Dr. Gabrielle Lyon: #1 Blueprint for Building Muscle That Will Change How You Age! (This Will Transform Your Long-Term Health!)

28:18Music changes what you feel. And what you feel changes what you do, right? That moment where a song shifts something inside you, that's where transformation starts. This year, I'm talking to experts across every area of life. Like personal finance icon Gene Chatzky, New York Times journalist David Gellis, relationship legend Dan Savage, human connection teacher Mark Groves, and the man who shaped my ear more than anyone, Questlove. They'll bring the strategies. I'll pair them with the right records and we'll teach you how to use the music to make change stick. This isn't just a podcast. It's unconventional therapy for your entire year.

28:54Listen to DJ Hester-Krin's Music is Therapy on the iHeartRadio app, Apple Podcasts, or wherever you get your podcasts. What if mind control is real? If you could control the behavior of anybody around you, what kind of life would you have? Can you hypnotically persuade someone to buy a car? When you look at your car, you're going to become overwhelmed with such good feelings. Can you hypnotize someone into sleeping with you? I gave her some suggestions to be sexually aroused. Can you get someone to join your cult? NLP was used on me to access my subconscious. NLP, aka Neuro Linguistic Programming, is a blend of hypnosis, linguistics, and psychology.

29:33Fans say it's like finally getting a user manual for your brain. It's about engineering consciousness. Mind Games is the story of NLP. It's crazy cast of disciples and the fake doctor who invented it at a New Age commune and sold it to guys in suits. He stood trial for murder and got acquitted. The biggest mind game of all? NLP might actually work. This is wild. Listen to Mind Games on the iHeartRadio app, Apple Podcasts, or wherever you get your podcasts.

30:13What's the main difference with men building muscle and women building muscle? What a great question. Now, there's a lot of myths out there. And women, and again, this is pretty controversial. Men have more muscle mass at baseline. But relative to their size, there is data to suggest there's no difference to the amount that a woman could build versus a man relative to size and same with strength. But culturally, we have to recognize that, I don't know about you, but when you go to the gym, do you see a lot of women in the weight room? I guess, yeah. No, I don't think so. Yeah. I mean, it's not based on just traditionally.

30:57Women are, if you, I mean, it's changing now. Yeah. And I'm so grateful that it's changing, but really women are, you know, I don't know about you, but I remember my mom wearing a leotard and the bandana and eating salad. And we've done this for decades. Women are afraid to get bulky. It's never going to happen. I've been trying for 30 years. And if you talk to any guy who's reading any of the muscle mags, they've also been trying. It is very difficult to put on muscle, but it's not impossible. And to answer your question, men and women can both put on size and both be strong relative to their body size.

31:36But the process of putting it on, is the process of putting on muscle different for men and women? No, no. And that's important to recognize that a good foundation program with enough stimulus, you will see data to support that men and women can put on muscle comparatively. but it doesn't mean that it's always that way. But again, there's a lot of factors and a lot of the data is, you know, it's difficult because we take randomized controlled trials and we take meta-analyses and then we try to put it into clinical practice. And we have to recognize that people are individual and there's individual variability based on people.

32:19Yeah, for sure. Muscle is made up of two main fiber types. There's type 1 fiber and type 2 fiber. Type 1 fiber, you can think of as endurance fiber. So my husband, he's really big into marathons. He's crazy, but he loves running marathons. And he has a lot of type 1 fiber types. And that primarily will burn fatty acids. And then there's the type 2 fiber type, which I think of 2 and 2 biceps. So it's the bigger, bulkier fiber that is used for lifting weights. And over time, as we age, the type 2 fibers for power and strength, they naturally decrease. And we're left with more type 1 fibers, which, again, are this thinner, more think of it as an endurance athlete.

33:10this is why resistance training is so important is to maintain and build those type 2 fiber types if someone wanted to test their strength today what could they do for them to know whether they're doing well or struggling okay now there's the hand grip test so tell us so basically and you can buy one of these on amazon and it tests your hand grip strength and it will give you a range if you are strong or weak, it'll give you a range. But that's great. However, what I would rather have people do is pick an exercise like a pushup and see how many pushups that they can do at baseline and then begin to train or do a pull-up or a dead hang, ways that we can increase grip strength.

33:58I mean, there's a million different ways to do these things and people should figure out one thing that works for them and test it. For me, it's push-up. I say everybody should do, see how many push-ups you can do. And then you train for it. For a healthy man or healthy woman, how many push-ups should they be able to do? We don't have a number. Okay. We don't have a number that I can confidently say. I mean, there is some data that if a man can do, and I don't remember this number, so I don't want to misspeak, but they've done a few studies in men that if men can do, I think it's 10 or more push-ups in a period of time that they have a lower risk of heart disease.

34:32And really what it's relating to, And don't quote me on that number, but what it's related to is I think their muscular health and strength. But again, we should pick one or two exercises and set that as a standard of something that you work to achieve. Yeah. I also think that's just a great place to start. I think sometimes the challenge with this is we try and start out a workout regimen. And the challenge with that is, is like, you're like going from doing nothing for years to now saying, I'm going to go to the gym three times a week. I'm going to do two days of resistance training, one day of cardio.

35:08And it's like, this is, it's so much. And I remember when I was recovering from a surgery and I couldn't do one pushup unless I was on my knees because of my surgery. And I remember just getting on my knees and doing one pushup every night. And then the next day I could do five and the next day I could 10. And now that my surgery's healed and everything, it's like, I'll comfortably do 25, 30 pushups, whatever it is in one round and can do more. And it's just so fascinating to me how like, just I love that advice of just pick one thing because what it does is a few things. The first thing it does is you actually get to see how strong you are and you get to feel and measure growth.

