Dr. Gabrielle Lyon: How to Exercise & Eat for Optimal Health & Longevity

In this episode, my guest is Dr. Gabrielle Lyon, D.O., a board-certified physician who did her clinical and research training at Washington University in geriatrics and nutrition. She is also an expert in how diet and exercise impact muscle and whole-body health and longevity. Dr. Lyon is a bestselling author and public educator. We discuss how healthy skeletal muscle promotes longevity, brain health, disease prevention, ideal body composition, and the health of other organs and bodily systems.
She makes specific nutritional recommendations for optimal health: what to eat, how much to eat, the timing of meals, the essential need for adequate quality protein (including animal and plant-based options), supplementation, and how our dietary requirements change with age. She explains why specific types of resistance training are essential to build and maintain muscle and overall metabolic health. She also describes how to include resistance training as part of your exercise regimen - regardless of age or sex.
She also provides specific mindset tools to encourage sustained adherence to healthy eating and exercise practices. Women and men of all ages will benefit from Dr. Lyon’s practical, evidence-based protocols to improve muscle and whole-body appearance, function, and health.
Access the full show notes, including referenced articles, books, people mentioned, and additional resources: www.hubermanlab.com/episode/d...
Andrew's New Book
Protocols: An Operating Manual for the Human Body
protocolsbook.com
Thank you to our sponsors
AG1: drinkag1.com/huberman
Maui Nui Venison: mauinuivenison.com/huberman
Levels: levels.link/huberman
Helix Sleep: helixsleep.com/huberman
InsideTracker: insidetracker.com/huberman
Huberman Lab Social & Website
Instagram: / hubermanlab
Threads: www.threads.net/@hubermanlab
Twitter: / hubermanlab
Facebook: / hubermanlab
TikTok: / hubermanlab
LinkedIn: / andrew-huberman
Website: www.hubermanlab.com
Newsletter: www.hubermanlab.com/newsletter
Dr. Gabrielle Lyon
Website: drgabriellelyon.com
Forever Strong: A New, Science-Based Strategy for Aging Well (book): amzlink.to/az0pYymmmfC8k
Instagram: / drgabriellelyon
KZbin: / drgabriellelyon
X: x.com/drgabriellelyon
Podcast: drgabriellelyon.com/podcast
TEDx talk: • The Midlife Muscle Cri...
Timestamps
00:00:00 Protocols Book; Dr. Gabrielle Lyon
00:03:23 Sponsors: Maui Nui, Levels & Helix Sleep
00:07:40 Skeletal Muscle & Longevity
00:11:25 “Under-muscled”, Leucine & Muscle Health
00:15:55 Muscle Health
00:19:45 Tool: Carbohydrate Consumption & Activity, Glycogen
00:25:14 Tools: Nutrition for Healthy Skeletal Muscle, First Meal
00:31:57 Sponsor: AG1
00:33:46 Quality Protein, Animal & Plant-Based Proteins
00:37:36 Dietary Protein Recommendations, Meal Threshold
00:41:19 Muscle Health & Aging
00:46:02 Supplements & Creatine; Dietary Protein
00:50:07 Tool: Dietary Protein Recommendation; Gout & Cancer Risk
00:52:43 Effects of Dietary Protein & Exercise on Body Composition
01:03:06 Thermic Effects, Protein
01:05:02 Sponsor: InsideTracker
01:06:14 Protein & Satiety, Insulin & Glucose
01:12:04 Tool: Older Adults, Resistance Training & Dietary Protein
01:17:48 Dietary Protein, mTOR & Cancer Risk
01:21:36 Muscle Span & Aging, Sedentary Behaviors
01:24:00 Mixed Meals, Protein Quality, Fiber
01:29:21 Inactivity & Insulin Resistance, Inflammation
01:38:43 Exercise & Myokines, Brain Health & BDNF
01:44:11 Tool: Resistance Training Protocols, Hypertrophy, “High Ground”
01:52:51 High Ground Exercises; Tendon Strength; Training Duration, Blue Zones
01:58:19 Movement, Exercise & Older Adults
02:04:25 Tool: Protein Timing & Resistance Training; VO2 Max, Aging, Blood Work
02:11:13 Supplements: Creatine, Urolithin A, Whey Protein, Fish Oil, Collagen
02:20:18 Fasting, Older Adults; Tool: Meal Timing
02:25:18 Animal Proteins & Dairy; Organ Meats, Vegan; Magnesium, Zinc
02:30:59 Medications & Muscle Health
02:32:49 Obesity & GLP-1 Analogs, Ozempic, Mounjaro, Skeletal Muscle
02:40:48 Benefits of Skeletal Muscle & Aging
02:42:16 Tools: Nutrition & Resistance Training for Muscle Health
02:45:44 Mindset Tools: Standards vs. Goals; Vulnerability Points
02:52:00 Mindset Tools: Neutrality; Health & Worth
03:01:14 Zero-Cost Support, Spotify & Apple Follow & Reviews, KZbin Feedback, Social Media, Neural Network Newsletter, Protocols Book
Title Card Photo Credit: Mike Blabac - www.blabacphoto.com
Disclaimer: www.hubermanlab.com/disclaimer

[@hubermanlab]

Thank you for watching. If you enjoyed this topic and episode, please click the "like" button and subscribe to our channel here on KZbin. Thank you for your interest in science!

[@loola456]

Immediately preordered.

[@ghpkishore]

@hubermanlab there are no timestamps on this episode.

[@maasharde-3525]

Namaste 🙏🏼 Andrew brother please use Hindi हिन्दी audio track , american assent english very very hard because me mind huge energy lose procesing translet.bharat (India)🇮🇳 ,pakistan🇵🇰, Bangladesh🇧🇩, nepal🇳🇵, shrilanka 🇱🇰, bhutan🇧🇹, Hindi (हिन्दी) most of the medical student easly understand.

