DeepSummary
Gary Brecka introduces Dr. Gabrielle Lyon, author of 'Forever Strong', to discuss her new concept of 'muscle span' - measuring longevity not just by lifespan and healthspan, but also by the years one has healthy skeletal muscle. She explains that muscle span encompasses building muscle in youth, maintaining it in midlife, and preventing sarcopenia (age-related muscle wasting) later on.
Dr. Lyon emphasizes that older adults can still build muscle and get stronger through resistance training and proper protein intake. She recommends 1 gram of protein per pound of ideal body weight, spread across meals with emphasis on the first and last meals of the day. Plant-based proteins can work but may require a higher intake.
The key factors for maximizing muscle span are regular resistance training to sensitize muscles to protein, adequate dietary protein, nutrient density in the diet (e.g. creatine, zinc), and designing training programs appropriate for each life stage. The goal is to prevent the catabolic crises that contribute to muscle loss as we age.
Key Episodes Takeaways
- Muscle span encompasses building muscle in youth, maintaining it in midlife, and preventing sarcopenia (age-related muscle wasting) later on
- Older adults can still build muscle and get stronger through resistance training and proper protein intake
- 1 gram of protein per pound of ideal body weight is recommended, with emphasis on first and last meals
- Plant proteins can work but may require higher intake levels
- Key factors are resistance training to sensitize muscles, adequate protein, nutrient density, and stage-appropriate training programs
- Regular movement and avoiding extended sedentary periods is important for muscle health
- The goal is preventing catabolic crises that contribute to muscle loss with age
- Tracking muscle protein synthesis can indicate skeletal muscle health
Top Episodes Quotes
- “The truth is, neither of those is true.“ by Gary Brecka
- “You can always build muscle. You can always get stronger.“ by Gabrielle Lyon
- “If you were to pick, is it dietary protein or resistance training, which is going to have a bigger impact on skeletal muscle, it's absolutely resistance training.“ by Gabrielle Lyon
- “You cannot, however, build and maintain healthy skeletal muscle without dietary protein.“ by Gabrielle Lyon
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Episode Information
The Ultimate Human with Gary Brecka
Gary Brecka
5/23/24