Why Muscle is Your Most Important Organ | Alexis Cowan PhD

Dr. Alexis Cowan is a Princeton-trained PhD in molecular biology who operates at the interface of physiology, metabolism, and nutrition. Here, she specializes in the design and implementation of targeted dietary and lifestyle protocols in areas including gut health, fat loss, metabolic flexibility, and cognition. Dr. Cowan works with medical professionals and coaches looking to expand their repertoire of evidence-informed approaches, as well as high-performing individuals seeking to optimize their health and performance.
In this episode we discuss:
- What is muscle-centric medicine?
- Are low carb diets safe?
- The ideal meal and supplementation plan.
- Which biomarkers and data should you worry about?
00:00:00 Introduction
00:02:26 Muscle Centric Medicine
00:04:33 What is Skeletal Muscle?
00:05:53 Why Muscle Matters
00:08:50 Issues With Obesity
00:12:44 Insulin Resistance
00:27:00 Do You Have Insulin Resistance or Prediabetes?
00:30:12 Skeletal Muscles, Training
00:31:54 Muscle Fiber Types
00:42:35 Supplement Recommendations
00:47:38 Exercise Plans for Beginners
01:03:05 Skeletal Muscle Health Overview
This episode is brought to you by LMNT, Paleo Valley, Inside Tracker, 1stPhorm
Order Dr. Lyon's Book Forever Strong - drgabriellelyon.com/forever-s...
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Disclaimer: The Dr. Gabrielle Lyon Podcast and KZbin are for general information purposes only and do not constitute the practice of medicine, nursing, or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast, KZbin, or materials linked from this podcast or KZbin is at the user's own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professional for any such conditions.

[@terrywbreedlove]

The more and more I read and watch these and other videos. Really it seems we can get everything we need. Through a healthy balanced diet of Meats Vegetables and fruits. Add in resistance training with walking and good sleep and we have it all.

[@jenniferfulljames1685]

I totally agree!!!

[@robertthompson5501]

Mediterranean diet ensuring adequate quality protein, plus excercise as recommended in podcast. 🙏🏻🏊‍♀️🏋🏻

[@tamaratamblyn4146]

My ONLY problem is sleep, I've been a functioning insomniac for more than 30 years and if 8 could get off of my sleep meds I would be so happy! But

[@tamaratamblyn4146]

Dr. Lyons, I am that patient you're so fond and reminiscent of, I'm a drowning mother and wife ( in a very bad relationship for the sake of my child) I have a TBI as well. I just want you to know that ever since I found you on the CEO podcast I've been a faithful follower of yours no matter what platform you go on! You have given me so much faith and promise for my future, I am doing my very best to live by the principles and facts you speak of! I just bought my first bottle of urolithin A., I'm consuming my broccoli, I'm lifting heavier. I just love you!!! Thank you for being the tough chick 8n my life! Thank you for sharing your experience and wisdom and thank you for being awesome!!

[@Micah-3333]

Muscle is more important than people think health is wealth

[@felipearbustopotd]

Sleep is just as important.

[@IntuitiveCoachTheresa]

I'm really getting into your content Dr. Gabrielle, and others like Dr. Doug Mcguff. I used to roll my eyes at the science of skeletal muscle physiology and development, thinking like what could be more boring than talking about "gym" in a scientific way. But as a manual therapist for 30 years with a medical background, I am humbled at my ignorance and grateful to you and others for keeping that rally cry going. What a game changer. Blessings!

[@ResponseDigitalMedia]

Would be interested to see you interview Dr. Shaw OMara.

[@yvonnekiwior9633]

And dr mindy and dr bikman

[@stevenbaumann5911]

When I 1st heard 1g of protein per lb of body weight, I freaked out. I weigh almost 400lbs, and most people can't afford that. I'm so glad they clarified that to ideal body weight.

[@yvonnekiwior9633]

I have a hard time when animal protein keeps getting a bad rap. It comes with a good balance with fats! And there HAS been a good long term study of eating meats, just look at our people before us. Look at when we eat protein first on our plates, I agree just add more weight training❤ Thank you Dr Lyon

[@mariannatodd7010]

Very informative, thank you for this podcast.

[@SuperLammens]

Thanks, been listening hundreds of podcasts on this topic. Love dr neyman, dr fung , dr berg, dr boz ben bicman, dr lustig, .. but this podcast reached me something new about the fast and slow twitch fibres, their different specifics and how different training is required for both types, their mitochondrial and glycogeen storage capacity. Zone two training for slow twitch and hiit training for type 2; sprints .

[@vickyfong8971]

Thank you ! Real helpful info. Will share it .

[@cabolynn]

My LMNT has arrived and yes, it's a true game changer for me. Thanks for the suggestion, Dr. Lyon.