[@maasharde-3525]

Namaste 🙏🏼 Andrew brother please use Hindi हिन्दी audio track , american assent english very very hard because me mind huge energy lose procesing translet.bharat (India)🇮🇳 ,pakistan🇵🇰, Bangladesh🇧🇩, nepal🇳🇵, shrilanka 🇱🇰, bhutan🇧🇹, Hindi (हिन्दी) most of the medical student easly understand.

[@Mhrsh0]

❤️❤️❤️

[@FireOElijahMC]

2 things that changed my life: -watching Dr.Huberman's podcasts -reading Health and beauty mastery

[@meditim2032]

I gotta check it out

[@Liilow92]

I checked the book it looks like a scam i can't find anything it, just a not so well done website anyone knows about it ?

[@marius.dascalu]

With every episode about living healthy I realise why I was so happy in my childhood at my grandma in a small village in Eastern Europe, it's because I was doing all the Huberman protocols, I was waking up at 4.30 - 5 in the morning, went fishing on my bike, watching the sunrise, fasting and meditation for 5 hours, taking some cold bath in the river, then back home, doing some NSDR while my grandma was cooking the fish, first meal of the day around noon, some strength training while chopping the wood for the winter, and socialising and running for 2 hours in the evening with all the kids in the village while playing soccer.. and ofc watching the sunset...

[@leeoakley9508]

This

[@terrasini1]

Reminds me my own childhood, just replace Romania with a different European country and fish with chicken. "NSDR while my grandma was cooking" made me smile. Take care and keep returning to your childhood habits. As we say here "In a healthy body there is a healthy mind" and then psychiatrists will not have much to do.

[@Tash303]

Precious. I am thankful to be raised in the analog world, using my little body sun up to sun down.

[@KL-ni9ju]

Exactly

[@lipz1399]

that sounds like a beautiful childhood wow

[@roset1457]

As a 68 year old woman who has been lifting weights and doing HIIT for over 30 years and still going strong. This has been one of the best if not the best podcast I’ve ever listened to. Thank you Dr Lyon and Dr Huberman for doing this interview. Excellent!! I hope you have her again in the near future. By the way. I have her book.

[@denisemc607]

Same her kick ass 65

[@christinecbw]

Agree 64 years old!

[@curiouskittycat5977]

How is the book? I agree with your comment. I deeply enjoyed the conversation and the information.

[@ygmistique8155]

Excellent. How much weights are you lifting and what gym do you go to?

[@denisemc607]

@@ygmistique8155 start with what feels heavy for each muscle group 2-3x week and don't get hurt :-) build heavier from there

[@miriamcombe3033]

I feel so blessed to have this knowledge in my early twenties. And to raise my children in it.

[@FitcoachTeriSmart]

Yes! 🎉🎉

[@EmpoweredHeads]

I can’t believe this interview is free. This is life saving information for the average American

[@xKarenWalkerx]

Doctor H, can you consider doing a panel of Doctors where they tackle topics and each give their opinion for it or dissent? This format would be great and you could have revolving door of regulars on it like Attia, Galpin, Norton, the Means siblings, Lyon, Rhonda Patrick etc depending on the topic...

[@GabrielleLyon]

I am so glad you found it helpful.

[@xKarenWalkerx]

@@GabrielleLyon thank you for sharing all the priceless information and knowledge, Doctor!!

[@bobafet5363]

@@xKarenWalkerxi second this idea!

[@asadchoudhrya]

its native advertising stupid, its not free lol

[@YusufMohamoud]

I hardly ever comment on videos. But I am an hour in, and am just in AWE at how valuable this material is. Unbelievable. God bless you Dr. Huberman and this podcast.

[@Seh_the_h_is_silent]

People are foretelling how corporate will try to cancel professor Hubermann's podcast. They already tried once. When they accused Andrew of having consensual sex.

[@rocfella]

yeah if the information is legit

[@maryherbivorre3393]

Just Googled the speaker and found her website and now understand why she might be pushing a meat-based diet and the supplements that she mentions. She sells these products on her website including "Paleo" food. Now this is all making sense. Ughhh...do better Andrew Huberman. And next time don't just briefly touch on the "Blue Zones" and then quickly move on, like it's nothing. That study is a really big deal! Look up the "Blue Zones" everyone..

[@freshdonkey1760]

My banana is legit

[@maevebrennan3316]

Maybe don’t be so gullible

[@SILERSECT-kc2tq]

I've lost 150 lbs following the examples given throughout this podcast, more protein, no sugar, no highfructose corn syrup, started with resistance training then went to strength training and I've never been healthier. Fixed my thyroid and no longer at risk of diabetes!

[@21GAbyOtA]

🎉

[@cristycastillo259]

Wow congratulations!!

[@cocoruse]

👏 👏

[@lynneann9166]

150!

[@aleksandradjurdjev]

That's so awesome! Well done! 👏👏 🎉🎉

[@m5073]

I’m an ER doctor. People die because they are either very fat and overall unhealthy or have very little muscle, are weak, and aren’t resilient enough to survive physically…or they break a hip because of instability secondary to decreased fitness then they’re immobilized and die

[@susanwright1999]

The food system stinks. The meds prescribed are toxic.

[@711Slurpies]

That's how it be! A majority of the things we see in the ER could have been prevented through exercise and diet; that's a fact.

[@carlray6010]

Sad state of affairs….

[@AngelGabrielB]

IM 260 5'10 and fine not everyone big is unhealthy big is beautiful =rage bait

[@cocoruse]

Unfortunately, at least in America, we expect to take pharmaceutical drugs to fix all of our problems instead of addressing the root cause which, in many cases, is better diet, more exercise and movement, better and more sleep, and stress management.

