Build More Muscle & Supercharge Your Longevity - Dr Gabrielle Lyon
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- Опубликовано: 26 июн 2024
- Dr Gabrielle Lyon is a functional medicine physician and Founder of the Institute of Muscle-Centric Medicine.
Most health advice focuses on shedding excess weight. But what if your longevity, healthspan, resilience and quality of life was more determined by gaining muscle than losing fat? This isn't a bodybuilder's coping strategy, it's new science backed by mountains of data.
Expect to learn why the quality of your life is a direct correlation to your muscle health, whether it's more dangerous to be over-fat or under-muscled, whether exercise is more important than nutrition, Gabrielle's favourite hacks for getting more protein in every day, whether protein timing matters, if it's possible to achieve this with a plant-based diet and much more...
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#longevity #muscle #fitness
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00:00 Life Quality Depends on Muscle Health
04:17 What is Skeletal Muscle Doing to Our Health Span?
10:33 The Relationship Between Fat & Muscle
19:50 How Mother & Father’s Fitness Impacts Offspring
25:13 The Religious Fervour of Diet Culture
33:44 Principles to Improve Body Composition
40:18 How to Increase Protein Intake
51:35 Dr Lyon’s Most-Eaten Meals & Superfoods
55:58 Relationship Between Sleep & Muscle Building
1:01:10 How to Begin & Stay Motivated
1:04:37 If Dr Lyon Could Only Keep 10 Exercises
1:19:12 What People Are Getting Wrong With Their Training
1:23:39 Why Exercising Skeletal Muscle is Medicinal
1:32:37 Where to Find Dr Lyon
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Hello you beauties. Access all episodes 10 hours earlier than RUclips by Subscribing on Spotify - spoti.fi/2LSimPn or Apple Podcasts - apple.co/2MNqIgw. Here’s the timestamps:
00:00 Life Quality Depends on Muscle Health
04:17 What is Skeletal Muscle Doing to Our Health Span?
10:33 The Relationship Between Fat & Muscle
19:50 How Mother & Father’s Fitness Impacts Offspring
25:13 The Religious Fervour of Diet Culture
33:44 Principles to Improve Body Composition
40:18 How to Increase Protein Intake
51:35 Dr Lyon’s Most-Eaten Meals & Superfoods
55:58 Relationship Between Sleep & Muscle Building
1:01:10 How to Begin & Stay Motivated
1:04:37 If Dr Lyon Could Only Keep 10 Exercises
1:19:12 What People Are Getting Wrong With Their Training
1:23:39 Why Exercising Skeletal Muscle is Medicinal
1:32:37 Where to Find Dr Lyon
Could we get a CRPS person (no, it is not a Boys Band), spinal bifida, and...say... disabling nerve damage or trigeminal neuralgia... And with the confidence of a lion, as presented here, ask them about their excercise routine? Don't forget to ask the CRPS guest "Why does a feather weigh 250lbs". Have fun during this one. Huge 250 fan here!
Salmon made easy: nob of butter on the fillet. Wrap in a tin foil parcel. Place on baking tray & pop in 180C fan oven for exactly 20mins.
Perfect tender salmon every time
Chris, just wondering: Have You ever read or heard of the book "Burn the fat, feed the muscle" by Tom Venuto?
The one remark i have for this ep - other than a sound "Thank You" of course - is: You don't want excess protein, because Your kidneys would hate You for that. (What "excess" means depends on the individual body in question. So maybe see a doctor to figure what Your level would be. Knowing the body composition is a big help in getting to the right amount.)
My favorite part of Chris is that he jumps right in , knowing full well that people don't want to see the same intro over and over, it's a waste of time. Truly an innovator.
Agree
The white noise is getting repetitive, wastes minutes over the course of months
I like well made intros
Many intros are too elaborate, but he could at least introduce the guest and give his or her credentials.
@@user-ls8ot5dj6l perhaps your on to something, it would be less efficient but better podcast design, although I am confused as to why you need her credentials
I’m 52 1/2 and I’m still doing my push-ups every morning.. health is true wealth.. Thank you Chris.. You, Rogan, Huberman, Attia, I’m so grateful..
Thank you Rogan, Huberman and Attia Eat more steak Thank you Jocko 😂
Chris is such a gem. He has perfected the art of listening intently and asking insightful questions that allows the conversation from his guests to flow smoothly.
🧐👌
00:00 💪 Muscle is the organ of longevity and crucial for strength, resilience, and executing tasks in life.
01:25 🩸 Skeletal muscle is key for glucose disposal, and many major causes of death are linked to its health.
02:17 🛡️ Skeletal muscle acts as body armor, protecting against catabolic crises as we age.
03:40 🌱 Skeletal muscle is a nutrient-sensing organ, affected by diet quality and amino acids like leucine.