35:46You're not measuring now, do I have muscle? Have I lost weight? You're like, I can do one pushup. The second thing is it builds your confidence. As soon as I could get off my knees and start doing proper pushups again after my surgery, I was like, wow, I'm making progress. My body didn't look any different. Didn't have an amazing chest or didn't have abs or whatever. I just felt better about myself. I was like, wow, I went from doing 10 pushups on my knees to doing 10 pushups without. Oh, now I can do 30 pushups in one go and I can do four rounds within a 30 second break of each. Oh, wow, I feel really good.

36:18And I feel like that's what so many of us, and I'm speaking as someone who has not worked out since I was young, has not gone to the gym. Now I have a five day week weight training program, play pickleball three times a week, I have a high protein diet, but like having gone through that, for me, it was those little moments of picking one activity that just started to make me feel better. Does that make sense? I love that. And also you've reoriented everyone listening or watching to the fact that it was under your conscious control. You can't control how much muscle you're going to put on. You can't control how much fat you're going to lose.

36:56But the one right thing is that one next action that you can take. Because if we can understand that muscle is this organ of longevity, and we've so far pushed it to this vanity metric that we're missing what it really is. And it's the foundation for our health and wellness. And it's this bi-directional relationship. You just said confidence. Yes. The stronger you are, the more effective you are going to be in your mind. Yeah. We use the body to build the mind because sometimes the mind is crazy. I'm going to give you an example. Think about you're in a negative headspace and everyone listening, they've all been there, right?

37:45You can try to think your way out. I mean, listen, Jay, you might be more skilled at thinking your way out of a negative headspace than say the rest of us. But I know for me, if I am struggling with a thought that is ruminating or I did something and now I'm thinking about, well, I wish I hadn't done this and it's just spiraling out of control. The fastest way to stop that and the most effective way to stop that is not thinking my way out of it, but it's taking 30 seconds to do something so physically hard that you cannot possibly think of anything else. Yeah. In imagine trying to think of those negative thoughts when you are doing a 10 second max out sprint where you want to die because you just work so hard.

38:37You're not thinking about any of that. Or do you cold plunge at all? Yeah, I was just there yesterday. I love it. It's amazing. Could you think of anything else? All I can do is focus on breathing. That's it. That's all I can do is focus on my breath. That's it. And you've now leveraged your body, your muscle, to change your physiology. Yeah, absolutely. Your mental constructs. And so people have to recognize that muscle is at the focal point for our physical power, but also our mental power. And if you can't move your mind, you can definitely move your body. and I challenge anyone to try to think of anything negative when you are jumping in that cold plunge.

39:15Yeah. Well, that's the challenge I want people to do while you're listening to this right now. Here's what I want you to do. I want you to use Gabrielle's insight of just choose one activity. I think pushups are the easiest one and just see how many you can do today and then see how many you can do tomorrow and see how many you can do the third day. Just take one activity. You don't have to start going to the gym three times a week if you're not already doing that. Now, I know a lot of our audience loves going to the gym, loves walking. Hopefully this is shifting in the direction of muscle building and helping you understand what that's going to require.

39:45The question I wanted to ask you was, what are the dangers of being skinny fat? You're talking about sarcopenic obesity, which by the way, I think is going to be the new epidemic. We have largely been able to, and I don't want to say, I want to be very careful about what I'm saying here. We have now the use of GLP-1s. They are a medication called an incretin. It does a number of things. They are more effective for weight loss than nearly anything we've ever seen, except for bariatric surgery. With the use of these GLP-1s, individuals are able to lose weight. Part of that weight is fat, and part of that weight is muscle.

40:23When we lose muscle like that at any kind of rapid pace, or really at all, we now are a smaller version of ourselves with less muscle. And this becomes extremely detrimental. So while we work on treating obesity, we are treating one epidemic, obesity, for sarcopenia, which is low muscle mass and function. The dangers of that are astronomical. Number one, low muscle mass is poor metabolic health. Number two, muscle pulls bone. When you have low muscle mass, that is an indicator that you will have lower bone density. We've all heard about the people that fall and break a hip and oftentimes low muscle mass and strength and function, which is defined as sarcopenia, we think about as diseases of aging.

41:20They're not. we are going to see sarcopenia as diseases of youth. And it is terrifying and we are not ready to deal with it because if the majority of the population is sedentary and there are two ways to stimulate muscle, which is diet and exercise. Those are the two main ways, diet and resistance training. If an individual becomes skinny fat, we know that they have an increased risk of higher glucose, higher triglycerides, higher insulin, all of things at the core of Alzheimer's, diabetes, cardiovascular disease, and low bone density. We have to address it because muscle, I think about why muscle is important in kind of a three-prong bucket area.

42:09Number one, muscle mass and strength. If you are skinny fat, you probably don't have that. Number two, metabolism. If you're skinny fat, you definitely don't have that. And number three, plumbing. You need to have activity, not just resistance training, but also cardiovascular activity to have good blood flow. And if you don't have any of those things, then your muscle span, you know, people talk about health span, they talk about lifespan, but it really is about muscle span. Interesting. And you have less of that. Yeah. I mean, but that's what's so hard about it because you think you look healthier because we've made people believe that healthy means like, like no fat.

42:55Totally. And so outwardly, it looks like you ticked all the boxes and you got it right. And whether you did it through a GLP one or whether you, whether you did it just through fasting or whether you're naturally built that way, like I'm naturally skinnier, like that's, I'm a leaner person ever since I lost weight when I was a teenager. I'm a leaner person. So for me, putting on muscles hard, it's very easy for me to naturally be skinny fat. And it takes a lot of effort to turn that around. But I'm glad that we're addressing it because I think that's where it comes back to your mom wearing the headband and the salad.

