I have been prioritizing protein for the past month or more and I am not only less hungry, I'm less anxious! I do love Dr. Lyon and am so glad that someone is so focused on muscle-centric health, especially for older people.
- Falls are one of the greatest risk factors ! - We don't have a need for dietary carbohydrates. Our body generates about 60 gm of glucose from 100 gm of dietary protein !! - Protein over-feeding improves lean muscle mass and does not get stored as fat !!! Thanks Dr. Lyon and Jason for this excellent chat!
Love her! I agree 💯 I’m 71 and have been exercising since I was 27- I love lifting weights /Pilates/yoga/swim/ catrike / every week ! I m never going stop till I drop 😅
She did a whole talk on protein only if it was with this guy or with someone else it’s very interesting also.I’m not the expert on anything and I’m not hundred percent pro -animal or plant protein the one funny thing when people put plant proteins down and soy especially, is that I’ve read soy has the second highest , third-highest depending on the chart you look at the bio availability of protein amino acids , that’s pretty good
OMGsh, love, love, love this woman!!! "When we mature, the inner focus becomes more important to us than the outer focus." Her point about it being so important to challenge ourselves physically is spot-on. I'm so there. Thanks for the inspo to step it up!!!
If you are going to reference Pilates, you may want to know the technique. Pilates uses “resistance equipment”, the Reformer and Tower that can load up to 80 pounds on a moving surface..adding weight. I have been teaching and doing Pilates for 30 yrs and my bone density and lean muscle mass is that of a 20 yr old,
I’m approaching 76. I’ve been training with weights for about 63 years. I would advise against performing bench presses to failure unless you have a spotter.
What is a spotter? I am a newbie in this "workout" thing (I come from a background where the only gym was the real physical work in your own garden/farm/household, but now I am no longer in that type of environment so I need to do something about it, so I am slowly starting to implement workout in my schedule at home.)
@Cristiana Nicolae a spotter is a person standing by to pull the weights off you if you overload the bar and lose your own strength to get the weights up off you and re-racked. Its your safety net
@@lq4657 Thank you for the explanation! Interesting! I have learned something new today. Strange name though for someone who, practically, acts as a helper. Regards!
Jason mentioned that he'd prefer to not lift heavy but increase reps. I just read Built from Broken. It is a book written for middle-aged weight-trainers who have some injuries to contend with, e.g., back issues, knee issues. He argues and supports his conclusions with good evidence, that it is critical to lift heavy. As far as muscle is concerned, as long as you work to failure or near failiure and you're putting in the volume, it doesn't matter if you're high weight/low rep or low weight/high rep. However, for joint health, you need to build cartilage and connective tissue, and that requires you to lift heavy. If you can do more than 3 sets of 10, you're not lifting heavy. I have arthritis in one of my hips from an old injury. I was thrown from a horse and landed on my hip. The book provides a road map for breaking down and rebuilding the cartilage and connective tissue in the joint. Whether or not you can pass the floor test in your 70s and beyond will depend a lot on how well your joints function. So that's why it's critical for folks in their 40s and 50s to lift heavy, increase range of motion, and build strenth throughout the range of motion.
Age 63 and so confused ..I know I need to do something ....but how do I know what is effective?? Been on health journey last 2 yrs....mostly ketovore, lost 76 lbs, reversed t2d, off ALL meds. Ready for continued challenges.
Hi. I'm 67. Rebounding is a very good strengthening exercise. Different to what the good doctor recommends, but it definitely is muscle building if you know how to to apply the strengthening component.
Getting a trainer is a great step many want to skip. Think of your body as your automobile. Are you changing your own breaks, oil, and rotating and balancing your own tires? Probably not. You use a mechanic. So think of your trainer as your mechanic. Even at your age you can build muscle and get stronger. You just need more training sessions, more sleep, and increase nutrition bc your body stops absorbing nutrients as efficiently
If you weren't strength training during your weight loss journey - at least 25% of that weight lost was muscle. You now need to optimize for protein (animal) in your diet 1gram quality (animal) protein per pound (your body weight), PLUS a good regimen of resistance training...WITH progressive overload. If you are training, but not progressing by incrementally increasing volume or weight resistance - your body will not adapt and you will not progress. I would suggest that you consult with a physical trainer. Best of luck to you. Congrats on your awesome weight loss.💯!...now get started optimizing for body composition.💪
YES! THE CORE is off....I'm screwed! It's so hard getting it back! My core is weak, my back is strained, my hips hurts! I used to be a gymnast! I have Great muscle memory but unfortunately neglected my sitting (the new smoking death). My degree of flexibilty and strength is gone and I want to rebuild!
Steve Reeves, the famous bodybuilder and actor utilized the total body workout three times per week, preferably Monday, Wednesday, and Friday. His workouts are available online and in his book.
Dr. Lyon is a great resource. This gentleman can and should do WAY more in his workouts than he claims he is doing now. Many people have much busier schedules. I worked full time, coached after work and coached travel hockey but still found time to train 6 days per week. I just worked out at 5am while our 3 boys were sleeping. 2 or 3 days per week for about 25 minutes doing a hybrid workout?? 🤦🏻 Do at least 3 full body workouts per week for 45-60 minutes and a couple of 30-60 minute zone 2 cardio sessions on other days. If Dr. L can train a minimum of 4 days per week with her crazy schedule … Come on people.
Doctor Gabriel I just ran across you been around for awhile I see I bet you've been living what you been talkin about so kudos to you for verifying and solidifying my take own life and health I am 64 years Young yesterday the gym a guy said he thought I was about 35 I only tried I trade on the side and I work out sometimes 6 7 days a week and I go hard and I am still very muscular ripped and vascular can't believe my age when they just see me and regular clothes but if I take my shirt off show my body they are in amazement but all this called from wanting to grow and live a long and prosperous healthy life the physique if the extra bonus benefit I've been told I should complete I have a young man body not boast it is just that everything you are saying is on point so I'll be sticking with you checking you out you are beautiful lady the proof is in the pudding keep doing what you doing
Does Dr. Lyon (in this or other podcasts, she’s in a lot of them) have recommendations for specific hypertrophy exercises for those in their 50/60s who already have existing joint issues?