[@bridgetteslater2519]

I’m 27 years old and have been listening to this episode in parts over the course of a week. Every morning I wake up and listen to it and am so grateful that there are people like these two who are interested in and care enough to research and then share the information about true health and longevity. Thank you!!!

[@TimestampsForThePeople]

00:01 Dr. Gabrielle Lyon emphasizes the importance of muscle for optimal health and longevity. 02:09 Maximize health of muscular tissue for overall body health 06:06 Customized sleep solutions for optimal rest and health 08:05 Muscle is the organ of longevity 12:42 Importance of assessing skeletal muscle mass for optimal health 14:52 Skeletal muscle health is influenced by dietary protein quality 19:05 Resting skeletal muscle primarily burns fatty acids for energy. 21:02 Maintaining blood glucose through muscle glycogen and carbohydrate intake 25:02 Prioritize dietary protein for skeletal muscle health 26:53 Timing of the first meal may not matter for younger and healthy individuals, but can be important for older individuals 31:00 Proper nutrition is key for muscle health and metabolism. 32:46 AG1 ensures foundational nutritional needs and supports well-being. 36:52 Combining high-quality protein with carbohydrates in the first meal may provide diversity benefits. 38:51 Protein recommendations have not changed since the 80s 42:40 Importance of maintaining skeletal muscle health throughout life 44:42 Dietary protein response varies by age 48:53 Quality of protein matters for optimal health 50:48 The controversy around dietary protein and its impact on health 54:38 Balanced macronutrient distribution is essential for optimal health and hormonal balance. 56:31 High protein group lost 24% more weight 1:00:31 High protein intake combined with exercise led to significant fat loss and muscle retention. 1:02:58 Protein has a high thermic effect compared to other macronutrients. 1:06:47 Amino acid and sugar sensing in the gut affects food consumption behaviors. 1:08:28 Balancing protein, vegetables, and starch creates a different eating experience. 1:12:43 Quality protein intake is crucial for muscle health. 1:14:41 Balancing lower protein intake with physical activity for optimal muscle health. 1:18:50 MTOR stimulation can happen in different parts of the body with different effects. 1:20:47 Balancing mTOR stimulation through diet and exercise. 1:24:50 Protein absorption is limited to around 55 grams for muscle protein synthesis. 1:26:45 Quality protein and fiber are crucial for optimal health and muscle synthesis. 1:30:55 Importance of skeletal muscle for optimal health 1:32:58 Insulin resistance is at the heart of many health problems. 1:36:39 Importance of maintaining skeletal muscle health for optimal aging 1:38:57 The importance of myokines in exercise and metabolic effects 1:42:49 Healthy skeletal muscle mass is key for optimal health and disease survivability. 1:44:47 Dr. Gabrielle Lyon trains three days a week with heavy resistance training. 1:48:32 Start resistance training at any age with body weight exercises 1:50:29 Training for hypertrophy is essential for optimal muscle growth and health. 1:54:25 Resistance training workout duration 1:56:18 Physical inactivity is a major issue with 50% of Americans not meeting guidelines. 2:00:25 Intensity of training decreases with age, but can be addressed 2:02:31 Importance of measuring skeletal muscle mass accurately 2:06:43 Importance of varying exercise intensity for optimal health 2:08:30 Improving skeletal muscle mass improves V2 Max and clinical outcomes 2:12:19 Urethan A improves mitophagy and increases strength and endurance. 2:14:19 Importance of maintaining gut integrity for optimal health 2:18:08 Collagen has unique structure and potential benefits for skin, hair, and nails. 2:20:05 Benefits of intermittent fasting and timing of meals 2:24:03 Optimizing protein distribution throughout the day for muscle health 2:26:03 High saturated fat Dairy can be good for Health and Longevity 2:29:54 Benefits of Magnesium Supplementation 2:31:54 Importance of considering potential effects of certain medications on exercise performance 2:36:00 Weight loss medications can be beneficial with proper guidance 2:38:14 Niche peptides now FDA approved for various health conditions. 2:42:29 Prioritize dietary protein intake for optimal muscle health. 2:44:35 Resistance training is non-negotiable for muscle health. 2:48:29 Setting standards over goals for long-term success 2:50:30 Maintaining a level of neutrality is critical for overall success and health. 2:54:27 Feeling worthy of health is crucial for achieving optimal wellness. 2:56:40 Exercise is not selfish but a vital form of self-care for optimal health 3:00:30 Dr. Gabrielle Lyon balances family, career, and advanced medical training. 3:02:13 Dr. Gabrielle Lyon's discussion on the importance of nutrition and exercise for optimal health.

[@Sangwoo_oncrack]

Thank you so much for this.

[@arlrmr7607]

Thank you. Were these TimeStamps generated by AI? Or, by AI with human editing? How long did this take? KZbin should hire you or buy your company and produce this automatically for all video. As YT video count explodes, there is no time to view entire videos. *Thank you again.*

[@tammyb8742]

Dr. Lyon is why I at almost 51 focus heavily on my protein and strength training.

[@GabrielleLyon]

I am grateful to know that you are bringing both into your plan!

[@mitzitakes522]

How much protein did she say to consume in the morning to kickstart muscle growth? I’m 58 and really skinny. Not more than. 50 kilos.

[@steshaw-42]

@@mitzitakes522 30-50g of protein

[@ethanniles8174]

@@mitzitakes5220.5-1g per lb of body weight is a great spot to be, I don’t think Dr. Lyon directly says this, but other cited articles state this is a desirable amount for muscle growth

[@Petunia-fl9lu]

same she's the reason I realised I was eating way too little protein and needed to LIFT

[@blackstripened]

As a 38 year old woman I absolutely LOVED this episode. THANK YOU to you both!

[@horseliver338]

well you look 25

[@blackstripened]

@@horseliver338 Haha, thank you! I hear that a lot.