43:28She's going to kill me when she listens to this, by the way. Sorry, mom. But no, it's that idea of like, yeah, if I eat salad every day and I walk or run, I'll be fine, but I'm not actually building any muscle because there's no resistance training. Right. And I'm going to take it one step further. So the average American eats around 300 grams of carbohydrates. And I talked a lot about metabolism and that muscle being the focal point. And I would argue that we are eating out of alignment with our muscle health. So when we are eating, if you believe muscle as this suitcase analogy, and that is the place where carbohydrates go and we eat about 300 grams of carbohydrates a day, according to the healthy eating index, we are eating 98 % more refined grains, processed carbohydrates than we should.

44:21That's crazy. That's actually crazy. 98 % more. No, no. So the average, the average person is eating 98 % more grains and processed foods than they should. Wow. The majority of us are not eating fruits and vegetables. We have a low intake of seafood and a lower intake of dairy. I mean, the majority of individuals are eating a highly processed food diet. That was the challenge. I was going to say also, it's also processed. It's highly processed. Highly palatable, highly addictive. But what happens is, is muscle is not prepared to be able to deal with that. If you are sedentary, which we know based on the statistics, most people are sedentary, and then we're giving them highly processed foods, there is no way to be set up for success.

45:15And I can share with you, because I know that your wife is so interested in nutrition, I can't wait to chat with her, how many carbohydrates one should have at the first meal, which is breakfast, and at any additional meal and what they would have to earn after that, which is going to be surprising. Oh, no, tell me now. I want to know that now. Forget my wife. Sorry, Rod. But no, that's really interesting to me now. Yeah. Because it's practical takeaways for people. Well, if you think about glucose disposal, where it goes, what uses carbohydrates or what uses glucose, you have your obligatory use, which is brain and red blood cells, and then you have your organs, and then you have your muscle.

45:52if you are sedentary your body is using about 50 grams at max over a two-hour period 50 grams of carbohydrates at a two-hour period it's probably a little bit lower because if you're not exercising there's nowhere for the glycogen to go the carbohydrates to go imagine 50 grams so if anyone is listening think about that 50 grams your one processed donut probably has 75 grams of carbohydrates. Anything above 50 can derange metabolism if you are sedentary. So a practical takeaway would be how many carbohydrates are you consuming? Yes, over the day, but even more important per meal. The first meal of the day, I don't like to have my, I still see patients by the way.

46:43My first meal of the day, I don't like to have more than 35 grams of carbs. every other meal. You know, there's no reason to go over 130 grams to the RDA set at 130 grams. Per meal? Per day. Per day, yeah. Per day, but really - So you're doing 35 grams, then 45 grams, and then 45 grams. Depending on if I'm active. Yeah. I'm a tiny person. If I'm not active, I'm not having a bunch of carbohydrates. Right. The body requires about 80 grams a day, and we don't have an essential carbohydrate requirement, by the way. The body can make all it needs. But if you were to eat it, you just have to be very aware at how you are treating muscle health because you do not want to derange metabolism.

47:25We know what that does over time. And I'm assuming, obviously, what's the protein intake across those meals then for you? Typically, that first meal of the day is around 45 grams of protein. Anywhere from 35 upwards, if you're a bigger person, 50 grams. And the first meal of the day, I would argue is the most important. You are coming out of an overnight fast and your body is primed. Now, I also mentioned earlier that if you are older, anything over the age of 35, that your muscle, and it's probably a little young, but I like picking 35 as a cutoff marker. It's really important to have enough protein at that first meal because a lot of the data, I would say arguably almost all the data for muscle health and muscle protein synthesis is at that first meal of the day.

48:17And that number should be between 35 and 55 grams of protein. People are like, oh my gosh, what is that and why? Because you want to stimulate muscle. You are utilizing your diet, which by the way, everybody eats. That is the one constant, 100 % of people are doing it. it seems like exercise is optional, but dietary protein is really important. And that first meal will stimulate muscle. If carbohydrates are lower, you have an opportunity to be more satiated. So we joke in our office that protein is the GLP-1 of the macronutrient, right? It increases these gut hormones like PYY and these hormones that send signals to the brain and the body that you are getting a caloric load and that you are more satiated.

49:09And interestingly, that number in order to stimulate GLP in a meaningful way is around 30 grams. The dietary protein intake and the GLP-1 release is about 30 grams. You are not chasing the ebbs and flows of blood sugar and your success and less likely to grab donuts or something sweet at that second meal, which is, it's like augmenting willpower. And that last meal of the day is the next most important before you're going into an overnight fast. What would you suggest for that? Around 50 grams of protein. People are thinking that's probably a lot. And part of the reason people think this recommendation is a lot is we have been trained, just like to be trained to be focused on obesity, that our current recommendation for protein is high.

50:02It's not. The current recommendation for protein is set at the bare minimum to prevent disease. That's the floor at 0.8 grams per kg. I don't know about you, but I'm not looking to be at the minimum. I want to be able to design a diet that allows for healthy muscle aging and just aging in general. And the data would support closer to double that. And I actually worked on some of these early studies back in 2009, believe it or not. These studies started, or even before that. But these studies looked at, and this is out of Don Lehman's lab, who's the OG, the goat of protein metabolism, which is hilarious.

50:45I used to sit in the front row and just take notes. I was that person. But But anyway, 20 years later, he's still my mentor. And we worked on a study where it had the food guide pyramid. Remember that? The food guide pyramid, which really correlated with this rise in obesity. It was a really bad social experiment. And the study was designed isocaloric, so each group had the same calories. They also had the same carbohydrates. But the difference was that one group had the minimum protein recommendation and the other group had double the protein recommendation. And what they saw was that those individuals that had double the protein lost more fat mass, maintained more lean tissue than those that had the minimum amount of protein.

51:39Wow. And so we have to acknowledge that if we want to protect ourselves and have healthy aging, that it requires dietary protein in a more robust amount than we are being told now. Yeah. What about those? A lot of people I know right now are saying that they're struggling with, and I experienced this myself, they're struggling with some level of protein intake and gut health. So there seems to be some - This is a really important conversation. Yeah. It depends on where you are getting your protein. And it is a challenge for people. And there's a lot of discussion. Is it animal-based or plant-based?