@PlasticBagable Read (and follow) Scott Hogan's book 'Built from Broken'. This book is packed with the imperative data we all need to know about how to exercise, safely and effectively, for not only our muscles, but also the entire supporting structures in the body for those muscles... i.e., cartilege, joints, tendons, ligaments, bones, and the collagen matrix that supports all of these structures. All of these supporting structures require a different weightload & protocol, from that practiced solely for muscle hypertrophy. We need to exercise for muscle and ALL of these supporting structures as well. Hope this helps. Get that book - you won't be sorry😊
@angellat hi angel, just wondering how much water you consume per day, sugar intake, and cerealz, bread, and grains? It's never to late. Diet would need to be addressed.
I really think your body always reserves... In that if you don't use it you will lose it is true... Your body's saying oh I don't need to maintain muscle I don't need to maintain a good strong skeletal structure because all I'm going to do is sit on the couch so I don't have to worry about any of that... Your body will start working on other parts that you are using therefore if you don't use it you are going to lose it so use your muscles use your skeletal structure use your brain use your dexterity... Up until the day you die
What about autophagy and intermittent fasting? Where is the balance between building/ maintaining muscle, recycling old proteins, and preventing MTOR from growing tumors and aging??? Thank you! I've been searching for the answer forever.
The interview could've been so much better had you let her talk to the general public to cover as much as possible, not to diagnose you and help you with calculations and conversions.
Gracias por tu información. He venido recuperando mi masa muscular...pero tenía dudas respecto a los horarios de comida. 😊 Aunque he logrado volver a moverme y sentirme muy bien, necesitaba tener más claridad en mi caso particular, más de 50.❤
Sadly the host isn’t getting it. Maintain truly means losing slowly. She is saying people need to actively try to increase lean contractile tissue because as they age that effort will result in maintaining.
Went keto, I lost 20 kg and bought new pants. But my new pants kept falling down. It was then I realised that the problem is that my buttocks had disappeared so nothing to hold up the new pants.
So I'm curious. If you eat too much protein it will raise your blood sugar soooo would testing your blood sugar after a protein meal help you determine your protein requirement?
I learned from a trainer once I started strength training. Combo exercises are the best, start with 5 or 10 lbs. Squats, lunges, 12 & 12 reps , do 3 or 4 times. Walking lunges, dead lifts, google different types of squats. Of course do your arms too. Make sure you get 30 minutes. I change my body composition after 3 months of this.. at 48, no kids, boob job at 35(still perky). I love my body, especially naked, I was never this confident with my body. All my bikinis are g strings.
A lot of Pilate classes will use different forms of resistance be it the magic circle, small dumbbells, reformer, or cadillac. But, they are not used with enough intensity or weight to develop high density, protective, contractile tissue.
I'd like to say that, may be consider when an older person falls and breaks a hip it could also be possible that they are B12 deficient (animal protein) and they are disoriented get dizzy and fall. One of the other B vitamins could also be the cause of the dizziness. The broken hip would due to the diet. I don't think strength will necessarily stop you from falling although it would help. Being strong would definitely help in protecting yourself in that fall. So ultimately if you are eating appropriate amounts of healthy protein an older person would not have to worry about "a fall"
@@izm4life I was talking about another possible reason for older people falling. B12 deficiency is a large issue in older people. But yes it all relates to diet in the long run.
I'm interested in your thoughts on Miche, PhD "Do Older Adults Really Need More Protein"?, who insists the science doesn't support increased protein in the aging for muscle strength.
There are no essential carbs. And as far as training, once you're fat and ketone adapted, you don't need carbs to have energy to train. I have found this to be true.
She may have some facts about a lot of that would be her opinion and where we designed or did we evolve , carbs are essential yeah maybe we don’t need them as much as has been promoted in the past but we are omnivores and if you can’t get yourself some animal or some bugs to eat, you can eat plants and many vegetarians in the world, they live happily, productive lives. to say carbs plan’s aren’t necessary is complete bogus. No I’m not vegetarian or vegan . I have been at times it’s because I felt like being it and then I drop them just because I felt like it might cause of any adverse effects or anything like that
How is the amount of protein in food calculated? e.g. 100 grams of red meat, how much protein does it contain? How much protein do beans contain per 100 grams?
I just have to say that the Pilates statements were a bit broad and generic: one must be more specific: what type of Pilates? There is machine Pilates (kind of resistance there), matwork Pilates (bodyweight resistance) at a minimum. There are also different "schools of thought" and approaches. Clasess are at different levels and target different type of participants: a 22-year-old triathlete (semi-professional tennis player and skier) got a GREAT workout from a level 1 matwork class, (the easiest level), but that was because he was GREAT at engaging all his body's muscle fibres AS IF he had been lifting heavy weights. I personally teach a lot of standing Pilates in my classes and have had 82-85 year olds improving their "getting up off the mat" abilities simply with my Pilates and tai chi classes. For myself, I certainly do also resistance exercise (x3 week) and some cardio too (mostly cycling to and from work, not to be scoffed at). Crosstraining is definitely essential for me, both mentally and physically.
Doc I get what you’re saying about the old people in the gym but you’re looking at it that they want to keep getting stronger , increase a strength level , but they want to just maintain that strength level so they don’t need to continually push themselves further to maintain that amount of muscle mass or muscle strength.Don’t get me wrong I’m not saying you’re wrong in your outlook but at some stage it’s about maintenance and you don’t have to keep increasing the weight for maintenance of strength
I think if you check the source of the information, you will find its initialy desirable to increase the weight to increase muscle, even with training we will all lose muscle mass with age.😢
Oh, yes, indeed we DO!...need to practice progressive overload in our strength training regimen Aging brings with it, muscle catabolic activity- just bio-naurally. So, yes we do need to keep 'pushing the envelope', i.e., continually applied progressive overload in our routine as we age. Otherwise, 'maintenance' equates to gradually losing ground, while 'progressive overload' equates to 'maintenace' in our advanced years.
training for maintenace will cause the body to ‘de TRAIN’.. if you reduce the ‘load’,you will get Weaker. People have some type of fear of training heavy. Heavy builds STRENGTH,not light weights with 5# dumbbells and high reps burn calories but does Not build strength or mass.