[@felipearbustopotd]

Eat seasonally, esp fruits. No need to demonize carbs, but the caveat could be, the more sedentary you are the lower they should be? There's always the positive side and then we potentially have the negative side and Mtor covers that in a nutshell. Thank you for uploading and sharing.

[@kellyabrahamson9139]

Please do another podcast as I’d like to hear much more of what Alexis has to say ❤

[@tetmartin3366]

Amazing episode gals 🎉

[@daleballenger9745]

Thanks Doc😊

[@Biquis1]

Love Dr. Alexis so much! Insanely brilliant and generous! Thanks for having her on! Can’t wait for journal club!

[@MR-yp7mu]

High protein intake can activate mTOR, which, in turn, can accelerate cellular processes that promote aging and age-related diseases. In contrast, a low protein diet can reduce the activity of mTOR and slow down these aging-related processes.

[@SarahPerine]

Another reason for restricting carbs is fighting disease. I’ve been using a zero carb ketogenic diet to fight and hopefully now prevent cancer. I’d love to have carbs again someday but also not in a hurry seeing how it can help cancer spread.

[@barbaracoli9529]

Please can you elaborate on the lucine threshold? Or indicate where you get deeper on the subject Than you Thank you

[@rivinesh4566]

I have received your book Forever Strong and just read page 30 and joined the waiting list for the course. I'm ready to bring my career to the next level. How long approximately until I would hear from the Institute to enroll in the course? 😊

[@robertthompson5501]

Snickers candy bar can be used for a fasting blood glucose test.🙏🏻🏊‍♀️🏋🏻

[@petercat926]

U rock!

[@cynicist8114]

As I have gone keto and especially carnivore, I have noticed that I am much less tolerant of carbs than before. I did experiments with reintroducing them to see if I was imagining the benefits of a low carb diet, and I had reactions to them that were worse than ever. (Skin breakouts, mental fogginess, nausea, and unpleasant trips to the bathroom) Personally, I don't miss them at all so I will just stick with carnivore, but it is definitely something to be aware of.

[@nathantoney.1501]

Yeah. I agree. I get crazy bad water retention when I eat carbs and my abdomen expands from a 30” waist to 38”

[@robertadams5437]

Dr Doug McGuff lists 4 fiber types, 3 of which are fast twitch. In BODY BY SCIENCE, he lists SO (slow, oxidative), FO (fast, oxidative), FOG (fast, oxidative/glycolitic) and FG (fast, glycolitic). This list has them in order of size and force producing capacity.😊

[@rivinesh4566]

Hi Dr. Lyon you mentioned that there is an Institute to learn more about muscle -centric medicine if we are providers, I'm a certified health and wellness coach who I'm becoming passionate about your studies and knowledge. How can I enroll in your institute?

[@efrainhernandez0519]

Minute 43:00 can somone please write down what she was saying about a postbiotic because it is hard to hear correctly. Thanks ✌

[@robertingram5600]

She's recommending a product called "Cognitive Switch" made by Juvenescence. It's some sort of ketone ester drink.

[@martincole5222]

I was under the impression that Mtor pathway was associated with increased cancer risk?. Do you have any thoughts on that?

[@felipearbustopotd]

I heard that recently, but at what stage do you stop living. Everything we do has the potential to cause us harm. If Mtor was that rife, then those that exercise the most, eat to support that exercise like athletes, body builders extreme sport enthusiasts then they should be the greatest at risk... are they dying more than the sedentary in society? 😀

[@martincole5222]

That’s a fair observation

[@heidizee5144]

I wonder that as well. When I started taking BCAAs and using protein powder to meet Dr. Lyon’s recommended intake levels (I eat a WFPB diet, please no eye rolls, it helped my husband reverse advanced heart disease), my IGF-1 went from what plant-based doctors believe is a healthy level (150) to 243. I do worry that my cancer risk is increased. I hope Dr. Lyon might address that in a future episode as there are a fair number of plant-based people out there these days. I have nothing against animal protein but would prefer to continue WFPB as many of my other health markers are much better after a decade of eating this way.

[@felipearbustopotd]

@@heidizee5144 If it works for YOU, then great.

[@cynicist8114]

Past populations have far lower incidences of cancer. Carb intake, and general food intake, have increased drastically since then.

[@CAWN_G]

At what age do we lose slow twitch muscle?

[@lancelaw5966]

Is it HMB,or LEUCINE that is triggering muscle growth?

[@MR-yp7mu]

Brain is your most important organ, doctor, brain.

[@amritrosell8561]

LMNT is amazing and tastes truly delicious. But, promoting single serve packages? Really? Apart from that, great video and very useful information!

