Episode Highlights With Dr. Lyon

• What muscle-centric medicine is and how she developed this method
• Why muscle is so important, especially for women
• The connection between body composition and how we age
• Her research on how body composition affects the brain and ability to do cognitive tasks
• Why muscle is the organ of longevity
• How muscle helps with disease prevention
• Muscle is an endocrine organ and why exercise should be about building muscle not losing fat
• The longevity connection to lean muscle mass
• Why it's very difficult for a woman to get “bulky” or too muscular quickly
• What reverse dieting is and how it can help us get stronger and leaner
• Dietary protein as it relates to muscle health
• Why we absolutely need dietary protein and what the bare minimum is vs. optimal for health and longevity
• How much protein should we actually eat?
• Her recommendation: 1g protein per pound ideal body weight
• The minimum amount of protein required to stimulate protein synthesis
• Her protocols for protein spacing and amounts
• Do women and men need to train differently?
• Lifestyle, diet, and supplementation factors that can help increase strength gain
• How food and light regular our circadian clocks and our training ability
• Recommended supplements: creatine, omega 3, urolithin A
• Her advice: always be empowered by your choices and do the thing you are avoiding

Resources We Mention

• 371: How Eating More Protein Will Transform Your Metabolism With Dr. Gabrielle Lyon
• Creatine Monohydrate
• Urolithin A by Mitopure
• Relentless: From Good to Great to Unstoppable by Tim S. Grover
• The Attributes: 25 Hidden Drivers of Optimal Performance by Rich Diviney
• The Mountain Is You: Transforming Self-Sabotage into Self-Mastery by Brianna Wiest
• Her book club: Freedom Reads

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