@@barbarafairbanks4578 To maintain strength and there is no need to go to point of tearing muscles fibres or continual overloading in training There comes a point that if we continue to tear muscle fibres to make muscle bigger bodies ability can’t cope
@@michanota4230 that’s is ridiculous 😀 If you train to be able as example to lift an 100lb. , 45kilograms If you keep doing the training to get and never increase weights you’ll always be able to lift that … If person squats 20 kg , yes it’s light , gets comfortable with that , but never increases training weight , keeps squatting that weight they’ll always be able to squat 20 kilos and slightly more . Until … to old . Comes a point body won’t be able to repair muscle fibre tears I
I am on a carnivore diet, people ask me if i lift weights, i don't, all this protein and saturated fat stimulates muscle growth with no effort involved.
I always tell my people to build muscle. Womem especially don't feel the need to build muscle. Im appalled that young women in their 20s have sloppy muscles and no strength. Some have hands like baby hands with no grip strength. They don't seem to be concerned.
@rosiek649 Agreed I’m 64 years young, I exercise with variety mostly everyday Pilates, resistance, strength, weights, yoga, hiit. My gym has more middle age and older people, the young ones tend to be overweight and unfit. Whereas in my youth it was rare to see obesity. Very sad to see that obesity and an unfit or inactive society is so prevalent.
This is completely wrong. Muscle needs a week to recover. If you go 3 times a week to the gym, you should do arms and chest one day, legs another day, and core the third day; NOT do everything each time. Read about Mike Mentzer and his experiments, and HIT.
@@alexte8807 And how exactly do you know that one day rest is enough for you? Have you tried the exercise once a week per muscle for a year and noted less progress? Because Mike Mentzer conducted years of experiments using volunteer bodybuilders that he coached, and after all that data he arrived to the conclusion that muscle grows best when it has the chance to recover fully before suffering exercise damage again. But then again, back in the days of Mike Mentzer there was no masterone, no trembolon, no equipose; it may be that you are juiced up to the max and that this changes the equation and compresses time 7 times. But generally speaking, the _"works for me"_ argument is an absurd, ridiculous fallacy, however popular it may be. It boils down to a manner of speaking, not even a statement.
bro splits aren't for everyone. There have been studies that have shown how full body workouts done properly several times a week can be just as effective (if not more effective) because the same muscle groups are being trained with more frequency and consistency. It can be a valuable hack for those who are limited on time in the gym. Personally I've seen better results with it compared to when I did bro splits
Wouldn't the minimum protein to build be 1gm per lb of what you want your lean body mass to be, not based upon current total body weight, because you don't need protein to maintain fat?
T.S. ...well, that's not the reason, but yes, Dr. Lyon has stated that in the past- though she didn't mention it here. But, yes - 1g protein/lb of your ideal body weight is generally recommended. That's because animal protein is calorie forward, so if you are still trying to lose weight, then you would typically be striving for a calorie deficit in your diet until you reach your ideal weight. That means that you would not be striving to consume extra protein (& calories), because doing so would be counter productive to reaching your ideal weight.
If you just look up how much protein you need a day normal people sedentary. 0.8 grams / kg. 0.36 grams / pound .. increase mass 1.2 - 1.7 grams per kilogram body weight. 0.5 to .08 grams per pound of body weight . Some say double the upper limit for sedentary.. I’ve also read that in any one sitting there is only a certain amount of protein body can consume in a sitting . , meal
@@carlodefalco7930Dr Lyon and a number of other professionals in the field have said that the figures you quote, according to new research are, in fact, inadequate. 1g per lb of IDEAL body weight is what is now being advised by researchers in the field.
Pilates on the mat, is not enough. Pilates on the apparatus, using resistance, can be enough. Also, Ritual Essential Protien, lists essential amino acids on the package. Leucine listed at 1700mg, plus eight other Essential Amino Acids.
@cornstar agree - and yah...that's a problem for sure. 6'7 & only 200 lbs. I doubt his bmi is even near 18. And...yah I do get the impression he's 'winging it' - both the diet & the exercise regimen - winging it😦🙄 Unfortunately, Dr. L was too kind to say so (imo).
@pikachu2003 - She's spent more than a few years interviewing while being pregnant (twice), carrying pre- and post-birth 'baby weight', as well as probably eating @a caloric surplus for optimal breastfeeding. I think that may be the difference in her appearance we are seeing of late.
Have been plant based , raw as much as I can. Oatmeal a few mornings a week. Recovering from a traumatic brain injury which really impacted my mobility, agility, and flexibility. Lot's of fruit, tea, a little coffee. Doug Graham's 80/10/10 most of the time.
Im not sure I agree with all of this. We've all seen the 90 year old yogi's who can do handstands, or the ballerina in her 90's still dancing on her toes. No weights whatsoever - you won't catch these ladies in the gym; yet how many geriatrics are able to do this? Body weight training and pilates is often poo-pooed by the gym bunnies but the actual real life evidence says otherwise.
Theirs no such thing as a right or wrong way of doing it, Only what you choose to do, Based on what you want to achieve, All within the confines of health and safety.
I think she’s a little miss guided. I like her stuff but to say that obesity is not the problem. Lack of muscle is I think it’s a little ignorant I’m a muscle centric guy, but people are just eating too much. I promote muscle all the time but actually, I think diets the biggest problem. And I do promote eating plenty of protein number one.
Fastly becoming the most annoying thing said in EVERY interview with EVERYONE is when someone asks a question, and the other person replies: 'That's an EXCELLENT question'. Every interview, every person, uses this alllll theeee time..!! 😴 💤 🛏 😪 😴
"I do 3 sets to failure" 🤦♂️ Sorry Jason but Any exercise physiologist or expert lifter out there who's worth their weight, will tell you how ridiculous this sounds and that you're probably not doing it correctly because if you're doing three sets to failure they are probably not pushing yourself hard enough overall or executing those exercises with proper/strict form. They'll also explain to you how differentiating between "building" and "maintaining" muscle makes no sense and is usually the sign of someone who doesn't know what they're talking about. I know Gabrielle Lyon knows this but it sounds like she didn't want to go down that rabbit hole for the sake of time and probably not to sound rude or nitpicky as well.
