The Importance of Weight Training, Protein, and Muscle

Muscle plays a powerful role in keeping us healthy and living
longer, but most people start losing it after age 30—and that loss
can drive chronic disease and early aging. The good news is that
strength training and eating enough protein can help prevent this
decline, improve blood sugar control, and reduce the risk of issues
like diabetes, dementia, heart disease, and depression. Muscle
isn’t just for movement—it acts like an organ, releasing special
compounds called myokines that fight inflammation and support
everything from brain function to hormone balance. Resistance
training also boosts mood, sharpens memory, strengthens immunity,
and supports better sex hormone levels as we age. To get the most
out of it, aim for strength training two to four times a week, and
make sure you're getting enough high-quality protein—especially at
your first and last meals of the day. In this episode, I discuss,
along with Dr. Gabrielle Lyon, why strength training, muscle, and
protein intake are vital for a healthy metabolism, hormones,
longevity, and much more. Dr. Gabrielle Lyon is board certified in
family medicine and completed a combined research and clinical
fellowship in geriatrics and nutritional sciences at Washington
University in St. Louis.  She completed her undergraduate
training in nutritional sciences at the University of Illinois. Dr.
Lyon is a subject-matter expert and educator in the practical
application of protein types and levels for health, performance,
aging, and disease prevention. She has continued to receive
mentorship from Dr. Donald Layman, Ph.D., over the course of two
decades to help bring protein metabolism and nutrition from the
bench to the bedside.  This episode is brought to you by
BIOptimizers. Head to bioptimizers.com/hyman and use code HYMAN10
to save 10%. Full-length episodes can be found here: Why Weight
Training Is Key to Longevity & Fighting Chronic Disease Top
Muscle Health Secrets to Boost Longevity and Reverse Aging How To
Get More Protein In Your Diet