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In this episode, my guest is Dr. Gabrielle Lyon, D.O., a board-certified physician who did her clinical and research training at Washington University in geriatrics and nutrition. She is also an expert in how diet and exercise impact muscle and whole-body health and longevity. Dr. Lyon is a bestselling author and public educator. We discuss how healthy skeletal muscle promotes longevity, brain health, disease prevention, ideal body composition, and the health of other organs and bodily systems.\nShe makes specific nutritional recommendations for optimal health: what to eat, how much to eat, the timing of meals, the essential need for adequate quality protein (including animal and plant-based options), supplementation, and how our dietary requirements change with age. She explains why specific types of resistance training are essential to build and maintain muscle and overall metabolic health. She also describes how to include resistance training as part of your exercise regimen \u2014 regardless of age or sex.\xa0\nShe also provides specific mindset tools to encourage sustained adherence to healthy eating and exercise practices. Women and men of all ages will benefit from Dr. Lyon\u2019s practical, evidence-based protocols to improve muscle and whole-body appearance, function, and health.\nAccess the full show notes, including referenced articles, books, people mentioned, and additional resources at hubermanlab.com.\nAndrew's New Book\nProtocols: An Operating Manual for the Human Body: https://protocolsbook.com\nThank you to our sponsors\nAG1: https://drinkag1.com/huberman\nMaui Nui Venison: https://mauinuivenison.com/huberman\xa0\nLevels: https://levels.link/huberman\xa0\nHelix Sleep: https://helixsleep.com/huberman\nInsideTracker: https://insidetracker.com/huberman\xa0\nTimestamps\n00:00:00 Protocols Book; Dr. Gabrielle Lyon\n00:03:23 Sponsors: Maui Nui, Levels & Helix Sleep\n00:07:40 Skeletal Muscle & Longevity\n00:11:25 \u201cUnder-muscled\u201d, Leucine & Muscle Health\n00:15:55 Muscle Health\n00:19:45 Tool: Carbohydrate Consumption & Activity, Glycogen\n00:25:14 Tools: Nutrition for Healthy Skeletal Muscle, First Meal\n00:31:57 Sponsor: AG1\n00:33:46 Quality Protein, Animal & Plant-Based Proteins\n00:37:36 Dietary Protein Recommendations, Meal Threshold\n00:41:19 Muscle Health & Aging\n00:46:02 Supplements & Creatine; Dietary Protein\n00:50:07 Tool: Dietary Protein Recommendation; Gout & Cancer Risk\n00:52:43 Effects of Dietary Protein & Exercise on Body Composition\n01:03:06 Thermic Effects, Protein\xa0\n01:05:02 Sponsor: InsideTracker\n01:06:14 Protein & Satiety, Insulin & Glucose\n01:12:04 Tool: Older Adults, Resistance Training & Dietary Protein\n01:17:48 Dietary Protein, mTOR & Cancer Risk\n01:21:36 Muscle Span & Aging, Sedentary Behaviors\n01:24:00 Mixed Meals, Protein Quality, Fiber\n01:29:21 Inactivity & Insulin Resistance, Inflammation\n01:38:43 Exercise & Myokines, Brain Health & BDNF\n01:44:11 Tool: Resistance Training Protocols, Hypertrophy, \u201cHigh Ground\u201d\n01:52:51 High Ground Exercises; Tendon Strength; Training Duration, Blue Zones\n01:58:19 Movement, Exercise & Older Adults\n02:04:25 Tool: Protein Timing & Resistance Training; VO2 Max, Aging, Blood Work\n02:11:13 Supplements: Creatine, Urolithin A, Whey Protein, Fish Oil, Collagen\n02:20:18 Fasting, Older Adults; Tool: Meal Timing\n02:25:18 Animal Proteins & Dairy; Organ Meats, Vegan; Magnesium, Zinc\n02:30:59 Medications & Muscle Health\n02:32:49 Obesity & GLP-1 Analogs, Ozempic, Mounjaro, Skeletal Muscle\n02:40:48 Benefits of Skeletal Muscle & Aging\n02:42:16 Tools: Nutrition & Resistance Training for Muscle Health\n02:45:44 Mindset Tools: Standards vs. Goals; Vulnerability Points\n02:52:00 Mindset Tools: Neutrality; Health & Worth\n03:01:14 Zero-Cost Support, Spotify & Apple Follow & Reviews, YouTube Feedback, Social Media, Neural Network Newsletter, Protocols Book\nDisclaimer