05:18 🧠 Skeletal muscle's health ties directly to brain health, influencing neurogenesis and immune responses.
08:46 🏋️♂️ Focusing on skeletal muscle health is crucial for overall well-being, beyond just appearance or weight loss.
11:45 🍔 There's an overemphasis on BMI, weight loss, and reducing fat, rather than recognizing the importance of skeletal muscle.
14:16 🧪 Directly measuring skeletal muscle mass is not routine, but its health is vital for overall survivability.
16:28 💪 The quality of skeletal muscle is crucial; it's not just about having more muscle, but healthy, functional muscle.
19:55 🤰 Training during pregnancy, tailored to individual needs, can be highly beneficial for both mother and child's health.
21:46 🏋️♂️ Staying fit before and during pregnancy can help in childbirth, but it's important to consult with a healthcare provider for tailored advice.
23:22 🍖 A diet rich in zinc and proteins supports sperm health and body composition.
23:36 🩹 Clomid or Clomiphene, a selective estrogen receptor modulator, can improve sperm volume and health in men.
24:05 💊 Clomiphene can be taken for 25 days on and 5 days off or daily, but individual tolerance may vary.
27:02 💪 Prioritizing both exercise and nutrition is essential for overall health; no need to choose one over the other.
27:47 🌽 The intensity of the diet culture is rooted in historical events like the Great Depression and World War II, emphasizing the importance of nutrition for health.
29:08 🍞 Historical figures like Sylvester Graham and John Kellogg promoted specific dietary ideologies, shaping early nutrition trends.
30:41 💰 The food industry's influence on nutritional narratives is linked to economic interests, impacting dietary guidelines.
34:10 📝 Tracking food intake, especially protein, is crucial for optimizing body composition and achieving dietary goals.
36:03 🍲 Dr. Gabrielle Lyon advocates for tracking food intake with pen and paper, emphasizing consistency in meals for dietary success.
37:14 🥩 Dr. Lyon recommends aiming for 7 grams of protein per pound of ideal body weight or higher for optimal body composition.
40:09 🥤 Protein shakes, especially whey protein, offer a convenient way to increase dietary protein intake for those struggling to meet their targets.
44:19 ⏰ Distributing protein intake throughout the day, with a focus on thefirst meal, is crucial for optimizing muscle protein synthesis and body composition.
45:53 🥩 Aim for at least 50 grams of protein per meal, preferably from whole foods like meat, eggs, and fish. This supports muscle health.
47:45 🍽️ Prioritize protein intake within a 24-hour window, aiming for 0.7 grams per pound of body weight or ideal body weight. Consider protein timing, with 40-50 grams per meal as the sweet spot.
48:13 🍗 Focus on consuming at least 20 grams of essential amino acid Lucine per meal for optimal muscle protein synthesis.
52:58 🥩 Liver is a valuable superfood due to its high nutritional content, especially for those with anemia.
54:05 🐄 Lean beef is an excellent source of protein and contains important bioavailable vitamins andminerals.
55:01 🍳 Eggs, whey protein, and chicken are also good protein sources. Salmon is beneficial for omega-3 fatty acids but be cautious of potential mercury content.
56:08 😴 Adequate sleep is crucial for muscle protein synthesis. One night of sleep deprivation can suppress it by 18%.
57:43 💤 Sleep trackers can reveal that you might not be getting as much sleep as you think. Aim for more time in bed to ensure sufficient sleep.
01:04:49 🏋️ Focus on a balanced set of compound exercises, including squats, deadlifts, and farmer carries, to build and maintain muscle mass.
01:07:22 🏡 Functional exercises like farmer carries are essential for maintaining mobility and quality of life as you age.
01:07:36 💪 Exercise for real-life functionality is crucial. Dr. Gabrielle Lyon emphasizes the importance of being fit and capable for emergencies and everyday tasks.
01:08:47 🚴♀️ Interval training on an assault bike or airdyne at >90% V02 Max is effective for improving insulin sensitivity and overall fitness.
01:09:15 📊 VO2 Max is a powerful predictor of longevity. Dr. Lyon highlights its significance compared to other metrics like muscle mass and strength.
01:09:43 📚 The literature on muscle size and strength may see changes with advanced measuring tools like D3 creatine emerging.
01:10:37 🤔 There's a need for better measuring tools beyond proxies like grip strength. Skeletal muscle metrics may evolve in research.
01:13:07 💪 Functional movements like push-ups and Turkish getups are crucial for overall strength and coordination.
01:13:48 🔄 Incorporating rotational exercises, like swings or punches, is important for a well-rounded training regimen.
01:14:41 🪑 Spending time on the ground in various positions can benefit mobility and posture. Sitting at a floor desk can have positive effects.
