"This Is Decreasing Our Lifespan"- Fix These 6 Keys For Overall Health & Longevity | Gabrielle Lyon
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- Опубликовано: 7 май 2024
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Dr Gabrielle Lyon has a doctorate in osteopathic medicine and is board certified in family medicine. She earned her undergraduate degree in Human Nutrition from the University of Illinois and completed a research & clinical fellowship in Nutritional Science and Geriatrics at Washington University. She is the founder of the Institute for Muscle Centric-Medicine™ and the author of a brand new book, Forever Strong: A New, Science-backed Strategy for Aging Well.
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#1 Longevity Doctor: The Truth About Disease, Obesity, Muscle, Sleep & Exercise | Gabrielle Lyon
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The Surprising Truth About Protein & Why You Need More For Longevity! | Dr. Gabrielle Lyon
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I feel like I need a medical decree to understand all this jargon!! What about pleasure, enjoyment, love, the Japanese concept of ikigai, state of mind, being involved, as well as good natural food and exercise. More important for me - 76 ys old - is to be involved and to have an ctive life - I still work 2 days a week and have been doing tai chi sinceI was 36. Eating meals of shakes, powders and supplements is not eating for enjoyment! Body mind connection is crucial!
I am SO with you!!! 100%! In this part of our world - mainly US I want to refer to - joy has no place. It's all or nothing, and always something wants to be sold, whether an idea, a marketing model, a product, something... Also the immensely directly opposing thoughts in regards to health from all sorts of 'experts' really start to piss me off. None of them seem to live a realistic life anymore (of course not when considering how much money they draw from their clients and customers selling them all those fancy ideas). There are actually people out there (and I know quite a few) who MUST restrict their protein intake severely. Personally I am pretty much in disagreement with ANY dogma: You must in order to be or do xyz. Let's go back to common sense and see if 'everything in moderation' is not the better concept after all, like it used to be before all these self announced 'experts' roamed the western world. My grandma worked hard physically all her life, most certainly NEVER lifted weights or conducted interval training, so laughable, who the heck had time for that stuff? So for this woman here to state that physical labor is not sufficient is total bollocks. BTW, my granny went to be almost 93 years old when she died. And she was NOT on more than one med that she really needed. one, not 5, not 10. She was the happiest person under the sun, and had known more hardships in her life than today's experts could even conceive of. They ate a very simple diet which included ALL food groups, and food dogma was NON EXISTENT, even when I grew up in the 70s. We are basically living in a total upside down world these days, and the young generations have nothing to put things into context. They are being bombarded by all these lethurgies on 'correct eating and living' it's not even funny anymore. It has become a religion. To the detriment of many people who simply can't experience joy anymore for the joy's sake. I say: Ya'll eat your cakes, eat your fruit, meat, dairy, veggies, include ALL nutrients to the best you can, and stop preaching to one another what they should do or not do. Think: The western world has all these dogmas around food and lifestyle, and the results remain the same year after year after year: The US has the sickest population on the planet, period. Does anyone seriously think that ANY of our ancestors - where ever they came from - counted calories, timed their movement throughout the day, dediced they had to consume at least 30 grams of protein at maybe 7 a.m., and then perhaps lift weights at certain intervals, etc., and that in the name of health? C'mon now. There again, reality goes out the window real fast. Instead of protein intake why not touch on and talk about how we all are systematically being poisoned every second of our life? Water, air, soil. Here's the real issue for ill health. Let's talk about the farmed animals and their endless misery. Let's talk about how everything has gone out of hand because of greed and insane business models. Let's. I guess this is too scary for most to even consider to be a real threat and issue, so rather let's say lack of protein and muscle makes us die faster. I personally know construction workers skinny as a rail, and strong as oxen. So there... and one of them, my husband dare I say, eats ZERO meat (but fish). He has boundless energy, is always in a great mood, mentally one of the most balanced humans I ever knew, and simply a joy to be around. It proves that each person is an individual, and in MY opinion can and should eat what THEY want for themselves, NO dogma attached. Over and out.😁
Absolutely 💯 this! Thank you for saying this.
@gmm3080 thank you for saying this and calling out the 'experts'. I agree with you 100%.
