Dr. Gabrielle Lyon | Protein & Muscle | Everything you thought you knew but probably don’t.
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- čas přidán 22. 05. 2024
- Welcome to this week’s episode of the Escape Your Limits Podcast, our guest is well known for leveraging evidence-based medicine and cutting-edge science to restore metabolism, balance hormones, and optimize body composition with the end goal of helping others discover lifelong vitality.
Dr. Gabrielle Lyon’s specialty of Muscle Centric Medicine has led her to be featured in Muscle and Fitness, Women’s Health, Men’s Health, and Harper’s Bazaar.
In a year, she will be releasing her first book about muscle centric medicine, and she currently has her own podcast where she covers a variety of topics.
On this week’s episode, we cover several themes including:
• Why obesity is the #1 health issue in America, and her views on how to eradicate it
• The positive impact of protein to help with weight loss
• The trade-off between muscle growth and longevity
To listen to Dr. Gabrielle Lyon’s podcast, click here! / drgabriellelyon
To learn more about Dr. Gabrielle Lyon, click here! drgabriellelyon.com/
0:00 Intro
1:24 Muscle Mass
5:24 Fitness Professionals versus Medical Professional in Fitness
14:29 Does Protein Help with Longevity?
48:43 The True Definition of Protein & How Much Someone Should Take
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Resistant training builds skeletal muscle! The key is being consistent in your training! At 53 years old I work 8-9 hrs a day driving a UPS truck, train 2 hours in AM and roughly 45 minutes in the PM 5 days a week! Get up and get moving !
Watch out for overtraining.
My man! Go get it
I was thinking the same thing too, over training can put alot if pressure on your body 2hrs is really alot fie one day
@@lesiebrown2509 your body is an amazing machine! The number one rule for “Over Training” is : “Over Training” is real , but you ain’t ““Over Training”” !
@@TheRealRealOK Overtraining should be seen as a concern based on volume and intensity of workout and not duration of workout.
“The human machine was designed for hard work.” What a fantastic interview! Total truth, thank you both.
who made the machine?
@@larryputra3692 Jesus Christ, God in the flesh….Adam and Eve were put in a garden
@@ImAyzuh Bruh you insane
@@ImAyzuh Then what about Adams first wife Lilith? Who is sexual wanton known for stealing babies in the night and eating them? and left Adam because they fought about who would be on top during sex as the bottom position is submissive to the top. It's right there in the Hebrew but not in the English translations. The English bible you get is nothing like the original texts.
Eve is Adams second wife. Not his first.
@@larryputra3692 Nature. Evolution is a beautiful thing.
My goodness. Just when I thought I couldn’t love Dr Lyon any more than I already do, I listen to this. She is the absolute bomb. I’m 62 and carry more muscle than most 25 year olds. I’m not at all sick and zero meds. She speaks the truth.
Hur hur hur that sounds so scientific !
@@Haliotro I wish for you a day filled with magic, love and joy. I wish for you something that you have longed for with all your heart. Your fondest desire to come true. Sending love across the miles. ❤️♾
@@LisaAllenFitness 💖💖💖 damn that was good thank you. I wish the same for you! Sorry for my transgressions! 🤗❤❤❤
Well congrats.
@@Haliotro 😅
Her ability to explain nutrition in a effective way is simply mind blowing.
I wish i can talk like that.
I'm female 67 worked doing farm stuff right along with the boys. In high school I was cheerleader and 1st singles tennis. A real girl jock. At 30 I got into weight training. My body took well to it...Today my legs are probably my best feature. My body fat has to be low. I have definition through out and strong...my goal is to see how much I can gain back. I've avoided squats, but today I did some light sets and concentrated on depth and glutes. I have built my bunns. I can't believe it. I also train really hard. I notice some of the guys are uping their game when they see me doing 60 db rows, strick for 8 to 10 reps... I like to just throw on weight and see what happens...I love my life. I'm retired and now I have all the time in the world to invent myself...Thank you I love this guest. She is Goat.
Wow you sound like an amazing person. Very inspiring. "U gotta sub in me"🤣 take care shorti😊
Excellent interview. At 68 years old and living with chronic illness, these things have become very important to me. I’m not sure if I’ve past the point of reversing some of these effects of a relatively sedentary lifestyle, but I learned a lot and will start incorporating as much as I can possibly do. Thank you both!!
So glad you found it helpful! :)
I was just thinking about this on one of my weighted walks. I passed three ladies in uniform in high school who were dressed for some physical after school activity. They were carrying bags of and eating McDonald’s. What made me take pause was noticing that they weren’t fat but how soft and curvy they were. I’m in my early 40s and I remember having much more muscle at that age. Our human physiology has changed.
Up until 3 yrs ago I was on statins, blood pressure tabs and protein pump tabs.
I have never been offered solutions other than meds.
I looked into it myself. I went keto and joined a gym. I went for long dog walks.
In 3 months I lost 42lb, despite putting on significant muscle. I used to weight train and Arnies advice that once you have had muscle it comes back easier is true.
When I revisited my doctor he sent me for my regular blood tests. The results amazed him.
Despite being 63 my blood pressure had dropped to that of a healthy 30 yr old. I'd stopped all my tabs.
My blood results were perfect and my pre diabetes had disappeared. I no longer took lansoprazol, the protein pump, as I no longer had acid reflux. My libido rocketed....I even got some teenage acne 😂
He was shocked but in fairness he listened to what I'd done and made notes. Doctors exist in a bubble and have less exposure to other solutions than you may think.
