"This Is Decreasing Our Lifespan"- Fix These 6 Keys For Overall Health & Longevity | Gabrielle Lyon
Rangan Chatterjee
8 may 2024
Mindsip insights from this episode:
Prioritize protein in your first meal to stimulate muscle growth
To combat the overnight catabolic state, your first meal of the day is the most important and should contain 30-55 grams of protein to stimulate muscle protein synthesis.
Shift focus from over-fat to under-muscled for better health
The narrative should shift from being over-fat to being under-muscled, as diseases like insulin resistance often begin with unhealthy skeletal muscle first.
Prioritize protein quality over longevity restrictions
Restricting protein to live a few years longer is ridiculous when you consider the devastating impact low muscle mass has on your quality of life.
Choose animal protein for efficient muscle-building
To get the same muscle-stimulating amino acid profile as one small chicken breast, you would need to eat six cups of quinoa, which also comes with a much higher calorie load.
Limit carbs to 50g per meal for better metabolic health
A sedentary person will find it very difficult to properly dispose of more than 40-50 grams of carbohydrates in a single meal without negative metabolic effects.
Exercise 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 muscle.
Train your courage response to stress for better outcomes
Beyond the typical "fight or flight" response, humans can cultivate a "courage response" to stress, which can be trained and has a different, more beneficial physiological effect.
Establish non-negotiable standards for health and nutrition
Instead of setting goals which you can fail, set non-negotiable standards for how you show up for your health, such as your training and nutrition.
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