52:19At the end of the day, it doesn't matter. The more plant-based you are, the higher your protein need is going to be overall. So for example, the minimum amount of protein I would recommend for anybody would be around 100 grams. If an individual is eating a more plant-based diet, then with that comes fiber and just more overall caloric load and carbohydrates. There's absolutely nothing wrong with it. And a well-designed diet can support muscle health with a more plant-based diet. Animal-based proteins have a higher biological value. They're more easy to absorb and they typically require a lot less food to meet those amino acids.

53:07So when I say protein, it's not just one thing. If we were to pick up a back of a label and we look at the back and there is no protein in this amazing drink, which I'm about to have. What we expect to see is just protein. So you'll see the carbohydrates, Carbohydrates might have sugars. It might have fiber. Fats might have saturated fats, might have unsaturated fat. Maybe it has trans fats, which no one should eat. And then you get all the way down and the last number is protein. But protein isn't one thing. It's made up of 20 different amino acids, all of which have various compositions depending on the food.

53:52it is very misleading to show protein as one number. Right? For example, if you were to think about a animal-based product, it has the most similar amino acid composition, which these are the building blocks. There are 20, nine of which are essential, which means we must eat those proteins. We can't make it. And when it comes to muscle health, we're eating for this amino acid called leucine and it's about two and a half grams of leucine. That's where these numbers come from, this 30 grams, this 50 grams, because leucine triggers muscle. But there are a whole bunch of other essential amino acids.

54:36For example, threonine for gut health. It makes mucin. There's tryptophan and there are neurotransmitter precursor. There's phenylalanine, there's cysteine that is a precursor for methionine, which is the master antioxidant, which our bodies become less efficient at making. So we're thinking globally about protein and we're thinking it from a lens of muscle, which makes a lot of sense and makes it easy. But the reality is we are turning over around 250 grams of protein a day. Your body will replace itself roughly four times a year. And why protein becomes so important is that we become less efficient at this.

55:25And that is why twofold. We need a protein diet that is higher than what we are being told. And as we are aging, I would argue that getting that first meal to stimulate muscle and that last meal before we're going into an overnight fast, just from practical application that everybody listening or watching could do, will help protect muscle and will allow your body to help repair and rebuild itself. And if you're taking in that much protein, how much do you need to be exercising in order to convert that into muscle? Great question. And what you're talking about is how do we make protein decisions.

56:07If I was going to go down the list of how to make protein decisions, the first thing that I think about is age. The older you are, the more protein you need. And then physical activity. Believe it or not, the more physically active you are, the less protein you need because it's all about muscle stimulation. And if there's two main ways to stimulate skeletal muscle, dietary protein and exercise, primarily resistance training, which again, cardiovascular training is very important too, but you are leaning on resistance training to improve muscle health. And then if you are sedentary because you are not pulling the lever of exercise, then you require more dietary protein.

56:55And then it comes down to personal choice, right? you can have a higher protein diet. I prefer a higher protein diet, which is closer to one gram per pound of target body weight for a number of reasons. Number one, it's more satiating. It's the GLP one of nature. And number two, it has a higher thermic effect, meaning, you know, when you eat protein, it is not easy to metabolize and it's very important to the body. And let me eat dietary protein and you begin to stimulate muscle, that is an energy expensive process. So your body kicks in these, you know, mechanisms to begin to utilize it. And then in addition, when we're eating a higher protein diet, we are allowing our body to have enough amino acids.

57:49Again, it's protein is not just one thing to do various other things like three, you know, like gut health and all these other things that we need. And so it does come down to personal choice. And I would argue, and this is gonna be surprising to people, that carbohydrates and fats are interchangeable. As long as you know your target calories, then you hit your protein need. If you're designing a diet and it's 0.7 to one gram per pound target body weight, very easy, the rest of your calories, you decide. As long as you're getting enough fiber and micronutrients, you get to pick, whether it is fat or carbohydrates.

58:26So there's a lot of flexibility in how we design a diet for optimal health.

58:52in late and sleep early. Is there a chronotype for that or am I just depressed? We talk to experts who share real experiences and insight. You just really need to find where it is that you can have an impact in your own life and just start doing that. We break down the topics you want to know more about. Sleep, stress, mental health, and how the world around us affects our overall health. We talk about all the ways to keep your body and mind, inside and out, healthy. We human beings, all we want is connection. We just want to connect with each other. Health stuff is about learning, laughing, and feeling a little less alone.

59:30Listen on the iHeartRadio app, Apple Podcasts, or wherever you get your podcasts. Hey there, this is Dr. Jesse Mills, director of the Men's Clinic at UCLA Health and host of the Mailroom Podcast. Each January, guys everywhere make the same resolutions. Get stronger, work harder, fix what's broken. But what if the real work isn't physical at all? To kick off the new year, I sat down with Dr. Steve Poulter, a psychologist with over 30 years' experience helping men unpack shame, anxiety, and emotional pain they were never taught to name. In a powerful two-part conversation, we discuss why men aren't emotionally bulletproof, why shame hides in plain sight, and how real strength comes from listening to yourself and to others.

1:00:14Guys who are toxic, they're immature, or they've got something they just haven't resolved. Once that gets resolved, then there comes empathy and some compassion. If you want this to be the year you stop powering through pain and start understanding what's underneath, listen to The Mailroom on the iHeartRadio app, Apple Podcasts, or wherever you get your favorite shows. A new year doesn't mean erasing who you were. It means honoring what you've survived and choosing how you want to grow. It means giving ourselves permission to feel what we've been holding and knowing that it's okay to ask for help.