Amazing well done ! May others take heed of your progress and hopefully learn from it - Dr deepak chopra says the bodies nature is to heal itself, which is true, we just need to use it well and give it the right fuel !! If you haven’t started on the microbiome yet please start that journey ! Your body will thank you x
@@willcook403❤😂❤😂❤😂❤😂❤😂
This was so informative! So many questions answered for me since I am a 70 year old girl and in the best shape of my life due to exercise consistency, each decade giving my body the nourishment that is needed and how at this age protein is my muscles best friend..thank you for sharing all this knowledge!
Great to hear you are in a great shape!😊 Not to be nosy, but how much protein roughly are you including in your diet?
Lifting is clearly good. However, much of the opinion expressed here may be plain wrong with respect to aging adults.
In multiple mice experiments, inhibiting MTOR1 improves muscle mass and delays sarcopenia in aged mice. It could be that restricting MTOR1 in aging humans also improves muscle mass. Human experiments are trying to get off the ground in this area.
If any scientist or clinician acts like they know the definitive answer, and does not inform you of the current theories, don't believe them!
"We found mTORC1 (mammalian target of rapamycin complex 1), a well-established positive modulator of muscle mass, to be surprisingly hyperactivated in sarcopenic muscle. Furthermore, partial inhibition of the mTORC1 pathway counteracted sarcopenia, as determined by observing an increase in muscle mass and fiber type cross-sectional area in select muscle groups, again surprising because mTORC1 signaling has been shown to be required for skeletal muscle mass gains in some models of hypertrophy."
Joseph GA, Wang SX, Jacobs CE, Zhou W, Kimble GC, Tse HW, Eash JK, Shavlakadze T, Glass DJ. Partial Inhibition of mTORC1 in Aged Rats Counteracts the Decline in Muscle Mass and Reverses Molecular Signaling Associated with Sarcopenia. Mol Cell Biol. 2019 Sep
I am not saying that I know the answer here. However, I am telling you that neither Dr. Lyon nor anyone else knows the answer with any degree of certainty at this time.
@@jackbuaer3828 🤡
@@jackbuaer3828 paper scientist lol we need to up our meat intake as we age
@@jeffbro1021 If increasing meat improves your blood work then you should do it. If it makes your blood work worse you shouldn't do it. You should find out the lowest all cause mortality measurement for each blood test and that should be your goal, rather than being in just the lab reference range. People should experiment with different dietary factors, do quarterly testing and find out what works. Just doing something because some Scientist or bro on the Internet told you to do it is bad advice.
She is AMAZING....thanks for inviting her!! 😀
I am a Sports Medicine physician with an Exercise Medicine clinic. People like my clinic because I don’t prescribe medications. Yet, what I “prescribe” is something you don’t need a doctor to give.
You go to a doctor to get what only a doctor can do: prescribe medications or give surgery. You don’t need a doctor to start walking more..start doing resistance training.
Making any issue of “why don’t doctors recommend (exercise, good nutrition,etc)” is taking personal responsibility away from the individual and making the medical community responsible to do what almost anyone can choose to do without a doctor telling. Why aren’t patients asking “doctor, is my medical issue something that should limit the type and amount of exercise” rather than expecting the doctor to know all about diseases AND to also be fitness trainers.
Now, are their medical conditions that should have prudent exercises ..yes!
However, 80% of medical issues have no reason why that individual can’t start waking and resistance training and yoga/Pilates.
Finally youtube recommends something good
Really enjoyed this and it's accessible enough to share with older family members who I think need to hear more of this
Keep up the good work, please!
Glad you enjoyed it!
Facts
The last video was jam packed. This one is as well. I knew something was wrong with me 20 years ago. I spend a good solid year in the gym. Lifting and cardio. Lots of movement in my whole life. But very poor bulk or noticeable muscle add on. I was always metabolic symdrome bordering. I at like trash and didn't stop eatting the whole day. Super excess calories my whole life. Protein blocking by excessive calories or something like that was probably my problem. Or obease blowing protein mtor something. Great talk. I'm finally skinny/less fat. Now I'm honing in one calories and macros to see if I can get some gains.
Hi Mat.. it's your old school friend Simon Henry...love the podcast, especially this episode as it relates to protein, something I've increased as I've got older as I still train hard. There's a lot to be said for lifting and protein intake as u get older. It seems that especially here in the states, more credence is given is given to 💊 popping than lifestyle changes. Very knowledgeable guest... I've been watching her for a few years now. Keep up the good work.
Hi mate, great to hear from you again,…
please send me a direct message or connect through LinkedIn or Instagram, I would love to catch up with you again, please let me know which country are living in now?
Matt 💪
Wonderful conversation as always Dr. Gabrielle👌
I love this podcast! Makes so much sense!
the spectrum and the depth of Dr's knowledge is impressive.
Thank you Matt for this valuable podcast. I love that you talk to so many experts that look at the fitness wholelistically instead of just what’s typically on you tube. Your guest is smart and beautiful. Thank you.
Glad you enjoy it!
Thank you so much Dr. Lyon
Great podcast, no gap fillers, pure unfiltered information, an abundance of knowledge. You've earned a new sub!
I'll do it, I have amped up my lifting since listening to you Gabrielle. I actually laughed the other day sitting in the chair getting my hair done, and for the first time since I've had my fit watch, it said, stand up and move! I just ordered a weighted vest too😊 Thank you for this awesome talk!
Thank you!!!