01:20:09 💪 Rep range continuum (e.g., hypertrophy, strength, endurance) can be reexamined for effective training stimulus. Various approaches yield results.
01:22:41 📱 Consider using the "HeavySet" app for seamless and comprehensive workout tracking, including tonnage, progression, and various training techniques.
01:25:11 🩸 Contracting skeletal muscle releases myokines and glutamine, affecting immune function and providing fuel for white blood cells.
01:29:15 💡 Recognize patterns of individuals for effective healthcare. Understanding different archetypes and addressing self-worth is crucial for progress.
01:29:54 🪞 Self-worth impacts fitness and health progress. People may subconsciously limit their progress due to feelings of unworthiness.
01:30:08 🔄 Your present habits shape your future health. Recognize your weaknesses and work to mitigate them for sustainable progress.
01:31:03 🛡️ Awareness of vulnerabilities is key. Recognizing potential pitfalls allows for strategic planning and neutralizing negative impacts.
01:31:47 ⏰ Bridge the gap between current actions and future goals. Time is limited, so aligninghabits with aspirations is crucial for success.
01:32:12 ⌛ Prioritize fitness to avoid future sickness. Investing time in health now can prevent more time spent on illness in the future.
"Dr. Lyon recommends aiming for 7 grams of protein per pound of ideal body weight or higher for optimal body composition."
Good overall, but I think you mean 0.7g, because 7g is insane.
Yeah bro. 1200g of protein a day would be a bit high... but otherwise thanks for the timestamps!❤
@@whenpigsfly8178yeah - 4760 kcal at 170lbs. Lolwut
your RUclips comment has no right to be this elaborate
not all heroes wear capes
Dr Gabrielle Lyon seems like a very lovely kind woman. Always smiling. Great interview.
You made that comment with your left hand did you?
Some good info but she lost me at the end. Acting like a know it all. Like she knows people.
I think her face might be stuck that way
She’s a doctor she should know more than the average person stop being jealous lol
What’s wrong with her face she looks great too me
Dr Gabrielle Lyon is actually quite brilliant and she's grinding so hard...she's EVERYwhere. Kudos to her and thank you for having her! So many good notes taken!
Dr. Gabrielle Lyon is shattering our current health system as we know it. Absolute innovator! ❤
I love Dr G. I'm pretty sure she has no idea how many people's lives all over the world she has helped change for the better. Just waiting for her book to arrive so I can read it 💪💪
Dr. G is so young to be so knowledgeable on the topic . You can tell she has hung with the masters and been through the fire.
45:52 - "40-50g of protein is a lot of food"... 6oz. of cooked chicken breast is 50g of protein (costs about $1.50)
Lol. I always find that funny too.
93/7 ground beef from somewhere like Sam’s Club is roughly $2.50 for a 1/2LBs and is 46g of protein.
It’s not hard… nor expensive…nor really large by volume.
Loaded nachoes is many times the volume and people have no problem eating that AND their meal.
This is my fave interview with Dr Lyon in the last several months. Nice back and forth between the two of you. Shout out to her book. Well done by this kick **s lady.
At the moment, there are two people whose work i adore to the moon and back!!! And they both are here!!! in one place! Super excited!!!😂 Thank you! You are the light, you are the future, you are positive change in the world! ❤
People not exercising:
I think a really big source of confusion is people confuse feeling tired, even if their work is a desk job, with feeling lethargic. To me they both feel the same. The difference is when one feels lethargic but then gets exercise they'll feel refreshed, even if they now feel physical tired after the exercise. I think it's a big difference. Recognize feeling lethargic feels the same as feeling physically tired. Recognize they are very different.
I'm 59 and half trained 39 years. I feel great and there is a massive visual different difference compared to a sedentary 59 year old. Can still bench and row three plates a side. Diet is moderate /high protein and I focus on intensity on push - pull - legs - arms. In the gym 5/6 x a week. Whenever someone asks me for a workout / diet regime I also make progressive training integral. If you carry more muscle, you also burn more calories at rest. That's a nice plus.
But im scared il get too bulky so i just jog on the treadmill and eat tofu
@@chrisbeerad8835only if you take steroids will you get too bulky. If you don't do drugs you will be good
I bench 340 and going up I hope at almost 66 years old. I lift progressively but I watch my overall volume now with concern for my joints. I have never lifted competitive but always like striving for more strength. I did a 390 lift when I was 57 and its on RUclips. I've gotten to 20 reps of 225 during the pandemic down time at like 62. Had more time to focus on eating right. In the last year and a half I backed off to much till recently getting going again. I am on atorvastatin so maybe some additional aches there or maybe straight up age related but the only thing I take is omega 3, multi vitamin, K2, Magnesium, and D3.
