dont think a gorilla would agree
Mark -- Someone needs to help you make shorter videos. Your info is important, but it gets buried in the impossible length! Most people just don't want to sit for over an hour watching one video on UA-cam. If you would break these into maybe 4 separate videos of approximately 15 minutes in length (even listing them as parts 1, 2, 3 and 4), you would get way more views than you do now, which means you would be able to help many more people. Seriously.
I suppose it is one of those things that comes down to personal preference. Personally I love a long video. Sometimes I watch in one go but I love breaking it up and watching it in sections with my morning coffee. So I can watch it over the week. Give it a try. Or download the podcast and listen to it on the go or while exercising.
I agree
true personally i enjoyed it but i am very desicated to my heath
This is a video recording of a podcast. You could just listen to the podcast at your convenience and break it up throughout the week or day. I do this every day while driving, at lunch, at work when I’m doing easy tasks. Because it’s a podcast first, video second, the video is not necessary to understand the information. This is why he asks her to explain all the scientific terms, so they do not have to use graphics to explain. I hope this helps!
Opposite for me - so I don't know about "most" people.
That face has a lot of plastic in it. A lot
Damn. What an elecrifingly beautiful lady
It's the woman with the fake everything. She's telling us about natural ways to stay healthy. Hilarious
I'm sure everything she is saying is correct...She looks a little TOO thin for me
Wish I had that problem. I should probably listen to her.
Have you seen how defined her muscles are? Have you heard of lean muscle mass?
Too bad about the pumped up artificial lips- loses a lot of credibility when talking about natural functional medicine...lol!!!!
You can tell by the shape of lips and size of a mouth, size of their teeth, if the lips are large because of filler. Her’s are not, just because someone has a big mouth and large lips and are white doesn’t mean that they have artificially ”pumped up” lips, if Angelina wasn’t famous since she was fairly young, people like it would be saying “oh look at the actress with the pumped up artificial lips”. Some probably still do.
@@samdefore2692 Check the before and after...hers are pumped to max- get real sweetie