Dr Gabrielle Lyon How to Exercise Eat for Optimal Health Longevity

In this episode my guest is Dr Gabrielle Lyon D O a board-certified physician who did her clinical and research training at Washington University in geriatrics and nutrition She is also an expert in how diet and exercise impact muscle and whole-body health and longevity Dr Lyon is a bestselling author and public educator We discuss how healthy skeletal muscle promotes longevity brain health disease prevention ideal body composition and the health of other organs and bodily systems She makes specific nutritional recommendations for optimal health what to eat how much to eat the timing of meals the essential need for adequate quality protein including animal and plant-based options supplementation and how our dietary requirements change with age She explains why specific types of resistance training are essential to build and maintain muscle and overall metabolic health She also describes how to include resistance training as part of your exercise regimen regardless of age or sex She also provides specific mindset tools to encourage sustained adherence to healthy eating and exercise practices Women and men of all ages will benefit from Dr Lyon s practical evidence-based protocols to improve muscle and whole-body appearance function and health Access the full show notes including referenced articles books people mentioned and additional resources a https 3A 2F 2Fwww hubermanlab com 2Fepisode 2Fdr-gabrielle-lyon-how-to-exercise-eat-for-optimal-health-longevity a Andrew's New Book Protocols An Operating Manual for the Human Body a https 3A 2F 2Fprotocolsbook com a Thank you to our sponsors AG1 a https 3A 2F 2Fdrinkag1 com 2Fhuberman a Maui Nui Venison a https 3A 2F 2Fmauinuivenison com 2Fhuberman a Levels a https 3A 2F 2Flevels link 2Fhuberman a Helix Sleep a https 3A 2F 2Fhelixsleep com 2Fhuberman a InsideTracker a https 3A 2F 2Finsidetracker com 2Fhuberman a Huberman Lab Social Website Instagram a https 3A 2F 2Fwww instagram com 2Fhubermanlab a Threads a https 3A 2F 2Fwww threads net 2F 40hubermanlab a Twitter a https 3A 2F 2Ftwitter com 2Fhubermanlab a Facebook a https 3A 2F 2Fwww facebook com 2Fhubermanlab a TikTok a https 3A 2F 2Fwww tiktok com 2F 40hubermanlab a LinkedIn a https 3A 2F 2Fwww linkedin com 2Fin 2Fandrew-huberman a Website a https 3A 2F 2Fwww hubermanlab com a Newsletter a https 3A 2F 2Fwww hubermanlab com a newsletter Dr Gabrielle Lyon Website a https 3A 2F 2Fdrgabriellelyon com a Forever Strong A New Science-Based Strategy for Aging Well book a https 3A 2F 2Famzlink to 2Faz0pYymmmfC8k a Instagram a https 3A 2F 2Fwww instagram com 2Fdrgabriellelyon a YouTube a https 3A 2F 2Fwww youtube com 2Fc 2FDrGabrielleLyon a X a https 3A 2F 2Fx com 2Fdrgabriellelyon a Podcast a https 3A 2F 2Fdrgabriellelyon com a podcast TEDx talk a https 3A 2F 2Fwww youtube com 2Fwatch 3Fv 3DrvHfNEX09Iw a Timestamps 00 00 00 Protocols Book Dr Gabrielle Lyon 00 03 23 Sponsors Maui Nui Levels Helix Sleep 00 07 40 Skeletal Muscle Longevity 00 11 25 Under-muscled Leucine Muscle Health 00 15 55 Muscle Health 00 19 45 Tool Carbohydrate Consumption Activity Glycogen 00 25 14 Tools Nutrition for Healthy Skeletal Muscle First Meal 00 31 57 Sponsor AG1 00 33 46 Quality Protein Animal Plant-Based Proteins 00 37 36 Dietary Protein Recommendations Meal Threshold 00 41 19 Muscle Health Aging 00 46 02 Supplements Creatine Dietary Protein 00 50 07 Tool Dietary Protein Recommendation Gout Cancer Risk 00 52 43 Effects of Dietary Protein Exercise on Body Composition 01 03 06 Thermic Effects Protein 01 05 02 Sponsor InsideTracker 01 06 14 Protein Satiety Insulin Glucose 01 12 04 Tool Older Adults Resistance Training Dietary Protein 01 17 48 Dietary Protein mTOR Cancer Risk 01 21 36 Muscle Span Aging Sedentary Behaviors 01 24 00 Mixed Meals Protein Quality Fiber 01 29 21 Inactivity Insulin Resistance Inflammation 01 38 43 Exercise Myokines Brain Health BDNF 01 44 11 Tool Resistance Training Protocols Hypertrophy High Ground 01 52 51 High Ground Exercises Tendon Strength Training Duration Blue Zones 01 58 19 Movement Exercise Older Adults 02 04 25 Tool Protein Timing Resistance Training VO2 Max Aging Blood Work 02 11 13 Supplements Creatine Urolithin A Whey Protein Fish Oil Collagen 02 20 18 Fasting Older Adults Tool Meal Timing 02 25 18 Animal Proteins Dairy Organ Meats Vegan Magnesium Zinc 02 30 59 Medications Muscle Health 02 32 49 Obesity GLP-1 Analogs Ozempic Mounjaro Skeletal Muscle 02 40 48 Benefits of Skeletal Muscle Aging 02 42 16 Tools Nutrition Resistance Training for Muscle Health 02 45 44 Mindset Tools Standards vs Goals Vulnerability Points 02 52 00 Mindset Tools Neutrality Health Worth 03 01 14 Zero-Cost Support Spotify Apple Follow Reviews YouTube Feedback Social Media Neural Network Newsletter Protocols Book Title Card Photo Credit Mike Blabac - a https 3A 2F 2Fwww blabacphoto com a Disclaimer a https 3A 2F 2Fwww hubermanlab com a disclaimer

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