[@martaagujetas6523]

A 38 year od woman here who really loved it too!

[@Jess-wp3uk]

I worked in caregiving and I understand how people can just completely not have the ability to even run, walk, use the bathroom, or shower themselves. Going through that disability scared me and motivates me to workout and eat right.❤

[@jodyglaser1]

Most impactful for me was 1) Set Standards NOT Goals. and 2) A person will only be as healthy as they feel worthy of. "Do you feel worthy of having a healthy body?" The example that Andrew gave of the person who felt guilty taking time to exercise sounds like me. I always put my needs to the side. I haven't felt worthy. Thank you for helping me think about this differently.

[@Alvaro_Athletics]

You got this Jody!!

[@TheRiverkayaker]

Yes, self esteem, very important to consider

[@hillcevan]

A model of what a GP should be in 2024. Thank you for this conversation

[@DianeLasek]

I'm grateful that Dr. Huberman FINALLY got Dr. Lyons on his program. I have followed her for years and she's constantly learning and most importantly - sharing all that she discovers. It's very important information that we can take and implement into our lives. Thank you!!!

[@DrGabrielleLyon]

Thank you!

[@EzEzEz369]

He's not a doctor,

[@kellysmall2492]

@@EzEzEz369technically he is. He has a PhD.

[@emptynester9241]

@@EzEzEz369He sure is do some research.

[@steshaw-42]

​@@EzEzEz369he's a PhD rather than a MD. He's a doctor - a Doctor of Philosophy.

[@jerusalemlady9372]

Every episode that I watch is 1 million times better than any visit I get at my primary care doctor or even a specialist. You have saved me so much mental fatigue and frustration plus countless dollars. My health is better and I have a clear direction. Thank you so much! This makes me excited to financially support Huberman lab as much as possible. I’m blown away at the humility, professionalism, and sincere generosity. ❤

[@sandraweber]

As a massage therapist, working mostly with middle aged/older clients, the caution offered in training is much appreciated!! First, if it hurts to move...hearing "lift heavy shit" is really not helpful. So many of my clients have decades of a low fat diet/yo-yo dieting behind them + untrained + chronic pain. I start many of my clients off with sauna as their "workout" for many weeks before getting under weight!! Water walking, water aerobics, long breath protocols, all can be a huge asset in getting out of pain, and on to actual training!!

[@vocaldancemusic]

correct most people need life coaches yet wont spend the money/time/effort to get better, its a mindset of negativity which keeps them in their static position. you are changing their lifestyle to change their mindset.

[@rebekahmiller4143]

Or for those who have injuries. I have nerve impingement in my feet that prevents many exercises. I’m extremely limited. I found that I can ski without pain, but I fell and broke my thumb. Now I’ve got chronic hip pain, likely from limping because of nerve pain. I’ve done injections and PT and custom inserts. Next option is surgery, which will keep me limited for months. Telling people like me to exercise more isn’t at all helpful. I do what I can and wish I could do more, but I’m far from where I’d like to be.

[@sandraweber]

@rebekahmiller4143 please look at sauna as a tool to navigate this time!! Not only does it provide a plethora of health benefits, but keeping thr ligaments and tendons flushed with fresh blood and lymph will help!!!

[@KRISTIANFIGUEROA123]

Sounds sensible I’d add even learning posture correction just for standing under ur own weight and carrying it correctly

[@sandraweber]

@KRISTIANFIGUEROA123 Absolutely!!!

[@stephaniedudley4797]

I listened to this twice over the weekend - 48 and post menopause is no joke. Thank you, Huberman, for caring about women's health, and thank you Gabrielle Lyon for all the fantastic information.

[@ElizaK1021]

BOTH my kids weight train at school (age 13/16) - they're both in amazing shape and they know how important it is and have MORE knowledge about working out than I had until I was in my late 30's!!!

[@paulaanderson5739]

I'm 60. In high school 79-82, my girlfriend and I were among the very few girls in the weight room! 😂

[@janicelee6697]

I am constantly amazed this material is free! Thanks Dr. Huberman!

[@34541659]

First of all I would like to say that this podcast - not just this episode - has changed my life and I am forever grateful for that. In an older podcast I heard some of the videos had subtitles in other languages, and I came here looking to share this episode with some of my family, but here I found the subtitles are no longer a thing. I just think there would be tremendous benefit in making that an available option, especially for those of us who want to share this information with some family who might be elderly folks who do not speak English.

[@jakebush8941]

Great episode. Since the new year I’ve been eating 1g pf protein per pound of my body weight. I’ve also been consuming a safe calorie deficit and exercising. I’ve lost net 41 lbs and I’m gaining muslcle. I look like a new person. The information in this episode can transform your life.

[@JillCao]

👍👍👍

[@jawedsiddique5326]

Can you please share how are you distributing 1 gm per pound protein throughout your day.

[@jakebush8941]

@@jawedsiddique5326 sure. I weigh 200 lbs (90kg). many days I eat the same thing. I’m a creature of habit and I don’t find this difficult. I find that it simplifies my life. These are my typical meals. Breakfast: egg white omelette (36g protein). Between breakfast and lunch I’ll have a protein shake with skim milk and collagen peptides (40g protein). Lunch: turkey wrap on a 60 cal tortilla (35g protein). Dinner: baked chicken breast, steamed broccoli and serving of cottage cheese (70g protein). I weigh all of my ingredients so I know what I’m getting.

[@Alvaro_Athletics]

@@jawedsiddique5326 what really matters is to consume it, how many meals you do it is less crucial...it's important to find foods you enjoy!

[@travistravis8463]

@@Alvaro_Athletics well she was saying that excess of 50+ grams at once will become oxidized which i thought was pretty important since i have been eating many meals with 50+ grams at once. makes it more difficult to reach say 200.