Linear Progression as delineated by Dr. Sullivan in his book Barbell Prescription codifies your Strength Training recommendations. His podcast Greysteel is a good intro. This guy needs to go to a Physical therapist or trainer to sort out his back. My undiagnosed "aching back" is not a good excuse to avoid squats and deadlines. In short don^t be a pushy, get under the bar.🏋🙏👹
I agree 100% - generally a back issue stems more from some misalignment or weakness in the hip or glutes... more often than not. His back issues could even have developed as a result of ignoring strength training in his quads & glutes. I hope he reads this and takes it to heart because you are spot on about this issue with his back. He appears to be caught in a viscious cycle of being unable to strength train his lower body properly because not doing so for 25 years has resulted in lower back issues. You are spot on about this👍 Air squats are simply not gonna do it for him.
It’s not that complicated is one gram per pound man and woman just rounded the numbers. Especially as you age you need to force that protein in at least 1.5 per pound and move your butt with weights and stay away from intense cardio. But if you young don’t worry just eat twinkies and run marathons 😄😄😄😄
Post workout amino acid uptake is related to the trained status of the individual. An untrained person will benefit. A fit person will likely see little benefit
@Perry Sebastian - Where'd you get that? Lane Norton? Andy Galpin? Donald Leyman? I vaguely recall someone saying something similar - can't quite recall who🤷
No sugar, no grains, no veggies....high fat moderate protein at 1 gram per pound of ideal bodyweight . Limiting fat is a total dangerous destructive myth!
She made a few mistakes one thing with protein she told them to take 200 g per day because he weighs 200 pounds what you should do is take the lean Body weight not the total body weight he could have 60 or 70 pounds of fat Also you should work out every morning
This is a pain to listen to.. the interviewer kept getting a free diagnosis from the guest. Wish she had spent more time on her subject…not reviewing his exercise.
@@alxdava2004 did Google put all those ads in? Just curious because I watch a lot of videos that do not have so many interruptions but I don't post videos so I'm not sure how the ads work.
I have been prioritizing protein for the past month or more and I am not only less hungry, I'm less anxious! I do love Dr. Lyon and am so glad that someone is so focused on muscle-centric health, especially for older people.
- Falls are one of the greatest risk factors !
- We don't have a need for dietary carbohydrates. Our body generates about 60 gm of glucose from 100 gm of dietary protein !!
- Protein over-feeding improves lean muscle mass and does not get stored as fat !!!
Thanks Dr. Lyon and Jason for this excellent chat!
Love her! I agree 💯 I’m 71 and have been exercising since I was 27- I love lifting weights /Pilates/yoga/swim/ catrike / every week ! I m never going stop till I drop 😅
At around 53 minutes the doctor says it’s harder to get the protein from animal sources. She meant to say plant sources.
Yes, crude protein in plants is not easily absorbed by humans. Eat the meat!
You know some vegan will take that out of context
@@danielwillover haha! Bet on it!
She did a whole talk on protein only if it was with this guy or with someone else it’s very interesting also.I’m not the expert on anything and I’m not hundred percent pro -animal or plant protein the one funny thing when people put plant proteins down and soy especially, is that I’ve read soy has the second highest , third-highest depending on the chart you look at the bio availability of protein amino acids , that’s pretty good
Ok , yes just got to that part , funny host didn’t pick up on that , n glad she mentioned soy , with the bad rep it usually gets ..
Dr. Lyons is excellent and credible at bringing the how's and why's of training benefits on every level
OMGsh, love, love, love this woman!!! "When we mature, the inner focus becomes more important to us than the outer focus." Her point about it being so important to challenge ourselves physically is spot-on. I'm so there. Thanks for the inspo to step it up!!!
If you are going to reference Pilates, you may want to know the technique. Pilates uses “resistance equipment”, the Reformer and Tower that can load up to 80 pounds on a moving surface..adding weight. I have been teaching and doing Pilates for 30 yrs and my bone density and lean muscle mass is that of a 20 yr old,
Pilates and yoga are bodyweight exercises. I find them as challenging as resistant training, and easier to do when I get injuries from HIIT cardio
I love my rebounder for cardio! No knee pain ! I was a runner for 40 years can’t run 🏃♂️ anymore ~
What is a rebounder?
@@sauravbasu8805 a small trampoline.
They do work well....I use mine on occasion but after decades of running I now walk. Still need some resistance.
I’m approaching 76. I’ve been training with weights for about 63 years. I would advise against performing bench presses to failure unless you have a spotter.
What is a spotter? I am a newbie in this "workout" thing (I come from a background where the only gym was the real physical work in your own garden/farm/household, but now I am no longer in that type of environment so I need to do something about it, so I am slowly starting to implement workout in my schedule at home.)
😂
@Cristiana Nicolae a spotter is a person standing by to pull the weights off you if you overload the bar and lose your own strength to get the weights up off you and re-racked. Its your safety net
@@lq4657 Thank you for the explanation! Interesting! I have learned something new today. Strange name though for someone who, practically, acts as a helper. Regards!
@@lq4657 You are correct!
She's amazing. I love how informed she is on these issues of health, nutrition and weight training. Thank you for having her on.
Jason mentioned that he'd prefer to not lift heavy but increase reps. I just read Built from Broken. It is a book written for middle-aged weight-trainers who have some injuries to contend with, e.g., back issues, knee issues. He argues and supports his conclusions with good evidence, that it is critical to lift heavy. As far as muscle is concerned, as long as you work to failure or near failiure and you're putting in the volume, it doesn't matter if you're high weight/low rep or low weight/high rep. However, for joint health, you need to build cartilage and connective tissue, and that requires you to lift heavy. If you can do more than 3 sets of 10, you're not lifting heavy. I have arthritis in one of my hips from an old injury. I was thrown from a horse and landed on my hip. The book provides a road map for breaking down and rebuilding the cartilage and connective tissue in the joint. Whether or not you can pass the floor test in your 70s and beyond will depend a lot on how well your joints function. So that's why it's critical for folks in their 40s and 50s to lift heavy, increase range of motion, and build strenth throughout the range of motion.
