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 at hubermanlab.com.
Andrew's New Book
Protocols: An Operating Manual for the Human Body: https://protocolsbook.com
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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
Disclaimer

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.

Protocols: An Operating Manual for the Human Body: https://protocolsbook.com

AG1: https://drinkag1.com/huberman

Maui Nui Venison: https://mauinuivenison.com/huberman 

Levels: https://levels.link/huberman 

Helix Sleep: https://helixsleep.com/huberman

InsideTracker: https://insidetracker.com/huberman 

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

Disclaimer