[@jencompton8745]

I benefitted so much from this episode. I’m a healthy 62 year old female and I’ve now increased my quality protein consumption at breakfast. I’d love you to interview my health guru, Dr Steven Gundry. I’ve been following his advice for over a decade now and have reaped the health benefits. Thanks again for your excellent and informative podcasts.

[@SimonStaines]

What do you have for breakfast now then?

[@dikshaedythe6042]

Number 1 podcast on health. Longevity EVER!! Thank you both.

[@andreawilliams2095]

I woke up to this... wasn't really paying attention at first. But when I did... who is this woman with so much valuable knowledge???? Definitely saving this one in the files. I have to go back and hear every word being said.

[@laurenwinters6897]

I have worked as a personal trainer and health coach for 12 years with a variety of clients ranging from young adults in a mental healthy facility to 86 year olds with Alzheimer’s. Dr. Lyon has totally inspired me! I’m so deeply impressed and grateful to listen and have someone like her in the health public eye. She not only is an excellent, cogent, science-first communicator but also appears to REALLY understand people and the behavioral patterns that practitioners grapple with. This is the piece so often I find missing in health podcasts- the YEARS of aggregated observation on the ground floor! This is no small feat. She also has immaculate skin. Thank you to the huberman lab team for promoting people like her. Would love for Dr. Stacey Sims to come on as well! ❤❤❤

[@GabrielleLyon]

Thank you so much for that!

[@adhdnt]

Wow! a book written by Dr. Hubberman!

[@tomorrowfitness.withtaylor]

The podcast I've been WAITING FOR is Dr. Lyon & Huberman

[@GabrielleLyon]

Thank you!

[@karenmcrobb3105]

This is the best interview that I have seen Dr Grabielle Lyon give! She was clear, concise and made her points powerfully! Great podcast!

[@kellyabrahamson9139]

I've been following Gabrielle's work from before she published her book and was so happy that she was finally on your podcast. She is a treasure, thank you for giving her the platform to reach even more people. You two are doing such important work for human health in your own niches. Bravo

[@EdenLWhite]

Amazing interview. As a 62 year old woman, it gave me a whole new perspective on muscle. Thank you!

[@mommybreakdown]

Dr. Huberman, a conversation about physical health, including nutrition and exercise, specifically for children would be educational for parents and other caregivers. A lot of us deal with picky eaters and I worry about protein intake, but hearing the guest discuss how very little protein is necessary during development was quite a relief. I’m interested to hear more, especially since she is a parent herself. Thank you!!

[@GabrielleLyon]

Yes, it is a challenge; I often discuss this on my podcast!

[@curtismartin2197]

I don’t know why this episode isn’t being screamed from the rooftops, absolutely amazing, eye opening, and inspirational. Thank you both for what you do I haven’t learned so much.

[@GabrielleLyon]

Glad you enjoyed it!

[@michellegill2359]

I love Dr. Gabrielle, Lyons Work . I have listened to many interviews with her, and this is by far the best one I have ever heard. Thank you for bringing this information to all of us. It is truly life-changing!

[@laneythelame]

It's amazing how much I've learned from this podcast, thank you for continuing with great guests

[@terrileeg03]

I love that she speaks with so much confidence and specificity! I’ve been following both of you for quite awhile and have been so looking forward to this podcast. Thank you! PS Could you two please do a workout video together for seniors? 😂

[@DrGabrielleLyon]

Thank you❤

[@johnklaman9548]

Not just another podcast. The content and presentation has me grateful for the opportunity to listen to this podcast. Thanks to Dr. Lyonn

[@SherAfgan10]

My favourite podcast of this year , Dr gabrielle lyon is truly remarkable, another episode with her should be considered down the line again

[@GabrielleLyon]

Thank you so much!

[@jackelineyepez15]

This is great info. So the change that I have personally seen with kids is that they are not getting enough exercise throughout the day. Schools are required to give them 20min of exercise in the school day. So, schools have cut down their recess times significantly. As a kid I remember having about 10 min recess, 30 min recess after lunch, and PE .

[@kylegusek]

"If we can correct our nutrition and gear it towards skeletal muscle health, then we can change the trajectory of aging" Preach! I can't believe this episode exists, it's exactly what I need right now.

[@jadenlighten]

Relying on subtitle translations and my poor English, it took me two days to seriously listen to this topic in my free. The benefits have been tremendous, even though what I understood was fragmented, I'm pleased to have heard about topics I've been very concerned about recently, and I appreciate your and the Dr. Gabrielle Lyon's efforts.

[@MarkusPro]

I wait alot of time to watch Gabrielle here ... let's enjoy this special episode and learn more ...thanks professor

[@denisse3804]

Please have Dr. Stacy Sims in your podcast. I know lots of people are waiting for this to happen. Great podcast, keep up the good work!

[@sandrawenrich2249]

Yes please!

[@barbarafairbanks4578]

Yes👍❤ Dr. Stacy Sims!

[@michelleboyd8015]

Yes! Stacy Sims!

[@tiffany9831]

Yes for Stacy Sims!

[@isabelleebel8552]

Finally the dream team on! I have been waiting for this episode forever as I am an avid follower of Gabrielle ´s work. You both make a huge impact, THANK YOU! Stay great and strong!

[@GabrielleLyon]

Yes! Stay Strong!

[@mariapaquette9968]

The information here is so valuable! I can’t believe this is free. I’ve been waiting for this interview for many years. Dr Lyon is an amazing doctor and individual. Anyone lucky enough to be a patient in her practice knows why. She’s helped me transform my health. Thank you Dr G and Andrew!