[@jacquishugar6761]

I'm not so sure that you can't do much about it if it comes to the liver, as the liver rejuvenates itself when given the right circumstances. I don't see how hyperinsulinemia wouldn't be any different. I've totally seen diet and exercise reverse insulin resistance and type 2 diabetes. Maybe you meant to say the pancreas?

[@jjhannah9655]

Dr. Cowan: Lack or religion > dogmas to latch on to 👏 Excellent point!

[@Handlethis342]

It’s an unsubstantiated claim.

[@lseh4720]

My 80 year old mother needs protein, has few teeth. She does eat pine nuts. What else can I give her? She doesn’t move much, unless I’m in town when I make her go for a walk. Would you please tell me what I can give her? Thank you doctors. You’re fabulous.

[@chuckleezodiac24]

eggs, salmon, mackerel, protein drinks, protein shakes.

[@cynicist8114]

Raw milk. It's easy to digest and is a high quality protein. It's also delicious.

[@ProfessorNurseRae]

Complex multifactorial problem.

[@sandychandra3222]

I’m am on a statin and I have so much leg pain 😢

[@chuckleezodiac24]

tell doc to switch you to Ezetimibe or another type of non-statin cholesterol pill.

[@SuperLammens]

Pls listen to dr gundry who is a cardiologist and doesn't give a damn about LDL cholesterol . You don't need to be worried about ldl, but the glycocalyx will get damaged from high insuline and smal dense oxidised ldl particles . listen to the interview with rangan chatterjee, explains it very well. all doctors are pushing drugs for a problem that is not helping their patients and it is hurting like you explained. Dr Nadir is also interesting cardialogist to listen to, lower every metric that is damaging yr body and vital organs, brain, hearth arteries and vains. Give up all sugar and sugar replacements and all flower (ultraprocessde wheat) which are all causing inflammation and fat storage as they really spike yr glucose and make your liver fatty . Coronary artery is really the test to do to see if you have oxidised small dense ldl and inflammation and damaged glycocalyx and high triglycerides are because yr fat cells are full and your body can no longer take extra fat in, so low trigl and high Hdl and low fasting insuline should be yr goal to loose fat and regain yr health. DRs need sick people and pharma needs sick people. Yr health is yr responsability. Big pharma and big sick treatment business is NOT interested in yr health

[@bobz4968]

I love the comment, Doctor shares about how the lack of religion in our society, people often turn to DOGMAS. That the need to believe deeply in something is “wired in”. Think about it. Although, religious people can often latch onto other dogmas, still interesting how it’s maybe a genetic tendency to have to believe in something so strongly that it clouds out objectivity. (Apply this thesis to something in your life or movements that seem extreme.) 105:45

[@Handlethis342]

Religion isn’t a solution for anything. Yes, we are meaning-making creatures, who evolved to favor bias towards superstition and magical thinking, aka, “hypersensitive agency detection” (HAD) in order to self soothe our existential angst. Fine line between hope and magical thinking.

[@tommy92660]

I dont think insulin is anabolic but anti catabolic?

[@jennifermathews4259]

Sorry but protein will raise bloodsugars of needed. Too many people have done it for years. If you want your carbs eat them don't promote them. They do cause harm. I have been Type 1 for over 47 years. I don't touch carbs unless needed to raise a low and oy 5 carbs.

[@user-dn1pj3db2k]

I always thought Skin was the largest organ body in the system

[@nathantoney.1501]

I would recommend the fda or the companies that make anabolic steroids, to re name the class of drugs “anti sarcopenic compounds”

[@MR-yp7mu]

Perhaps, doctor, you could delve into the topic of metabolic acidosis and its connection to bone loss caused by a high-protein diet rich in animal foods. The type of diet we consume can significantly impact our body's acid-base balance. In broad terms, foods like meat, eggs, and cheese contribute to increased acid production in the body, while fruits and vegetables have an alkalizing effect. Consequently, an animal-based high-protein diet can exacerbate metabolic acidosis by imposing a substantial acid load. The body attempts to neutralize or store this excess acid, often at the expense of bone and muscle. This process results in a decline in serum bicarbonate levels. Research suggests that reducing the dietary acid load by decreasing protein intake and incorporating vegetable proteins while increasing the consumption of fruits and vegetables can lead to improved metabolic parameters, preservation of bone and muscle mass.

[@Handlethis342]

Do you have any evidence to support this claim? Sure it’s not an excepted myth?

