How to Exercise & Eat for Optimal Health & Longevity | Dr. Gabrielle Lyon

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 Thank you to our
sponsors AG1: https://drinkag1.com/huberman Maui Nui Venison:
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https://levels.link/huberman  Helix Sleep:
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https://insidetracker.com/huberman  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
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