[@blackdoggolddog]

Excellent discussion! A few days ago I set a new "standard" of getting .9g of protein per lb in my mostly vegetarian diet to support my weekly activity levels of 3x resistance training, 5x running and daily yoga. After listening, I'm resetting that standard to 1g, adding in some more high quality animal proteins, and adding the cocktail of supplements Dr. Lyon suggested. As a 46 year old woman, this podcast was life saving

[@cfcasazza]

Dr Lyon is the best. Thanks for having her on the channel

[@zypexx48]

It's crazy to see how far you've come, the last time I checked this KZbin channel you had maybe 2 million subscribers and now it's almost 6 million... definitely well deserved. Thank you Andrew Huberman for everything you've done.

[@Sotirislicious]

I’VE BEEN TELLING MY FRIENDS AND FAMILY ABOUT DR.LYON’S RESEARCH FOR A FEW WEEKS AND I AM SO PUMPED TO SEE THESE TWO SHARING KNOWLEDGE! I’m not that old I’m just incredibly excited. Love you people and your brains your hearts. Thank you!

[@GabrielleLyon]

Thank YOU!

[@makatron]

I've been following Dr Lyon for years and I'm so happy she's finally getting the chance to share her knowledge with a broader audience.

[@GabrielleLyon]

Thank you!

[@makatron]

@@GabrielleLyon can't wait for you to finally reach JRE

[@jazzyj5236]

I've been waiting on this podcast 🙌🏿 What a supreme guest to have on. I've watched Dr. Lyon's content for years after a video of her I landed on during my quest for hormone optimization. She's got life-changing information to share, as evidenced by this interview.

[@harlemisthatyou]

I'm 31 and have been struggling with tendinitis around my hamstring/glute for 6-7 months, with the recovery methods recommended by osteo's/physio's showing not much to no improvement. I train weights frequently and before this injury was a Muay Thai fighter, so I "had muscle". I'm so grateful you've produced this episode because I never knew about muscle health and how it's not indicated just by the size or amount of muscle one has. As well as many other insights you've provided here. Honestly this episode has blown my mind and given me a new path to explore in my recovery. Unbelievable. Thank you Andrew and Dr. Lyon 🙏🏼

[@GabrielleLyon]

Thank YOU!

[@harlemisthatyou]

@@GabrielleLyon from a person that never ate breakfast in their life, I'm now at 2 weeks of consistent 30g+ protein breakfasts. Tendinitis has gone from an 8/10 in pain to a 2/10 (of course with resistance training/rehab programming). Dr. Lyon and Dr. Huberman = GAME CHANGERS.

[@coffeebreakcoaching]

The brilliance of this video, and the input from Dr Gabrielle, is that doing this 3 hour listen was effortless. So great, thank you so much, I've learned a lot. Huge respect & admiration.

[@mchen2779]

I love how each episode from this channel starts with scientific and health benefits knowledge, and then at the end of the day, it's all linked to one's mindset and mental health. Great information for this specific episode and I can't wait to translate and tell my mum about it!! Thank you!!

[@lc5453]

My two favorites, together at last. I’m listening while walking outside after my 35 gram of protein breakfast. You’re both huge motivators for me. Ok - gotta get moving….🏃🏻‍♀️

[@missjenn3963]

Im listening with a torn knee ligament wondering if their advice can help (whilst eating my eggs and fish for breakfast!)

[@caseymeans132]

I could not be more excited about this episode!! Dr. Lyon is changing the world. Her book is beyond helpful for getting so motivated to build healthy muscle!

[@GabrielleLyon]

Thank you SO much Casey!

[@AndreasFroehlich1985]

♥️

[@cindylee4930]

Wow your statement ‘ that a person will only be as healthy as they feel worthy of ‘ is a real gut punch. I needed to hear that

[@scottjonason6214]

I have been in Family Medicine for 30 years. The old school med training was so deficient in dietary foundation. Your lectures are so interesting and I can take my evidence based medical training and add some functional med foundations to truly effect my patients lives. Mine too by the way! Thanks from me and my patients!!

[@kimberlyrommen4368]

Wow! She is fantastic! This is one of my favorite podcasts of yours that I’ve listened to!

[@GabrielleLyon]

Very glad you enjoyed it.

[@brunodangelo1146]

Man, another banger podcast from Andrew. I always wonder what more I could learn from this channel, and you always surprise me. Thanks, dude. Greetings from Uruguay.

[@karenkincaid174]

Best podcast ever! I am 64 years old and have been watching podcasts similar to this one and this one is superior!

[@GabrielleLyon]

Grateful it helped!

[@GerhardBarkowitz]

Ordered a copy of Protocols. I am excited and cannot wait to read and apply the wisdom! Continually configuring and setting standards to optimize health. Thank you Dr. Huberman and Dr. Gabrielle for your interest in science!

[@youtubewts]

Great clarification on the amount of protein per lb/kg ideal weight as opposed to just weight. You don't often hear that.

[@marinaroco972]

Great podcast! We, in Argentina, eat liver, heart, intestine, kidney, sweetbreads, bloodsausage... even brain! We honor our cows in every asado!

[@user-ht9fr6eh9u]

sick

[@jocelini6380]

I rarely, if ever, stop a podcast to see what time a particular thing was said so I can refer back to it and in this episode I did so twice. I can't succinctly express how much I've gained from this conversation both for myself and the people I love (because I will be screaming protein and resistance training from the roof tops). This episode has inspired so many questions I need to dig deeper into, most specifically how can I, as the primary provider of food for my 10 and 14 year olds, built a diet that will best fuel their growing bodies? I HAVE to make protein more easily accessible for their daily routines. They aren't at risk for obesity because they are active but they also are definitely not getting enough protein for optimal growth and development.

[@dassmod]

If you are like me, who is interested more on main logic rather than science part and may stop watching this episode in the middle I implore you to watch till the end. Last part gave me goosebumps, after Dr, Gabriele’s words: “I have another one”.