[@MR-yp7mu]

@@Handlethis342 This information is widely known and well-documented, something even medical students should be aware of. Rather than relying on “doctors” sponsored by the meat and supplement industries, you can educate yourself by reading and exploring the available resources. High protein intake can have a detrimental effect on bone health, as it increases the amount of dietary acid, which is the result of hydrogen ions produced during oxidation of the sulfur-containing amino acids cysteine and methionine. As the dietary acid load stimulates osteoclast activity and bone resorption, the neutralized carbonate and hydroxyapatite salts are released from the bone, thus preventing bone mineralization. Fruits and vegetables are associated with a low dietary acid load and are known to be associated with lower bone absorption and therefore with higher BMD. Fruits and vegetables are also principal sources of potassium and provide a buffer through the production of bicarbonate.

[@kencarey3477]

I have bloating and muscles cramps with creatinine

[@terrienne73]

Can you try a lower dose?

[@WithstandTheStorm]

Some would say your brain and heart are but....okay

[@pwtalleyful]

11/2/23 12:24 pm- how many carbs should a 60 yr old sedentary woman eat each day?

[@felipearbustopotd]

There are plenty of online calculators to give you a rough guide. From experience when I was sedentary I would drastically cut back on the carbs, but that is me, so caveats apply. Good luck.

[@ScottJones-ni7de]

20-30 carbs per day is my target but I'm a 58 yr old male

[@felipearbustopotd]

@@ScottJones-ni7de interested to know what makes up those 20-30 carbs for you?

[@ScottJones-ni7de]

@@felipearbustopotd plain Greek yogurt with walnuts or berries, cream in my coffee some carbs if I eat bacon some carbs in cheese and limited veggies have carbs. Basically I eat ketovore.

[@felipearbustopotd]

@@ScottJones-ni7de Thank you for taking the time to reply.

[@kathya1956]

ApoB is LDL.

[@FittnWell]

❤❤❤❤❤❤❤

[@kathya1956]

Metformin

[@tuacakellymusic]

🦁🦁🦁🦁🦁🦁🦁🦁

[@tomd5178]

Sure would be nice to have this explained in more simplistic terms. Whenever a podcaster reads, this is typical. I wonder where those obesity statistics come from. Based 9n the bs BMI numbers? Maybe I missed

[@user-dn1pj3db2k]

I just googled it to make sure his skin is the largest organ of the body

[@tjan3938]

I have been lion carnivore for 6 years and eating low glycemic fruit 30 grams a day for 4 1/2:years. All have been anazing for me. Since I eat so much grass fed grass finished protein, wild Alaskan salmon same with eggs, organic grass fed full fat greek yogurt and cottage cheese, grass fed raw cheddar cheese and organic no sugar uncured bacon. I added 9 points to my skeletal muscle it is 51 2. I get blood work every year and it is awesome. I think modern medicine is a joke. Doctors do not understand nutrition at all and have become glorified drug dealers. I lift heavy weights 6 days a week. I am 51 so in menopause. Since I am older I have to eat more protein to achieve muscle protein synthesis and keep the muscle I have. I got tested and I have celiac. I am also allergic to all grains, allergic to nuts and seeds, allergic to seed oils and allergic to most vegetables. If I have fiber I have some catastrophic effects. Since fiber is not a essential nutrient I avoid it. I took care of my own health and reversed all my conditions. My body composition is great at my age. Thank you guys for what you do. I am in ketosis every day and I build muscle. I might be an N of 1 but it works for me.

[@SuperLammens]

your picture looks like a 15 yr old, so you must be doing something right. i do love yr explenation and as a 56 yr old male i just got a measurement and my fat percentage is 8%, skeletal muscle also half my total body weight. I love dr Neyman who explains that insuline resistance comes from overfille fat cells and not pancreas wearing out as he was able to get people end their insuline resistance by making them loose a bunch of fat and even a diabetic mouse witch was stitched extra fat cells and immediately had better blood sugar. I don't get that many drs are still believeing the worn out pancreas theory while it should be very easy to measure the levels of insuline. I have done vegan then keto low carb with lots of animal products and now i am skipping the meat so i am causing less suffering for my fellow animals. I still consume a lot of eggs, cheese and full fat yoghurt.😍

[@tjan3938]

@@SuperLammens nice to meet you. Animal meat is a superfood. I eat only substantially raised grass fed pasture raised products that are responsibly put down for me to enjoy. I don't feel bad about that. I will eat or drink raw milk and kefir when I can get it. I am from Texas so it is easy to get healthy local products from farmers. I can get raw grass fed cheese at the grocery store

[@MrCarstennielsen]

Training stimulate more, Mu😢ch more than

[@dianneevans5492]

Outside ads have taken over your channel and they don't allow me to skip them after 5 seconds. I may have to unsubscribe from your channel.

[@salmavhbmakkan9915]

Bye

[@kathya1956]

Lyons can’t read. I think she’s dyslexic.

[@bobafet5363]

Troll