How to Build Muscle for Longevity and Get Your 30 Grams of Protein Per Meal with Dr. Gabrielle Lyon

This episode is brought to you by Birch Living Mattress and Lifeforce. 

Longevity is at the top of everyone’s mind these days, and we can’t talk about longevity without mentioning movement, mobility, and safeguarding against falls and fractures. What lies at the heart of these endeavors? Our capacity to build and sustain lean muscle. 

Today on The Dhru Purohit Podcast, Dhru sits down with Dr. Gabrielle Lyon to discuss why building and maintaining skeletal muscle is critical for preserving our healthspan, lifespan, and metabolic health.

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, is set to be released on October 17, 2023. 

In this episode, Dhru and Dr. Lyon dive into (audio version / Apple Subscriber version):

-What happens when women over 40 don’t prioritize protein and lifting weights (1:57 / 1:57)

-The relationship between satiety, protein, and weight loss (4:02 / 4:02)

-Muscle-centric medicine vs the conventional approach to weight loss (12:07 / 8:47)

-Why muscle is critical when it comes to longevity (16:21 / 12:47)

-What contributes to skeletal muscle loss (18:01 / 14:47)

-How Dr. Lyon inspired Dhru to start resistance training and eating more protein (23:52 / 20:38)

-The best way to measure lean muscle mass (30:20 / 27:05)

-Optimal body fat percentage for women (31:58 / 29:00)

-Measuring strength and establishing a baseline (36:19 / 33:00)

-Minimal viable dose for resistance training (43:58 / 40:43)

-Modifying our diet and lifestyle to match our environment (51:19 / 48:25)

-Top reasons why people don’t prioritize protein (55:10 / 52:00 )

-How much protein and carbs to aim for per meal and day (1:05:19 / 57:57)

-How Dr. Lyon meets her protein goals (1:11:08 / 1:07:54)

-Top mistakes people make when increasing protein intake (1:20:37 /1:16:10)

-Structuring meals around protein (1:24:01 / 1:20:56)

-Dr. Lyon’s take on carbohydrates (1:35:10 / 1:31:56)

-Why calories matter and the importance of tracking (1:43:26 / 1:38:55)

-Key takeaways from Dr. Lyon’s new book (1:50:50 / 1:47:35)

-Dr. Lyon’s thoughts on Ozempic (1:56:07 / 1:53:00)

Also mentioned in this episode:

-Preorder Dr. Lyon’s book, Forever Strong

-drgabriellelyon.com

-Sign up for Dr. Lyon’s 30G’s Recipe Newsletter

To get 20% off your Birch Living mattress, head to birchliving.com/dhru today.

Right now, get 15% off your first purchase of Lifeforce at mylifeforce.com with code DHRU.

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