1:00:51I'm Mike Della Rocha, host of Sacred Lessons. This podcast is a space for men to talk openly about mental health, grief, relationships, and the patterns we inherit, but don't have to repeat. Here, we slow down. We listen. we learn how vulnerability becomes strength and how healing happens in community not in isolation if you're ready to let go of what no longer serves you and step into the year with clarity, compassion and purpose Sacred Lessons is your companion on your healing journey listen to Sacred Lessons with Mike De La Rocha on America's number one podcast network, iHeart follow Sacred Lessons with Mike De La Rocha and start listening on the free iHeart radio app today Okay.

1:01:45Which habits kill muscle gain? Being sedentary. If you are sedentary, that will kill any kind of muscle gain. And what's the definition of being sedentary? I would argue less than 3 ,000 steps a day. And it's not that it just kills your gains. You get something called intermuscular adipose tissue. It's called IMAT. And IMAT is fat that is deposited in your muscle. Your muscle then becomes like a marbled steak. whether you're skinny fat or not, there's fat in that muscle. If you are not taking action, and it doesn't have to be difficult action. For example, let's just say you are doing your pushups or you are doing something to increase that flux.

1:02:31That's what's really important. And that can be done anywhere, anytime. There's only one wrong way to do it. You know what that is? To not do it. That's the only way. And so that becomes really important. Another habit that kills your gains is to be inconsistent, is to talk yourself out of it. You know, we have to, as humans, be prepared for mental friction. And, you know, I still see patients and one of the most valuable attributes of the patients that I see that are able to become the best at what they do, they have one attribute in common and they're neutral. They never get too high and they never get too low.

1:03:12They don't have to wait for motivation. they commit to something and this just becomes their new standard. They're not always setting goals. They become the type of person that trains, the type of person that prioritizes their exercise. And when they do that, they're not negotiating with themselves. They're very neutral because, this is a really interesting experience that I've seen over years of seeing patients. I'll give you an example. I had one patient that every year he would put on this massive event. And he would hype himself up and he's doing pushups before he's going on stage and he's listening to loud music and he's, you know, overdosing caffeine.

1:03:54You couldn't possibly get enough. And right before he goes out for this big talk, right at that pinnacle of that drive and that pursuit, he's most vulnerable. He's thinking about the next thing that he's doing. He's thinking about the next car he's buying. He's doing all this risk-taking drive behavior to help satisfy this dopamine urge. That's a point of vulnerability. Right after the event, I put my phone down. I wait for the call. The call is, Doc, I'm depressed. I don't feel like working out. I don't feel like eating well. I don't feel like exercising or spending time with anybody. I'm feeling so depressed.

1:04:34and at the lull, that is his vulnerability. And as high as you allow yourself to go is as low as you will fall. And why am I bringing this up? Doc, I thought we're talking about muscle and protein and how to manage our carbohydrates. Because if consistency matters, you have to prepare yourself for the human vulnerabilities that are deeply predictable. Yeah. You cannot be surprised by your own behavior. You have to be able to modify those. And there are very particular ways that you can train yourself to be more neutral. So anyway, at that lull, at that trough, it takes him four months to get back in exercise.

1:05:19And you know, we all know people that have experienced this. They get super pumped, chasing the novelty of January 1st, starting their new diet and exercise program. and then crash and burn. As opposed to the people that are steady, chopping wood and carrying water, stay on their plan for years. How does skipping meals affect muscle gain? Well, we want to think about how you're eating in a 24-hour period. And what I would recommend for people is to be very consistent. do not have a chaotic, erratic eating schedule. Because again, protein is an essential macronutrient. I think that it is very important that you have protein every day.

1:06:07You don't need carbs every day. You can probably get away with not having fats every day, but dietary protein, if you are focused on protecting this organ of longevity, then you want to be very consistent. Now, I get a lot of questions about fasting. Is fasting good? Fasting is not good or bad, but if your primary goal is to protect your muscle, then eating in an eight to nine hour window is where I wouldn't really go beyond that. Meaning I wouldn't fast for 24 hours. But again, if you are younger, you can get away with it. But if, you know, so my dad is 74, he lives in Ecuador, and he will not take transportation unless it is four hours or less.

1:06:53So if he can walk there in four hours, which is why I never go visit him, I make him come here, then he'll walk it. And why do I say that? Because he's very interested in health and wellness. So in his mind, if he fasts, then he's doing, you know, he's creating hormesis and he's creating stress. And I'm like, Dad, you're 74. You shouldn't go 24 hours without eating food or without eating protein. because your body is already struggling to keep that muscle on. And is it okay to skip a meal here and there? Yes. But think about what is your structured plan and commit to it. You know, you don't need to do a lot of things, but you do have to commit to this area of your life so that you age well.

1:07:40Does walking 10 ,000 steps a day build muscle? This is a very hot topic, by the way. Walking 10 ,000 steps a day is good for you. and that would maintain our type one muscle fibers. Type two muscle fibers, which is again, when you see people just walking, you don't necessarily see them build muscle. The type two fibers, they do require resistance training. So will walking build and maintain those type two muscle fibers? No. Is walking great for you? Is it something that we have to do? Yes, but we have to become very intentional about building our body armor. It requires effort. Do Pilates and yoga count as strength training?

1:08:23They are in the strength training category. And they also provide stretch for muscle. And it was really interesting. The study that I had mentioned earlier, there was also an exercise intervention. And by the way, I misspoke. Their carbohydrates were, the meals were isocaloric, but the protein is what changed. In that study, they also added exercise. And the exercise was just this. And this is how easy it is. It was five days a week of 30 minutes of walking and two days a week of yoga. Yoga involves body weight and resistance training. And it involves stretch to the muscle. And those people were able to maintain their lean body mass.

1:09:06It is not hard, but you do have to be committed and you have to be intentional. Is cardio killing people's muscle gains? That's a really good question. It depends, but a good training program has both. It has cardiovascular activity because they all do different things. Cardiovascular activity is great for mitochondria, great for metabolism, great for maintaining this fatty acid, this fatty acid oxidation, fat burning. You want muscle to be flexible. At rest, you want muscle to burn fat. And during things like lifting or power type activity, then you can switch to glucose. A lot of cardio is good, but also lifting weights is critical because they do two separate things.