@@mcelhinn awesome stuff great great job. I found as I get older I have to pick my battles. Loads of warm ups and I take most of those supplements and add glucosamine and fish oil. Kwan Loong oil rubbed on muscles and joints help. Recently though, incline (full reps) 315 x 4. On flat 225 x 20, 200 x 29 - at 198lbs bw. Now niggles in elbows and shoulders, but that's OK. More battles in the future. Thanks for adding inspiration well into your 60s!
3 scrambled eggs, 300ml milk, 30g scoop of whey. Done.
15g 10g 24g protein. 49 grams of protein.
Loved this. Chris you’ve become my fave interviewer lately. Ask all the right questions, conversation flows so well, seem like you’re truely being yourself and inject a bit of humour here and there
I totally respect and love Dr Lyon🙌👏👏👏👏👏You have given me new vision for my life! Such great info👍Increase lean body mass by lifting heavier weights and increasing my protein intake👍 Making specific changes that result in a measurable outcome! Love it! Thank you Thank you Dr Lyon😁🙌👏👏👏👏👏👏👏👏
my morning breakfast after work out, chicken bone broth 10g protein 3 egg omelette mixed with cooked ground beef 30 g protein, 2 large turkey sausages 30 grams of protein and a couple tablespoons of kimchi or saurkraut. i'm a 54 year old female post menauposal. did dexa scan 2 days ago and i'm at 17.5 body fat.
Love this women’s wise words 🙌🌞
You two banter like you're lifelong friends, and I like it.
Chris is awesome and asks such great questions. Love these guests. Doc was a damn cougar too. Excellent interview!!
This is fantastic. Combines weight training info with the full body biology and even culture/food marketing!!
I was surprised at the insults on my most used exercise: calf raise. I am a podiatrist and so many of my patients heath are affected by poor ankle range of motion, the big swollen legs you see - poor ankle r.o.m. Plantar fasciitis, tendinitis of Achilles etc usually comes down to poor ankle r.o.m and weak calves, amongst other things it affects. Calf raises are perfect for maintaining ankle r.o.m amongst other things
@1:01:10 I will help people out with this one. As someone who had a Spinal Fusion in my mid 20s was very Athletic and Fit prior, and got fit again I did struggle with my composition post Surgery. I have always shocked my friends and family when I reshape myself from near morbid obesity back down to abs meanwhile still looking like I could bench press a House. My advice.. do not rush to lose the weight, exercise it off and eat properly while doing both resistance training and zone 2 cardio. If you have the willpower to say I really don't care what others think of how I look, it's the healthiest way to lose the weight. I have done this a few times going from near 300 pounds to 220 peeled and my skin, everything snaps right back to like I was 20 years old. If you do it properly, train smart, eat right, supplement well it's the healthiest way to adjust your body composition.
Your body and the Fat Tissue along with the Muscle Tissue are like a Balloon, they never go away these tissue pockets, they only reduce in size or gain size depending on your Exercise and Nutrition. What you don't want to do is deflate the balloon instantly, you want to slowly force it to gain a new shape. It's less of a shock on your system, it's healthier for you and by the time you get peeled you will almost look like your on Steroids because you were training muscle underneath all that fat, not easy to do, to support heavy body weight and the movements of weight training.. takes a lot of strength. I could be very fortunate, it could be my genetics but.. when I see people who freakout over needing to re composition and want to lose the weight now they over diet and cause terrible damage to their body. Saddest part some of my transformations from 300 of so pounds all the way down to 180 with abs only took me 3-4 Months.. I was training like a Monster, eating like a Nutritionist.. and meanwhile you get people who starve themselves for 6 to 12 Months and they look absolutely terrible when they get there because they didn't Excercise right, they didn't eat right and it shows. Trust me on this.
Completely agree with your view. My motivation came from realising I was the wrong side of 40, and not as fit, strong, and healthy as I thought I was. In reality I was 212lb with probably 25-30% bodyfat. From starting at the gym it took less than 3 months for my workmates to start commenting on the changes, at around 6 months someone I hadn't seen for a while stopped mid-sentence with a WTF happened to you! :)
My focus was on strength/hypertrophy and knew my bodyfat would sort itself out if I trained hard. It has been steadily dropping and it's a really great feeling when you start to see definition around the muscles, and eventually the separation between muscles. It's been just over a year since I started and I still weigh 212lb, but I'm down to ~15% bodyfat, with much better composition, and look significantly better. Every few weeks I'm noticing another muscle group that used to be hidden.
Food I found interesting. I started with a high protein breakfast, and my post gym/evening snack was either a shake or roast chicken. But my interest in cake, chocolate, crisps/chips, cookies, alcohol etc. just disappeared. No cravings, no thinking 'I have to be good', I just avoided them without worrying about it. My normal giant servings of pasta or rice significantly reduced in size, or got left out. Protein is pretty good at satiating appetite, but combined with the weight training and my focus set on that it was great at cutting out the extra sugar and simple carbohydrates in my diet.
