Supercharge Your Longevity with Dr. Gabrielle Lyon | Modern Wisdom 696

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Clips

• 00:00 💪 Building and maintaining skeletal muscle is crucial for overall health, longevity, and disease prevention, and focusing on weight loss alone overlooks the importance of muscle health, which can be improved through exercise and protein intake.
  • The quality of life and longevity depend on the health and strength of skeletal muscle, which is the primary site for glucose disposal and plays a crucial role in preventing various diseases, including cardiovascular disease, cancer, diabetes, obesity, Alzheimer's, and catabolic crisis, making it essential to train for strength and build muscle to protect against rapid decline and maintain a healthy physiological and biological process.
  • The speaker discusses the importance of muscle health and its impact on overall well-being, highlighting that focusing on losing weight alone is not sufficient and that diseases such as obesity and Alzheimer's have roots in skeletal muscle health.
  • Skeletal muscle plays a crucial role in glucose disposal, fatty acid oxidation, and overall health, including its interaction with the immune system, making it essential for longevity and disease prevention.
  • The obsession with BMI and weight loss overlooks the importance of directly measuring skeletal muscle mass, which is more beneficial for overall health and longevity than simply reducing body fat.
  • The health of skeletal muscle is determined by its activity, and while an individual could be obese, it is important to have healthy skeletal muscle, as it is a flexible and pliable tissue that can be changed and added to in a healthy way through exercise and protein intake, which has a profound impact on all organ systems in the body.
  • Training while pregnant is beneficial for both the mother and the health of her children, as it leads to epigenetic changes that result in healthier offspring, and although there is limited data on this topic, the speaker recommends continuing with regular exercise during pregnancy.
• 20:40 💪 Maintaining fitness during pregnancy is important, and for men looking to improve fertility, having a good diet rich in zinc and proteins is recommended, while the importance of high-quality foods for health and wellness has been overshadowed by the prioritization of the food industry controlled by those with the most money.
  • The speaker discusses her experience of being incredibly active and having hyperemesis during pregnancy, and despite feeling terrible, she continued to train in the gym.
  • Maintaining fitness during pregnancy is important, and for men looking to improve fertility, having a good diet rich in zinc and proteins is recommended.
  • Better body composition improves sperm health, and Clomid or en chopine can be used to enhance sperm volume in men, with recommended cycles of 25 days on and 5 days off.
  • Exercise and nutrition are both important, but people often prioritize one over the other due to a lack of understanding and a fear of death.
  • During World War II, the US government recognized the importance of nutrition for physical fitness and issued guidelines promoting high-quality proteins and minimizing processed foods, while also using propaganda to discourage support for Hitler by associating it with a diet lacking in protein and consisting of processed foods like white bread.
  • Recognition of the importance of high-quality foods for health and wellness led to a prioritization of the food industry, with those who have the most money controlling the narrative, explaining the current state of processed foods.
• 31:13 📝 Going plant-based may lead to osteoporosis and sarcopenia, so it's important to prioritize animal-based protein for aging individuals, track food intake, and aim for 7 grams of protein per pound of body weight to optimize muscle and overall health.
  • Going plant-based may lead to an epidemic of osteoporosis and sarcopenia, as it lacks the necessary nutrients for skeletal mass and bone density, especially for those who are no longer young.
  • Protein is not just about the amino acids, but also about the other nutrients that come with it, making animal-based protein more ideal for aging individuals.
  • Track your food intake using an app like chronometer or the old-fashioned pen and paper method to ensure you reach your goals.
  • Know what you're doing with your diet, stick to a few consistent meals, measure your food intake, and follow an evidence-based approach for building muscle and longevity.
  • The recommended protein intake is 7 grams per pound of body weight, or ideal body weight, and it is important to track skeletal muscle to determine optimal levels.
  • Protein intake is the only macronutrient that changes as you age and is crucial for body recomposition and overall health.
• 39:22 💪 Eating protein-rich foods and incorporating protein shakes can optimize muscle synthesis and overall health, while focusing on protein distribution throughout the day, managing caloric intake, and prioritizing protein intake within a 24-hour window is key for building muscle and improving sleep and weight loss.
  • Understanding the diverse biological roles of amino acids is crucial for optimizing protein intake, and incorporating protein shakes and nutrient-dense foods can help increase dietary protein for better muscle synthesis and overall health.
  • Eating earlier in the evening, focusing on protein distribution throughout the day, and managing caloric intake are important factors for improving sleep, muscle protein synthesis, and weight loss.