DR LYON IS A GIFT TO ALL OF US
Excellent interview. She makes the point about the importance of muscle in a way that I have not seen from many others. I just wish more doctors in the UK were aware of this and the importance of high-quality protein and strength training for those of us who are in our middle age. (I have been doing strength training in a more sustained way for the past 6 years, and it has definitely made a difference.)
The interesting thing about those concerned with too much protein is they usually bring the insulin generated from protein intake as well but the insulin spike from carbs is significantly higher and though America is 70% plant based in general, most are eating refined, overcooked carbs in high consumption. The reality is, 9 out 10 if you properly manage blood sugar, you lose weight and improve metabolic function, biomarkers, and longevity. Finding the balance of prioritizing protein and consuming the "right" carbs will help to achieve that.
Thank you! 😊
GREAT INFORMATION! Thanks to both of you 🙏💚
My favourite Dr.! ❤️
because she's catering to your desire to feel good about meat ... and butter.
Thank u to you both for addressing the question about protein intake and longevity. Dr Lyon i was relieved to learn that mtor is stimulated differetly in the muscle and other tissues. Thank you so much!!
Your audio needs some love. Thanks for the episode.
Excellent. Focus on your protein first in any nutritional plan. Quantity and quality. The rest will follow.
No. That's ignorance. Protein is the last thing you need to focus on. See "Protein myths"
Lovely guest. I really appreciate her point of view in regards to health. Perhaps a bit of confirmation bias on my end, but who doesn't love that? Lol. I'm quite happy to hear anyone preaching that consuming adequate dietary protein, preferably from animal sources, and physical activity are essential to health.
She is just phenomenal!!
Excellent discussion!
Gabrielle thank you for all your contribution to true scientific nutrition. Not only are you very well educated and on point, but very passionate about sharing the best nutritional information with people. 25:00 mentioning obesity, sugar makes people fat, not protein, or even fat for that matter. Sugar is pretty much toxic to the body. Especially processed sugars. Get rid of sugar in your eating regimen, say goodbye to obesity and diabetes. 😁👍🥩🏋🏻♀️
You talk over my head , I get something so I will keep watching !!!!
I only like observing or learning from the most impressive specimens of their professions, and she has my attentiveness. 💪💯👍
Keep on going 💜👍 love the content
Dr Lyon is brilliant, great interview
Awesome information thanks
Lot of thought behind those questions - top work
I respect you highly at the best of times Gabrielle but 57 mins in, and you've iced the cake for me!🤩
L❤️VE your no nonsense approach to health care.
Another great podcast together guys.👏
Thank youze!🥰
Excellent channel! Because Dr. LYONS is on it!
Great interview!
One of the most informative interviews on CZcams I've to date! With regards to protein I've personally found that having at least 3 or 4 different protein sources daily helps keep me healthy and free of digestive problems that could arise from higher than status quo protein intake. Keep educating the masses, we could help save the quality of life for millions across the world.
very informative vid thank you
Great information thanks for the video 😊
I've learned in the over 60 years with the SAD (Standard American Diet). It takes decades to affect the human body, and the government, FDA, food processing industries, pharmaceutical companies, hospitals, clinics, any industry that benefits in keeping people in alive longer and in poor health for waiting for their next meds and/or surgery to keep feeding these industries in 100s of billions of years. I began to change my eating habits and began exercising 6 months ago. I lost over 50lbs, my aches and pains disappeared, all my old age feeling have disappeared. I consume one to two meals a day with drinking freshly squeeze lemon and water all day long. My food consist of grassfed meats, wild caught salmon, eggs, veggies, and berries. I lightly jog 4 miles every other day and strength train the other days - 6 to 7 days a week. It takes a little time to get use to it, now my body demands it over my mind. No alcohol nor processed foods, breads/pasta, especially no table sugar or sweetners. I am only able to do this by quiting my job as a lineman at the age of 60. Many of my co workers (including me) were overweight (due to fast food breakfast/lunch). They still are overweight, after seeing them after one of co workers just past of cancer and he was 54 years old. They were impress by my physic and youth look at 62. I adviced them to seriously look into their eating habits at the least and they will improve, but I know it will be difficult, because I did try this while working. That is why I quit my job to focus on my health. My money willnot follow me to the afterlife. Also I refuse to wait for death and feed this above industry. The crazy thing is the 1st thing asked of me is my medicine list. Be ause at my age they expect me to be part of their money machine.
I think the point regarding restriction of mtor is clearly misunderstood here.
As in studies with rapamycin / rapalogs restricted mtor increases life span across the board in many species . Trials on humans have yet to be carried out but those that are restricting mtor appear to be thriving . With mtor you grow and thrive but you do speed up aging. I will continue to follow the science of the longevity scientists .
Love HER!! Excellent interview ~ please take charge of the SAD food pyramid!💪🏽
I agree
Q? - I want to understand, on petechiae of liver... it's been widely documented that pronounced levels of protein can petechia one's liver rendering it somewhat lifelong damaged and incapacitated -- where's that threshold? How much is too much? How should the average consumer understand? Still appreciating all these new & recent info contributions! Eye-opening!
thank for the upload i got a lot of value from it.
Glad it was helpful!
I was thinking of starting to eat liver once a week.. interesting video and very informative. .
Very high-quality discussion. Dr. Lyon is quite knowledgeable and articulate, providing much food for thought.
Her arguments/theories can be dismantled in seconds. One only has to point to the 5 Blue Zone areas/populations who eat no to low-moderate meat, and low to moderate protein in general. Not one of these groups has a significantly high protein diet, and yet these are living examples of entire groups who are collectively living longer and healthier than the rest of the world.