The other option, crash diet first? You'll end up weaker with a slower metabolism, feeling bad because you're hungry, cant eat your favourite foods, crash diets don't work too well and you'll probably give up before you get there. Along with the fat, up to 30% of the weight you lose will come from your lean muscle tissue unless you do some resistance training as well... So looks like the first option is the best.
Build the muscle, eat more protein to build the muscle, feel good from getting stronger, growing and supporting that muscle boosts your metabolism making fat loss much easier and you'll look awesome when you get there!
I love all your podcast episodes Chris but this one was the icing on the cake. It spoke so much truth to me that I’ve seen in my life. Regaining my ability to move through physio has completely changed my daily life. Everyone needs to listen to this Dr. Thanks again. And I’ve been here since the beginning. Congratulations on all your success you deserve it, ignore all those haters like I’m sure you do anyways :)
Chris this Dr is brilliant I am so glad I got to watch and listen to her brilliance!!!
True, yes I want my future self to be stronger and have amazing health... She shared so many take aways!
I also was entertained by how she made you blush lots🎉
Great interview/podcast, thankyou❤
I love this podcast. As a matter of fact any podcast that you are interviewing I listened. I am a Cuban training since my 27 now 57 years younger. I love your book Dr. Gabrielle Lyon. I am so grateful for the way you explain everything, so easy for me telling to my clients I never lied about muscles se your friends is like they never believe me lol. Oh They still afraid of muscles,I really enjoying the book and your podcast. BY THE WAY . I have 6 eggs 🥚 omelets with a spinach wrap with a whey protein shake.
PERFECT way to have my 50g of protein. Thank You both for sharing so much information. In this time of technology is a choice to be ignorant. 📚📒📓
Absolutely delightful. And helpful. Thank you both.
I was an athletic woman most of my life, i was conscious of strength training. I played racquet sports from age of 7. I swam. I ran 40 miles a week. Was a competative race walker. I was always strong. I became a flight attendant at the age of 58. I lifted suitcases, pushed and pulled 200 lb. beverage carts, ran through airports, ran on streets, used all the hotel gyms...at the age of 64 I totally lost all my strength and muscle disappeared like magic. So ???? How can that be explained. I'm 75 now, I can carry groceries, walk for hours, but I have to do the old person roll to get off the floor. I eat healthy, rarely eat out. I am fortunate to have excellent health, rarely get colds. I guess i just want to say that even the best laid plans may not work. But I keep trying.
Protein Synthesis goes down heavily the older people get. Dr. Attia said that in a podcast. Older people should aim for 2.5 to 3.0gr. Protein per kg.
If you don't mind me asking did you use HRT? I've been reading lately that is key to 'maintain' muscle after menopause. I'm sure hoping it works 😅. Sounds like you are going great overall though! Keep it up ❤
@@joannepizel2728 no I didn't. I went through it 20+ years ago. No hot flashes or other symptoms. Didn't feel the need. All the new research wasn't around.
@@_zantetsuken_I saw that video too about increased protein with age. Seems like the human body just waste protein the older we all gey
Are you strength training? You said you were conscious of it but did you do it?
Great episode, Chris and Gabrielle had good banter which made this enjoyable
What am amazing example of a mature, intelligent, and beautiful woman making a difference in the longevity space. Wonderful episode as always.
Great show , thanks both , you are preaching to the converted amazing that people need to be told this ,, use it or lose it ,, I’m 57 nearly 58 ,, I was always one of the boys who played sport all break time and after school, I ran 400m , shifted as an adult to swimming and cycling, heavy weights, rowing . Through my 20s and 30s I maintained my fitness level at ,, ULTRA . I stopped cycling mountain stages of the tour du France, and doing Olympic distance tri at 45 . Changed to weights , bands , swimming and HIIT on the TT turbo trainer . As a result I’m physically just as I was at 28 ,, they had a vote at work and decided I look 42 . 6 ft 4 weigh 80 kg . Fitness level High . Does this affect my life ? Well I haven’t aged , I still feel 28 I do everything now just as I did back then , I have never really noticed getting old . I feel well ,,,young but not just young I feel like a very fit young man ! Married to an equally fit Chinese businesswoman who’s 52 ( 60 kg) 5 ft 7 but looks , with sunglasses on 22 , make up makes the difference 😂. We eat a very healthy diet no processed food , etc best of an east meets west diet with extra protein. No alcohol 🍷 we don’t drink, this makes a massive difference to aging , it’s toxic. We decided 50 would be the new 40 but had to change that to 60 , and God willing ,, we will change that to 70 , who knows?