  • Ingesting 40 to 50 grams of protein per meal, preferably from sources like salmon or eggs, is recommended for building muscle, even though it may seem like a large amount.
  • Prioritizing protein intake within a 24-hour window, aiming for 0.7 grams per pound of body weight, with a focus on consuming at least 20 grams but no more than 50 grams of protein per meal, and disregarding the need for a post-exercise protein window, is key for building muscle and optimizing longevity.
  • The speaker recommends incorporating nutrient-dense foods like liver and lean beef into your diet for optimal protein and nutritional profiles.
  • The speaker mentions being sponsored by ped Mones and having an entire freezer filled with their products.
• 54:41 💪 Prioritize sleep, high protein intake, and whole foods to support muscle building and longevity, while focusing on becoming physically strong rather than solely aesthetic.
  • Lean beef, eggs, whey protein, and salmon are great sources of bioavailable protein, but be cautious of heavy metals in fish and the difficulty of cooking salmon at home.
  • Sleep deprivation can suppress muscle protein synthesis by 18% and training during sleep deprivation can help support muscle tissue, regardless of efforts to maintain a healthy diet and lifestyle.
  • Using a sleep tracker can reveal that people are not getting as much sleep as they think, and sleep deprivation can be a risk factor for Alzheimer's and hinder muscle building, so it is important to prioritize sleep and eat whole foods.
  • Prioritize high protein intake, especially as you age, to improve body composition and focus on becoming physically strong rather than solely aesthetic.
  • Dietary protein is difficult to store as fat, has a higher thermic effect of food, and is valuable for stimulating muscle protein synthesis, making it a priority for those looking to lose weight and build muscle.
  • To build and maintain muscle, the speaker recommends doing exercises such as squats, deadlifts, and farmer carries, and emphasizes the importance of choosing the right training stimulus.
• 01:05:59 💪 Incorporating weightlifting exercises and interval training is crucial for maintaining physical mobility and preventing health decline, with a focus on measuring VO2 Max and building strength through a well-rounded training program that includes various exercises and tracking progress in both diet and exercise.
  • Improving physical mobility through weightlifting exercises and interval training on an assault bike is crucial for maintaining a high quality of life and preventing the decline of health span.
  • VO2 Max is a strong predictor of longevity, and there may be a shift in the literature regarding the importance of muscle mass and strength as measuring tools improve.
  • The speaker discusses the importance of measuring V2 Max and highlights the need to focus on both the things we are doing well and the potential oversights in measuring indices, and shares a trainer's evidence-based protocol for improving V2 Max on an airine or an assault bike.
  • Build strength and muscle by incorporating exercises such as squats, deadlifts, overhead carries, push-ups, Turkish get-ups, rotational movements, grip strength exercises, swings, and farmer carries into your workout routine.
  • The speaker discusses the importance of well-rounded training programs for longevity and mentions the significance of contralateral movement and stabilizing the trunk while the hips move, drawing from their background as a geriatrician and working with elite War Fighters.
  • The rep range continuum for muscle training may need to be reexamined as there are multiple ways to stimulate hypertrophy, including lighter weights and longer durations, and tracking improvements in both diet and exercise is important for progress.
• 01:21:29 💪 Building muscle is not just about looking good, it has long-term health benefits and impacts brain function, immune response, and endocrine health, making it a worthwhile investment for both gains and longevity.
  • The speaker discusses the misconception that working harder is the only way to build muscle, and recommends using the app Heavy Set for tracking workouts.
  • Contracting skeletal muscle releases myokines and glutamine, which can augment the immune system and inflammatory response, making it an important aspect of muscle-centric medicine.
  • Muscle is not just about looking good, it also plays a critical role in brain function, immune perspective, and endocrine organ, and the shift towards muscle-centered medicine is important.
  • Building muscle through hard training and high protein intake not only provides immediate gratification and short-term benefits, but also has long-term health impacts, making it a worthwhile investment for both gains and longevity.
  • Your present habits determine your future success and health, so it's important to be aware of your weaknesses and plan accordingly to overcome them.
  • The speaker discusses neutralizing something and expresses uncertainty about its outcome.
• 01:31:50 🏋️‍♀️ Close the gap between your future self and your current actions, as time is limited and the pain of failure is more effective in motivating action than anything else.
  • Close the gap between your future self and your current actions, as time is limited and the pain of failure is more effective in motivating action than anything else.
  • To keep up with Dr Gabrielle Lyon's work, visit her website DrGabrielleLyon.com, listen to her podcast, The Dr Gabrielle Lyon Show, find her book Forever Strong on Amazon, and check out her free content on YouTube.

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