Episode 93: Muscle Centric Medicine with Dr. Gabrielle Lyon

To watch this episode, please visit Rachel’s YouTube channel.

Listeners can find Dr. Gabrielle Lyon at her  website https://drgabriellelyon.com, and on Instagram @drgabriellelyon

Dr. Gabrielle Lyon is a Washington University fellowship-trained physician in Nutritional Science and Geriatrics and is board certified in Family Medicine and Osteopathic Manipulation. Her specialty in muscle-centric medicine™ has led her to be featured on “The Doctors”, with published articles in Muscle and Fitness, Women’s Health, Men’s Health, and Harper’s Bazaar.

The application of her expertise ranges from brain and thyroid health to lean body mass support and longevity. In her private practice, Dr. Lyon leverages evidence-based medicine and cutting-edge science to restore metabolism, balance hormones, and optimize body composition with the end goal of helping others discover lifelong vitality.

In this episode, we talk about prioritizing protein, the differences between protein sources and examples of how they are not created equal, how the time you eat affects your circadian rhythm, if keto is safe during pregnancy and more!

Top Takeaways:

• Recommended amount of daily protein intake per individual
• Differences between protein sources such as meats, whey, collagen, etc.
• Benefits of creatine as you age
• Dr. Lyon’s recommendations on how to find quality supplements

Today’s Questions:

• What is muscle-centric medicine?
• Can you talk about the main reasons why having/building muscle is so important for overall health?
• Importance of protein and ideal intake?
• Why is all protein not created equal?
• Is it possible to build muscle over the age of 50? If so, what should be the main factors to focus on?
• Can you discuss the research on higher protein (specifically leucine) when breaking a fast?
• Why is leucine so important?
• Does it matter when we eat food (breakfast/lunch/dinner)? Are there ‘good or bad’ foods to eat together?
• Safety of low-carb/keto diets in pregnancy and effect of OGTT at 28 weeks?
• What’s a typical day of eating look like for you?
• What if any supplements would you recommend to include in your kind of every day?

Show Notes:

• [0:00] Welcome back to MetFlex and Chill! Rachel introduces Dr. Gabrielle Lyon to the listeners
• [0:30] Dr. Gabrielle Lyon gives listeners brief background of how she got to her passion
• [1:00] Dr. Donald layman
• [1:30] Question: What is muscle-centric medicine?
• [3:30] Question: Can you talk about the main reasons why having/building muscle is so important for overall health?
• [6:00] Question: Importance of protein and ideal intake?
• [7:30] High Quality Protein: Amino acids, Isoleucine, Beilein, Leucine
• [9:00] Question: Why is all protein not created equal?
• [13:30] Bioavailability
• [14:30] Is it possible to build muscle over the age of 50? If so, what should be the main factors to focus on?
• [15:00] Physiological phenomenon called: anabolic resistance
• [20:00] Question: Can you discuss the research on higher protein (specifically leucine) when breaking a fast?
• [22:00] Question: Why is leucine so important?
• [24:00] Question: Does it matter when we eat food? (breakfast/lunch/dinner)? Are there ‘good or bad’ foods to eat together?
• [29:00] Question: Safety of low-carb/keto diets in pregnancy and effect of OGTT at 28 weeks?
• [31:00] Question: What’s a typical day of eating look like for you?
• [34:30] Question: What if any supplements would you recommend to include in your kind of every day?
• [36:00] Question: Is there anything you’ve changed your mind about in the last year? And why?
• [38:00] If you want to see more of Dr. Gabrielle’s content check her out on instagram @drgabriellelyon on youtube at Dr. Gabrielle Lyon

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Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.

Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).