While pointing out that the typical American diet is one of the highest in the world in meat and dairy, and thus gets plenty of protein, and yet are one of the unhealthiest peoples with ever growing rates of chronic disease.
Clearly there is *a lot* more than just protein going on here. I would be a lot more worried about things like inadequate exercise, too much processed food, too much refined/concentrated carbs and sugars, too little nutrient dense vegetables, over consumption of calories, etc before worrying about things like beef consumption (I couldn't roll my eyes anymore than I'm doing now).
She is so focused on a particular tree, that she is losing complete sight of the forest all around her, which is unfortunate, because she does seem to be an otherwise intelligent person. Her mantra should switch from *PROTEIN* to general health.
@@justinw1765 what people or societies eat no meat? I never heard of that except for religious reasons but no native populations.
@@davidplyler8173 There are 5 Blue Zone groups--most of which have traditional-ancient diets (which are in between low to moderate meat consumption compared to typical American diet), except for one, which is the no meat group. This is the 9, 000 strong Seventh Day Adventist community in Loma Linda, CA (yes, a religious group).
Researchers have been observing, tracking, and researching this group (and other 4 Blue Zone groups) for decades because of their unusual *collective* health and longevity.
They are widely regarded by researchers to be the "cream of the crop" in health and longevity of all 5 Blue Zone groups.
There are some videos on youtube of the elderly gym there where there are 80+ year old men, doing multiple pull ups on and flipping themselves around pull up bars for example. Clearly they are doing something right, and clearly protein is over rated/hyped.
It should be noted that the health and longevity of these 5 groups is NOT all just about diet. There are other common factors besides the common diet factors of a lot of whole food plant foods, etc They are more physically active, they have more developed communal lives, they have some different attitudes/perspectives/approaches to life (such as being more laid back, minimizing stress), etc.
I'm not saying a person has to eat no meat to be healthy or even maximally healthy. I personally eat and think that sardines with bone and skin are pretty much a super food (i.e. especially nutrient dense).
But people definitely should avoid the massed produced, factory farmed type meats. If they stick with hunted or wild caught, this would be much better. Also cutting down amount some, and especially saturated fat while upping nutrient dense whole plant foods, would help.
@@justinw1765 Blue Zones😂😂😂
The problem with exercising is the pain. It hurts so bad. I have been training for 5 weeks now and the first week was horrendous. No visible signs of progress yet. So this is the thing, it is free but difficult, painful, and you have to be patient to be able to see the gains. However I am focused and I mean to change my metabolism to get healthier.
Smart lifestyle
S - Sleep 7-8 hrs/night
M - Muscle building (Resistance 3x/week )
A - Alimentation (Protein 1g/kg, No processed foods, 100% organic, No snacking)
R - Reduced Carbs (120g/day)
T - Timing (IF 16/8, HIIT 1-2x/week )
Dr. Lyon is my protien Guru
I appreciate doctor's point of view a lot of good information. what is missing here is the connection between the gut condition & protein turn over as discussed. The reason we see more sarcopenia is not only b/c ppl don't eat enough protein it's more to do with sustaining the ability to build muscle bone complex via support of animal fats and eliminating disruptive plant sources ... I've seen it in first hand
Much of what was said in this interview may be completely wrong with respect to aging adults.
No scientist has a good understanding of how MTOR interplays with aging and muscle mass. In multiple mice experiments, inhibiting MTOR1 improved muscle mass and delays sarcopenia in aged mice. It could be that restricting MTOR in aging humans also improves muscle mass. Human experiments are trying to get off the ground in this area.
"We found mTORC1 (mammalian target of rapamycin complex 1), a well-established positive modulator of muscle mass, to be surprisingly hyperactivated in sarcopenic muscle. Furthermore, partial inhibition of the mTORC1 pathway counteracted sarcopenia, as determined by observing an increase in muscle mass and fiber type cross-sectional area in select muscle groups, again surprising because mTORC1 signaling has been shown to be required for skeletal muscle mass gains in some models of hypertrophy."
Joseph GA, Wang SX, Jacobs CE, Zhou W, Kimble GC, Tse HW, Eash JK, Shavlakadze T, Glass DJ. Partial Inhibition of mTORC1 in Aged Rats Counteracts the Decline in Muscle Mass and Reverses Molecular Signaling Associated with Sarcopenia. Mol Cell Biol. 2019 Sep
I have experienced this in my personal life. Amen. Animal based diet has cured my gut and is providing for my daily needs so well, I can't be more thankful.
@@jackbuaer3828interesting! Thanks for sharing!
I love when she said about Singapore synthetic meat “ why are we doing this????” Why find a fake ways to feed People!!!! 100% agreed !!!!
I completely believe in this lifestyle change and have changed my own life because of it. That is why I invested in Revero! Can't wait for this company to kick into high gear and save some lives!
I'm lifting while I watch this. 🤣🤣
Im 74 and have never been over weight more than 15 pounds,. I know genetics is a factor,but in my early 20's I hand loaded freight for five years before commercial trucking. Id go a little overboard with the loading so as to make it a workout. I dont have a sixpack or huge muscles ,but am physically well proportioned. You guys are right about muscle along with activity burns extra weight off ..You dont need a grueling workout or crash diet.. Just maintain activity like walking, swimming or what you like. Have you ever had these bicyclers come through your town with the leotards on ?? How many of those folks do you see overweight? ( perfect example )..But thats overboard.. I do suggest never drinking soda pop...That shits poison.
Mamils
fact
I like what you say Gabby!
First, I love the dog,he seems cool.
Any book you recommend on starting this diet ?
