Huberman Lab Podcast: Guest Dr. Gabrielle Lyon
Welcome to the Huberman Lab podcast where science and science-based tools for everyday life are discussed. Host: Andrew Huberman, a professor of neurobiology and ophthalmology at Stanford School of Medicine. Special guest: Dr. Gabrielle Lyon, expert in geriatrics, nutrition, health, and longevity.
Dr. Huberman's New Book
- Title: Protocols: An Operating Manual for the Human Body
- Focus on practical protocols for various areas of health: sleep, motivation, focus, nutrition, exercise, stress control, oral and gut microbiome, creativity, etc.
- Designed to be easy to use and scientifically substantiated
- Available for pre-sale at protocolsbook.com
About Dr. Gabrielle Lyon
- Medical Doctor with clinical and research training at Washington University in St. Louis
- Expert in geriatrics, nutrition, health, and longevity
- Emphasizes muscle as a crucial organ for health and longevity
Main Discussion Points
Muscle as the Organ of Longevity
- Importance of Muscle: Essential for glucose disposal (80%), amino acid reservoir, general metabolic health, and physical functionality.
- Muscle Health: Central to overall health, critical for both short and long-term well-being
- Risk of Sarcopenia: A disease of aging characterized by loss of muscle mass and function, now recognized since 2016.
- Focus Areas: Nutrition, exercise, proper training regimens
Nutrition Recommendations
Dietary Protein
- Quality and Quantity: One gram of quality protein per pound of ideal body weight is recommended.
- First Meal: Crucial to include 30-50 grams of protein to stimulate muscle protein synthesis and aid in metabolic health.
- Sources: Eggs, whey protein, beef, poultry. For vegans - rice/pea blend proteins.
- Additional Considerations: Full spectrum of amino acids, avoid single amino acid supplements.
- Redistribution: Even distribution of protein throughout the day, especially in older adults
Carbohydrates and Fats
- Carbohydrates: 130 grams/day for sedentary individuals, more for active ones. Choose high-quality sources like berries, vegetables.
- Fats: Essential for hormonal balance and general health. Balanced inclusion is recommended.
- Fiber: Important for gut health. Obtain from fruits, vegetables, and supplements if necessary.
Exercise Recommendations
- Resistance Training: Non-negotiable. Aim for 2-3 times a week focusing on the entire body with a mix of high ground and low ground movements (e.g., leg presses, lat pull-downs, supported rows).
- Cardiovascular Training: Mix of long sessions, medium sessions, and high-intensity interval training.
Supplements
- Creatine Monohydrate: 5-10 grams per day for muscle and brain benefits.
- Whey Protein: Excellent for reaching protein goals, convenient, and easily absorbed.
- Urolithin A: For mitochondrial health, muscle endurance, and strength. Dose: 500-1000mg/day.
- Others: Magnesium, Collagen (for joints, skin, hair, nails), Omega-3 fatty acids (2-4 grams/day).
Fasting
- Benefits: Caloric restriction, bowel rest, metabolic health.
- Age Considerations: Older adults should be cautious as muscle protein synthesis efficiency decreases with age. Possible synergy with proper nutrition and exercise.
Mindset and Psychology
- Set Standards, Not Goals: Focus on consistent behavior rather than distant objectives.
- Identifying Weaknesses: Recognize and manage points of failure and vulnerability.
- Neutrality: Maintaining emotional stability, neither too excited nor too down, to conserve mental energy and improve long-term adherence to health practices.
- Self-Worth: Belief in one's worthiness to be healthy impacts actual health behaviors.
Conclusion
- Muscle health is central to both physical and mental well-being.
- Proper nutrition, exercise, and supplementation can significantly improve muscle health and, by extension, overall longevity and quality of life.
- Emphasize practical standards and mindset shifts to sustain long-term health and vitality.