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.

*Andrew's New Book*
_Protocols: An Operating Manual for the Human Body_

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*Dr. Gabrielle Lyon*

*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

[hubermanlab]

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[marius.dascalu]

With every episode about living healthy I realise why I was so happy in my childhood at my grandma in a small village in Eastern Europe, it's because I was doing all the Huberman protocols, I was waking up at 4.30 - 5 in the morning, went fishing on my bike, watching the sunrise, fasting and meditation for 5 hours, taking some cold bath in the river, then back home, doing some NSDR while my grandma was cooking the fish, first meal of the day around noon, some strength training while chopping the wood for the winter, and socialising and running for 2 hours in the evening with all the kids in the village while playing soccer.. and ofc watching the sunset...

[FireOElijahMC]

2 things that changed my life:
-watching Dr.Huberman's podcasts
-reading Health and beauty mastery

[roset]

As a 68 year old woman who has been lifting weights and doing HIIT for over 30 years and still going strong. This has been one of the best if not the best podcast I’ve ever listened to. Thank you Dr Lyon and Dr Huberman for doing this interview. Excellent!! I hope you have her again in the near future. By the way. I have her book.

[YusufMohamoud]

I hardly ever comment on videos. But I am an hour in, and am just in AWE at how valuable this material is. Unbelievable. God bless you Dr. Huberman and this podcast.

[EmpoweredHeads]

I can’t believe this interview is free. This is life saving information for the average American

[SILERSECT-kctq]

I've lost 150 lbs following the examples given throughout this podcast, more protein, no sugar, no highfructose corn syrup, started with resistance training then went to strength training and I've never been healthier. Fixed my thyroid and no longer at risk of diabetes!

[miriamcombe]

I feel so blessed to have this knowledge in my early twenties. And to raise my children in it.

[bridgetteslater]

I’m 27 years old and have been listening to this episode in parts over the course of a week. Every morning I wake up and listen to it and am so grateful that there are people like these two who are interested in and care enough to research and then share the information about true health and longevity. Thank you!!!

[m]

I’m an ER doctor. People die because they are either very fat and overall unhealthy or have very little muscle, are weak, and aren’t resilient enough to survive physically…or they break a hip because of instability secondary to decreased fitness then they’re immobilized and die

[tammyb]

Dr. Lyon is why I at almost 51 focus heavily on my protein and strength training.

[blackstripened]

As a 38 year old woman I absolutely LOVED this episode. THANK YOU to you both!

[TimestampsForThePeople]

