How to Exercise & Eat for Optimal Health & Longevity | Dr. Gabrielle Lyon
Andrew Huberman
Jun 24, 2024
Mindsip insights from this episode:
Recognize skeletal muscle as key to longevity
We should view skeletal muscle as the organ of longevity, as many metabolic diseases like type 2 diabetes and obesity begin in the muscle decades before diagnosis.
Limit carbohydrates to 40-50 grams per meal for sedentary individuals
A sedentary person should aim for 40 to 50 grams of carbohydrates per meal to mitigate a large insulin response, earning additional carbs through exercise.
Increase protein intake to stimulate muscle response in aging
As you age, your body becomes less efficient at protein synthesis, requiring a higher protein intake per meal (40-50 grams) to stimulate a youthful muscle response.
Prioritize first and last protein-rich meals for optimal muscle health
For optimal muscle health, the first and last protein-rich meals of the day are the most important, more so than ensuring an even distribution across all meals.
Recognize worthiness to enhance health
A person will only ever be as healthy as they feel worthy of, and self-sabotage often stems from a subconscious belief that one doesn't deserve to feel good.
Establish non-negotiable standards for nutrition and training
Instead of setting transient goals like weight loss, establish non-negotiable standards for your nutrition and training to create a framework for consistent, long-term execution.
Boost muscle strength and endurance with urolithin A postbiotic
Urolithin A, a postbiotic supplement taken at 500-1000mg, can improve mitochondrial health in muscles, leading to increased strength and endurance.
Prioritize 'high ground' machine exercises for safe muscle growth
For safe and effective muscle growth, especially for beginners, prioritize 'high ground' machine exercises like the hack squat or leg press that provide support and allow for better muscle focus.
Reframe obesity as under-muscled to prioritize muscle health
The problem of obesity should be reframed as being 'under-muscled,' shifting the focus from just losing fat to building and maintaining healthy muscle tissue.
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