Dips needs to be in this list of ten
Love your content !! I’m learning so much !! Thank you 😊
5 eggs, 2 sliced cheese, one slice of Dave’s killer bread, one serving of cottage cheese. 780 cal 57 grams protein, 27 grams of carbs, 47 grams of fat.
I love that you worked with the elderly nursing homes ultimately brought me to personal training as our independence is the greatest assets we have working with the elderly on this side is so much more rewarding and I tell them it’s the difference between a quick death in your home or wasting away for years in a nursing home losing all dignity and being neglected and abused as they are not able to provide the care needed with integrity do to many reasons but I digress
Keep your independence
She stressed the importance of the quality of muscle in regards to whether obese people had bigger muscles due to the weight they carry but also said exercise is more important than nutrition.
I disagree, how can you build quality muscle without quality food?
I'm thinking of a person who eats the standard American diet (highly processed carbs, seed oils, high in sugar etc,) vs another person eating keto or carnivore. The latter would have less body fat, higher quality muscle due to a diet with more nutrients and less carbs.
Last 4 minutes was highly impactful. Thank you!
Modern Wisdom is like the new and improved version of school of greatness
My word....You two are on fire....this video is amazing...💚
I love pen and paper!!! It is a wonderful sensory experience, it is creating art! I make my tracking gorgeous!
Thank you, this was very helpful for a fellow ectomorph I've been told since I was 18 your metabolism will slow down and you will gain weight as you get older, 36 and it's still through the roof.
thanks again for giving us all the opportunity to learn the good, important stuff
Pen and paper. Been doing it for years. One page exercise. One page diet. Takes about 3-4 mins a day and I do it while watching TV.
She is an impressive woman, very knowledgeable and great sense of humor.
Carries are the ultimate full body exercise, aside from low bar squats & zercher deadlifts, front loaded, top loaded, side loaded, off loaded
thanks Gabrielle, this was great listening on my Friday work out!
Excellentl! Thank you both ! 🙏🏻🫶🏻
when Dr. Lyon said ''pen and paper'' i accidentally opened my mouth in shock , then laughed at myself for doing so XD
Love this approach. Muscle matters 💪
Amazing knowledge, this is gold
Got the book. Haven'd dug into it yet. Looking forward to it.
This interview opened my mind
Sardines in olive oil. 22gm protein, omega 3, very low mercury.
This was a very interesting talk! Thanks for this
The interesting thing about the way humans are evolving right now is that; I think one of the main reasons why most people are not actively exercising, is because we are transitioning to a virtual lifestyle ( work from home remotely, order groceries online etc )… what’s fascinating is that it’s very clear that society is evolving this way, but our bodies don’t seem to want to evolve to adapt with the changes!
Technology is man made. Men and women weren't made to be sedentary and live sedentary lifestyles.
Walking to the gym. Listening to this. Very interesting. Will do chest and shoulders then listen to the remainder doing cardio at the end.
leaving Ultra Processed Food out of your diet is one of the best things you can do
100% agree with her about muscle.
Lots of good points. I personally prefer the caliper method for determining BF%. Chris for cooking Salmon do this: lightly oil fillets, add salt and pepper, sprinkle of ginger and soy sauce, wrap in foil packet just one overlap, cook in preheated fan oven at 180c for 20 minutes, Done.
I agree on calipers for bodyfat. As long as you doing the same every time. I also monitor weight, strength and waist size (am empty stomach). It all helps build a picture.
Can you provide those instructions in freedom units?
The problem never addressed in these online discussions about diet, is how a normal person is to afford a diet of salmon and filet.
7 eggs = 42 grams of protein Easy
One egg has about only 72 calories, but 6 grams of high-quality protein, 5 grams of fat, and 1.6 grams of saturated fat, along with iron, vitamins, minerals, and carotenoids
G Lyon is correct. Listen carefully.
I love it. Every movement or reason why is what we do in CrossFit
CrossFit isn’t enough
Fascinating
Every time she says 'Skeletal muscle' you take a shot. I died around the 8th minute.
When you cook salmon you wait until the pan is hot… put it top face down for 3 to 5 minutes so it gets to be a nice golden brown. Then flip it.. until cooked through. The trick is the top gets cooked first.
Chris us very funny!! I loved the bit about the Egyptian Pharaoh! :) 😝
Very good show. I'm still not a fan of low fat diets. When I worked in medical/hospital we had many vegan and low fat dieters with cancer and heart disease that they would not be recovering from.
The types of fat and keeping moderation I believe is helpful.
We also saw lots of cancer from HRT for women with menopause. I feel more needs to be researched on that, just like with birth control, statins etc.
"medicine" that changes/interrupts the bodies natural cycle or ability to keep itself alive needs better research( Get to the root, not treat a symptom).