1:09:56So I never want to be so dogmatic where I discourage people from doing cardiovascular activity. But again, if I think about muscles, impact, and exercise, and I think about it in three buckets, I think about it as mass, strength, and then I think about it as mitochondrial and metabolic health. and cardiovascular activity can kind of fit in there as well, but also plumbing, vasculature, and blood flow. You know, we recently published a study, and this is to get all the guys' attention. Okay, ready? So myself and my colleagues published a paper recently, and it showed that the more healthy muscle mass and better strength you had, the greater your sexual function.

1:10:39That makes sense. I mean... Makes sense. If you are not on board for having more healthy muscle, then I don't know what's going to convince you. But again, there are those two multiple aspects, resistance training, cardiovascular activity, high intensity interval. And I put this in the playbook so people know it's called a playbook, not because it's a workbook and not because it's a dense, heavy book. It's a playbook. It will show you exactly what you need to do to be very discerning and avoid distraction to take action on these things. So high intensity interval training is great if you are short on time.

1:11:16And it can be where you're working at 85 % your VO2 max. So you're working hard. And let's say you're working for, you can pick it 40, 60 seconds, and then 60 seconds off. You do 10 minutes of this. And it's very effective at improving insulin sensitivity, which is important, and also that muscle health. How do HIIT workouts affect women's hormones? Is there any correlation between the two? So I will say this. I'm going to say this in kind of two ways. Skeletal muscle is very important for fertility, especially when it relates to polycystic ovarian syndrome. Interesting. I didn't know that. Polycystic ovarian syndrome, and there's a few types.

1:12:02There's metabolic, and then there's a brain type. but when you're looking at metabolic, what you're really looking at is twofold. It's insulin sensitivity, but also muscle health. And on my podcast, and I actually learned this for the first time on my podcast, I interviewed one of her name is Dr. Melanie Cree, one of the world leading experts in PCOS. So there are 10 studies on PCOS and GLP-1s and she's written two of them. And I was sitting down with her in my podcast and I said, Melanie, at what body fat percentage do we know that people will affect fertility? You know, who's going to get better?

1:12:47Does their body fat percentage need to be 25 or less? Or are they at more risk of never being able to conceive if they're 35 or over? And I'm like, what body fat percentage do people get better? And she said to me, she looked at me, she goes, Gabrielle, it's not a body fat percentage. It's the intermuscular adipose tissue. It's the fat within the muscle percentage. The lower the fat in the skeletal muscle, the greater likelihood that we will be able to manage PCOS. Why do I say that? Because all activity helps with the health of that muscle. High intensity interval training. Does it directly affect hormones?

1:13:29Not in that way. but it directly affects a woman's ability to conceive if she has PCOS. Now, another aspect is female athletes that have hypothalamic amenorrhea, meaning their brain and their ovaries are somewhat suppressed because they are overtraining. If a woman is overtraining, and let's say she's doing tons of high-intensity interval training, or the volume of training is over what her body can handle, and let's say she's also under consuming calories, then this will negatively impact her hormones. But that must be like a really extreme. Yeah. That's not common. No. And we cannot discourage people to avoid training because of mechanistic data, right?

1:14:17We have to really think, what do we see in clinical practice? Yeah. Well, we're talking about athletes here, like people who are more percent. And that's not the population that we're looking to. Yeah. Yeah. It's much more important to have healthy muscle tissue than it is to think about training in extremes. And if anything, and the same thing goes for men, the more healthy muscle a guy has and the activities he engages to have that, the more healthy his sperm is going to be, the more healthy his sexual function is going to be. Is it going to affect him negatively? No. So again, it's very careful.

1:14:53I'm very careful as to how we approach it. It's all about the context. Is there any negative, apart from that extreme, is there any negative impact of building muscle? I can't think of one negative. In fact, your survivability against all-cause mortality, all-cause disease, your ability to survive will be greater the more muscle mass you have. We cannot say that for any other organ system. This is a organ system. And it is the one that we have voluntary control over that we can actually add to. You can't really add to your kidneys. You can't really add to your thyroid or your lungs physical tissue.

1:15:42You might be able to add physical tissue to your heart, but you don't wanna add too much. and it's going to be very difficult to add too much physical tissue through training. And I'm not talking about the extremes. I'm not talking about, you know, hormone use. And again, we are not talking about extremes. If you want to live long and there's data to support, the stronger you are in midlife, you have a two and a half times greater chances of living to 100. But if you are in the weakest quartile, you have a much higher likelihood of dying. Yeah. When should people consider creatine in their diet?

1:16:22Whenever they want. Okay. So you don't have to have a workout level or a - No. And it's very difficult to eat enough creatine. So creatine comes primarily in red meat. Even if you ate a ton, I think for one pound of red meat, you might get half a gram of creatine. That's not enough. And the data supports between three and five grams of creatine for women, probably closer to five, for muscle, and for men, also closer to five, but for brain health, between 10 and 12 grams of creatine. Oh, I didn't know that. And also creatine is one of the OG supplements that's been studied for decades. Very safe.

1:17:06That's great. I didn't know its impact on the brain at all. So obviously you're into supplements. I love supplements, yes. But I'm very particular. I have a handful of supplements that I love. Do you want to hear them? Yeah, please. Creatine is great. The older you are, the more benefit you'll likely have from those higher amounts of creatine for brain function. I think fish oil is really important. Omega-3 fatty acids. There's good data to support for brain function. And there might even be some extra benefit for women. Urolithin A is a very interesting compound. And what it is, it's a postbiotic.

