#1 Longevity Doctor: The Truth About Disease, Obesity, Muscle, Sleep & Exercise | Gabrielle Lyon
Rangan Chatterjee
17 ene 2024
Mindsip insights from this episode:
Identify your exercise avatar to enhance success
To maximize success, identify if you are a performer, soloist, chameleon, or reluctant exerciser and design your environment accordingly.
Bookend your day with 30 to 50 grams of protein for muscle health
To protect and build muscle, the first and last meals of the day are most critical, and you should aim for 30 to 50 grams of protein in each.
Address unhealthy skeletal muscle to prevent chronic diseases
Many chronic diseases, including Alzheimer's and cardiovascular disease, are not diseases of obesity but rather begin as diseases of unhealthy skeletal muscle.
Prioritize sleep to enhance muscle growth
Just one night of sleep deprivation can decrease your body's ability to build muscle (muscle protein synthesis) by a significant 18%.
Train more to protect metabolism during sleep deprivation
Counterintuitively, some data suggests that increasing your training during periods of sleep deprivation can help protect your metabolism and counteract the negative effects.
Train courage response to manage stress effectively
Beyond the well-known 'fight or flight' response, humans also have 'tend and befriend' and 'courage' stress responses, the latter of which can be trained.
Practice dopamine preservation to maintain emotional balance
To avoid emotional highs and lows that lead to burnout, practice dopamine preservation by using a coin flip to decide whether or not to celebrate a win.
Establish standards to build identity and consistency
Instead of setting goals which can lead to failure, set standards for how you want to show up and execute daily, as this builds identity and consistency.
Earn skeletal muscle daily to build discipline
Skeletal muscle is a unique form of currency that cannot be bought or traded but must be earned daily, and the process of earning it makes you a more disciplined person.
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