Today I’m here with Dr. Gabrielle Lyon, a Washington University fellowship trained physician in nutritional science and geriatrics, and board certified in family medicine. She also founded the Institute for Muscle-Centric Medicine. Dr. Lyon has a private practice and works closely with special operations military.
I had Dr. Lyon on a few years ago and our conversation focused on the importance of healthy protein, especially for women. Today we’re expounding on that conversation and talking all about the importance of muscle health. We need healthy muscles for metabolism, fat burning, and fighting off disease (plus other things!). We also cover what this looks like for growing children.
Dr. Lyon outlines what a healthy workout routine can look like and how to get optimal outcomes. We also talk about body composition and brain health, living a long healthy life, and balancing your macros. There’s so much in today’s episode and I really enjoyed recording it!
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
More From Wellness Mama
- 562: Dr. Chad Walding on Collagen, Protein Consumption and Staying “On the Path”
- 561: Angelo Keely on Essential Amino Acids and Eating More Protein!
- 394: The Carnivore Code, Plant Toxins, and Optimal Protein With Dr. Paul Saladino
- 352: How Protein Improves Metabolism and Health With Billy Bosch From Iconic Protein
- 304: Ninja Warrior Travis Brewer on Movement, Gratitude, and Play
- 482: Katy Bowman on Grow Wild – Optimal Movement for Children and Families