Protein Intake, Building Muscle, and Becoming Forever Strong with Dr. Gabrielle Lyon [Renewed]

Today, we’re talking muscle, protein, and everything you need to know about healthy aging with Dr. Gabrielle Lyon. We break down optimal protein intake, the habits that actually build muscle, and the most effective way to train in your 30s, 40s, and 50s. If you want a clear, science-backed roadmap to becoming “forever strong,” this episode is it! 

Timestamps:

[3:36] Welcome Dr. Lyon

[22:53] What’s the ideal ratio of protein for women who strength train?

[23:59] If you’re trying to build muscle and lose fat, how does protein change?

[25:38] Should our macros change as we age? Also, what are your favorite brands of protein powder and supplements? 

[34:29] Do you take creatine and amino acids every day or just on the days you work out?

[38:13] Should collagen intake be counted towards daily protein intake?

[40:49] How do I get enough protein each day if a high dose messes up my digestion?

[42:36] Does consuming protein with carbs or with fat make a fat for building lean muscle?

[43:58] Does your body’s ability to absorb protein decrease as you age?

[44:21] I’m struggling with estrogen dominance, how do I get enough protein without relying too much on animal protein?

[44:57] What is the best thing to eat before weight training and then after?

[46:08] Do macro and nutrient requirements change with your cycle? 

[47:16] How do I know if I’m actually succeeding in building lean muscle? 

[47:48] Is it true that too much protein is bad for the kidneys?

[48:38] I’m 44 and exercise, I do a combo of cardio and strength. This past year, I’ve put on weight and what I’ve done in the past isn’t working any more- any tips or tricks? 

[49:34] What would a good weekly workout routine look like? How much walking should we prioritize over cardio? 

[50:56] I’m interested in lifting heavy and know there are a lot of options, but I’d like to increase my weight in my back squat but my core is compromised. Any advice? 

[53:37] What are my sequencing of workouts for optimal muscle building? 

Episode Links:

Dr. Lyon's website

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Dr. Lyon's YouTube

Get "Forever Strong"

RDA is .8 grams per kg of bodyweight, recommended by Dr. Lyon: 1.6 grams per kg of bodyweight

Protein powders:

• https://1stphorm.com/collections/protein
• https://www.thorne.com/products/set/protein-powders

What’s the ideal ratio of protein for women that weight train? Keep protein 1 gram per pound ideal body weight, but increase calories by 10-20%.

3 supplements for muscle building:

• Creatine Monohydrate: getkion.com/wellfed
• Urolithin A: https://www.mitopure.com/ 
•  Omega-3 fatty acid

 DEXA scan

In Body scan

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