Exercise & Eat for Longevity: Key Insights from Dr. Gabrielle Lyon
In this episode of the Huberman Lab podcast, Dr. Gabrielle Lyon stresses the importance of muscle health for long-term wellness and longevity. She explains that muscle is more metabolically active than fat, meaning it burns more energy, even at rest. This makes building and maintaining muscle crucial for overall metabolic health, far beyond just aesthetic goals. Rather than focusing on fat percentage, Dr. Lyon encourages shifting the mindset to muscle growth for better health outcomes.
She also addresses common misconceptions around carbohydrates, emphasizing that carbs aren’t inherently bad; the issue lies in how we tend to overconsume them because they’re less satiating. Dr. Lyon advocates for a high-protein diet, recommending 1 gram of protein per pound of ideal body weight, spread across meals. She emphasizes breakfast, suggesting 30-50 grams of protein to stimulate muscle protein synthesis. Eating protein early in the day is important because it triggers the release of GLP-1, a hormone that promotes satiety and helps regulate appetite throughout the day.
Tips to Get You Started:
1. Build Muscle:
- Start with exercises like squats, deadlifts, and bench press
- Gradually increase weight or resistance
- Focus on proper form and technique
2. Protein Power:
- Calculate your ideal body weight and aim for 0.8-1 gram of protein per pound
- Spread protein intake across meals
3. Balance is Key:
- Include healthy fats like avocado, nuts, and olive oil
- Eat complex carbs like veggies and whole grains
4. Don't Make These Mistakes:
- Don't overdo it on supplements; prioritize whole foods
- Consult your Dietitian to adjust protein intake based on individual needs and goals
5. Boost Your Morning:
- Eat 30-50 grams of protein at breakfast
- Eat protein early to trigger GLP-1 release and regulate appetite
For more tips, information, individual recommendations, and answers to any questions, book a session with a Registered Dietitian below.