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In this episode of Longevity by Design, host Dr. Gil Blander welcomes Dr. Gabrielle Lyon, a board-certified family physician and New York Times bestselling author of Forever Strong. Gabrielle discusses the growing epidemic of sarcopenia, the loss of muscle mass and strength, accelerated by the use of GLP-1 medications. She emphasizes the importance of muscle health for overall longevity and introduces the concept of "muscle span."
Gil and Gabrielle explore the critical role of skeletal muscle as a metabolically active organ, its impact on longevity, and the best ways to build and maintain muscle throughout life. They delve into the public's misconception of prioritizing today's needs over tomorrow's health, highlighting the need for preventative measures like strength training. The conversation touches upon the complexities of protein consumption, emphasizing the importance of meeting daily protein goals and the often-overlooked nutritional needs for healthy aging.
Finally, they address common misconceptions regarding hormone replacement therapy and the importance of prioritizing muscle-centric medicine. This episode offers actionable insights and valuable knowledge for anyone seeking to optimize their health and longevity through a deeper understanding of muscle health.
Guest-at-a-Glance
💡 Name: Dr. Gabrielle Lyon
💡What they do: N/A
💡Company: Dr. Gabrielle Lyon
💡Noteworthy: Physician and New York Times bestselling author specializing in muscle-centric medicine and longevity.
💡 Where to find them: LinkedIn, Instagram
Episode highlights:
[01:09] Meet Dr. Gabrielle Lyon
[06:09] The Importance of Muscle Health
[09:37] Writing and Impact of 'Forever Strong'
[14:45] The Role of Skeletal Muscle
[21:54] Building and Maintaining Muscle
[26:40] The New Epidemic: Muscle Loss
[30:22] Optimizing Health with InsideTracker
[39:41] The Importance of Healthy Skeletal Muscle
[43:03] The Reality of Aging and Taking Action
[45:43] Hormone Replacement Therapy: A Controversial Topic
[53:52] Understanding Dietary Protein
[01:00:23] Protein Consumption and Distribution
[01:03:33] The Role of Animal-Based Products in Human Health
[01:15:55] Supplements for Muscle Building and Health
[01:17:51] Top Tips for Health Span and Longevity
Key Insights
Muscle Span: The Key to Longevity
While lifespan measures how long we live, and healthspan measures how long we live healthily, muscle span, a newer concept, focuses on the duration of healthy muscle mass and strength. This is increasingly critical as sarcopenia, age-related muscle loss, becomes more prevalent, often accelerated by medications like GLP-1s. Maintaining muscle mass is crucial not just for physical function but also for metabolic health, hormone balance, and overall well-being. Building muscle through resistance training, especially in midlife, significantly improves the chances of living longer and healthier lives, reducing all-cause mortality and enhancing the ability to manage physical and dietary demands. Prioritizing muscle health throughout life is a cornerstone of a proactive approach to longevity.
Protein: Beyond the Basics
Protein is often simplified as a single entity, but it comprises 20 different amino acids, each with unique properties. While general protein recommendations exist (0.8 grams per kilogram of body weight), these are minimums to prevent deficiency and are based on younger populations. A more optimal approach, especially for those exercising and aging, is to aim for at least 100 grams of protein daily, spread across two or more meals to maximize muscle protein synthesis. Considering individual needs, like gut health or specific metabolic requirements, may further refine protein intake strategies, focusing on specific amino acid profiles. It’s crucial to remember that protein intake is not a one-size-fits-all equation.
Rethinking Hormone Replacement Therapy
The Women's Health Initiative significantly impacted perceptions of hormone replacement therapy (HRT), but newer data and clinical experience suggest a reconsideration of its benefits. While potential risks exist, many women experience debilitating symptoms during perimenopause and menopause, including joint pain, low energy, and decreased muscle mass, which negatively impact quality of life. Openly discussing risk versus benefit with a knowledgeable clinician is crucial. HRT, when appropriately prescribed and monitored, can significantly improve well-being and physical function. Furthermore, emerging research points to the importance of testosterone for both men and women in maintaining muscle mass and overall health as we age, challenging the stigmatization of HRT.
The Emerging Sarcopenia Epidemic
Gabrielle and Gil discuss the concerning rise of sarcopenia, particularly due to the widespread use of GLP-1 medications for weight loss. These drugs, while effective for obesity, can accelerate muscle loss at an alarming rate. This poses a significant challenge, as most physicians are not equipped to handle the combined effects of sarcopenia and osteoporosis, conditions that often accompany rapid weight loss. This shift in focus from obesity to sarcopenia marks a new health crisis demanding attention and preventative strategies.
"We are entering a new epidemic that we've never seen before because, with the use of GLP-1s, we are able to accelerate muscle loss in weeks that would normally take 20 years."
The Multifaceted Importance of Muscle
Gabrielle explains that skeletal muscle is not merely for movement and aesthetics, but functions as a critical organ system, impacting overall health and longevity. Beyond generating force and power, muscles serve as an amino acid reservoir, supporting the body during illness or starvation. They also release myokines during exercise, influencing various organ functions, including the processing of carbohydrates and fats. Furthermore, muscles play a vital role in fatty acid oxidation and glucose disposal, key factors in metabolic health and disease prevention.
"Skeletal muscle is, in my opinion, the most important organ system… It provides an amino acid reservoir… and releases myokines through exercise… It's the site of fatty acid oxidation and glucose disposal."
Building a Foundation for Muscle Health
Gabrielle emphasizes the importance of building muscle early in life. She highlights how childhood activity levels are crucial for establishing a foundation for future muscle health, suggesting that strength training should be encouraged even for young children. She further notes the impact of hormonal shifts during midlife and beyond, necessitating increased training frequency and intensity with age. Building muscle becomes increasingly crucial as we get older to mitigate the natural decline in muscle mass and maintain functional independence.
"The stronger you are in youth, the better and more capacity you are later in life [...] As we age, the frequency and intensity of training should begin to increase, which is, I think, counterintuitive."
The Power of Protein Timing and Quality
Gabrielle and Gil discuss optimal protein strategies for muscle health. It is emphasized that consuming at least 100 grams of protein daily is crucial, preferably split between two substantial meals to maximize muscle protein synthesis. They also clarify that while whole foods are ideal, protein shakes can be a valuable tool for convenience and ensuring adequate protein intake. The quality of protein matters as well, with plant-based proteins sometimes requiring higher consumption to account for differences in amino acid profiles.
"The minimum amount of protein I would recommend anyone to have is 100 grams per day. [...] In an ideal world, I'd love to see 50 grams at two meals. I would be happy. There is no downside to going above that. If anything, probably more of a benefit because our needs for amino acids are variable."
For science-backed ways to live a healthier longer life, download InsideTracker's Top 5 biomarkers for longevity eBook at insidetracker.com/podcast
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