[@karinak9465]

Apart from all the recent menupausal talks this one must rate one of the most informative

[@Christian_Prepper]

1:24:00 *"One gram of quality protien per pound of target body weight per day, with the first meal is most important."* 1:44:26 *Resistance Training: Push, pull, hinge, squat; multi-joint movement, High ground movement, low ground movement, hypertrophy, train for life durability/functionality; INTENSITY - enough so that the last 2-3 reps are to failure in good form.* 1:30:00 2:25:25 2:42:23

[@charlesmackiewicz]

She backtracked on this one if you young. Is that less than 50. But she says it doesn't matter when you get your protein

[@walterr4042]

What an absolutely excellent episode. Dr. Lyon really brings the goods to the table. The scientific information is truly phenomenal, however, the psychological aspects are pure gold.

[@BethCharland]

I love the mention of mental energy and self worth balance in one's standard of health. I'm a 52 year old woman who has had a erratic health ride in life. Not till of late did I get this and it has been life altering. Thankyou for passing on this knowledge.

[@lindsayhaskins2848]

I am very excited for this episode! I have followed Dr. Lyon for some time. I know her work was seen as controversial among mainstream thinkers, however now the scientific literature on the importance of protein is only now becoming the popular view. This makes Dr. Lyon ahead of the curve. She is extremely educated and is a powerful advocate for women's health and longevity. I am interested to see how this interview with Andrew plays out, and very interested in the takeaway learning that can come from this discussion. Thank you Andrew for having Dr. Lyon on and thank you, of course, for all that you do to bring us information on how to take care of ourselves! It is so appreciated 💖

[@GabrielleLyon]

Thank you so much!

[@lindsayhaskins2848]

@@GabrielleLyon thank you ❤️

[@Chef8898]

But it is contrary to the real world evidence that is showing up in all of the blue zones?

[@cindylee4930]

As a older teenager, young adult and now as an old lady, lifting weights is my happy place 😊😃

[@ChristinaFalzaranoBajraktarevi]

Thank you for sharing this incredibly helpful and important information with us. You are helping to save lives and I’m so grateful that my son shared this podcast with me.

[@cherieservello4891]

I absolutely LOVE this podcast!! The education & information is incredible. Your approach is also excellent! Thank for your passion & purpose. This EXACTLY what the future of Healthcare should look like. EMPOWER EACH of us to do our part, take responsibility for our aging, our health, vitality, and lives. I applaud BOTH of you!! Thank you! ❤

[@user-qf5ml9ml6e]

Thank you for this podcast with Dr. Gabrielle Lyon. As you both said, human health/nutrition is complicated/controversial on a number of levels. In some ways, most of your guests seem to be "preaching to the choir", presenting/reinforcing a similar view. In an effort to move the science forward, please consider having a credible guest whose science has led them to a different hypothesis/conclusion. Not as a debate/competition (my research/study is better than your research/study), but could you collaborate to identify strengths/weaknesses/risks of various approaches with ways to successfully mitigate risks and improve the overall hypotheses/recommendations? For example: Is there a reputable scientist in the 'total whole food plants-only' community with whom you could have a rational/constructive/collaborative discussion? Perhaps you could start with areas of agreement: Activity/movement/exercise is important. What people don't eat is as important as what people do eat (don't eat highly processed empty calories, fast-acting glucose/insulin triggers). What are the strengths/weaknesses of the various studies/techniques that people use to support their hypotheses/conclusions (population, observational, clinical, short term/long term, study design, data mining/manipulation, cherry picking, etc.) One idea: Perhaps do a series similar to the Journal Club episodes you have done with Peter Attia MD. As a longtime consumer of animal protein while minimizing fast-acting carbs (most recently reinforced with Dr. Richard K. Bernstein's books on Diabetes), I am very grateful that I recently was able to start my 80th birthday with a fasting 5am 4-mile walk. I also do resistance workouts. Thanks again for all you do to communicate/improve science knowledge.

[@tinatinmuradashvili5422]

I appreciate her dedication to nutrition and solid knowledge in biochemistry. I agree with the majority of her statements. However, as a doctor and former biochemistry teacher, I would like to make a small comment. Glucose, as she said, is the major source of nutrients, particularly for the brain. If we don’t ingest enough glucose, the body starts degrading primarily muscle proteins to produce amino acids, which subsequently make glucose (a process called gluconeogenesis). Protein metabolism is strongly regulated by insulin, which signals whether the body is in a hunger or fed state. High insulin levels (fed state) shift your metabolism toward protein production (anabolism), which is even higher with increased physical activity. Although some amino acids can trigger insulin release, glucose (carbohydrates) is a strong trigger of insulin release and, therefore, the beginning of protein synthesis. So, I would say that in addition to a high-quality protein diet, you need some carbs to pack your muscles with amino acids and increase muscle health. As long as you maintain the right amount of calorie intake, you will not get fat. So, Andrew, a small bagel should even help grow your muscles more if you continue exercising and following a high-quality protein diet! :)

[@damonluvisi]

If you read her book, I believe she talks about this exact thing. Needing the right balance.

[@nicoleborrelli-v4d]

I just wanted you to know how much I enjoy your podcast. I have listen to most all and now repeating them.

[@scottjonason6214]

I am a family medicine PA. Been practicing primary care medicine for thirty years. I absolutely love your discussions. Some I have used to shape my approach with not only patients, but myself! Set standards, not goals “Dr Gabrielle Lyon” ❤

[@VideoWill]

This one has been a long time coming!! Very excited for this! Thank you both 🙌🏼🙌🏼🙌🏼

[@DrGabrielleLyon]

Thank you so much!

[@VideoWill]

@@DrGabrielleLyon What a great conversation so far! I’ll finish it tonight! Thank you for all you do. 🙌🏼🙌🏼🙌🏼

[@GabrielleLyon]

Thank you for watching!