It's not difficult to understand, if you can eat at least 120 grams protein from food then you don't need to supplement, it's like vitamin C, if you don't get enough from food you take a pill
I completely agree, @@LauradeVasconcelos this compilation wasn't hard to follow at all. Dr Lyon talks about getting the right amount of protein, but nowhere says that you must follow that hard and fast every single day. If you go out once in a while with friends and have cake, that's fine. Just don't make that your foundation.
Her conversation about stress and flight/ fight always gets me. I've always been the person who runs toward the fire, who runs toward the stressor, who engages with courage and helpfulness rather than fear. Humans aren't just self serving individuals, we help others in need and run into burning buildings to carry out children. We dig through rubble to find survivors of earthquakes. We do search and rescue, going into unsafe areas to find lost hikers. We must stop the narrative that we all panic and run away
You're talking of bravery. Now think of something you actually fear and you might get there. Maybe if you were locked in a burning room unable to get out. That might bring up your stress a bit.
So true your words and if you see the parallels to the animal world and how they go about life,diet and physical activity the body and metabolism is always adapting to the various inputs of physical and emotional challenges.It goes without saying to avoid all forms of sugars accept for trace amounts in some fruits.Thanks so much for this podcast Miss Lyon is genius
Dr. Chatteree makes a great point. I don,t think any of the blue zones are doing HIT or even know what it is. Most don’t even go to gyms. They are active all day, walk everywhere aren’t afraid of work and have very balanced lives and no special diets other then eating fresh healthy local real food. With that being said Dr. Lyons is one of the most knowledgeable on the topic of muscle and we need people who push the envelope however there is a big picture. Micro workouts and walking regularly can be great if you don’t want structured workouts.
Some of the animal protein resistance comes from the terrible conditions associated with factory farming and the way the animals are treated.
And the climate agenda. Effects of mono crops doesn’t get the press. The one thing veganism has going for it is great marketing. And saying as a recovered vegan/vegetarian who fell for the propaganda.
Animal protein is controversial because of the state of the earth.
Besides that for many autoimmune diseases a plant based diet seems to be the best.
I think wholesome foods are best as a start, in any diet. My daughter (veg since birth) and me are hardly ill, but we don't eat much of the processed vegan "meat replacers".
All nice we want to look perfect, but no use if mother earth can't cope. We can stay happy, healthy and fit with plantbased proteins. Might not be picture perfect, but so much nicer to stop animal suffering and keep mother Earth happy and healthy.
Brilliant! Thank you 🤗😊🥰
Actually the way we farm plants is terrible for the planet. It kills insects, bees and animals, ruins the topsoil and destroys the habitat for wild life in the process.
Hogwash.
Thank you! I am right now buying a huge pile of grass fed organic beef sausage and will add one to every meal I currently eat
Ok, so eggs and liver are still the perfect first meal. Sometimes this is hard. Sometimes I just want some blueberries. I think I need more work on this.
Thanks so much for this conversattion ,absolute genius in self care.Dr.Lyon is brilliant and the her own self care shows in her physical beauty as well
this is right. you can tell by how you feel as well. when i eat protein first and enough it is a entirely different day, week, month, year, life.
It is very difficult to listen to the conversation. She interrupts too often and what she says is technical, also uses many words to say ‘what’ ?
this is absolute gold. at 50 it is vitaL.
I love your podcast. You have great guests I always get very motivated and gain so much knowledge to live a healthier life. However I am not a fan of her delivery of this very important message as it relates to the already aged population. Its spot on for younger folks, but being in my 60's I was so discouraged after listening to this.
Animal protein is not controversial to me ! Humans evolved eating animal foods. I eat mostly animal protein 120 to 160 grams a day. I'm 60, weight train, power walk with sprints, hike, backpack and am very strong, athletic and healthy. I also eat an animal based foods diet with add fermented foods, some veggies, berries, some fruits, a few nuts, olives.
Good for you. While you're out training, visit a slaughterhouse AND while you're at it do some research on how the animal protein is produced.
10-20% animal protein is common in hunter gatherer societies. 80-90% of food is gathered, in primitive societies.
I'm not against meat at all myself, but I've been raising my own meat on and off for 20 years. And if you get meat from a farmer's market - natural/sustainable/humane - you'll see the realistic price that meat should cost. Meat at the grocery is like processed foods.
Good for you and me. I don't see why anyone needs to count the amount they eat though. You either eat what you need or you don't and go hungry. If you're eating animal products you do stop at the right time.
