How to Exercise & Eat for Optimal Health & Longevity | Dr. Gabrielle Lyon
Andrew Huberman
24 jun 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.
More from
Andrew Huberman
How to Expand Your Consciousness | Dr. Christof Koch
Food & Supplements for Brain Health & Cognitive Performance | Huberman Lab Essentials
Transform Your Metabolic Health & Longevity by Knowing Your Unique Biology | Dr. Michael Snyder
Essentials: Science of Mindsets for Health & Performance | Dr. Alia Crum
How to Set & Achieve Massive Goals | Alex Honnold
You also might be interested in
Women 40+: Become Unbreakable (The Midlife Muscle Fix) w/ Dr. Vonda Wright
Your Kidneys Die when your Mitochondria Leak - Repair Both doing these 4 Things!
BONUS: How To Reverse Testosterone Decline After 40 (Biohacking Tips)
I Read 500 Studies: 10 Things I Learned about your Health
Low-Carb Vs. High-Carb Battle — What's BETTER For Your Health & Metabolism: Fats or Sugar? with Dr. Eric Westman and Jay Feldman