1:17:44So roughly 40 % of people can't make it. And it comes from pomegranate. So your body breaks down or the bacteria, the bugs in your body break down pomegranate. And one of the postbiotics within that, and it could be pomegranate, it could be walnut, your body requires this enzyme and somewhat of a complicated process to get urolithin A. And urolithin A is a compound that is produced in the gut, or you can take it. You know, again, only 40 % of people can actually produce it in their gut. Affects mitochondrial health. It helps with mitophagy, which is the cleaning out of old mitochondria. But there's also randomized controlled trials, and there's a ton of clinical data.

1:18:28The kind of urolithin A I use is from a company called Timeline because they have randomized controlled trials. They have decades of research that show this form of urolithin A improves endurance, strength, and mitochondrial health outside of exercise. So all of those things that we were talking about with exercise, you combine this with exercise and it supports healthy mitochondrial function. Which again, I'm very particular about the supplements that I use because there's so many out there. Absolutely. And you want to have good data. Yeah. Yeah. Okay. I have more for you. Please. Beta hydroxybutyrate, a ketone.

1:19:08It can preserve muscle mass or some data that it can preserve muscle mass, but also incredible for brain function. And I think as people age and when women are going through perimenopause and they don't quite know that they're going through it, their brain function suffers. Ketones are amazing. Vitamin D, magnesium. And I think that I've, and a protein shake. I love a protein shake. and that's it. It's not that many. Yeah, it's not too bad. I've seen a massive difference in my life since I started consistently taking supplements. Everyone's always like, do you think it's a placebo? Do you think this?

1:19:42And I'm like, no, because I'm just taking what I'm recommended. And so I wouldn't even know what the placebo would do. I just know that I don't get tired as much. My recovery is great. I feel alert and present throughout the day. I sleep well. You know, it's whereas there was a point where even though I was sleeping well and working out and eating right, I was still feeling fatigued. I was still feeling low energy and supplements have made such a big difference on that. So I'm a big fan of that as well. What's been the biggest one for you? Vitamin D was huge for me, like huge. The omega-3s were huge for me.

1:20:12Creatine's been great for me. Like those three have been game changers. So you know, there are vitamin D receptors on skeletal muscle. Yes. And when I was, so I worked in, I did my fellowship in nutritional sciences and geriatrics. And one of the things that we would see is falls, right? Someone falls, it can be devastating for people. And so we would always test vitamin D. And one of the working hypotheses at the time was that the vitamin D receptors on the muscles, if someone was deficient, it would contribute to falls. I mean, I just thought that was my work. Yeah, and that's so scary as you get older.

1:20:46Yes. It's so scary. Yeah, and that's what I mean by the recovery piece too, because I think everyone knows it. Like now, if I roll my ankle, it's gonna take a bit longer if I'm not figuring it out to recover than it did when you were a kid.

1:21:06A new year doesn't mean erasing who you were. It means honoring what you've survived and choosing how you want to grow. It means giving ourselves permission to feel what we've been holding and knowing that it's okay to ask for help. I'm Mike Dallarocha, host of Sacred Lessons. This podcast is a space for men to talk openly about mental health, grief, relationships, and the patterns we inherit, but don't have to repeat. Here, we slow down, we listen, we learn how vulnerability becomes strength and how healing happens in community, not in isolation. If you're ready to let go of what no longer serves you and step into the year with clarity, compassion, and purpose, Sacred Lessons is your companion on your healing journey.

1:21:56Listen to Sacred Lessons with Mike De La Rocha on America's number one podcast network, iHeart. Follow Sacred Lessons with Mike De La Rocha and start listening on the free iHeart radio app today.

1:22:15There's such a big rise of protein ice creams, protein cereal, protein chips. Do those even count? That's a really astute point. I would say you don't want just extra calories. And a better way to think about things is how do we eat whole foods and understand where we're getting our protein. So a high quality protein source could be whey. Again, a lot of those ice creams are coming from whey. Could it be a rice pea blend or a soy protein? Could it be from fish or chicken or eggs or dairy? and that's kind of how I would bucket our protein. And then I think about carbohydrates, right? So you can also get protein in rice and beans, but the reality is it's a very high caloric load.

1:23:02And so we just want to be very careful, but adding extra protein with just extra calories, I think is now we're just diluting the message. Yeah, yeah, yeah. I mean, if you're going to have your carbohydrate, have your carbohydrate, but what kind of quality, what kind of source is that protein coming from? Yeah. And again, it's, it confuses people because now what it's almost, it's like that next shiny object. Humans are predictable. And I think if we bring into perspective, our predictability, we love novelty. Oh my gosh, this is so novel. There is protein ice cream, which by the way, I love the idea of protein ice cream.

1:23:42I actually, I have a, I have a recipe for protein ice cream in my book. But it comes from a whey protein shake. It's amazing. But I don't need chips with protein. I don't need protein in my ketchup. I just, I mean, I'm trying to cut back as it is. And that is really important that we have to recognize that we are chasing novelty. And, you know, as I've been thinking about this a lot, you know, how did we get so off base? And you bring up a good point. You know, have you ever heard of the lucky diet? I think this is like 1920 or 1940. Of course you haven't because it's terrible. It's smoking. Lucky cigarettes.

1:24:23Lucky cigarettes was a diet plan that people recommended. No. To lose weight. And then, of course, we've all heard of fen-fen. There were amphetamines. And then there's the cabbage soup diet and the grapefruit diet. And then the wine and egg diet. Have you ever heard of that? I had never heard of that one. I had never heard of that one. It's two eggs and a glass of wine for every meal. What? What? It's bananas. Well, the eggs sound right. I mean, the eggs sound right. But like you pair, when you go to school, you pair that with a wine. My whole point is that we are primed to chase novelty, but we already have innovation.

1:24:59In this podcast, you and I have talked about foundational scientific principles that we can count on. You know, when I think about the biological drive for protein, humans have a biological drive to eat about 20 % of our diet in protein. You know, decades ago it was higher, but we have, again, a biological drive for these amino acids. And when we begin to dilute our food source, which all these processed food sources, you know, I consider this a dilution of dietary protein, we feed on these highly processed foods to get our amino acids. But look it, when we are aware of something, we can recognize, hey man, am I falling for that?