@@toni4729 Same holds true for vegetables and fruit and carbs in all their forms. I never in my life had an issue with overeating. I eat ALL food groups btw.
@@gmm3080 I did too until I was forty. Then things went horribly wrong for me. Two things can happen, you can eat the wrong crap, or cop it from a doctor as I did. In ONE YEAR, on a single pill my weight more than doubled, It cost me my gallbladder, my appendix and my liver health. Doctors were not interested in fixing my problem. So you see, it can happen to anyone. In the end 20 years later a doctor told my I had hypothyroidism. Lost all the weight in six months on meat and fish.
Excellent Informative!
She is beautiful as well as super intelligent! Just lovely x
This was super interesting and I got a lot out of it. The main takeaways I got was the importance of having protein, especially for the first meal and the importance of both resistance training and cardio training. I appreciated that you were always trying to bring it back to how the average person might be able to implement her recommendations and even pointed out how this can feel so out of reach for people who are in survival mode. I get that she’s trying to help people realize how vital muscle is for living a long healthy life and bc of that it should be a priority for people who care about their health and want to do the best they can, but I wish she was more cognizant of how much privilege it can take to implement this. To be honest I often wonder when these experts have a mile long list of things we should be doing that all take planning and money and time… is who is doing the laundry, and dishes, and cooking, and cleaning, and grocery runs, and childcare, and pet care?? Do they have house keepers?? Because how am I supposed to work out 3-4 times a week when I have a 1 year old, a full time job, and limited childcare hours.
“Skeletal muscle is currency, but it is the only currency that cannot be bought, cannot be sold, cannot be traded for…”
So then, it’s NOT anything like a currency? Because those are pretty vital things to the definition of ‘currency.’
the insights on protein intake are game-changing! 💪 Prioritizing protein in the first meal of the day can have a significant impact on muscle protein synthesis and overall health, regardless of age or gender.
Good content Dr, but this is just clips from previous interviews reuploaded.
Man that's what I thought that I had listened to it already
Do even tiny people ( 4'10" 80 lbs) still need 2.5+ grams of leucine? Is it weight dependent or just a flat amount for EVERYONE at any weight??
Can women with PCOS eat dairy products or whey protein powder or grass fed milk or Greek yogurt?
From a Chinese Medical perspective PCOS is cause by a Yang or warming principle deficiency. Si dairy which we consider cool is nog a goid idea. Try warm cooked foods, cinnamon, lamb, and other warming herbs. In my practice I also sed issues with PCOS patients with exerting their own Wil ( Yang or warm). Usually this comes from childhood issues.
@@maggievoigt6055thanks ❤ what about dairy and soy ?
Aristotles says it in a nutshell : " The energy of the mind is the essence of life"!
I guess that only eating animal protein means farming a lot of animals. Producing animals for human consumption is not very good for the planet. A lot of co2 and methane ends up in the atmosphere. Not to mention the ways the animals have been treated before they end up in the slaughterhouse.
That is the reason any discussion about eating meat has become polarised.
Every person advocating eating a lot of meat should also feed and slaughter that meat before the meal. And any vegan should harvest all the food before any meal.
That would reduce wasting our time going to the gym and may be we could have civilised discussions about a lot of topics including food intake.
right on
Can not trust this woman.
I think it's about 2% roughly attributed to animals. It's the vegan agenda again, lets blame the cows... Does that mean we should get rid of humans, since we also produce co2 and methane?
Wow she’s so beautiful inside out! She is definitely here to serve and help. We are lucky to have people with such kind hearts! 😊❤
The doctor has had a lot of work done 😂
Is this the same doctor who said walking wasn’t exercise, and that feeding children a plant-based diet is child 4büşè…
I fully agree. It is.
I’m out I find this lady very boring
### Key Takeaways
1. **Muscle Protein Synthesis:**
- Consuming 30 grams of protein at the first meal is crucial for stimulating muscle protein synthesis.
- Optimal protein intake involves two meals with 50 grams of protein each and around 1 gram per pound of ideal body weight.
- All amino acids are necessary for complete muscle protein synthesis, not just leucine.
2. **Protein for Older Individuals:**
- Older adults should consume 30 grams of whey protein, two protein-optimized meals, and 5 grams of creatine daily to combat muscle wasting and improve balance and bone density.
