Why Building Muscle is Key to Longevity | Dr. Gabrielle Lyon

Mark Hyman

Sep 11, 2024

Episode description

Muscle isn’t just about strength—it’s about longevity, metabolic health, and even immune function. In this episode, I sit down with Dr. Gabrielle Lyon to uncover the critical role that skeletal muscle plays in our overall health. We dive deep into muscle as an endocrine organ, its role in fighting insulin resistance, and why sedentary lifestyles are wreaking havoc on our bodies. From understanding how to build muscle effectively at any age to learning why muscle mass is the key to metabolic health, this conversation will change the way you think about strength training.

In this episode, we discuss:

Exactly how much protein we need to eat every day
The differences between plant and animal proteins
The impact of resistance training
The metabolic benefits of muscle
Why you should spread your protein intake evenly throughout the day
How sedentary behavior and insufficient protein intake can lead to muscle loss, insulin resistance, and metabolic disorders

View Show Notes From This Episode

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Mindsip insights from this episode:

Prioritize skeletal muscle health for longevity

The health and trajectory of how we age and live are directly related to the health of our skeletal muscle, making it the true organ of longevity.

#longevity

#muscle

Focus on high ground exercises to enhance muscle hypertrophy

Focusing on 'high ground' exercises, like machine-based movements with many points of contact, allows you to better target muscle hypertrophy, which is key to getting stronger.

#hypertrophy

#muscle

Combine resistance training and protein intake to overcome anabolic resistance

As you age, you must combine resistance training with protein intake to make your skeletal muscle respond like younger muscle, overcoming anabolic resistance.

#muscle

#protein

Train low to boost myokine secretion

There is evidence to suggest that training in a low glycogen state, or 'training low,' secretes more of the beneficial myokine Interleukin-6.

#exercise

#muscle

Leverage myokines to optimize nutrient regulation

Messenger molecules from muscle called myokines instruct your metabolism on how to regulate the nutrients you eat, determining whether they become muscle or fat.

#metabolism

#muscle

Stimulate brain growth by contracting skeletal muscle

Contracting skeletal muscle releases myokines like irisin and cathepsin B, which stimulate brain-derived neurotrophic factor (BDNF), the 'Miracle-Gro for the brain'.

#BDNF

#muscle

Reject sedentary lifestyle to maintain healthy skeletal muscle

If you are a sedentary person, you by definition have unhealthy skeletal muscle, as it is an organ system that requires flux to be healthy.

#exercise

#muscle

Prioritize first meal with 30-50 grams of protein for muscle stimulation

The first meal of the day is the most important for stimulating muscle, and you should aim for 30 to 50 grams of protein to break your overnight fast.