Dr. Gabrielle Lyon: How to Exercise & Eat for Optimal Health & Longevity
from Huberman Lab
by Scicomm Media
Published: Mon Jun 24 2024
Show Notes
In this episode, my guest is Dr. Gabrielle Lyon, D.O., a board-certified physician who did her clinical and research training at Washington University in geriatrics and nutrition. She is also an expert in how diet and exercise impact muscle and whole-body health and longevity. Dr. Lyon is a bestselling author and public educator. We discuss how healthy skeletal muscle promotes longevity, brain health, disease prevention, ideal body composition, and the health of other organs and bodily systems.
She makes specific nutritional recommendations for optimal health: what to eat, how much to eat, the timing of meals, the essential need for adequate quality protein (including animal and plant-based options), supplementation, and how our dietary requirements change with age. She explains why specific types of resistance training are essential to build and maintain muscle and overall metabolic health. She also describes how to include resistance training as part of your exercise regimen — regardless of age or sex.
She also provides specific mindset tools to encourage sustained adherence to healthy eating and exercise practices. Women and men of all ages will benefit from Dr. Lyon’s practical, evidence-based protocols to improve muscle and whole-body appearance, function, and health.
Access the full show notes, including referenced articles, books, people mentioned, and additional resources at hubermanlab.com.
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Timestamps
Protocols Book; Dr. Gabrielle Lyon
Sponsors: Maui Nui, Levels & Helix Sleep
Skeletal Muscle & Longevity
“Under-muscled”, Leucine & Muscle Health
Muscle Health
Tool: Carbohydrate Consumption & Activity, Glycogen
Tools: Nutrition for Healthy Skeletal Muscle, First Meal
Sponsor: AG1
Quality Protein, Animal & Plant-Based Proteins
Dietary Protein Recommendations, Meal Threshold
Muscle Health & Aging
Supplements & Creatine; Dietary Protein
Tool: Dietary Protein Recommendation; Gout & Cancer Risk
Effects of Dietary Protein & Exercise on Body Composition
Thermic Effects, Protein
Sponsor: InsideTracker
Protein & Satiety, Insulin & Glucose
Tool: Older Adults, Resistance Training & Dietary Protein
Dietary Protein, mTOR & Cancer Risk
Muscle Span & Aging, Sedentary Behaviors
Mixed Meals, Protein Quality, Fiber
Inactivity & Insulin Resistance, Inflammation
Exercise & Myokines, Brain Health & BDNF
Tool: Resistance Training Protocols, Hypertrophy, “High Ground”
High Ground Exercises; Tendon Strength; Training Duration, Blue Zones
Movement, Exercise & Older Adults
Tool: Protein Timing & Resistance Training; VO2 Max, Aging, Blood Work
Supplements: Creatine, Urolithin A, Whey Protein, Fish Oil, Collagen
Fasting, Older Adults; Tool: Meal Timing
Animal Proteins & Dairy; Organ Meats, Vegan; Magnesium, Zinc
Medications & Muscle Health
Obesity & GLP-1 Analogs, Ozempic, Mounjaro, Skeletal Muscle
Benefits of Skeletal Muscle & Aging
Tools: Nutrition & Resistance Training for Muscle Health
Mindset Tools: Standards vs. Goals; Vulnerability Points
Mindset Tools: Neutrality; Health & Worth
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