My mother in law was prescribed statins among other pills for pre diabetes etc. At no time did the Dr ask about lifestyle and nutrition. I cautioned her against taking them and getting a 2nd opinion. She never took the pills, 2 yrs later her husband died and she decided to change her lifestyle and eating habits drastically. Problems were solved in a year and no meds needed. That's not the case for everyone, However we need to demand better from our Medical specialists, not cure all pills and ignoring the facts about human physiology and biology.
FYI, there is about 120 grams of magical, highly bio-available protein, in a 18 oz. rib-eye. Nature's perfect food, if you ask me.
Great interview👍
I love Gaby!! She's my idol ❤
Love that you've had some quality women on lately ... Scientists and entrepreneur power houses! ... Perfect role models to bring young women to your podcast. Thank you!
Yes I especially love when they are not just about women being nasty to each other. Only thing I don't like about Chris...I think he may have a slight bias...or maybe I do as most women I've known have not been like the women who are ultra competitive or mean to other women 😅
Great interview, thank you. I can't stomach liver either so I follow the French and make pate with chicken livers, garlic and herbs.
Tip from someone that has had to lose weight and gain muscle now for the third time in life. Bas Rutten's O2 Trainer(a diaphragm training tool) is quite good for someone starting on fitness. Difference between my re-habituation into fitness this time compared to the two previous times is significant. I don't recommend anyone experiment with getting fat and lazy but there are opportunities for learning. Having been using the O2 Trainer I immediately noticed being able to breath while doing workouts which has meant I can better reach muscle fatigue.
Dr Lyon is one of my dang heroes. But Chris you’re pretty funny😊
This is very interesting. I am 60 this year and my muscle mass has decreased a lot in the last few years partly due to a long term health condition. I did hard physical work on my father's farm into my early 20s from before age 10. I also played rugby at a high level and rowed a lot. Then I went to work in an office. I am not overweight at all. In fact, quite slim and my early extreme hard physical work and sport means I am in basic good shape still.
I really want to get my muscle mass back and I am also very worried about my wife who really has no physical strength. I am thinking that using rubber exercise bands rather than weights. Problem is that I have fibromyalgia which is quite limiting although the fact is that exercise does actually help with that.
I still have my phone in bedroom. Unfortunately no more Chris podcast
I always sleep with my phone and iPad in my bedroom. No problem sleeping 7-8 hours.
Interesting conversation. The one thing that presented Dr. Lyon as a researcher was when she was discussing the benefits of consuming 50g of protein in a meal. The scientific data confirms the premise. However there are social factors that prevent a majority of the population from spending $75 for filet mignon for one meal. As she said repeatedly, people must eat daily. That lovely piece of tender meat is out of most people’s budget to consume on any regular basis. Scientists must remember that we live in the real world. Not in a hypothetical model used to control variables.
I haven’t gotten that far but as far as red meat goes…. Hyvee (if you have one) has bacon wrapped filet 4oz on sale literally every week for $3 and a larger sized one for $4. Either one of them is cheaper than an order of friggin fries at any fast food place.
Sam’s Club has 93/7 ground beef between $4-$5 per pound. That’s $1.25ish per serving on the low side and if you double that up it’s $2.50 for 340 calories and 46g of protein.
People just want excuses to not put in any effort. It’s CHEAPER to eat healthy and takes very little research to find the good prices and something as simple as browning hamburger for one example.
I don't get it either. For the price of a large frozen pizza that serves one (or 2-4 people if you believe the packaging), I could buy 2lb chicken thighs and 5lb of vegetables. A bunch of bananas costs about the same as chocolate bar or a small bag of potato chips.
Sure, expensive options do exist but picking those and complaining is just an excuse. She even said the cut of meat didn't matter.
15:33 i lost 165 pounds and had a bit of muscle but i feel like I've been on an endless recomp for the last 14 years. Still managed to keep 140 off, currently. But I've switched my focus from losing weight to building muscle and I've noticed how different my body looks and responds to being at 190 pounds now, versus how i was at 190 pounds a couple years ago.
I am all in about not huge food diversity. I almost eat the same meals every week. Add some new meals from time to time and I can change whenever I feel like it but it is very conforting to know what your are going to eat tomorrow. Cheers from Spain.
Chris, you get a lot of great guests and I love listening to them talk but you rarely ask them hard questions. I so wish you would have asked Gabrielle about how the caloric intake she’s describing doesn’t seem to show up in any “blue zone” correlates.
Great question !
Exactly
HMMMM, I don't know about that, other that they grow all their own foods. However, you will never hear of a vegan blue zone. As far as I know and have read, they all raise their own beef, chicken etc., so I would venture to say they all get lots of protein.
What say you??
The Blue Zone thing has been pretty well disproven. They eat a lot more animal-based food than the book authors let on.