3. **Animal vs. Plant Protein:**
- Nutrient-dense animal foods provide essential bioavailable nutrients and amino acids.
- Plant-based diets can supply essential amino acids but may require more calories, carbohydrates, and supplementation.
4. **Skeletal Muscle Health:**
- Maintaining skeletal muscle is crucial for overall health, longevity, and metabolic regulation.
- Exercise and physical activity are essential to counteract muscle loss, improve insulin resistance, and prevent chronic diseases.
- Strength training and muscle mass maintenance are often undervalued but vital for health.
5. **Training and Exercise:**
- Strength training 3-4 times a week is essential for muscle mass.
- Regular movement and increased workout intensity are important.
- Consistent motivation and realistic fitness goals help sustain a fitness routine.
- Training is not optional but a key component of health and longevity.
Give me an example of a 30g breakfast
3 egg omelette
Big salad with feta cheese (200g gives ca 20g of protein)
Grilled fish/chicken with veg
Just some examples hope it helps
3eggs , spinach , feta and half a chicken breast. Well over 50g of protein and half the daily job done.
What about 3 eggs for breakfast and cholesterol, I have two slices of pumpernickel and 1 tablespoon of extra virgin olive oil cold pressed, thats protein, carbohydrate and fat
Dietary cholesterol has been shown to be of low to no risk, taken off the list of concern by the FDA. Cholesterol in eggs isn't absorbed in a harmful way at all
Yeah but this is entirely impossible as a vegan.... especially if avoiding processed plants.
Which makes me nervous. Ive thought about going pescatarian (but allergic to shellfish) can longevity and metabolic health be achieved this way ?
Myself and my daughters cannot handle the smell/texture/taste of meat...its disgusitng. --- but i also avoid the powders both whey and plant because of the processing and high sugar and the fact that they ALL taste like vomit (ive spent actual thousands on protein powders and bars and none of us can handle it)!... So is there an amino acid supppement ...thats pill form?
I really disagree with going carnivore - to each their own, but there ISNT enough studies on its long term effects... And this isnt a bias, because I actually believe most people who do plant based are doing it wrong...ive seen, ive experienced it... The actual truth is we are all meant to be omnivores. Period.
i have not recuperated from a torn meniscus to a point of being able to do squats or use my knee heavily in any form and it has been three years since my original tear. It seems that the two or three exercises at home heavily rely on squats . I was in great shape prior to this injury. Prior to my injury I was able to do intensive interval training etc. I am now 62 and with this lack of recovery from the torn meniscus I am unable to do the squats or high intensity interval training. I will discuss with a trainor but often feel discouraged when I keep hearing references to lunges and squats She does not seem to be addressing my age group. I also am unable to even use the bicycle. I have only been swimming for past three years . I can meet with a trainor about using resistance bands or what I can do without causing heavy stress on my past injury that has not completely healed. I am about to go back into PT for my knee as well. .
The older plant based eaters I know are weaker fragile low energy get sick more often and not as vibrant as my friends that eat animal based foods. Real life results !
Millions of the Indian population are vegetarians!!
An active 84 year old vegetarian This is amusing
Unfortunately, the erratic demeanor of this chick - kind of an amphetamine stocked anxiety - distracts from the information she is trying to impart. We need a far more calm and succinct presentation of this important information than is being provided here. Not helpful at all.
This conversation was difficult for me to follow with all the arm/hand waving and interrupting herself, and talking too fast. I believe in balance. High protein breakfast is great, unless I want to go for a run early. Then I want healthy carbs for breakfast. Variety is the spice of life, as they say. Also - it seems the gender, age, body size should make a difference in the amount protein or carbs an individual needs.
yes food nutrition / diet needs to be personalised. Variety is crucial for your microbiome.
Doctor and clinician here- is she “just trying to give guidance “ not too sure. I am a 60 year old vegetarian and female with great bone density thanks to weight lifting and hrt. Didn’t need to eat any meat to preserve strength or bone mass. Far more of my meat eating patients are showing up with metabolic syndrome and inflammatory diseases and cvd. Also no hrt in females is the correlate I see with osteoporosis. She speaks with the drama and hyperbole of someone with an agenda. Maybe she has some affiliations with industry she should declare?
There is something disingenuous about this speaker. I have nothing against animal protein, i eat some fish, but when she talks about the other nutrients and properties of animal protein, she fails to mention important things like saturated fat, for example. She did not distinguish between lean animal protein and red meat.