Thanks Scott
I’ve see so many plant based athletes look amazing! I know at 61 I feel so much more energy eating plant based! My skin looks youthful and young! My joints feel great! When I ate meat in my 30’s Early 40’s I was tired with bad skin! I choose not to kill animals now! Energetically it doesn’t make sense! I also know of fruitarians that are athletes that look amazing! I think people have to try for themselves and see when they look and feel their best!
Good questions.
Danielle is super knowledgeable ❤ her 💪💪💪💪
So many ads on such a valuable video, hard to remain on track 😩
What protein powder do you recommend?
I am vegan and body build, I weight 66 kilos, I have 120grams protein on a non training day and about 140 on a training day. I am building muscles and have no issues, this talk makes sense to me. Lots of people talk to me about diets and they just don’t get it and listen to the media. The media only cares about profit, you don’t make money from people who are well. P HARM acy, clues in the words
Of course you can build muscle on a vegan diet.
But the ratio of calories to available protein is way worse compared to animal products. So, you will have to consume a lot more calories to get the same amount of protein, unless you substitute with powders. I guess this is what you do anyway, right?
@@Siegbert85 yeah I managed to not over consume calories but get protein, it’s harder being vegan but not impossible
" this talk makes sense to me"
I think you left out a word.
@@Siegbert85 "you will have to consume a lot more calories to get the same amount of protein"
As I've said 100 times... You don't NEED "the same amount of protein". There is way more protein in the American diet than gets used.
I agree with you. You can get plenty of protein from plants. After all that’s where most Animals get theirs from lol. Protein is necessary for skeletal muscle and survival but the amount of protein that the mainstream media suggests is ridiculous depending on your exercise routine and your physical or medical condition.
1:12:36 So many questions answered and debates put to rest by this one single statement.
Coach Greg needs to make a video on this
Has coach Greg been on this podcast yet? Would be a fantastic guest
The concept of bulk muscle is your healing reserves. That blew my mind when she said that. It makes sense. If you get sick. Fast. You have instant BCAA's to donate to the area of damage. But if training I'm sore way too long. I need to start on the proven supplements. Not the garbage ones.
Sounds like bunk. I heal in a day, and I have small muscles. I also eat low-protein, high-fruit. But that's probably why I recover fast. I've heard the same from other high-carbers. It's either the quick carbs, or maybe we are just so healthy
This is super interesting to me as I've been workingout for the past 11 years. I've done every diet possible and as I get older i've figured out that If I eat 1-2Ibs of chicken and a cup or so of rice a day Split up into a few meals I feel my absolute best and my performance in the gym is way better than if I ate it all at once in one meal. Which chicken is Rich in amino acids especially leucine. I rarely eat red meat. As I feel it doesn't fill me up as much.
Get off the chicken and go red .meat huge difference in health benefits
@@markcredit6086 I've recently been adding it in more.
Too much chicken will give you manboobs. Start with some ribeyes before it’s too late! (Joke:it’s never too late to switch to ruminants, which have lower bacteria than poultry).
@@margomoore4527 that type of meat is hard for me to get. I do eat bison
Isn't cancer the result of the body's inability to recognize and clean up damaged (damaged) cells? I remember watching another doctor explain that. I think that video has been de!eted. A body functioning at optimal level will be able to destroy damage cells and a body not functioning properly allows the cancer cells to spread. It makes sense to me. Our body, when fed all the nutrients it needs, will heal itself. I truly see my body that way. Once I began my carnivore journey my body heals faster, my skin glows. I got into a motorcycle accident, nothing super serious but bad enough where I couldn't walk after the swelling came. In less than a week I am 70% mobile. When I was vegan and fell out of tree my recovery was much much slower. My cuts left scars. This time around my cuts scabbed up in a day.
In regards to what Dr Lyon mentioned about 30-50 gram servings of protein. What about the thesis of ingesting larger amounts between 50-100 grams less often only 2 times per day? If repeated consistently pretty sure your body will uptake the protein and utilize it.
Listen to 59:25. First and last meal are most important. Also, I have heard a podcast where she mentions one of her prescribed dietary protocols for fat loss being two meals per day.
My grandfather died at 103 years old. My father is nearly 90 years old and I nearly sixty years old. Both my grandfather and father did not eat a high protein diet. My father was overweight most of his life. As he got over 70 years, he slimmed down (mainly because of becoming diabetic). My point is genetics really matter when it comes to longevity. Vegetables and spices plus omega 3 fatty acids are more important to longevity than protein is my belief. I eat a high protein diet to maintain muscle mass and I believe it will affect my longevity but I would prefer to keep a muscular body into my 70s than shrink away and become weak and muscular and my grandfather and father become even if I die earlier.
I’m listening to this with my headphones on the treadmill and that caching sound nearly stopped my heart!!!
Great information. I'm 67 years of age and workout at least three times a week. I take a multi vitamin ,whey protein and creatine. My only concern is that I have issues with my joints. Can you suggest any other supplement that might help beside the usual joint supplement. Thanks.
I’ve heard fish oil or omega 3 help with that.
