00:54 – Dr. Stephanie introduces today’s guest, Gabrielle Lyon 

06:19 – Dr. Gabrielle opens up about being a new mother 

12:41 – Dr. Gabrielle’s training and nutrition 

17:14 – Why Dr. Gabrielle believes that muscles are the organ of longevity 

22:40 – Obesogenic Sarcopenia 

26:30 – The PROT-AGE Study 

34:48 – Myths about muscle-protein synthesis in men and women 

37:45 – How aging impacts muscle-protein synthesis 

45:43 – Dr. Stephanie asks about amplifying muscle-protein synthesis through her personal diet and training regiment 

52:10 – Animal and plant proteins 

1:00:44 – Growth pathways 

1:08:26 – Dr. Stephanie and Dr. Gabrielle share their thoughts on the documentary, The Game Changers 

1:14:24 – The vegetarian and vegan diet 

1:19:13 – Dr. Gabrielle speaks to observations she’s seen from the mindset of the Navy SEALs and how we can apply their resilient, forward-thinking mindset 

1:27:55 – Dr. Gabrielle breaks down the different types of stress 

1:32:37 – Where listeners can follow and connect with Dr. Gabrielle 

1:34:28 – Where listeners can follow Dr. Stephanie and subscribe to her newsletter 

TWEETABLE QUOTES

“It’s incredible. Ya know, I’ve been thinking a lot about what significant life events change one completely. There’s the before and the after. I would say there’s probably two, and that’s death, you’re no longer the same person, and birth. It is an instantaneous right of passage.” (06:39)  

“The moment we become comfortable is the moment that our progress stops.” (16:42)  

“There’s a lot of myth out there that individuals believe that the protein requirements are different for men versus women. And that’s actually not true. Protein requirements are based on blood volume and lean muscle mass.” (35:10)  

“It is probably the single worst piece of advice that anyone could be given is to, in mid-life, go vegan or vegetarian.” (37:45)  

“Really you should keep your protein consistent. So, whether it’s the first meal of the day, your first meal of the day, the first thing you’re eating doesn’t have to be breakfast, but it needs to be high-protein.” (48:23)  

“I think it [The Game Changers] does a good job to show diversity. But, the truth is it’s a fear-mongering, propaganda film that is dangerous for the public and dangerous for our aging population. There’s little to no science in that film.” (1:11:22)  

“That actually is one of their [Navy SEALs] superpowers is humor. It could literally be the worst situation ever and they’re making jokes about it. It is uncanny their capacity for optimism.” (1:19:57)  

“So, we all think practice makes perfect. But really, practice – and I’m talking about the mental practice – makes permanent.” (1:24:05)  

LINKS MENTIONED

Better! Website

Dr. Stephanie’s Website

Dr. Stephanie’s Twitter – @dr_stephanie

Dr. Stephanie’s Instagram – @dr.stephanie.estima

Dr. Stephanie on LinkedIn

Dr. Gabrielle’s Website

Dr. Gabrielle’s Instagram – @drgabriellelyon 

Dr. Gabrielle’s Twitter – @drgabriellelyon

Dr. Gabrielle’s Facebook 

Link to PROT-AGE Study  

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