Surprised to hear Dr. Lyon sing the praises of Clomid. I happen to take it and was reconsidering based on the cautions expressed by Peter Attia & Derek from More Plates. Seems the concern is based on long term blocking of estrogen receptors. It's working for me, insofar as it's raising my T levels back into normal range, but getting mixed signals on its long term benefits.
She seems fluffy. I could come up with these answers.
Broil that salmon, Chris. Broiler rack up as high as it'll go. Salmon fillet on the broiler, sweasoned with salt, pepper, paprika, and a little dill. Broil 7 minutes, flip over, peel the skin off that side and season as you did other. Broil another 7 minutes. Perfect! Airfryers have their place, but there are other ways to bring out the best in food too. Baking's good for salmon too, though I find the broiling gives a richer flavor.
I appreciate your interviews and celebrate your success!
I’m curious what’s the difference between resilience and resiliency? Other than people following lingual trends and trying to sound unnecessarily fancy
Brilliant thesis~
Love it🔥👏
Hey, you were talking about the connection between muscle health and resistance to disease or illness....have you ever heard of Jerry Tennant MD? he has a whole health approach that is based on the premise that specific muscle groups act as batteries that supply electrical voltage to organ systems. If the muscle battery is depleated or unable to produce a specific type of electrical current the organ system will begin to have issues functioning properly. really interesting work and builds upon Dr. Robert O Becker's work outlined in his book "Body Electric", which in my opinion is absolutely required reading for anyone studying human performance.
Let's go Chris and Gabrielle!
Salmon is so simple and easy to make properly. Bake it, lemon, salt, grass fed butter slice, approx 24 min for a decent sized filet at 365
man i’m so excited after hearing Bedros Kullian might come on
I usually do salmon in an air fryer it's one of my easiest and fastest meals:
1. cut salmon so it fits if you have big pieces
2. spray with cooking spray
3. season w whatever you want (i literally just go for chili lime trader joes seasoning)
4. air fry for 13 mins on 400
has always worked for me, and the air fryer makes the seasoning kinda crusty on top which looks great
I eat my salmon raw right from the river, much like gollum
Grade Podcast. Have you thought of bringing Dan Koe on?
At a fencing tournament in college, where everyone was masked, my mother arrived to have no idea where to find me, but she was standing by my piste when my bout ended.
“I knew it was you by your calves.”
"I'd recognise those chicken calves anywhere, honey" 😁
Chris, I would love to know your guest vetting process. Diary of a CEO could take a few tips from you as his rep has taken a big hit lately with some of the problematic things his more recent guests have said.
For my own podcast (BulletPoint Fitness) I have looking into PubMed and Sport Science Journal literature to build episodes as close to object fact as possible. And the most recent subject has been maintaining a running habit into old age pain free. A lot of skepticism our there on that one. But everything your guest here is saying is tracking with the research I've been doing. And somehow you keep getting people on who are talking a flat 0% bullshit. It's fantastic! I wonder how long you chat with them before recording starts 🤔
Hats off to you sir! And you continue to be my inspiration mate 💪😎
I like how Chris questioned her on meeting the daily 1g/p protein goal and her proposed solution was...a 75$ steak?
Steak is like 70% fat by energy content. So many easier ways to hit 1g/lbs
Filets are lean, and later she clarifies that lean beef is a great source in general. You can get lean beef for $6/lb as ground or roasts. It also doesn't really have to be lean depending on the rest of your diet.
Find a local butcher, you can get steaks cheaper usually
Yeah I thought that was weird too. I'm 200 lbs and I find getting 200g of protein in daily is a ton of work so I get like 150g and call it a day. I get like 30g per meal 3x a day and then have 2 scoops of protein after my workout. Protein powder is relatively cheap per gram of protein and I typically eat eggs in the morning, chicken or turkey for lunch, and red meat like ground beef or steak (always making steak at home, restaurant prices are outrageous), or salmon for dinner
Where are you buying your steaks? I can purchase several lbs of filet mignon for less than that. A good lean steak is probably 6-11 dollars a lb if you know where to buy it. Ground beef on the lean side is cheap too. I afford beef even on my piddly budget. Where you are living must be much more expensive than other places in the USA...
You can use other meats like ground turkey as well but you miss out on certain nutrients there that are more dense in red meats so getting some is good if you can.
This is really interesting, I've heard from an immunologist specced in cancer research that "the best thing to prevent cancer is to get jacked". Of course that's assuming you're not eating uranium, smoking or keeping your windows open while living in a major urban center.
I agree we all eat,now children in my time would eat anything.
Very few of them were overweight, why because we always would run up and down at every opportunity.
So real obvious that just like we continue to use our brain through out our lives,we should exercise through out our lives.
What parts of our bodies go first eyes and legs.
Get and keep strong legs,at the very least several sets of Squats even air Squats.