Omega 3 is one of the most potent substances for addressing the root problem with joint pain from a medicinal perspective. However, if you are jogging, I wouldn't recommend that. Even David Goggins, ex navy seal and motivational speaker, has destroyed his knees from running too much. Go for walks, remember joints have to be 'lubricated,' so make goals daily to get the joints moving and rotating without any extremities. Windmill with your arms. Get up and down. Walk in the sun for 30 minutes to an hour. Any cardio you do find ways that aren't too challenging for the joints but get your heart pumping a little bit extra. Do things in moderation. Cut corn/soy/canola oils and sugars. Instead, use cold pressed olive oil (helps prevent osteoporosis/maintains brain health), fall in love with raw honey for it's numerous benefits, and research Burdock Root as i hear it helps joints and bones specifically. Avoid majorly processed foods and eat a wholesome diet. You'll do just fine. 👍
So I’m a Chiropractor, with a basic medical type education, and certainly not a biochemistry whiz. That said, I understand the language to a great degree. I find myself in a dilemma. I have cancer. I’m a strong and (otherwise) healthy 74 year old. I’ve chosen to deal with it in a non standard way through ketogenics and Scot inhibition and fasting. I’m basing my therapies on Dr Seyfield’s work at Boston College. Protein includes Glutamine which cancer can ferment. Because of my age I’m sensitive to the sarcopenia issues but i also need to be in autophagy much of the time. MTir and autophagy can’t coexist simultaneously as far as I know. In addition I have cysts on both kidneys and have been leaking protein into the urine for a few years. I used to be overweight and abuse alcohol. I haven’t checked my GFR yet but it would seem axiomatic that I’d need to limit protein. I just have no firm guidance on how much is too much and how much is not enough. I’m still working and adjusting people and energy and strength isn’t bad. I’ve gone from about 134 kg to 94kg on the keto/carnivore diet and have quit caffeine and no longer need my ace inhibitors. I’m just kind of flying by the seat of my pants, and using my subjectives to guide me. Seyfield has determined that cancer is more metabolic than genomic. Love some comments.
Try lion diet for 1 month. Get your numbers checked. Try it for a second month-check them again.
This woman's voice is therapeutic and she should do relaxing tapes 💯🙏🏋️🤔
i wonder if the host was as frustrated with dr. lyon's very, very frequent interrupting him as i was? nevertheless, great information. thank you.
I just was watching the first podcast yesterday.🤭
The most efficacious way to test nutritional hypotheses in humans is to look at specific populations with high longevity rates such as those found in Okinawa; Hunza; Sardinia; Ikaria etc. As elucidated by the Center for Biology of Aging Research at Harvard Medical School; the diet of these people mainly consists of organic vegetables and fruits with low to moderate protein content.
That part is a lie or mistaken impression based on visiting those places during Lent. Fact is, blue zone people eat a diet rich in meat.
The sound of her rings banging against that wood table is insane
The answer is not all that clear here ” Campbell agreed. He co-authored a new study in JAMA Internal Medicine that did not find benefits from raising protein intake for older men. This could be because the intervention period, six months, wasn’t long enough. Or it could have been because the study’s participants had adjusted to their diets and weren’t exposed to additional stress from illness, exercise or weight loss, Campbell said."
"Per-meal amounts. Another recommendation calls for older adults to spread protein consumption evenly throughout the day. This arises from research showing that seniors are less efficient at processing protein in their diet and may need a larger “per-meal dose.”"
"Based on her research, Volpi suggests that older adults eat 25 to 30 grams of protein per meal. Practically, that means rethinking what people eat at breakfast, when protein intake tends to be lowest. “Oatmeal or cereal with milk isn’t enough; people should think of adding a Greek yogurt, an egg or a turkey sausage,” Volpi said.
"Protein in all forms is fine. Animal protein contains all nine essential amino acids that our bodies need; plant protein doesn’t. If you’re a vegetarian, “it just takes more work to balance all the amino acids in your diet” by eating a variety of foods, said Denise Houston, associate professor of gerontology and geriatric medicine at Wake Forest School of Medicine in North Carolina."
Why Older Adults Should Eat More Protein (And Not Overdo Protein Shakes), Kaiser Health News, Judith Graham | JANUARY 17, 2019
Always better to consume whole foods rather than shakes. How absorbable is the protein powder you’re using?
Whey, Pea, and Soy protein powders tend to produce substantially similar results in terms of muscle building in the studies below. Since I am vegetarian, I there is only so much high protein food I like. I have some tempeh, eggs, pumpkin seeds. I use whey protein powder, about 30 grams per day as a supplement. I used to use a pea protein powder mix. Whey is supposed to be the gold standard for muscle building, so I would guess all of the aforementioned powders are similarly absorbable since they tend to produce similar results.
"For example, a recent study looking at the effects of either whey or pea protein supplementation found no difference between groups in strength, power, CrossFit performance, lean body mass, and body composition after 8-weeks of training. Banaszek 2019 Of note, the average protein consumption was approximately the same at 1.8 and 1.7 grams of protein per kilogram bodyweight for the whey and pea protein groups, respectively. In other words, the protein dose was pretty high and overcame any apparent differences in EAA content or bioavailability.
In another study, Joy et al. took 24 college-aged males and trained them 3x/wk for 8 weeks while providing them with 48 grams of protein from whey or rice. The authors hypothesized that at this level of protein intake, muscle protein synthesis would be maximized from either protein supplement. Similar to the Banaszek study, both groups saw similar increases in 1RM bench press and leg press, and increases in peak power in a Wingate test. The authors also noted that there were, “No detectable differences were present in psychometric scores of perceived recovery, soreness, or readiness to train.”Joy 2013.
