Summary
Dr. Gabrielle Lyon returns to discuss her muscle-centric approach to longevity, arguing that skeletal muscle is the organ of longevity — not just about aesthetics. She covers how her New York Times bestseller has shifted public thinking around protein and resistance training for women, and shares updated best practices from coaching patients on muscle building, protein intake, and creatine supplementation for healthy aging.
Key Points
- Skeletal muscle is the organ of longevity: maintaining muscle mass through resistance training protects against metabolic disease, falls, and cognitive decline.
- Women especially benefit from reframing strength training as a health intervention rather than an aesthetic pursuit.
- Aim for at least 1g of protein per pound of ideal bodyweight, distributed across 3-4 meals with a minimum of 30g per meal to trigger muscle protein synthesis.
- Creatine monohydrate (3-5g daily) supports not only muscle function but also brain energy metabolism, with growing evidence for cognitive benefits.
- Resistance training 3-4 times per week with progressive overload is the most powerful intervention for healthy aging, surpassing any supplement.
- Muscle acts as a glucose sink that improves insulin sensitivity; losing muscle mass is a primary driver of age-related metabolic dysfunction.
Key Moments
Creatine: If you care about brain health and recovery and
So right now, momentous is offering my listeners up to 35% off your first order. Just go to livemomentus.com and use the code Drew for up to 35% off your first order.
"If you care about brain health and recovery and are thinking about long-term, how you want to age, creatine is one of the most evidence-backed tools you can use. So right now, momentous is offering my listeners up to 35% off your first order. Just go to livemomentus.com and use the code Drew for up to 35% off your first order."
I'm doing my best on the protein
You know, maybe I'm resistance training a couple of times a week. I'm doing my best on the protein.
"You know, maybe I'm resistance training a couple of times a week. I'm doing my best on the protein. Are you really? I am, but let's say the person saying, this is challenging. The person that's listening is saying, you know, I'm doing the best of that. You know, I'm at a level that's there,"
Zero sugar, no junk, no fillers, 98 percent lean
Zero sugar, no junk, no fillers, 98 percent lean. I always keep some around my kitchen because me, my wife, my family, we love it.
"Zero sugar, no junk, no fillers, 98 percent lean. 20 grams of protein, only 110 calories per serving. And the taste is fantastic, clean, lightly smoked, and naturally flavored. I always keep some around my kitchen because me, my wife, my family, we love it. As a little protein snack here and there. You can slice it for sandwiches, snack plates, or just have it straight from the fridge post workout."
It's a clean salty drink that actually makes your brain and body feel on
It's a clean salty drink that actually makes your brain and body feel on. It's got the perfect ratio of electrolytes with zero sugar.
"It's a clean salty drink that actually makes your brain and body feel on. It's got the perfect ratio of electrolytes with zero sugar. And if you want to start the New Year with more mental clarity and better recovery from your workouts, you gotta try element. My everyday favorites are raspberry, watermelon, and also orange salt. They taste amazing and keep my hydration on point."
