The Science of Strength Training: Learn How Lifting Weights (Even Light Ones) Helps You Lose Weight, Feel Better, and Live Longer

Are you missing the one thing that would make all the difference in your effort to be healthier? I was. And the thing I was missing was weight training.

In this episode, you will learn from Dr. Gabrielle Lyon, a medical doctor who is fellowship-trained in nutritional sciences and geriatrics. 

Dr. Lyon is a renowned researcher, pioneer, and founder of the Institute for Muscle Centric Medicine. She is the New York Times best-selling author of Forever Strong: A New, Science-Based Strategy for Aging Well and has decades of experience to share with you.

In this conversation, Dr. Lyons discusses topics like:

• What the heck muscle-centric medicine is
• How your muscles are the largest organ in your body and why that matters
• The way muscles improve your brain and body health
• The connection between your waistline measurement and brain output
• The power of protein and what it does for your muscles
• What type of protein counts and what doesn’t
• How to get the right amount of protein if you are vegan or vegetarian
• The amount of protein you need for better hormone balance
• Dr. Lyon’s protein recommendations for every meal
• The surprising cause of disease and obesity, according to research
• How disease may begin in the skeletal muscle
• Why building muscle helps you sleep better
• The minimum amount of weight resistance that will still give you results
• How to begin strength training if the gym intimidates you
• Why yoga might not be making your muscles stronger
• What luecine is and why you need it to build muscle
• Why myokines are so important for muscles, energy, and immune function

You can purchase Dr. Lyon’s book, ‘Forever Strong: A New, Science-Based Strategy for Aging Well’, here: https://a.co/d/3zgEDLB 

Follow Dr. Lyon:

Instagram: instagram.com/drgabriellelyon

Webpage: drgabriellelyon.com

Watch the episodes on YouTube: https://bit.ly/45OWCNr

Check out my book, The High 5 Habit: https://a.co/d/g1DQ8Pt

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Xo, Mel

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In this episode:

• 4:15: How is skeletal muscle the largest organ in your body?
• 6:10: 4 things that happen in your body when you try to build muscle.
• 7:30: The connection between muscles and longevity.
• 10:00: The effects of yo-yo dieting on your body.
• 11:20: Dr. G discovered the problem wasn’t too much fat, it was this.
• 16:15: The surprising finding in a group of sedentary college students.
• 18:45: Shift your thinking to what you gain instead of what you lose.
• 19:50: If you’ve been yoyo dieting, listen to this hopeful message.
• 21:20: What the hell is an amino acid and why should I care?
• 26:45: What bothers Dr. G about social media health advice.
• 29:10: 5 major health benefits of prioritizing your muscle mass.
• 33:20: What you’ll feel day to day once you start resistance training.
• 34:30: How much protein Dr. G recommends in grams.
• 41:00: Why resistance training is so important for menopausal women.
• 45:15: Just switching out your breakfast can produce major body composition change.
• 46:55: Advice for our vegans and vegetarians.
• 50:50: What is the best type of exercise for your body?
• 52:50: This is the minimum amount of training for someone just starting out.
• 55:25: Why women need one high-intensity interval training episode per week.
• 57:20: What the heck is ‘muscle magic’ and how does it help?
• 59:20: How do you get your child to take charge of their health?
• 1:02:45: Do this to have a better relationship with your body.
• 1:06:00: For one day, do this powerful experiment and see what happens.

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Resources and go deeper:

• Comprehensive Physiology: Skeletal muscle is the largest organ in your body.
• The Journal of Physiology: Leucine as a trigger for muscle growth.
• Cool Interactive Guide of your body’s muscular system.
• National Library of Medicine: Low muscle mass predictor of poor morbidity.
• Columbia University: Yoyo dieting linked to heart disease risk in women.
• Good Housekeeping: The effects of yoyo dieting on the health of your muscles.
• Cleveland Clinic: 13 of the best protein sources for vegetarians and vegans.
• Cleveland Clinic: Complete protein vs. non-complete protein sources
• National Library of Medicine: Resistance training is medicine.
• Nature Metabolism: Skeletal muscle energy metabolism during exercise.
• National Library of Medicine: Yoga can build strength, but there are limits.