Hartman et al. measured the strength and muscle gain of 56 young men after 12 weeks of training 5 days per week. The men were randomized into one of three groups that consumed milk, soy, or sugar after each training session. There were significant increases in strength for all groups, but no differences between the soy or milk protein groups following 12-weeks of resistance training. With respect to hypertrophy, it did appear that there was a slight advantage in those who consumed milk compared to the soy group, however this finding was barely statistically significant. Additionally, the soy group was consuming 1.2 g/kg/day of protein compared to the milk group consuming 1.4 g/kg/day, which may have influenced this small finding.Hartman 2007
Babault et al. took 161 bros and separated them into three groups: placebo, whey, or pea protein. Each group was instructed to take 25 g of protein (or placebo) twice per day in addition to training 3x/week for 12 weeks. Both protein supplementation groups outperformed the placebo group for strength and hypertrophy, however there were no significant differences between pea and whey protein supplements. Babault 2015
Source: Barbell Medicine Guide to Protein
By Jordan Feigenbaum, May 28, 2021
Hi matt,
I'm the same as you
I use to love Liver and onions
as a kid ,
So tasty , i think you don't realise
What Liver is, you wouldn't get me
To eat it now no matter how good
It is for you .
This woman is the dunning Kruger effect personified
learned a new term thanks to you!
So, why does a high fat diet such as Carnivore do so well for our health and weight? I generally keep to 70% fat and 25 % protien and balance carbs. I don't gain weight, but lose it. I also eat more than if I were eating carbs. If I don't eat enough, my body will store in fight mode. I eat almost 80% more calories on Carnivore than the typical American diet I had before. In addition I have cured leaky gut and all associated autoimmune disease related symptoms. How do you explain this?
We hat exactly specifically do U eat on carnivore
She's acting like people don't eat enough protein, but the typical American diet that is very high in meat and dairy is naturally high in protein. Clearly protein alone is not the issue here, but lack of exercise, lack of healthy diet, stress, environmental pollution, too much sugar, over calories, etc (and perhaps also more esoteric issues like acid-alkaline balance). For myself, I feel better when I eat low meat, but moderately high protein (some meat, lots of lentils, some pea concentrate, etc). When I do eat meat, I eat things like sardines with bones/skin, or wild Alaskan salmon, pollock, or cod. I find these don't make me as tired/lethargic as when I used to eat a lot of beef, chicken, especially pork, etc. (and I was young then!).
Meat sources of protein tend to be more acid forming than plant sources, and I've noticed paying attention to that balance of alkaline and acid has been very important in my health journey. When I eat a more alkaline reacting diet, I get sick far, far, far less often and if I do, don't stay sick for more than a day or two (3 at most). Covid for example, I only had active symptoms for about 1.5 days, till my fever broke, and then I was just tired/lethargic and had a loss of taste/smell for about a week after (not symptoms of active infection). Considering I've been paying attention to this for almost 3 decades now, and have seen patterns repeated over and over, I don't think it is just some kind of fluke. I just feel better on a diet high in nutrient dense vegetables, and to a lesser degree fruits (particularly the lower sugar ones like avocado). Also eat a fair amount of easier to digest legumes like lentils, a fair amount of quinoa or smaller amounts of brown rice. Keep to the healthy fats (but don't over do these). Lately, I get most of my fat via hemp seeds (and occasional krill or cod liver supplementation), and a little bit of other seeds and/or nuts. But when I cook, I put a very thin/light layer of avocado oil.
She really needs to look at the Blue Zone research and populations. These have commonalities that go beyond just diet, but one of the diet patterns is that these all range from no to low-moderate meat consumption. Not one of them eats near as much meat as a typical American diet. But very high in whole foods, particularly vegetables. The healthiest and longest living of that group, seems to be the Seventh Day Adventists who collectively eat vegetarian (I'm not saying that one needs to be completely vegetarian or vegan to be optimally healthy). Tbh, they probably are not getting quite enough protein optimally, but yet their diet and lifestyles still allow them to live longer, healthier than average.
The above kind of puts a giant hole in her belief systems. They are a living example that one doesn't need a super high protein diet to stay healthy into your elderly years. And we're not talking just a few people here, but 9, 000 strong community that collectively and on average are living far longer and healthier than the average American. Again, it is not solely about diet--their communal life factors in, they are more physically active than the average American population, etc.
Btw, I've found that there are tips and tricks to increase the bio-availability of protein powders. I put them in some skim, A2 only cow milk and culture (with a blend of yogurt and kefir microbes) say the whey or pea concentrate in with the milk. Leads to it feeling less bloating, and doesn't make me as tired.
Elderly people need a high protein diet when they get older, but they don't get it, especially as they have concerns they'll choke. I don't think there is such a group as you're implying that doesn't need more protein as they get older. It takes more to break it down as they get older, but if you never jump-start anything, it all goes away eventually.
What you might accidentally be referring to is calorie restriction, which sends the body into survival mode and lowers the amount of work the digestive system has to do, increasing lifespan, but decreasing quality of life. Americans live a long time for being sedentary, and Europeans are alcoholics.
@@JosephTurcotte117 Dude, there are videos of 80+ elderly men part of the Seventh Day Adventist community, in the community's gym and pulling themselves and flipping themselves around pull up bars.
The proof is ever in the pudding. Clearly these folks are not just increasing longevity, but also *quality* of life.
So when you're in your 80's, I expect you to upload a video of you doing multiple pull ups and flipping yourself around pull up bars. But, on your current diet, doubt that will happen. You're going to be like most Americans--hobbled and feeble, walking around with canes/pushers, or in a chair.
Or, if you juice and eat a crap tonne of calories like a percentage of people watching videos like this one, you'll be lucky if you even make it to elderly years. The list of body builders etc who die quite young is quite long. And it is NOT just about their steroid use, but also that they eat ridiculous amounts of calories and meat while overly stressing their bodies out.