@BethAnnZaretsky
WoW!!
What a great explanation!!
Thank U!!
Thank you for this video. Thoroughly enjoyed it and learning so much about metabolic diseases. Dr. Lyon is so damn articulate and beautiful too!
Age 63 and so confused ..I know I need to do something ....but how do I know what is effective?? Been on health journey last 2 yrs....mostly ketovore, lost 76 lbs, reversed t2d, off ALL meds. Ready for continued challenges.
Hi. I'm 67. Rebounding is a very good strengthening exercise. Different to what the good doctor recommends, but it definitely is muscle building if you know how to to apply the strengthening component.
Follow her protocol and lift weights
I believe you should try to eliminate all foods but protein.
Getting a trainer is a great step many want to skip. Think of your body as your automobile. Are you changing your own breaks, oil, and rotating and balancing your own tires? Probably not. You use a mechanic. So think of your trainer as your mechanic.
Even at your age you can build muscle and get stronger. You just need more training sessions, more sleep, and increase nutrition bc your body stops absorbing nutrients as efficiently
If you weren't strength training during your weight loss journey - at least 25% of that weight lost was muscle.
You now need to optimize for protein (animal) in your diet 1gram quality (animal) protein per pound (your body weight), PLUS a good regimen of resistance training...WITH progressive overload. If you are training, but not progressing by incrementally increasing volume or weight resistance - your body will not adapt and you will not progress.
I would suggest that you consult with a physical trainer. Best of luck to you. Congrats on your awesome weight loss.💯!...now get started optimizing for body composition.💪
YES! THE CORE is off....I'm screwed! It's so hard getting it back! My core is weak, my back is strained, my hips hurts! I used to be a gymnast! I have Great muscle memory but unfortunately neglected my sitting (the new smoking death). My degree of flexibilty and strength is gone and I want to rebuild!
@michellembarre.. hi michelle, just wondering how much water you drink per day, sugar intake, and cereals, bread, and grains?
Steve Reeves, the famous bodybuilder and actor utilized the total body workout three times per week, preferably Monday, Wednesday, and Friday. His workouts are available online and in his book.
Ty for this This MD is my absolute favorite ❤❤
i like this lady. she taught me so much. Keep up the great work everyone!
By far your best guest ever!!!!
Thanks for nice post
Thank you so much for this video from Italy 🇮🇹
I can't take hormones, so I'm so glad I found you Gabriella!
Dr. Lyon is a great resource. This gentleman can and should do WAY more in his workouts than he claims he is doing now. Many people have much busier schedules. I worked full time, coached after work and coached travel hockey but still found time to train 6 days per week. I just worked out at 5am while our 3 boys were sleeping. 2 or 3 days per week for about 25 minutes doing a hybrid workout?? 🤦🏻 Do at least 3 full body workouts per week for 45-60 minutes and a couple of 30-60 minute zone 2 cardio sessions on other days. If Dr. L can train a minimum of 4 days per week with her crazy schedule … Come on people.
beautifully said ✌️
Thanks for all the great content, just started listening to this podcast this week, loved Interview w Dr Attia/DrLaymen/n this one Dr Lion, 🧠 power
Thank you so much for listening!
time under tension is a major factor in program design relative to your strength/performance goals
Gabrielle, your podcasts are great inspiration when I am working out in the gym.
Doctor Gabriel I just ran across you been around for awhile I see I bet you've been living what you been talkin about so kudos to you for verifying and solidifying my take own life and health I am 64 years Young yesterday the gym a guy said he thought I was about 35 I only tried I trade on the side and I work out sometimes 6 7 days a week and I go hard and I am still very muscular ripped and vascular can't believe my age when they just see me and regular clothes but if I take my shirt off show my body they are in amazement but all this called from wanting to grow and live a long and prosperous healthy life the physique if the extra bonus benefit I've been told I should complete I have a young man body not boast it is just that everything you are saying is on point so I'll be sticking with you checking you out you are beautiful lady the proof is in the pudding keep doing what you doing
The doctor is beautiful.
Does Dr. Lyon (in this or other podcasts, she’s in a lot of them) have recommendations for specific hypertrophy exercises for those in their 50/60s who already have existing joint issues?
@PlasticBagable
Read (and follow) Scott Hogan's book 'Built from Broken'.
This book is packed with the imperative data we all need to know about how to exercise, safely and effectively, for not only our muscles, but also the entire supporting structures in the body for those muscles...
i.e., cartilege, joints, tendons, ligaments, bones, and the collagen matrix that supports all of these structures.
All of these supporting structures require a different weightload & protocol, from that practiced solely for muscle hypertrophy.
We need to exercise for muscle and ALL of these supporting structures as well.
Hope this helps. Get that book - you won't be sorry😊
Would you do if you have missed the mark in the 20s 30s and 40s? Is there any hope?
Thank you
@angellat hi angel, just wondering how much water you consume per day, sugar intake, and cerealz, bread, and grains? It's never to late. Diet would need to be addressed.
Great interview🔥👏
I really think your body always reserves... In that if you don't use it you will lose it is true... Your body's saying oh I don't need to maintain muscle I don't need to maintain a good strong skeletal structure because all I'm going to do is sit on the couch so I don't have to worry about any of that... Your body will start working on other parts that you are using therefore if you don't use it you are going to lose it so use your muscles use your skeletal structure use your brain use your dexterity... Up until the day you die
You had me at muscle centric medicine!!
What about autophagy and intermittent fasting? Where is the balance between building/ maintaining muscle, recycling old proteins, and preventing MTOR from growing tumors and aging??? Thank you! I've been searching for the answer forever.
Please address the body types of endomorph ectomorph mezomorph as they relate to ideal muscle mass. ❤
This is great information - I was wondering about concerns of high protein consumption affects on the kidneys?
That's an old myth. No credible evidence exists to support that claim.