00:01 Dr. Gabrielle Lyon emphasizes the importance of muscle for optimal health and longevity.
02:09 Maximize health of muscular tissue for overall body health
06:06 Customized sleep solutions for optimal rest and health
08:05 Muscle is the organ of longevity
12:42 Importance of assessing skeletal muscle mass for optimal health
14:52 Skeletal muscle health is influenced by dietary protein quality
19:05 Resting skeletal muscle primarily burns fatty acids for energy.
21:02 Maintaining blood glucose through muscle glycogen and carbohydrate intake
25:02 Prioritize dietary protein for skeletal muscle health
26:53 Timing of the first meal may not matter for younger and healthy individuals, but can be important for older individuals
31:00 Proper nutrition is key for muscle health and metabolism.
32:46 AG1 ensures foundational nutritional needs and supports well-being.
36:52 Combining high-quality protein with carbohydrates in the first meal may provide diversity benefits.
38:51 Protein recommendations have not changed since the 80s
42:40 Importance of maintaining skeletal muscle health throughout life
44:42 Dietary protein response varies by age
48:53 Quality of protein matters for optimal health
50:48 The controversy around dietary protein and its impact on health
54:38 Balanced macronutrient distribution is essential for optimal health and hormonal balance.
56:31 High protein group lost 24% more weight
1:00:31 High protein intake combined with exercise led to significant fat loss and muscle retention.
1:02:58 Protein has a high thermic effect compared to other macronutrients.
1:06:47 Amino acid and sugar sensing in the gut affects food consumption behaviors.
1:08:28 Balancing protein, vegetables, and starch creates a different eating experience.
1:12:43 Quality protein intake is crucial for muscle health.
1:14:41 Balancing lower protein intake with physical activity for optimal muscle health.
1:18:50 MTOR stimulation can happen in different parts of the body with different effects.
1:20:47 Balancing mTOR stimulation through diet and exercise.
1:24:50 Protein absorption is limited to around 55 grams for muscle protein synthesis.
1:26:45 Quality protein and fiber are crucial for optimal health and muscle synthesis.
1:30:55 Importance of skeletal muscle for optimal health
1:32:58 Insulin resistance is at the heart of many health problems.
1:36:39 Importance of maintaining skeletal muscle health for optimal aging
1:38:57 The importance of myokines in exercise and metabolic effects
1:42:49 Healthy skeletal muscle mass is key for optimal health and disease survivability.
1:44:47 Dr. Gabrielle Lyon trains three days a week with heavy resistance training.
1:48:32 Start resistance training at any age with body weight exercises
1:50:29 Training for hypertrophy is essential for optimal muscle growth and health.
1:54:25 Resistance training workout duration
1:56:18 Physical inactivity is a major issue with 50% of Americans not meeting guidelines.
2:00:25 Intensity of training decreases with age, but can be addressed
2:02:31 Importance of measuring skeletal muscle mass accurately
2:06:43 Importance of varying exercise intensity for optimal health
2:08:30 Improving skeletal muscle mass improves V2 Max and clinical outcomes
2:12:19 Urethan A improves mitophagy and increases strength and endurance.
2:14:19 Importance of maintaining gut integrity for optimal health
2:18:08 Collagen has unique structure and potential benefits for skin, hair, and nails.
2:20:05 Benefits of intermittent fasting and timing of meals
2:24:03 Optimizing protein distribution throughout the day for muscle health
2:26:03 High saturated fat Dairy can be good for Health and Longevity
2:29:54 Benefits of Magnesium Supplementation
2:31:54 Importance of considering potential effects of certain medications on exercise performance
2:36:00 Weight loss medications can be beneficial with proper guidance
2:38:14 Niche peptides now FDA approved for various health conditions.
2:42:29 Prioritize dietary protein intake for optimal muscle health.
2:44:35 Resistance training is non-negotiable for muscle health.
2:48:29 Setting standards over goals for long-term success
2:50:30 Maintaining a level of neutrality is critical for overall success and health.
2:54:27 Feeling worthy of health is crucial for achieving optimal wellness.
2:56:40 Exercise is not selfish but a vital form of self-care for optimal health
3:00:30 Dr. Gabrielle Lyon balances family, career, and advanced medical training.
3:02:13 Dr. Gabrielle Lyon's discussion on the importance of nutrition and exercise for optimal health.

[Jess-wpuk]

I worked in caregiving and I understand how people can just completely not have the ability to even run, walk, use the bathroom, or shower themselves. Going through that disability scared me and motivates me to workout and eat right.❤

[sandraweber]

As a massage therapist, working mostly with middle aged/older clients, the caution offered in training is much appreciated!! First, if it hurts to move...hearing "lift heavy shit" is really not helpful. So many of my clients have decades of a low fat diet/yo-yo dieting behind them + untrained + chronic pain. I start many of my clients off with sauna as their "workout" for many weeks before getting under weight!! Water walking, water aerobics, long breath protocols, all can be a huge asset in getting out of pain, and on to actual training!!

[jerusalemlady]

Every episode that I watch is 1 million times better than any visit I get at my primary care doctor or even a specialist. You have saved me so much mental fatigue and frustration plus countless dollars. My health is better and I have a clear direction. Thank you so much! This makes me excited to financially support Huberman lab as much as possible. I’m blown away at the humility, professionalism, and sincere generosity. ❤

[jodyglaser]

Most impactful for me was 1) Set Standards NOT Goals. and 2) A person will only be as healthy as they feel worthy of. "Do you feel worthy of having a healthy body?" The example that Andrew gave of the person who felt guilty taking time to exercise sounds like me. I always put my needs to the side. I haven't felt worthy. Thank you for helping me think about this differently.

[DianeLasek]

I'm grateful that Dr. Huberman FINALLY got Dr. Lyons on his program. I have followed her for years and she's constantly learning and most importantly - sharing all that she discovers. It's very important information that we can take and implement into our lives. Thank you!!!

[stephaniedudley]

I listened to this twice over the weekend - 48 and post menopause is no joke. Thank you, Huberman, for caring about women's health, and thank you Gabrielle Lyon for all the fantastic information.

[hogi]

I love how they are breaking it down to practical advice that can be incorporated into a daily life. 👏