Two very stark and overt extremes here.
@@justinw1765 I encourage people above a certain age to slow the hell down, having seen them ALL go hard until they break their bones. This is NOT unique, and has nothing to do with their current health. The boomers even admit they refuse to let go of their youth. They consider it positive, which is why this is such a problem. Also, studies show people that eat red meat are capable of taking care of themselves later into life than vegetarians. So, you're not even looking at the big picture, but just what dim-witted older people are doing, which is wrong.
Ok
Medieval diet. I mean the real meals of 1500's was definitely what a farm would have. Eggs, milk, cream, meat on occasion. Lots of fat and protein. Harvested foods and presserved/rotting foods after harvest.
Clean air, no preservatives, no watching tv on the couch, no drugs, probably plenty of exercise (no cars)
1500-1550 | Life expectancy: 50 years
1550-1600 | Life expectancy: 47 years
Expectations of Life: A Study in the Demography, Statistics, and History of World Mortality, H.O. Lancaster, April 6,1990.
Medieval people ate mostly grain and beets, speaking about the masses. They didn't eat lots of animal products at all since this was mostly reserved for the upper classes.
@Taiwo Omotosho Well, not as high as today. That's for sure.
Getting into your 80s was practically unheard of
Hi , I love this interview! Such a good point about lutein. I am a 60 year old woman and I do have issues with constipation when I increase my protein. I eat plenty of fiber and drink enough water. Should I be taking enzymes? Is this a common problem?
What kind of protein are you eating when you increase it?
I also have issues with constipation, started using Keto Chow minerals, has greatly improved, I think from the electrolytes in them.
She is speaking about leucine, not lutein.
Dr. Elizabeth Bright says that constipation with a carnivore diet is a sign of low thyroid. But try getting your dr to acknowledge that! I take a supplement made up from Jerusalem artichokes aka sunchokes, that keeps me more regular. When that’s not enough, I eat 5 prunes. Hard uncomfortable stool is worth taking steps to avoid.
Exercise being resistant training only or cardio as well?
If done right then resistance training is all you need. Keep rest between sets to a minimum so your heart rate stays elevated throughout your workout. For more info look up Drew Baye. Of course that does not mean you should sit in front of a computer the rest of the time. Be active in your life....go for a walk, bike and do some physical activities you enjoy every day.
What happens protein wise when someone is underweight? Eg what happens if someone restricts to try to maintain an ideal look but it's under their set point. Does this have a negative effect on protein in the body?
the body will use the protein mostly as an energy source, not for repair. It can break down protein to glucose (though not as efficiently as with carbs) and use it as an energy source. I know people are not fond of carbs and say carbs are the enemy, but carbs are protein-sparing. Meaning, eating some carbs along with protein allow the body to use the carbs for energy and the protein for building and repair. However this all goes out the window if the body is starving (whether you think it is or not), it will use all macronutrients for energy because keeping the human body going and not dying is its #1 priority. It's hard to build or maintain muscle if you are chronically underweight, and indeed, the heart is also a muscle and some of that will be chewed up for fuel as well; the heart becomes smaller and may be more prone to arrhythmia, the greater and longer the starvation goes on. Also you mention 'ideal' look. There is no ideal look. It changes about every 10 years, these days, probably more like five years. This means no one will ever have the ideal look for all their lives. Only a very few people will ever be in fashion at any one point in time. This makes it an impossible pursuit. And an exhausting one. There are more meaningful things in life that give back more than they take. Chronic dieting just takes.
I can vouch for that as I cut calories along with fasting to get a flat stomach. Well I got that but it took 2inches of muscle of my upper arm and legs. I'm not blaming anyone here as I researched it myself. I didn't realise that over 3 years I lost over 4 stone and now struggling to regain weight.
I have high bone density too and take vitamin d have done for over 15 years at 4000iu a day
Thnx Dr. Gabrielle I put prime importance on red meat 🍖
I have had several people comment that I have slimmed down. For the last 1.5 years I have been eating a lot more meat and eggs. I don't count calories. I did not add exercise. My weight has not decreased but my clothes fit better. Is it possible that I have lost some fat and gained some muscle just by increasing animal products?
Its not necessarily what you eat its what you can absorb
Look at children they are flexible so if someone is training to heavyweights the body reacts.
Everyone should train in full range of motion you can't do that with heavyweight.
Your joints need to controle the resistance the training of joints and ligaments mostly are forgotten.
A child almost never get injured because of that flexibility.
Training should always feel the end of A movement so that the joints and all that keeps the movement in track working together with the tension of feeling what you are doing.
I like lamb, salmon, haddock, buffalo, turkey, chicken, mackerel, eggs, protein powders, and especially, PERFECT AMMINOS, MANY FORMULATION OF AMMINOS, LIVER TABS, MMM, DEER LIVER! ....rice, peas, broccoli, cauliflower, beets, avocado, garlic, onion, parsley, blueberry, apples, radish, olive oil, MCT'S, some nuts, bananas, probiotics, magnesium, vitamins D, k2, enzymes to help pancreas, bile salts TUDCA , GOOD YOGURT, GOAT CHEESE, FAIRLIFE MILKS, COTTAGE CHEESE....AND NO SNACKING ON CRACKERS, COOKIES, WHEAT GLUTEN....YES CREATINE!!
good quality water...it's actually easier if you have a physical jobs, and love of playing sports! You get so tired and always SLEEP BETTER....
LAST THING SHE IS SO A BOSS, MOM! 🙌🙌💪👍🍼🐈