Also i don’t really think is controversial, of course that it is more difficult to get high protein diet doing plant based, and that it requires a lot of work, but it is possible. And a lot of people became plant based because animal farming is currently not sustainable.
Also when talking about longevity, some of the blue zones are vegetarian in the majority, so i would like to know what she thinks about that.
Thank you for the episode.
Combining seeds beans and dairy (e.g. rice, beans and cheese) gives you similar amino acids to meats
@maggievoigt6055. I am an 84 year old vegetarian man BP 110/70. Random glucose. 70 to 80 I get my protein from beans and lentils And I have tight muscles from a few exercises
I am amused
This woman exudes overconfidence in both her appearance and speech. Additionally, her ideas on high-protein diets are controversial, contrary to the opinions of many leading experts. Also, all blue-zones are more focused on fresh vegetables, some legumes and little animal protein than heavily protein-based.
No evidence of the link between animal products with cancer? I lost you here.
Please make your chats shorter.
I can't listen due to them being so long
The interviewee needs to learn to speak more simply for broader understanding
Three raw eggs mixed into some protein shake,first break-fast
That sounds disgusting. But if it works for you, go for it. I couldn't down this concoction, hahaha.
Fine if you don't have teeth.
@@toni4729 Also true
Jdhd
carbs never harmed anybody
Try living on sugar and see how long you live.
@@toni4729 I'll give it a try! horses do well
@@toni4729 This is a very simplified statement to make. The human biochemical system is designed to metabolize ALL macronutrients. Fat, protein, AND carbs. Should be well known by now that refined white sugar is anything BUT a nutrient. Please don't throw all carbs into the same bucket with this poison. I dare you to live with zero carbs intake for the rest of your life and see what happens. Won't take long to mess you up very thoroughly. Besides, it is practically impossible to completely avoid carbs anyway, for very good reason.
@@toni4729 Apparently you have a very limited knowledge of carbohydrates.
@@Mexicobeanpole I know this much. NO human being NEEDS carbohydrates. I know you get carbs from green vegetables, from seeds, grain, nuts, herbs, spices, fruit, honey, now, did I miss something?
There is something disingenuous about the speaker. Can't quite put my finger on it.
After listening to her for about 30 minutes I had to turn it off. She has a way of making one go into depression fast as according to her pretty much everyone who doesn't do as she says is surely going down the drain REAL fast, hahahaha. This is what ANY dogma does to people. The goal is always the same: To make folks feel inadequate. Best to rise above such folks' opinions. I know excessive meat eaters who now are on dialysis, kidneys shot. Great advice to go to extremes with meat...It's always time that will tell, isn't it?
Excessive animal protein main cause of kidney disease.
It’s a long interview and I get a little bit tired of listening to her complicate things and to intellect the subjects of discussion so I as ordinary person get tired and waiting for a more simple solution to the questions and answers.
And when I say ordinary, I do have a degree in physiology, but even though she needs to make it more simple and maybe she masters a lot of things but being short and simple that’s not one of them.
I can’t help but be completely distracted by how this guy pronounced “skeletal.” Ska-leet-el? What?
The Papua New Guinean men get 25 grams of protein per day,this person hasn’t a clue about protein
Too anxious and pushy in her presentation. No calmness about her, like Mel Robbins. Makes me think of a person who dominates with loud voice, glaring eye contact, constantly overriding others with heightened energy levels. Reminds me of my bullying older sister. Squish all competition before it starts and align with other dominant types for max power. Content isn’t particularly academic.Very harsh accent doesn’t help either.
The generation of women reaching old age now are at serious risk of frailty - they were subjected to the cultural idealisation of very thin, emaciated bodies as the standard of beauty to aspire to in their youth, then denied menopause hormone therapy in the wake of the WHI. I hope mine will be the strong not skinny generation of nourished, hormone replete badass old ladies, not frail and fractured like our mothers.
WHAT A BS SHOW 😭😭😭😭😭😭😭. EVERYTHING THEY SAID is elementary that an average person with high school diploma would know. I DID NOT LEARN ANY USEFUL INFORMATION FROM THIS OVER 1 HOUR TALK! BS BS BS BS 😭😭😭😭 MONEY MAKING SCHEAM!!!!!!!!!