[@jaimeogden3127]

Thank you! I have been a vegan for years. I am pretty healthy and fit and follow many health protocols and live by certain standards. Listening to this Podcast was life altering. I am focusing on protein from now on and plan to get at least 30 grams in my first meal of the day. On another note I am an assistant principal at a middle school and I would love to see you do a Podcast on the science of learning. You have indirectly for sure. I heard you say in a Podcast once, "I wish I knew this when I was in school." What should all students know about learning and how it occurs? Teachers? There is a lot of information out there from cognitive psychologists etc. but I would love to hear how you synthesize it.

[@lisasanders8704]

I am vegan too. Am I wrong or did she say we need to be more toward the 50 g range when it comes to vegan protien? I am lucky to have that in a day. I Def need to do some research on plant based high protein whole foods options.

[@roselynnressa1485]

Since listening to the podcast, I've been trying to figure out how to get more protein into my vegan diet. Besides protein drinks, do you have any suggestions. The recommended amount for me based on age and weight is 200 grams. This seems impossible to me.

[@lauracamellini7999]

Dr Hubermann I had to stop intermittent fasting after two years because of thyroid issues and just tried the breakfast suggested here for one week, the results in terms of how I feel when I exercise is impressive, today I skipped the protein breakfast and I feel like if I had fasted... 42 woman, thanks for helping me preserve my muscles!

[@TrekTreats]

Andrew, thanks to you and Dr Lyon for such a fascinating discussion which I’ll be referencing for sometime! Appreciate your work and platform!

[@jakks2089]

I just finished her book Forever Strong. I highly recommend it and I wish they had taught us this at school.

[@vale_004]

Thank you for this topic, both of you. great for my gym journey that just started 💪🏽🙃

[@rafoxcm]

Episodes like that help me a lot in adjusting my daily routine! Thank you so much!!! And Dr. Lyon is an amazing professional!!!

[@kuya24]

I got busy and stopped watching this podcast. I’m so glad I caught this one. It’s just what I needed.

[@loveinthevalley]

Yeahhh let's goooo! Hey, you guys should plan an episode with Dr.K! 🎉

[@thundersleycleaningco.6621]

I was a competitive natural bodybuilder in my 40’s to early 50’s , 56 next week, and have lifted since my 20’s, I have told anyone who will listen that you need to make yourself hard to kill and that means muscle. 70% of my diet is protein then I worry about the rest. I often eat six eggs a day, no problem there, all my yearly blood results are perfect. However when I tell my doctor my diet ( after the results) he says I shouldn’t be eating this way!. Some GP’s need to listen to this podcast, there also a good book on Amazon called Lift Fast Die Later that covers fasting and strength training to avoid sarcopenia, worth the money.

[@1heart1mind]

I fired my GP who thought I was mentally ill because I requested a comprehensive blood test! She thought I was perfectly healthy (from the basic blood test), why I need more blood test. I had iron deficiency and she immediately prescribed iron tablets. I told her if she knew the iron tablets are so bad for the gut!!! I throw her prescription in the bin and ate 500g grass fed organic beef each week. After 3 months, my iron is up ⬆️ I kept doing so for a year - my current iron is at a very healthy high range!! The reason my iron was deficient at the time because I hadn’t had meat for 6 months. I was a bit lazy to go to special butcher to buy organic grass fed & am not a huge fan of the meat texture 😅 absolutely I wouldn’t buy meat from local super markets- meat is not the same!!

[@Kevin.Grindel]

@SandySandwormthe point is don't take pills change your diet.

[@ondrey95]

2:52:00...beyond amazing and so pragmatic. Thank you so much, Dr. Gabrielle Lyon. I always appreciate the good graces.

[@viveknair8007]

I follow her and have seen her almost all the podcast available in KZbin according started taking my health seriously. Thank you for making this video

[@grantharper7515]

I agree, I can't believe we get this info for free! Thank you!!! 🧠 ❤

[@AlexDebeli]

Thank you for keeping us informed and interested in science! Much love!

[@davidjohnalpha]

One of the most cathartic and personally relevant podcasts on health (& psychology) Ive been fortunate to come across! You both are amazing!

[@kriiisstiiine]

Felt like it was a summary of a skeletal, muscular, chemistry, nutrition and psychology book! Favorite episode so far! I love Dr. Lyon!

[@skincraftorganicsllc8537]

I always love listening to Gabrielle Lyon - she rocks!! You too Andrew... but it cracks me up when you ask about a DXA scan as if you had no idea how it works - we all know you know - so maybe you should pose it differently - say, "Explain for our audience how a DXA works" rather than pretending you have no clue :D

[@ebonyleannn]

Has there been an update as far as red meat and processed meats being carcinogens? They glossed over that point to discuss obesity.

[@user-yn8sb3xq7v]

Another enlightening interview that’s worth a second listen. So much of the information you and your guests have provided has helped me. Thank you for sharing knowledge and for believing your audience is capable of understanding and using it. You’re a gift!

[@solrunarnarsdottir9493]

Hi Andrew! First and foremost, thank you for sparking so many people's interest in science. I've learned so much from you and your guests, and I value this resource so so much. I selfishly wanted to suggest a few topics: Chronic illnesses & autoimmunity, and the role of the nervous system in creating/maintaining/healing from these. In general as a topic, I would be fascinated to learn about the body's self healing: how and where is it initiated, what triggers a healing/repair response and what hinders it? How does the body prioritise what to heal first and how can one support when the body is dealing with multiple layers of imbalances and diseases? Alternative healing therapies such as Bioresonance (is there anything to it?), BPC 157 etc. And as so many people suffer from debilitating digestive illnesses, exploring mind-body-nervous system therapies when all other treatments fail. I look forward to keep listening and hope you are having a lot of fun doing what you do, it's certainly extremely useful and the highlight of my week to learn from you! All the best from Iceland!