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 at hubermanlab.com.Andrew's New BookProtocols: An Operating Manual for the Human Body: https://protocolsbook.comThank you to our sponsorsAG1: https://drinkag1.com/hubermanMaui Nui Venison: https://mauinuivenison.com/huberman Levels: https://levels.link/huberman Helix Sleep: https://helixsleep.com/hubermanInsideTracker: https://insidetracker.com/huberman Timestamps00:00:00 Protocols Book; Dr. Gabrielle Lyon00:03:23 Sponsors: Maui Nui, Levels & Helix Sleep00:07:40 Skeletal Muscle & Longevity00:11:25 “Under-muscled”, Leucine & Muscle Health00:15:55 Muscle Health00:19:45 Tool: Carbohydrate Consumption & Activity, Glycogen00:25:14 Tools: Nutrition for Healthy Skeletal Muscle, First Meal00:31:57 Sponsor: AG100:33:46 Quality Protein, Animal & Plant-Based Proteins00:37:36 Dietary Protein Recommendations, Meal Threshold00:41:19 Muscle Health & Aging00:46:02 Supplements & Creatine; Dietary Protein00:50:07 Tool: Dietary Protein Recommendation; Gout & Cancer Risk00:52:43 Effects of Dietary Protein & Exercise on Body Composition01:03:06 Thermic Effects, Protein 01:05:02 Sponsor: InsideTracker01:06:14 Protein & Satiety, Insulin & Glucose01:12:04 Tool: Older Adults, Resistance Training & Dietary Protein01:17:48 Dietary Protein, mTOR & Cancer Risk01:21:36 Muscle Span & Aging, Sedentary Behaviors01:24:00 Mixed Meals, Protein Quality, Fiber01:29:21 Inactivity & Insulin Resistance, Inflammation01:38:43 Exercise & Myokines, Brain Health & BDNF01:44:11 Tool: Resistance Training Protocols, Hypertrophy, “High Ground”01:52:51 High Ground Exercises; Tendon Strength; Training Duration, Blue Zones01:58:19 Movement, Exercise & Older Adults02:04:25 Tool: Protein Timing & Resistance Training; VO2 Max, Aging, Blood Work02:11:13 Supplements: Creatine, Urolithin A, Whey Protein, Fish Oil, Collagen02:20:18 Fasting, Older Adults; Tool: Meal Timing02:25:18 Animal Proteins & Dairy; Organ Meats, Vegan; Magnesium, Zinc02:30:59 Medications & Muscle Health02:32:49 Obesity & GLP-1 Analogs, Ozempic, Mounjaro, Skeletal Muscle02:40:48 Benefits of Skeletal Muscle & Aging02:42:16 Tools: Nutrition & Resistance Training for Muscle Health02:45:44 Mindset Tools: Standards vs. Goals; Vulnerability Points02:52:00 Mindset Tools: Neutrality; Health & Worth03:01:14 Zero-Cost Support, Spotify & Apple Follow & Reviews, YouTube Feedback, Social Media, Neural Network Newsletter, Protocols BookDisclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices