Muscle Growth Science, mTOR & Leucine w/ Gabrielle Lyon, DO

[@IvanJoseHurtadoBaron]

What are those white thingies you both have glued in your arms? Some kind of sensor?

[@Highintensityhealth]

Hi there, It's a continuous glucose monitor, inspired by my friends Yaron Hadad and Tabb Firchau of Freefly Systems. Interview with Yaron: kzbin.info/www/bejne/mJq5qKRjfdOEo5Y Time Magazine interviewed Tabb on the topic: time.com/4703099/continuous-glucose-monitor-blood-sugar-diabetes Upcoming interview with Tabb: www.patreon.com/posts/how-fasting-keto-14330176 Hope this helps! Mike

[@Katana_00]

High Intensity Health Where can we buy this?

[@Highintensityhealth]

eBay, Shemsu!

[@TrishaNP]

I can't find it on eBay or Amazon! What should I be searching for, specifically?

[@Highintensityhealth]

Abbot Freestyle Libre White Bleeding Heart

[@shanek2140]

Hey Mike, I just wanted to compliment your interviewer acumen. I enjoy many of your videos and you have such knowledgeable guests. You do a phenomenal job of summarizing and bridging any potential knowledge gaps for your viewers. Lots of high technical talk and you find a way to succinctly connect the dots for viewers without disrupting the flow of your interview. I appreciate your effort.

[@TheAndersonster]

Thanks for comments on older women! Working towards keto (low carbs high fiber, intermittent fasting, 2 meals, snack on nuts or coffee with coco oil if needed), do some moderate exercise, age 60 with sedentary job and urban walking lifestyle. Tried out the advice on high protein at first meal, had two salmon patties and ricotta cheese, upped protein at night too. Next morning, muscle tone in arms was about where it usually is after 2 weeks in the gym, with triceps firmed up. Your insight about older women getting solid protein more than once a day makes sense to me. I'm around office workers over 40 who tend to do calorie restriction/poor diet at breakfast/dinner, and then spend the afternoon thinking about what they'll make for their family. Lack of protein through the day, over many years, combined with overeating at night, and minimal exercise, has the predictable results. Hope you'll do more videos (especially some short videos) on protein and older women, to help us experiment with this.

[@TheEnglishSisters]

So true! ❤️❤️

[@Drawingmylanguages]

From the first time I saw one of her videos, Gabrielle captivated me. I followed her advice and my life changed for good. I’m glad I found her. I have more muscle, more energy. The subject of nutrition is very controversial, I have chosen to only follow what I feel works for me while ignoring all the propaganda and traditions that have millions sick and obese.

[@gman7644]

Mike is very respectful of his guests and spurs the converstion on with just the right amt of input without talking over or ahead of them, excellent job Mike !

[@Cenot4ph]

as in the basics of any conversation

[@SiimLand]

A lot of misconceptions refuted. With that being said, I think you still need to keep mTOR balanced with intermittently eating adequate protein coupled with protein restriction and extended fasting. Good interview and both of you look great.

[@KotoriOnWheels]

I couldn't agree more!

[@edwardbanegas2153]

How would u do that Siim? I watch a lot of your videos too. So what do they recommend for protein amount per pound of bodyweight? Do you have a video regarding it

[@madcircle7311]

Everywhere

[@juanmf]

This “natural anabolic resistance “ is imho the resistance the body has to any constantly high signal (same with insulin, hgh) so keeping it low and having spikes as close as possible (as long as it doesn’t became negative) should be good for muscle at any age. How close is the question.

[@27Binx72]

Agreed. The idea that you need to be slamming protein 24/7 is just b.s.

[@raffaelecorrente1123]

I never heard of Gabrielle up to now. I have to say she is great. One of the best speech on this topic I've ever heard!

[@cindywhittaker3003]

I cannot believe the comments here. She is a highly educated intelligent Doctor. There is a tremendous amount of great information here. People focused on her breasts, and her looks in general. She is beautiful and built well, you can tell she walks what she talks! I’d rather listen to her advice than most heavy set/unhealthy Male doctors I’ve seen in the past, that seem break out the prescription pad at the drop of a hat!

[@hushhush872]

Agree! Dr. Benjamin Bikman agrees with the higher protein especially as we age, as well; and he's an expert on insulin. I can say I've done both lower and higher. Lower caused my arms to start looking crepey, and they're now nearly back to normal, including muscle size and tone, after taking Dr. Bikman's advice to increase it if you're an older individual. I'm so thankful I listened because even at my older age, I still look youngish; and adding crepiness under my arms doesn't mesh with my youngish face! Lol!

[@TheMandmdye]

Gabrielle Lyon is a great source of information!

[@royalewithcheese25J]

She’s also a good looking kid.

[@Mark-v8u8k]

It’s really hard not to focus on her breast I’m just saying

[@stephen3511]

Found it difficult to concentrate on what she was saying.

[@josephtaylor6285]

I sat in the sauna the other day with a guy who was 45 with the most magnificent body of anyone in the gym. Excellent musculature and his Skin had what I'm starting to call the Keto Shine. I started noticing it on myself and when I noticed his skin I asked him if he was following a LCHF diet. For two years he's been on Keto. We talked about our protein intake; like me he eats no more than 4ozs of protein per meal and eats two to three times a day just like me. The difference between the two of us is he's been on it a year and two months more. I am also thirteen years older than him. What we both have in common is that we're adding muscle like crazy and I am still taking off fat while I'm doing it. He looks like his muscles are stretched over with Saran Wrap skin. Three years before, he told me, he was overweight. Jesus. I wish you could have seen him. And personally I look great. I've lost more than 50 pounds and the veins and abs are starting to poke through. I've seen to much reliable science to suggest that building muscle doesn't require high amounts of protein, and unless I missed something here, she hasn't presented any studies other than to say "in one study". I don't think anyone should be altering their protein intakes based on this sole interview. Insulin sensitivity is the driving factor in muscle growth. Personally, I'll need more evidence than this interview to change from what has been a pretty winning strategy of Lower protein, High Fat and low carbs from loads of salad and green leafy vegetables. Something just doesn't seem right here.

[@Joshold]

Joseph Taylor I feel the same way and follow the same diet/lifestyle as you. 1.6 grams per kg isn't completely necessary as a minimum for everyone. Definitely not those already a healthy weight with no insulin resistance. It's all about hormones.

[@KletoReese]

m p I would love to know how you started on this. I'm 43 and no where near where I want to be. So any help and advice would do.

[@Ramiromasters]

I think that what Dr. Lyon said about minimum portion of 30g of protein per meal is the takeaway here. Later on the discussion, Lyon said that time restricted diets work, intermittent fasting work... Clearly she agrees that one doesn't need to eat protein around the clock; further pointing at the physical reaction of ingesting a minimum amount of 30g of protein in a single sitting as the culprit here. Perhaps people from the Ketogenic diet perspective who regularly have protein don't need more or would benefit from doing it so. However, regular people with the average diet of breads, pastas, sweets, etc. Flavored with a bit of meat could find her advice very helpful. Increasing protein from animal sources would almost inevitably increase fat consumption and limit space for carbs, with the added benefit of muscle stimulation.

[@nesra8786]

I had the same light pop up in my head, dude, thanks for writing this! Adequate nutrition is not a fixed number, the 100 g of protein imo is a lot of guessing not enough evidence. Shooting flies with shotguns more like so they can`t be wrong suggesting too little of it rofl.

[@gwynedd1]

@@Joshold She did not seem to be too dogmatic about it suggesting that individuals vary greatly. The take away for me is that the frailty is an issue in old age and one way to deal with it , possibly at that time, is to increase protein. The rock and a hard place is the idea of stimulating growth in the context of middle age. What is good for growth is probably good for cancer. However past 65 the threat is frailty. So the trade off might be best then.

[@BoDodge]

I love your channel! I've never found another source of health info that has more experts and rational conversation with good science! Thank you and keep up the great work, this info is vital.

[@Highintensityhealth]

Thanks so much, Bo! Many more good shows coming. Cheers, Mike

[@Abdul247]

Absolutely

[@akb-661]

Amazing info! Learned so much! So my mother is 70..has osteoporosis and has very little muscle mass.. to get her protein up and as a simple plan how would 12 o’clock meal with whey protein shake , a 3oclock whey protein shake, and 6 o’clock meal with a whey protein shake. 150 grams of protein with walking and 3 days of resistance training. Both of you are a wealth of knowledge and appreciate you both! Any help with my question would be great!

[@subjectandpredicate7172]

Dr Lyon is great and she's in tremendous shape. She knows all about muscle and trains. She obviously loves bench press because she's got a couple of very large pectoral muscles, which are a delight to watch.

[@upstatecommunications9031]

She's hotter than a firecracker! 🔥

[@sloane290]

The point missed about methionine is it becomes homocysteine which leads to Vascular Disease. The way to clear it from the body is to consume Vitamin B6/Folic Acid & Vitamin B12 with your diet. All cardiologists do this on a regular basis.

[@jerrygauld9066]

72 and 7 eggs a day and some kind of meat or fish building muscle at the gym along with intermittent fasting keto life is great. This interview explains why I'm building muscle and feel like I'm 30 !!

[@felipearbustopotd]

What is your window w/r I.F?

[@sauravbasu8805]

Do you eat the egg yolks ? If yes, then for how many years are you doing that ? What is your own observation about animal protein increasing uric acid level? How to keep LDL in check ? Please share your opinion.

[@mikafoxx2717]

​@@sauravbasu8805Egg yolks are good for you. Cholesterol is needed for hormone and vitamin D creation. Choline and selenium in eggs.. omega 3's.. list goes on and on. Eggs have the highest ratio of usable amino acids so you need the least protein from them to become tissue. LDL cholesterol isn't a problem when you don't cause damage to your endothelium via nicotine, high blood pressure, high blood sugar, which causes clotting cascades which then use cholesterol to form plaques as a temporary protective clot.. but with prolonged chronic damage it builds up. Taking mild anticlotting factors like a baby aspirin a day helps prevent plaque buildup by preventing the clotting cascade in response to that damage. Useful if you're a smoker that can't quit. 31:56

[@riversavage5608]

Mike, I like it that you are humble enough to accept a new tip on increasing protein intake on your non-training days. You have a lot of lean muscle tissue and good vascularity. Your guest is intelligent and attractive as well. Killer combination in my opinion. I learned a lot.

Excellent! I particularly like that she emphasizes what her client's metabolic goal is (loosing weight, building muscle, maintaing muscle etc) as well as that she seems to be taking each client's personal factors into account (gender, age, metabolic health etc).

[@TheresaTrychanel5]

Love this vid mike...please have her on again...she’s awesome. I love that she’s addressing and covering both men and women

[@KB_-iv1sm]

Hi @mike , only very recently I found your channel. I was awestruck by the quality of your interviewers , experts you bring in and a very rational profound discussions. Thanks for your service , Mike 🙏

[@echadmiyodea]

This is having a positive effect on my ED.

[@BioStuff415]

lol

[@kariivins-senft9302]

She was awesome! I always fare well with more protein in my diet, and I keep my carbs at 60 g or less of nutrient dense low glycemic berries and vegetables. Two protein shakes up to 120 grams of whey protein. And then animal protein to ensure I reach 150g. No one guesses I’m 57 years old. I’ve been lifting weights for 40 years. I absolutely feel better eating this way.

[@oskaredwall7662]

Do you get 120 grams of protein from whey daily ? :o

[@jft8994]

@@oskaredwall7662 It seems. Should get real food for protein and avoid supplements. Do the opposite actually. 120gr of fish, meat....

[@peterz53]

Longevity researchers (e.g. Drs. Longo and Fontana - see PubMed studies) would argue that too much protein works against longevity and may even stimulate tumor growth, both via the mTOR pathway. Too much methionine is bad in their opinion. Looking good, when young, and living long and healthy, are not necessarily the same. I think Dr. Lyon's opinions and answers on mTOR need to be examined more closely and balanced against the actual aging research which considers the health and longevity of the whole body. Animal protein, especially in excess, is not good for kidneys, especially if already compromised.

[@dn3772]

This is because more muscle doesnt always promote longevity, at a certain age it pays to have less muscle for longevity therefore you are talking about opposing things. Longevity doesnt mean super musclebound otherwise bodybuilders would live the longest and not get heart attacks etc.

[@Lennythewinner]

Same can be said about Marathon runners. As with musclebound body builders and drop-dead-at-27-professional footballers, the role over-exercise both alone and in conjunction with various habitual protein intakes needs critical and careful evalution. Longo seems to have an almost ideological aversion to protein and especially animal protein.

[@ironmurs6903]

There are plenty of studies to support Dr. Lyon’s suggested 100g or protein per day.

[@ThierryPianoSolo]

Curious that in case of insulin resistance we are told to eat less sugar (because of insulin resistance) but MORE protein (because of insulin resistance), but the problem is the same. Stimulating the receptors even more leads to even more hormonal resistance. The solution is not to always eat more protein (or sugar) which will further worsen hormonal resistance, but to restore the receptors to their normal sensitivity! (with good fasting protocol by example)

[@davida1606]

Visualizing 50 grams of protein can be difficult because it depends on the source of protein. Here are some examples to give you an idea: A 6-ounce chicken breast contains around 50 grams of protein. A can of tuna (6 ounces) contains around 40-50 grams of protein, depending on the brand. A cup of cooked lentils contains around 18 grams of protein, so you would need to eat around 2.8 cups to get 50 grams of protein. A cup of cooked quinoa contains around 8 grams of protein, so you would need to eat around 6.25 cups to get 50 grams of protein. A cup of Greek yogurt contains around 17 grams of protein, so you would need to eat around 3 cups to get 50 grams of protein.

[@mikafoxx2717]

Not too mention they quinoa and lentils don't have the leucine ratio and you'd need to double that number to trigger mTOR the same as the animal protein

[@backfru]

Thank goodness to finally get someone talking about the importance of protein and muscle mass for longevity and aging well. High fat diets are not doing you any favours for staving off sarcopenia and keeping you physically functional into old age. As shown in the research, 'high" protein diets are not harmful if you have normal kidney function, and is THE most important thing to include in every single meal. I would suggest people look into the work of Alan Aragon, Kevin Tipton, Stu Phillips, Jorn Tromellon for the facts on protein instead of some of the nonsense being promoted by Dr Rosedale.

[@Highintensityhealth]

Figured you'd like this one, presjo! Cheers, Mike

[@pnaylish1004]

I was looking for more info on this. Thanks for the suggestions.

[@johnrobinson4445]

More protein on NON-training days, less protein on TRAINING days. High protein and training are BOTH stimulants for muscle-building so you don't need both on the same day.

[@JohnSmith-zo6ir]

Yeah. I liked that. I was doing the opposite. Loading on training days.

[@DarkoFitCoach]

Why would anyone have less protein days? Lol i eat 400grams plus every day of the week.

[@barbarafairbanks4578]

Yep...and I am so glad I watched -yet another(!) - Dr. Lyon interview. I've been following her just very recently - I am convinced she is right about the amount of protein we need for healthy muscle maintenance, especially as we age. But this latest jewel of information that popped up in this interview, about eating less protein on a training day and more protein on off days has never been brought up before in any of the other Dr. Lyon interviews I've viewed - and I've watched quite a few...live interviews and podcasts. Learn something new every time! So, yeah, I was doing this backwards, also. More protein on training days...less on days off. When you think about it, it does make sense - but, unfortunately, from all the myths and misinformation out there- at first, this 'more protein on days off' sounds counterintuitive, doesn't it? But when you realize that mTOR signals both with sufficient protein , and with resistance training, it makes perfect sense.

[@DarkoFitCoach]

@@barbarafairbanks4578 yes mtor signals from training but if there are no building blocks (proteins) then the factory is working without building blocks and then what happens is muscle is broken down to get the building blocks. i have high protein intake as an active fitness person 7days a week and i take insulin to make sure i am anti catabolic around workout, mtor is signalled and amino acids are present.

[@barbarafairbanks4578]

@ Darko - wait! I d/n see your post that you 'take 400 grams protein every day'...a typo there? or did I misread? Thx for your reply to my post re less protein on training days. I meant a more moderate intake on training days, rather than the higher 30-50g/meal (3x/day), but pref. at least 40g/meal Dr. L spoke of, for mTOR on non-training days. She did say that on a training day, 25g after a training session was all that is necessary, bc mTOR would already be signaled by strength training on that day(?) Idk, maybe we all took too literally, her meaning about less protein on a training day for mTOR signaling. In your reply to my post about that, it seems like you were responding fm a stance of WAY LESS protein (or possibly zilch?...if that's possible, anyhow :/ on a training day, (meaning, was your response to me from the standpoint that, that's what I was proposing...way, WAY less protein on those days?) Also, are you taking metformin (or similar)every day...but for training, and not fm a med standpoint(?) Your post seemed to indicate so. I am very green re working out & diet . All I know is that as a 74 yo vegan (for past 5 yrs, and not one who paid ANY attention to getting 'enuf' protein, much less even the crappy 'RDA' brainwashing - and gradually evolving (devolving, as a 'vegan') into again eating eggs, then dairy, then fish - but red meat was like poison for me!), I happened to catch a Dr. Lyon interview on Tom Bilyeu's Impact theory - and bc it made so much sense to me from a existential stanpoint - I WOKE UP to the fact I was doing my 74 y o body no favors by going vegan in the first place - and even with the addition of dairy protein & fish, I could do a heck of a lot better by following Dr. Lyons advice. Now I am an animal protein 'convert', but still have far to go as far as really knowing what I am doing. Basically STILL confused about protein intake around working out, i.e. what to eat prior to a workout and afterwards. I STILL d/n know that...and advice is confusing, bc lots seem based on opinion, not necessarily data. My exercising is based on bodyweight resistance (push-ups, planks, squats, etc., bordering on HIIT workouts, but no real lifting, yet (aerobic only in the sense that the intensity of my workouts can result in brief anaerobic status - plus only using very, light 5 lb 'girlie' weights when I do an arm workout, but will be segueing into lifting in next month or so (need equipment) . I'm considering connecting further with Dr. L, she has a 12 wk online course for $75 (not workout, as far as I know, but based on her diet/lifestyle recommendations, and she includes the cookbook she's recently published - a modest price for the course, I think, plus I'd be able to further pick her brain via email for my specific needs. Your comments, if any? Again thanks for taking the time to offer feedback on my post last night - it is much appreciated ;))

[@maschinenraum]

with IF 16/8 you are restricting calories that are rising insulin and when insulin goes really low growth hormone, glucagon and ketone production rises and i think that is the time where the protein sparing effect kicks in. that is also the time where the body accesses the fat cells for energy. this is a 'magical' time for repairing for the body and it is a good idea to let the body do that job. and after several hours in that state you can then switch to feeding and give the right animal protein to stimulate the growth. maybe a small meal, then weight training and then a bigger keto meal and then call it a day. the yin and yang of feeding and fasting is the key for good health in my perspective to support the breakdown of old junk and growth of new cells and repairing. that can not be achieved at the same time with constantly eating small meals. there need to be a real difference between yin and yang. same applies for other things like bright sunshine for being awake and good darkness for sleep. something in between would ruin the health fast.

[@Papiringou]

uuuff, man. I need a doctor like her, she'll cure all my issues 👍

[@MrOldSkoolMan]

I think the notions expressed in this interview make perfect sense to me. The need for protein does rise as we age but I have learnt much about the timing and the idea on amounts required on training versus off days. Strict Keto has its place but the more I learn, I think Keto can be just as unnatural as it is consuming a SAD. First and foremost, keep to real wholefoods. Utilise I.F. Do not deliberately avoid higher protein sittings or indeed, starches and healthy carbs in in order to remain in ketosis. Seasonal eating is great in my opinion and this approach will naturally raise and lower each macro at various times. Most wholefoods contain a clear dominant macronutrient, be it high fat, high protein or high carb....and whilst some have 2, I cannot find many that have the combo of high fat and carb together. Some nuts/seeds and avocados but again, these are seasonal and eaten in small doses. High fat and carbs eaten together or even within a few hours of each other promote fat storage - IMO; think man made junk foods. Great interview Mike and definitely the best health channel by far.... always being open and with a variety of topics. Many Keto gurus go too far and think being in ketosis is the be all and end all but you have acknowledged that for those of us who train hard, carbs are also important, in terms of hormones. muscle mass and to a degree, your sanity 😉

[@alexanderdemontfort3022]

I should be finishing a uni assignment but I can't get enough of these interviews.

[@scotthenry7470]

whats a uni assignment?

[@challengeaginglife]

It’s just incredible how options explode as awareness increases, and so now having to pick and choose viable ones. One of my main drivers, creating stability to now leap back and forth from these metabolically different pathways, is to learn how to delve in discomfort. Thanks for resting my fears for M-Tor activated tumor production. I’m now 73 and working hard at keeping that movement box open as wide as possible, keeping muscle mass is vital, but also working on the fringes of movement to re-educate movement receptors is an area that has been grossly overshadowed by fast-medium twitch dominance in training protocols. We must admit to the weakest before we can commit to the strongest(what happens on the inside Also happens on the outside). Thanks. Karel. Challengeaginglife

[@expatriatechronicles6915]

Wow, that Gabrielle Lyon is a fantastic woman!

[@lisadouglas2963]

Awesome video Mike. I’m 51 and will up my protein. I do train heavy for me 3-4 times a week. Too tired to do more than that these days, so I’ll up the protein on my rest days and I do practice intermittent fasting everyday. Cheers😀👍

[@ashwin.unlead]

Intermediate fasting is amazing i do it around 4 to 5 days a week.

[@robertspence7766]

Some good evidence based info mixed with psuedo-science. Most will have difficulty parsing what was good (namely protein specific discussion points) with what is fallacy (primarily discussion points regarding carbohydrates and the well-disproved "benefits" of BCAAs).

[@SearlesHernandez]

Can you a elaborate on this? TY.

[@sloane290]

Methionine is the precursor of Homocysteine, which is linked to many chronic diseases. It's important to have folic acid/vitamin B12/vitamin B6 to metabolize homocysteine. Cardiologists routinely prescribe folic acid 5 to 10mg daily for heart patients. Pea protein powder is deficient in methionine.

[@sylviaking8866]

Protein may spike insulin a bit but it also stimulates glucagon insulin's counterpart, whereas carbs spike insulin for a long time and does not stimulate the release of glucagon. Very different.

[@KB_-iv1sm]

Insulin and Glugagon always have inverse relationship. They both cant raise at the sametime.

[@zen23ish]

I was really impressed that the interviewer didn't once... Let his hormones look at her ummm ... huge chest muscles xD

[@spaceghost8995]

Silicone.

[@suzanvg1644]

I couldn't concentrate on what she was saying because I kept wondering are those Breast Implants ....??? Her chest "muscles" don't seem to match her body size. I'm conscious of this due to study of women with Breast Implant Iliness see www.BreastImplantIllnessby Nicole.com ~ I had to scroll down to "hear" her message which was interesting....especially since I have switched to Carnivore eating the past 10 days. I welcomed what she had to say> thank you... good interview.

[@GK-wx6xo]

Real men train discipline as well as muscle....

[@kriskelvin6682]

I can imagine Ron Burgundy doing this interview.

[@richardkaup7978]

When she said that she was a dancer and gymnast I was so confused because she doesn’t have that build ;) ;) 😳

[@splonkdesplonk]

Fantastic interview again Mike, learned a bunch. My understanding of protein nutrition in particular just got a MAJOR upgrade, awesome! 👏😊

[@Chris-vt6nl]

I recently saw a video of a 74 year old gentleman he used to be a natural bodybuilder in his younger days till date he works out everyday at the gym. He recently in an interview said that he doesn't have any health problems like diabetes,BP etc.. not just that he even said that he has never been to hospital for health problems till date😱he adviced youngsters to build muscles naturally without steroids along with a healthy lifestyle protein rich diet completely abstaining from junk food,alcohol,smoking drugs

[@stevekrok]

This was absolutely the most informative piece of information on Protein intake for someone in their 40's. Fantastic! Thank you!

[@upstatecommunications9031]

At 6:30 she said that the process starts as soon as the 30s.

[@giselruiz2285]

Dr Lyon looks amazing in this video, her muscles are impressive.

[@atamola]

He was one short stare away from sleeping in the couch. You can almost see his will power and determination to keep his eyes leveled draining away second by second.

[@Highintensityhealth]

Too funny, Messner

[@spaceghost8995]

They aren't real dude.

[@htaehlane5868]

Angelina Jolie MD lol

[@jjjuhg]

For unknown reason, i can listen better from a male voice . Possibly my wife talks too much and am i overloaded? Hm....

[@stevewildeagle965]

I think he was just in a happy place imagining what he'd love to do with her.

[@sylviaking8866]

I had quite a shock when i turned 50. It is very obvious if I don't strength train and eat more protein my muscles will wilt away really fast. Your information is excellent. Thank you.

[@hadassha-xu2ki]

@Sylvia same here What are you doing i am trying to

[@sylviaking8866]

@@hadassha-xu2ki I make sure I eat about 150 grams protein every single day. I have a protein shake for breakfast with at least 40 grams protein. Lunch 5 ounces of salmon with salad and a nectarine, Afternoon snack another protein shake. Dinner 5 ounces meat, veggies or salad with brown rice or sweet potato. I strength train 4 times per week. I break upper and lower body up so as not to over train. I do some cardio at the beginning to warm up. So far I have lost 6 pounds of fat and at the same time managed to build more muscle mass. So doing well so far.

[@mimilili99]

Thank you very much for this video, that was so instructive with valuable information. I didn't know how protein intake is important and I think now that my very low protein intake for years explains many things. For those who said she missed the insulin, I read insulin sensitivity is crucial for muscle protein synthesis but the amount amino acids necessary to induce muscle synthesis increase with age independently from the insulin. Does Gabrielle Lyon take any Leucine or BACAA supplement or does she prefer to get it all from food? Thanks!

[@FLJD427]

AMAZING INFO and GREAT INTERVIEW. OMG Mike you are my hero. This is just incredibly good info. You really know how to pull out every good morsel of information from these experts. BRAVO!

[@zeroxox777]

The only argument Dr Lyon had for this amount of protein seems to have been to get sufficient leucine/bcaas for maximal mTOR signalling effect; and her argument against vegan proteins e.g. soy and bone broth was again related to the leucine or BCAA content. So why not just have 20g of protein at a meal, and add 3 grams of leucine/6 grams of BCAA? Given that leucine is ketogenic, this could potentially reduce the protein load to significantly less than her recommendations without compromising maximal stimulation of mTOR, and without the risk of compromising ketogenesis on the ketogenic diet. Or am I missing something here?

[@zenmind4711]

MTOR signals protein synthesis. Without the other essential aminos , what substrates will be used for building muscle? BCAA's can be catabolic. Your body will sacrifice muscle tissue in one area to repair another via epinephrine, cortisol. This is why old people lacking adequate dietary protein naturally lose their glutes and hamstrings 1st. Noazatall syndrome. Isolated BCAA's in the diet is equivalent to hiring brick masons , having cement delivered but no bricks. Maybe they'll get the bricks from the neighbors house. I can't give any references unfortunately. However one of Mike's other videos on bcaa, he mentions a researcher that he referred to as the grandfather of protein synthesis science. His research discovered these anabolic /catabolic signaling pathways. Can't recall his name.

[@bobjohnston7347]

Whoever The Person Soy is 90% gmo and is highly estrogenic.

[@Cenot4ph]

@@bobjohnston7347 the usual BS that's long been debunked, but go ahead.

[@nickdipietro7797]

Dude you need to get her back on .. this doctor is amazing !!! 😍😍

[@TOMMYSURIA]

I'm totally confused now; Dr. Ron Rosedale says to restrict protein and she says go for it.😫😥😮🙄

[@akanecortich8197]

isn't leucine associated with decreased cellular longevity because of its various activation of mTOR paths? I thought the main reason for increased longevity, and fighting cancer, was to inhibit mTOR via protein restriction (ie most specifically luecine). For older people I would gather that if you were at risk of cancer, or had cancer Luecine would be the one item you would wish to eliminate from your diet. And using inhibtors like DON NAC ashwagandha

[@emanuelpino1]

Thanks for the post it’s always interesting to hear other people share there styles of dieting. With that said I highly disagree with a lot of what was said in this video.

[@Highintensityhealth]

Thanks again, Emanuel! Nutrition is not as clear cut as applicable to all as say finance. Personalization, goals and context need to be considered. Cheers, Mike

[@jaekenzo64]

Yeah bro and that's why your a nobody and that's why she is a somebody with a successful business and clientele. Disagree away noob 😂

[@msharma3655]

Gabrielle, wonderful. Very insightful. Please prepare yours one strength training video. Giving a weeks plan. Thanks.

[@FRv4S]

I just clicked on this video to watch the lady's smile. I lover her!

[@AnitaG1404]

Just came across this video, so glad I did. Super helpful. Thanks for a great interview Mike and thanks to Dr Lyon for her great tips.

[@patriciavillareal6334]

Yes, I believe protein it’s good for you and doesn’t cause cancer or damage kidneys like some people think they need to hear this interview and get educated. Wonderful Thank you,

[@louisdoufexis6280]

Patricia Villareal protein is excellent but recent data suggest that red meat has been linked with cancer

[@Cenot4ph]

@@louisdoufexis6280 those are studies where conclusions are drawn on the basis of observations. The only thing you can conclude is that too much iron is not healthy, anything else is highly suspect and it's a crusade against animal proteins essentially.

[@joshadams2148]

Hey mike, thank you for what you and all your guests do for us. Do you have a good podcast on nutrition for kids or know of one? If not you should make one please.

[@martinwermuth5012]

So where is a good debate between Rosedale and high-protein proponents? This really needs clearing up. A lot of protein or not? When, where, when, and why should which proteins be eaten?

[@qthirteen13]

Martin W I eat minimum 18 eggs in one meal...helps me recover from lifting weights

[@meettile1033]

@@qthirteen13 not 18...you should consume minimum 81 eggs a meal.. and you wont have recover also after this method

[@qthirteen13]

@@hectorvargas8547 I know...keep hearing that 40g protein per meal is max... but they also say fat and protein are moved slower through the intestines...I imagine if so then your body is trying to keep it around long as possible to utilize it. I just had a thought... should have studies analyzing fecal matter of carnivore/zero carb peeps and compare 4-6 meal peeps versus OMAD type eaters and see if we are truly wasting potential protein... ~shrugs~ I feel better eating 1 or 2 times per 24 hours personally. But I might try a 4-6 meal experiment one of these days to see if my body responds differently... thanks mate :-)

[@hectorvargas8547]

@@qthirteen13 Let me know the results of your test if you do carry it out. I'd be interested in the results. I am all for OMAD, but I am having three meals a day during 8 hours following the 4-hour spacing recommended, but feel too full during feeding time. I just stated this food timing a week ago and I have noticed a small increase in weight which I hope is actual muscle. Let's see what happens it the long run.

[@donnafoust5172]

Interesting video! My weight loss Dr has me on Keto very low protein. I get about 21 G protein/day. I’m 58, insulin resistant, & need to lose about 40 more lbs. I’ve lost 43 lbs but have not lost for 3-4 months. I’m just getting into weight training. After watching this I’m concerned about my protein intake.

[@iewauhedoc9970]

kzbin.info/www/bejne/nWfJimqdp6qml7M

[@TODOMATIO]

you need 50g at a time so just buy protein Isolate and make protein shake (just supplement after your meals, or double up your dose). 21 g a day is super low! i'm on Keto too. it's harder to build muscle on keto but it's possible.

[@AngelofD69]

I didnt know kendra lust was a doctor

[@FliskerX]

Heh, I was just going thru comments to see if there is anyone else is thinking she got boobjob and maybe also something done with the face.... it just gives weird vibe.

[@Talletc]

@@FliskerX you don't have muscle like that and real boobs.

[@Papiringou]

@@Talletc she does

[@Ice-Fall]

@Trevor Yeah, but she is smart as hell.

[@efisgpr]

@Trevor I've seen girls like her in Italy, Finland, Hong Kong, Sydney, NY, LA, San Diego....etc. WTF are you talking about?

[@marcdeo9820]

It's important to note that when she refers to methionine restricion in a "ketogenic Diet" she is referring to "therapeutic Ketosis"which isNOT the only "Ketogenic diet". A properly designed ketogenic diet should be ample in protein. I eat TONS of protein and stay in ketosis.

[@Aviation_Professional]

The more protein I eat the more fat I lose. SO to cut..I up the Protein to 1 gram per pound of lean mass...

[@nutech1810]

Nice. I'm at 1.5 grams for a woman

[@MikeRayburne]

Brian Turner Posted on June 01 2016 Leucine is an amino acid and an important regulator of protein synthesis. Feeding leucine triggers the mTOR pathway, which stimulates muscle protein synthesis and muscle growth. This amino acid is also important for regulating blood sugar. Combining leucine with glucose helps reduce blood sugar levels by balancing the secretion of insulin, which decreases blood glucose, and the hormone glucagon, which increases glucose levels. Increasing leucine in the blood for prolonged periods has a dampening effect on insulin. A Chinese study found that the suppressing effect of leucine on insulin decreased when blood leucine levels were reduced. The take-home message is that leucine is an important supplement for moderating blood sugar responses to diet. True?

[@Lovelandmedicalclinic]

1.6 gm per kilogram of protein. Wow. Double what I believe is good. So as I get older I will up my protein content. That part made sense. But for now I will stick with 0.8gm per kg. I love a good grass fed steak, but I definitely limit it. Exercise fasted. time restricted feeding. BCAA are more ketogenic . You should bolus your BCAA's. If you look at the Blue zones the one commonality is protein restriction. Vitamin C is amazing. Dead lift best exercise. Rosedale vs Lyon I will stick with Rosedale

[@ThomasAT86]

Personally I follow what my body wants and feels good with. And that's a lower protein intake at the moment. I don't think it's a good idea to stuff people full with meat when their body has a negative reaction to it which is a definite sign of "no I don't want that much" - that's what science will probably never get, we're all different and the body is insanely complex and wise. Besides medication, drugs, 4% bodyfat, chemotherapy, sugar and alike, I think we can trust our body (feedback)!

[@ianparr5899]

1.6gm per KG of LEAN body weight..or 0.6-0.8gm per POUND or LEAN body weight.

[@danielp1099]

Nice video, i would have liked to hear how she recommends getting 150 grams of protein a day , like what sources does she use?

[@VladoPiljak]

Please should creatinine levels be used as a guideline for the amount of protein we should eat? Meaning if our creatinine levels are on upper limit, we should not increase protein more. We are talking about healthy person that is doing resistance training. Thanks Mike

[@fooschnicken2112]

Hey there, Just wondering will BCAA's kick people out of keto? im hearing a lot of conflicting info. Thanks!

[@1990sodapop]

Yes

[@wendywertz8828]

Thank you I’ve been trying to gain muscle but I need to up my intake big time !!!! I’m 54 and menopausal.

[@davidwwww]

Amazing wealth of information to take away from this one. Thanks to you both for making this happen and sharing the ideas & research.

[@Highintensityhealth]

Thanks for tuning in, David W! Mike

[@nutech1810]

Omg I 💗 Dr. Lyons I'm a female bodybuilder in her 40s, * I eat around 1.5 grams per pound & have never felt better & see insane results

[@amperage8032]

I would like insane results. I figure I’ve been at this long enough, it’s time :) what do you attribute your progress to, more the food or training? Is it the added protein or some interesting specific training you’ve been doing? Thanks for any suggestions 💗 I’m not a bodybuilder but am highly consistent at the gym trying for more muscle

[@nutech1810]

@@amperage8032 I'm a pro bodybuilder. You need protein to grow muscles & do progressive overload & heavy lifting. Consider a reputable trainer.

[@amperage8032]

@@nutech1810 thank you for your reply and info. I’m actually doing all these things, but will try for more protein. It’s probably the weakest link of the three you stated and I eat! I’m tall so it’s just , or seems, that much harder. I really don’t know many trainers outside my gym that i would go to and i know just as much as the ones there. I know the principles you stated is what it takes; I’ll keep at it. Thank you

[@Merc_33]

Love her energy, great advice and a good talk!

[@nad9-195]

Thanks you from all my hearts

[@leahlandi143]

I love my protein and am very active, glad its good. I agree with no snacking, on keto I find no need for it.

[@blickluke]

Killing it. Best health and nutrition channel/videos out there, really exploring the forefront of it all and having the science explained for us lays :P

[@CaptainManic2010]

I'd like to pose a couple of questions please. Why are the rumours around red meat causing cancer a myth? The quality of protein wasn't quite addressed here either I think What about the correlative effects of IGF-1, and cancer? Doesn't more animal based protein stimulate IGF-1? If you want to grow muscle...do you have to stimulate IGF-1? 2.5g of leucine per day? How much BCAA's? Can i substitute ECAA's for BCAA's?

[@Highintensityhealth]

Lots of great questions Sam tron! Protein quality is key, as tacitly implied. For all the other detailed questions we created a members area and private Facebook group to address. Here's the link to join: www.patreon.com/highintensityhealth Thanks, Mike

[@tenminutetokyo2643]

Sam tron most US beef is full of the neurotoxin Flouride which causes brain damage.

[@iggybarrato9009]

Some butchers and supermarkets put red dye in meat especially beef and venson, so its the commercial additives which creates problems with any foods!

[@marleymusic217]

Rather than protein/methionine restriction, think about the methionine/glycine ratio. Methionine is only found in muscle meat. In nature we wouldn't eat just the muscle, but also the skin, connective tissue, bone marrow which all contain glycine. Glycine supplementation proved to be life extending in mice (or rat) studies. Seems like a huge misconception that consuming more protein shortens life, rather a collagen/glycine deficiency shortens life.

[@GG-pu8rt]

Like a few others on this post, my views are conflicted... especially when I see vegans who have great muscle tone. Based off my own blood labs, when I was intaking more protein (between 100 - 120g per day), I noticed an elevated BUN. Would like to see a lot more research before taking any one advice to heart. In any event thanks for the interview and please, less commercials next time lol

[@Highintensityhealth]

Thanks! Will address on Wednesday's live YT chat! Sorry for the adds, but they do help keep us in business (covering expenses etc...). Consider joining our Insider Member program and once we hit a few goals, I'll turn them off! highintensityhealth.com/insider Cheers, Mike

[@quietstorm6710]

Listening to this the background at work and omg. Ive started incorporating weights in my diet and my body was not happy. I feel like I am pushing through it. I found that liquid protein is better than powder. I haven't found my niche yet. But thia helped. Thank you!!!!!!

[@juanitachavesgomez9260]

Thanks for the great content as always! I've a question about Leucine though, I've been supplementing with Leucine post workout for a while and I stopped recently since I was afraid of the insulin spike response. So, how ideal is supplementing in a Ketogenic protocol if you really want to keep your insulin low? We know and learned that controlling your insulin is key to stay in and optimize your Ketogenic State. Thanks again!

[@Highintensityhealth]

Hi Juanita Chaves Gómez, Leucine is ketogenic, and even if it did spike insulin, doing so post-workout wouldn't be an issue. Cheers, Mike

[@dantheman1337]

When you eat you don't just inject the food into the blood. It has to be digested, and so this raises more questions than it answers. Digestion does not even happen if you are stressed either mentally or physically and food will instead sit in the stomach. If your meal is high fat high protein then digestion will happen over the course of several hours with amino acids slowly entering the blood. By this logic you could have one meal a day and still give the body a constant supply of amino acids.

[@jayaramBOT]

Being deprived of protein has multiple repucussions? Valter longo's research proves otherwise. Mice that are starved regularly increased their lifespan by 30%. If you are going to say that muscle is the organ of longevity, please provide some proof for that. So the more muscleass the better? Or how do can you measure muscle and prove quality of mucle leads to longer life span?please provide more info.

[@laneewert]

My thoughts through the whole thing

[@QuickMadeUpName]

Mice are humans?

[@iewauhedoc9970]

this crossed my mind too ... body builders do not have a good life expectancy overall ... would be nice to get the benefits of all approaches but no matter how impressed I was by her physique, it was lacking resources ...

[@michaelr1577]

An old person with functional muscle strength has a better ending to life

[@handotkay]

Mice are not humans! Nothing like us ffs

[@onegoodturngetsmostofthebl7499]

I’ve made it a practice the past 20 years three times a week to slide an Olympic 45lbs plate over the big fella to perform three sets of 10 reps pelvic tilts. I should be interviewed on Program.

[@FrankieZG]

Very good interview but.. It is impossible to stay concentrated looking at Gabrielle..:)

[@Celtokee]

Uhh..did she say something?

[@mydigitallife8311]

yup

[@frankboadi1031]

You bet. Am struck..lol

[@pierrejeanes]

boobs?

[@Michael-4]

What interview.

[@dannyboy2111]

Great Video. Around 25 minutes in I'm kind of confused. You say don't snack, eat the big mean every 4 or 5 hours because the muscle resets & another chance to stimulate. But then you say if you're looking to PUT ON muscle that's a different story. And then he says you might want to cram another meal in there. SO I'm looking to put on muscle, so how often should I eat after that first meal? Every 3-4 hours instead of 4-5 hours?

[@porscheninesixeight]

can you explain why certain animals say like gorillas have massive muscle and they eat plant based protein? cheers

[@mimilili99]

I wondered the same lol and they don't even synthesize vitamin c either

[@bambolincyprus9527]

I`m afraid this probably is not so true, my friend. Yes, plants contain some protein as well, tho not much, but the main energy source of gorillas, according my investigation, is FATTY ACIDS. Where they come from? From bacterias living in the guts of the animals, which produce them. And those bacterias eat the plants that gorillas consume all day long. That is why they have so big bellies....

[@singh6879]

Wow this woman always comes with load of new information

[@dovydasnesvarbu7859]

Hey Mike, so as I watched some videos of you I'm starting to understand that you recommend ketogenic diet/lifestyle for all time. You suggest it more to balance your body and achieve homeostasis, yeah ? What duration do you usually recomend for keto diet? And afterwards you can eat healthy, natural , organic vegetables and fruits? Or do you tend to avoid fruits and just stick to veggies?

[@CaptainManic2010]

No mate that isn't right. Please watch more of High Intensity's videos. They are much more developed than just screaming KETOGENIC...although this video was very pro keto and proteing... If you look at ALL of their videos...especially old ones mixed with new ones....you find that they believe in using science to eat with SEVERAL beneficial approaches to optimise health, longevity and performance. They eat carbs sometimes bro....they cycle...in their own way...usually locally grown seasonally available good quality carbs...but they go there sometimes... Mate don't let anyone tell you there is 1 right way....there are several...usually each one good for a different time or purpose. KEEP WATCHING!!!!! LIKE AND SUBSCRIBE!!!

[@Highintensityhealth]

Well said, Sam tron! Thanks mate, Mike

I would agree with her as I did overeat protein during Omad initially and felt energetic.

[@nitetrekker]

You briefly mentioned creatine, but unfortunately it never came up again in the conversation. Would be interesting to know what she thought about it.

[@Cenot4ph]

it's been discussed to death, the science is crystal clear

[@joaool9803]

I just started I.F. and saw these precious tips! I am very glad I found this channel! I'm finding it all amazing!

[@paulb2683]

Wow I am about 3 years late to this..lol but this is great stuff! Good informative interview!

[@ThePresentation010]

Yeah.. me too. I wonder if get perspective has changed or become more committed through these years of research and new information

[@jonathanmichaelaliwarga6842]

raw egg whites contain a protein called avidin. Avidin binds to biotin in the small intestine, preventing its absorption. a note when eating raw eggs.

[@Highintensityhealth]

I only ever do raw yolks for this very reason

[@recyfer]

@@Highintensityhealth I read if the egg whites are pasteurized you're able to absorb them. Thoughts?

[@recyfer]

@@Highintensityhealth just did a Google search and yes pasteurization neutralizes the Avidin found in egg whites.

[@knightman_cometh]

I’m craving protein now lol 😂 Thanks Mike. Awesome interview

[@HardRockBullys]

If someone is muscular and very active 4-5 days a week lifting heavy but has stage 3 kidney disease, is 50 grams of protein a meal a bad thing? Is creatine a bad supplement with this situation?

[@fatfullday]

sheesh you guys!😂 glad im a woman. I think i got way more out of this than the vast majority of the males, judging by the comments😂😂

[@elvnprince]

Extremely knowledgeable woman, very impressive in every way, and encouraging confirmation of my own knowledge and experience with protein and strength training.

[@jayasingamratnasingam253]

😂

[@ramblin_man23]

13 minutes in and I don't know what's about yet 🤷‍♂️

[@yvonnequez4651]

😂😂😂💃🏾

[@michaeltranchina6358]

🤣...Yup...Men are wired that way. Unfortunately I will have to watch this three times to learn all of the content...Bummer...😭

[@MrStuartp]

Amazing interview, incredibly insightful. Thanks for producing such great material

[@anthonyvescio5311]

Whenever he looks down he has to face forward first 😂💪🏻

[@Highintensityhealth]

Anthony Vescio 🤣🤷🏽‍♂️

[@cristophernieves7224]

Amazing Show! I wonder how to pack 40 to 50gms in every meal. Thinking that I eat only 3 times a day and fasting? Thank you!

[@astrophilandolivia]

So, is Mercola going to watch this and write a new book?

[@whitewolf6730]

Love your work, follow Dr.Lyon as well. She has quite a story.

[@rfdc]

Why does everything have to be so complicated in regard to diet and training?

[@tenminutetokyo2643]

J Smith See Butter Bob’s vid on simple diet and eating hamburgers and steaks.

[@donragnar8430]

Because different approaches have variable effects in different people and research papers look for absolutes

[@spaceghost8995]

I may be cynical but I think she takes steroids and has breast implants. I never assume it's real. I don't rule it out though. Maybe I'm totally wrong.

[@Lifes_Frosting]

Space Ghost yes to implants no to steroids. She’s got a decent amount of muscle but appears natural.

[@geraldfrank1630]

Did anyone catch the kind of vitamin C they praised? I repeated it & still couldn’t understand it. Good interview. 🙏

[@EliorHallo]

Very protein informative! Thanks for sharing knowledge!

[@macdoug1234]

Just dropped my protein to avoid kidney stone agony. As a type 2 it’s very difficult to achieve ketosis. Gluconeogenisis is demand driven. How much demand do you think a diabetic who has eaten masses of sugar his whole life and then takes the sugar away? That’s a lot of demand so the body goes after the protein to get the sugar. This satisfies the sugar demand if the protein is high. The process increases uric acid production and bingo, no ketosis. Instead gout and kidney stones. I’m going back to nutritional ketosis macros with only moderate protein atleast until I finally achieve ketosis. I’ll have to worry about the muscle later