There are worse things for the kidneys than protein. Oxalate. Most kidney stones are calcium Oxalate. Beware the "healthy" spinach, kale etc....
The interview could've been so much better had you let her talk to the general public to cover as much as possible, not to diagnose you and help you with calculations and conversions.
Quick your whining.
She has countless other interviews and her own channel so you can go view those. Whatever age you are....grow up!
Well said!
Excellent interview. Going to get myself to the 🏋️♀️ 🏋️♀️ 💪 gym for sure. 😊
Gracias por tu información. He venido recuperando mi masa muscular...pero tenía dudas respecto a los horarios de comida. 😊 Aunque he logrado volver a moverme y sentirme muy bien, necesitaba tener más claridad en mi caso particular, más de 50.❤
Please tell me the language in which you have written your comment. Just curious.
I have been following her advice lately but I notice that my face is getting older and saw Dr. Lyon face is getting older too, must be the food.
yeh she looks malnourished- pushing her beliefs too hard
I doubt it very much.
I hope she stops getting so much plastic surgery done. She is pretty as is and hope she knows that. Hope she is staying healthy.
@@michaelwatts1186 she's spoken about that. She doesn't have plastic surgery.
Yes, she looks quite different here: ruclips.net/video/kBZWi-Gj44U/видео.html
Sadly the host isn’t getting it. Maintain truly means losing slowly. She is saying people need to actively try to increase lean contractile tissue because as they age that effort will result in maintaining.
Went keto, I lost 20 kg and bought new pants. But my new pants kept falling down.
It was then I realised that the problem is that my buttocks had disappeared so nothing to hold up the new pants.
So I'm curious. If you eat too much protein it will raise your blood sugar soooo would testing your blood sugar after a protein meal help you determine your protein requirement?
I am 43 and never done strength training.
How do I start?? Slow and build it up?
I learned from a trainer once I started strength training. Combo exercises are the best, start with 5 or 10 lbs. Squats, lunges, 12 & 12 reps , do 3 or 4 times.
Walking lunges, dead lifts, google different types of squats. Of course do your arms too. Make sure you get 30 minutes. I change my body composition after 3 months of this.. at 48, no kids, boob job at 35(still perky). I love my body, especially naked, I was never this confident with my body. All my bikinis are g strings.
Caroline Girvan’s programs on RUclips are really good
Is there a benefit to something like homemade gelatin gummy-treats for collagen protein? They are so easy to make, beautiful and freeze well.
Full of sugar?
@@stefdiazdiaz7067 The Knox Blox recipe calls for fruit juice and gelatin. Soo, some fructose. If that's not allowable, don't do it.
Please share with us your routine meals (breakfast lunch dinner). ❤
My sister just told me that her pilattes class does lift weights as part of their session😊
A lot of Pilate classes will use different forms of resistance be it the magic circle, small dumbbells, reformer, or cadillac. But, they are not used with enough intensity or weight to develop high density, protective, contractile tissue.
I teach Pilates Sculpt + and this is exactly what we do. It’s very individual.❤️
I have sarcosemia compression in my lower spine, very painful how can you help me I am always in pain thank you 🙏
Speaking of adding weight, is it possible to strengthen the INGUINAL AREA so that you avoid getting hernias?
I'd like to say that, may be consider when an older person falls and breaks a hip it could also be possible that they are B12 deficient (animal protein) and they are disoriented get dizzy and fall. One of the other B vitamins could also be the cause of the dizziness. The broken hip would due to the diet. I don't think strength will necessarily stop you from falling although it would help. Being strong would definitely help in protecting yourself in that fall.
So ultimately if you are eating appropriate amounts of healthy protein an older person would not have to worry about "a fall"
See Skeletal Muscle
@@izm4life I was talking about another possible reason for older people falling. B12 deficiency is a large issue in older people. But yes it all relates to diet in the long run.
Osteoporosis also determines whether you have fragility fractures from falls. Even men should have a DEXA scan at age 50.
Animals get their B12 from plants..
@@fawnrosenberg1997 liar
I'm interested in your thoughts on Miche, PhD "Do Older Adults Really Need More Protein"?, who insists the science doesn't support increased protein in the aging for muscle strength.
How old is Dr. Gabrielle Lyon ?
Funny how it's always about plant versus red meat. I eat mainly salmon, mackerel. and sardines along with eggs and Fairlife 30g protein drinks.
Last 2 minutes, wow! That’s what I was looking for. So dr Lyon thinks we don’t need carbs by design.
There are no essential carbs. And as far as training, once you're fat and ketone adapted, you don't need carbs to have energy to train. I have found this to be true.
She may have some facts about a lot of that would be her opinion and where we designed or did we evolve , carbs are essential yeah maybe we don’t need them as much as has been promoted in the past but we are omnivores and if you can’t get yourself some animal or some bugs to eat, you can eat plants and many vegetarians in the world, they live happily, productive lives. to say carbs plan’s aren’t necessary is complete bogus. No I’m not vegetarian or vegan . I have been at times it’s because I felt like being it and then I drop them just because I felt like it might cause of any adverse effects or anything like that
How is the amount of protein in food calculated?
e.g. 100 grams of red meat, how much protein does it contain?
How much protein do beans contain per 100 grams?
Google is your friend
Get Doug McGuff on. He will explain the training.
Great videi
Robert Lustig says exercise is great , but what you eat is more important than that.
The science proves it but anyone healthy and strong just knows internally it's true. Not about looks but strength and stamina.
Fantastic! #thanks4sharing #fast4health
I just have to say that the Pilates statements were a bit broad and generic:
one must be more specific: what type of Pilates? There is machine Pilates (kind of resistance there), matwork Pilates (bodyweight resistance) at a minimum.
There are also different "schools of thought" and approaches.
Clasess are at different levels and target different type of participants:
a 22-year-old triathlete (semi-professional tennis player and skier) got a GREAT workout from a level 1 matwork class, (the easiest level), but that was because he was GREAT at engaging all his body's muscle fibres AS IF he had been lifting heavy weights.
I personally teach a lot of standing Pilates in my classes and have had 82-85 year olds improving their "getting up off the mat" abilities simply with my Pilates and tai chi classes.
For myself, I certainly do also resistance exercise (x3 week) and some cardio too (mostly cycling to and from work, not to be scoffed at).
Crosstraining is definitely essential for me, both mentally and physically.
Doc I get what you’re saying about the old people in the gym but you’re looking at it that they want to keep getting stronger , increase a strength level , but they want to just maintain that strength level so they don’t need to continually push themselves further to maintain that amount of muscle mass or muscle strength.Don’t get me wrong I’m not saying you’re wrong in your outlook but at some stage it’s about maintenance and you don’t have to keep increasing the weight for maintenance of strength
I think if you check the source of the information, you will find its initialy desirable to increase the weight to increase muscle, even with training we will all lose muscle mass with age.😢
Oh, yes, indeed we DO!...need to practice progressive overload in our strength training regimen
Aging brings with it, muscle catabolic activity- just bio-naurally.
So, yes we do need to keep 'pushing the envelope', i.e., continually applied progressive overload in our routine as we age.
Otherwise, 'maintenance' equates to gradually losing ground, while 'progressive overload' equates to 'maintenace' in our advanced years.
training for maintenace will cause the body to ‘de TRAIN’..
if you reduce the ‘load’,you will get Weaker.
People have some type of fear of training heavy.
Heavy builds STRENGTH,not light weights with 5# dumbbells and high reps burn calories but does Not build strength or mass.
@@barbarafairbanks4578
To maintain strength and there is no need to go to point of tearing muscles fibres or continual overloading in training
There comes a point that if we continue to tear muscle fibres to make muscle bigger bodies ability can’t cope
@@michanota4230 that’s is ridiculous 😀
If you train to be able as example to lift an 100lb. , 45kilograms
If you keep doing the training to get and never increase weights you’ll always be able to lift that …
If person squats 20 kg , yes it’s light , gets comfortable with that , but never increases training weight , keeps squatting that weight they’ll always be able to squat 20 kilos and slightly more . Until … to old . Comes a point body won’t be able to repair muscle fibre tears
I
When she says protein, what is the equivalent protein for different foods? Eg chicken, beans etc?
Google
I am on a carnivore diet, people ask me if i lift weights, i don't, all this protein and saturated fat stimulates muscle growth with no effort involved.
Is there a difference between skeletal muscle and umm... muscle? Dr. Lyon you keep saying "skeletal muscle"... wondering if this is different???
45:00 protein quality. Lucein
If 60% of protein ends being sugar what prevents thar % becoming stored as fat?
Huh?
Your gest makes comments so hard for lay people to understand
My nutritionist told me that you can’t gain muscle and lose weight simultaneously 🤷♀️
At the beginning it is possible - recomposition.
Find a different nutritionist.
The solution is HMB!!!
Missing context. If you train that also triggers MPS so you don’t need the triggering to happen via protein ingestion
I always tell my people to build muscle. Womem especially don't feel the need to build muscle. Im appalled that young women in their 20s have sloppy muscles and no strength. Some have hands like baby hands with no grip strength. They don't seem to be concerned.
@rosiek649 Agreed I’m 64 years young, I exercise with variety mostly everyday Pilates, resistance, strength, weights, yoga, hiit. My gym has more middle age and older people, the young ones tend to be overweight and unfit. Whereas in my youth it was rare to see obesity.
Very sad to see that obesity and an unfit or inactive society is so prevalent.
This is completely wrong. Muscle needs a week to recover. If you go 3 times a week to the gym, you should do arms and chest one day, legs another day, and core the third day; NOT do everything each time. Read about Mike Mentzer and his experiments, and HIT.
Speak for yourself. I’m hitting 200g of protein a day and recovering so much quicker than ever and building muscles. One day rest is enough for me
@@alexte8807 And how exactly do you know that one day rest is enough for you? Have you tried the exercise once a week per muscle for a year and noted less progress? Because Mike Mentzer conducted years of experiments using volunteer bodybuilders that he coached, and after all that data he arrived to the conclusion that muscle grows best when it has the chance to recover fully before suffering exercise damage again. But then again, back in the days of Mike Mentzer there was no masterone, no trembolon, no equipose; it may be that you are juiced up to the max and that this changes the equation and compresses time 7 times. But generally speaking, the _"works for me"_ argument is an absurd, ridiculous fallacy, however popular it may be. It boils down to a manner of speaking, not even a statement.
bro splits aren't for everyone. There have been studies that have shown how full body workouts done properly several times a week can be just as effective (if not more effective) because the same muscle groups are being trained with more frequency and consistency. It can be a valuable hack for those who are limited on time in the gym. Personally I've seen better results with it compared to when I did bro splits
⭐️⭐️⭐️⭐️⭐️⭐️
Wouldn't the minimum protein to build be 1gm per lb of what you want your lean body mass to be, not based upon current total body weight, because you don't need protein to maintain fat?
T.S. ...well, that's not the reason, but yes, Dr. Lyon has stated that in the past- though she didn't mention it here.
But, yes - 1g protein/lb of your ideal body weight is generally recommended.
That's because animal protein is calorie forward, so if you are still trying to lose weight, then you would typically be striving for a calorie deficit in your diet until you reach your ideal weight.
That means that you would not be striving to consume extra protein (& calories), because doing so would be counter productive to reaching your ideal weight.
If you just look up how much protein you need a day normal people sedentary. 0.8 grams / kg. 0.36 grams / pound .. increase mass 1.2 - 1.7 grams per kilogram body weight. 0.5 to .08 grams per pound of body weight . Some say double the upper limit for sedentary.. I’ve also read that in any one sitting there is only a certain amount of protein body can consume in a sitting . , meal
@@carlodefalco7930 well, you are wrong - wrong to believe that bunk and wrong to try to advise anyone to believe that, as well.
@@carlodefalco7930Dr Lyon and a number of other professionals in the field have said that the figures you quote, according to new research are, in fact, inadequate. 1g per lb of IDEAL body weight is what is now being advised by researchers in the field.
Pilates on the mat, is not enough. Pilates on the apparatus, using resistance, can be enough. Also, Ritual Essential Protien, lists essential amino acids on the package. Leucine listed at 1700mg, plus eight other Essential Amino Acids.
The man doing the interview doesn't look very strong...
He's plant heavy he said.
41:02
That's the problem.
@cornstar agree - and yah...that's a problem for sure.
6'7 & only 200 lbs. I doubt his bmi is even near 18.
And...yah I do get the impression he's 'winging it' - both the diet & the exercise regimen - winging it😦🙄 Unfortunately, Dr. L was too kind to say so (imo).
Doesn't look like he's at his best ..looks groggy
@Barbara Fairbanks 🙄
@Em H yah? What? 🤷♀️
What's the stupe-faced emoji for? I.e,...your point?
No lie…. But is Lyons starving? I seen her interview’s before. But she looks soooo different now.
@pikachu2003 - She's spent more than a few years interviewing while being pregnant (twice), carrying
pre- and post-birth 'baby weight', as well as probably eating @a caloric surplus for optimal breastfeeding.
I think that may be the difference in her appearance we are seeing of late.
Without longevity for the planet personal longevity is just pointless narcissism.
Does age matter? Push harder as we age? I am 64. Stiffness and mobility issues are starting to present themselves.
@bradstell..hi brad..just wondering how much water you drink per day, sugar intake, and cereals, grains and bread? Diet may need to be addressed.
Have been plant based , raw as much as I can. Oatmeal a few mornings a week. Recovering from a traumatic brain injury which really impacted my mobility, agility, and flexibility. Lot's of fruit, tea, a little coffee. Doug Graham's 80/10/10 most of the time.
Im not sure I agree with all of this. We've all seen the 90 year old yogi's who can do handstands, or the ballerina in her 90's still dancing on her toes. No weights whatsoever - you won't catch these ladies in the gym; yet how many geriatrics are able to do this? Body weight training and pilates is often poo-pooed by the gym bunnies but the actual real life evidence says otherwise.
Body weight training is the same as resistance training
@@peacelove7437 The emphasis is on lifting weights as heavy as possible. That is what I am saying that I don't agree with.
Theirs no such thing as a right or wrong way of doing it,
Only what you choose to do,
Based on what you want to achieve,
All within the confines of health and safety.
If One tenth of one percent are going to do this, is it really helpful advice?
I think she’s a little miss guided. I like her stuff but to say that obesity is not the problem. Lack of muscle is I think it’s a little ignorant I’m a muscle centric guy, but people are just eating too much. I promote muscle all the time but actually, I think diets the biggest problem. And I do promote eating plenty of protein number one.
Fastly becoming the most annoying thing said in EVERY interview with EVERYONE is when someone asks a question, and the other person replies: 'That's an EXCELLENT question'. Every interview, every person, uses this alllll theeee time..!! 😴 💤 🛏 😪 😴
"I do 3 sets to failure" 🤦♂️ Sorry Jason but Any exercise physiologist or expert lifter out there who's worth their weight, will tell you how ridiculous this sounds and that you're probably not doing it correctly because if you're doing three sets to failure they are probably not pushing yourself hard enough overall or executing those exercises with proper/strict form. They'll also explain to you how differentiating between "building" and "maintaining" muscle makes no sense and is usually the sign of someone who doesn't know what they're talking about. I know Gabrielle Lyon knows this but it sounds like she didn't want to go down that rabbit hole for the sake of time and probably not to sound rude or nitpicky as well.
So...eat 4 lbs of hemp powder or a 4 oz steak.
Hmmm....which one?
cornstar...you have to ask?🤔🥴
Oh...haha - you're being facetious, right?😅
😂😂😂!
She is beautiful. The lips wow
The skill of protein wow
😂😂 Botox
@@carlodefalco7930 stop making sh*t up, Carlo.
You’re so pretty
Linear Progression as delineated by Dr. Sullivan in his book Barbell Prescription codifies your Strength Training recommendations. His podcast Greysteel is a good intro. This guy needs to go to a Physical therapist or trainer to sort out his back. My undiagnosed "aching back" is not a good excuse to avoid squats and deadlines. In short don^t be a pushy, get under the bar.🏋🙏👹
I agree 100% - generally a back issue stems more from some misalignment or weakness in the hip or glutes... more often than not.
His back issues could even have developed as a result of ignoring strength training in his quads & glutes.
I hope he reads this and takes it to heart because you are spot on about this issue with his back.
He appears to be caught in a viscious cycle of being unable to strength train his lower body properly because not doing so for 25 years has resulted in lower back issues.
You are spot on about this👍
Air squats are simply not gonna do it for him.
Could you be prepared and get your numbers straight?
Stop taking steroids for a starters.😊
It’s not that complicated is one gram per pound man and woman just rounded the numbers. Especially as you age you need to force that protein in at least 1.5 per pound and move your butt with weights and stay away from intense cardio. But if you young don’t worry just eat twinkies and run marathons 😄😄😄😄
@ 45 min , he asked to maintain. She gave him the wrong numbers 🤣🤣🤣🤣. Dementia?🤷🏽♀️
Post workout amino acid uptake is related to the trained status of the individual. An untrained person will benefit. A fit person will likely see little benefit
@Perry Sebastian - Where'd you get that?
Lane Norton? Andy Galpin?
Donald Leyman?
I vaguely recall someone saying something similar - can't quite recall who🤷
No sugar, no grains, no veggies....high fat moderate protein at 1 gram per pound of ideal bodyweight . Limiting fat is a total dangerous destructive myth!
She made a few mistakes one thing with protein she told them to take 200 g per day because he weighs 200 pounds what you should do is take the lean Body weight not the total body weight he could have 60 or 70 pounds of fat Also you should work out every morning
This is a pain to listen to.. the interviewer kept getting a free diagnosis from the guest. Wish she had spent more time on her subject…not reviewing his exercise.
WAY too many ad interruptions.
Complain to Google
@@alxdava2004 did Google put all those ads in? Just curious because I watch a lot of videos that do not have so many interruptions but I don't post videos so I'm not sure how the ads work.
come on now - yes you do care about esthetics - and you are 6'7"! - what a tall drink of water.
I've tried. You can't