1:25:42or do I need to be discerning? Because at the bottom rung of health and wellness is the ability to discern good information from not good information, right choice and right action. And again, all you asked me simply was protein ice cream. And now I've gone on this tangent about novelty. And I want to just bring this back is that we already have innovation. We have good science and innovation to know that we can create a diet based on protein because that protects muscle, helps as we age, doesn't matter if it's plant or animal, and this is how we structure it. Yeah. And then your carbohydrates or your fat, it's your choice.

1:26:27But if we are still out there chasing the next thing, it is going to further divert our attention from doing and having that next right meal. Yes. Well, to me, it's just the manufacturers trying to stay relevant to the healthy consumer. So they see that people are becoming healthier or wanting to skew this way, and they just want to keep you eating processed foods and they'll throw the word protein on it. They'll throw whatever word they want on it, the low fat, the less fat, the whatever, so that you go and buy it and it makes you feel, oh yeah, great, I'm being healthy. That's right. You're still eating something fried.

1:27:02You're still adding the extra calories. It's not a natural source. It's still highly processed. It's packaged. But wow. All the rest of it. It's marketed well. Yeah, it is. And can I share with you why? Okay. So whole foods are considered a commodity. That is almonds, that's dairy, that's beef, that's chicken, any whole food, soy. They are under this, what's called the USDA, and they have checkoffs. So a certain amount of the budget goes towards marketing. But because they are regulated by the USDA, almonds or beef or milk cannot say they are a better source of protein from a highly processed protein source in chips.

1:27:48Whereas this chip could say this is the best source of protein ever. Or they could say whatever they want as long as they don't make a disease claim. They could say it's a better source of protein for you than, I don't know, beef. But beef or any commodity cannot defend itself. And so we have to recognize that the total marketing budget for these commodities, these whole foods, last time I checked was$750 ,000 total, collectively. Whereas one company like PepsiCo that owns a bunch of others and makes a lot of processed foods that can slap protein on the label has a marketing budget of almost$2 billion.

1:28:33No. And they are allowed because it's regulated under this because it's a processed food under a different jurisdiction can make claims that Whole Foods can't. Wow. And you can imagine for the consumer, what is a consumer to do? The consumer is getting a story that, you know, this whole food is bad for you. Eat this processed one instead. When at the end of the day, it's a marketing budget that is allowed to have flexibility in the story that is being promoted. Yeah. I mean, 700 ,000 versus 2 billion. Come on. Insane. And also, you know, milk can't be disparaging against almond juice. Yeah. Whereas milk is a highly bioavailable form of calcium.

1:29:26Vitamin, you know, has vitamin D in it. Great for kids and bones versus, say, oat milk. It's just not, it's who it affects. It affects our children. The messaging affects our children. And again, humans are very good at locking onto something they hear. and it creates a cognitive bias for their life decades later. And you and I were chatting before that it's so much easier to build good habits when you're young. Yeah, absolutely. Then spend 40 years trying to undo bad habits. Yeah, I loved, I was saying to Gabrielle, she showed me this wonderful video of a husband doing pushups with her son and he's four years old.

1:30:09And I was just watching that going, that's it. that kids are going to do what their parents do at that age. They see, he sees his dad working out, he sees his mom working out. That's what he wants to do. And there he is doing pushups and showing his muscles and in a really cute, adorable way that, that isn't like he's addicted to it or that he's being forced to do it, you know, just this really sweet. And I look at that and go, yeah, I was never exposed to that growing up. And so it took me until my thirties to really take control of my health. And I think there's a difference between a reminder and your kids watching you do it.

1:30:41So everyone's parent can say, you should be healthy. You should do this. But like when you see your parents work out and you want to do it with them, there's something beautiful about that. And it becomes a way of life. My kids love to lift. I have my kettlebells and they have their kettlebells, right? And it's hilarious. We cold plunge and my son likes to cold plunge. I mean, he like jumps in and out, but he, and you asked him if it's cold and our cold plunge is set at 50 degrees. So it's not that cold. And he jumps in, dunks his body and jumps out and we're like, is that cold? And my son's name is Leonidas.

1:31:14He's like, nope, not cold. I mean, it is, we're building resilient humans and it does start with the messages that we send ourselves. Because I think that again, we're talking about protein and we're talking about muscle and we're talking about them almost disembodied from actually who we are as humans. And this muscle-centric message is not about working out. It's about building strong, more resilient humans. And it's not just doing it in your mind, and it's not just doing it in your body, but this bi-directional relationship of becoming a more capable human because we need more of them. Yeah, absolutely.

1:31:59I love that. Dr. Gabrielle Lyon, the book's called The Forever Strong Playbook. Truly, what a masterclass. You gave me so many breakthroughs today and connections that I'd never heard before. And I'm so thankful to those because I think everyone who's going to listen today is going to feel like they've found that one piece of insight that they were looking for, for that breakthrough to help them on their health journey. And I think you've really shown us how building muscle isn't just about the aesthetics. It's not just about, you know, how you look and how you feel. And it's a real resistance toward diseases, real protection for longevity.

1:32:34It's at the heart of it. So thank you so much. We end every episode of On Purpose with a final five. These questions have to be answered in one word to one sentence maximum. Well, then I want to give you something before we end. There is an ethos to this playbook. And an ethos is a collective reason for a way of life. And this is what I just want to leave you with. Before my five questions, because if that's how we end the show, then aging is inevitable. And muscle is the organ of longevity. Weakness is not inevitable. Strength is not a luxury. It's a responsibility. Well said. Absolutely. Great.

1:33:17Totally. Couldn't agree more. These are your final five. Okay, okay. I'm ready for it. Question number one, what is the best health advice you've ever heard or received? Train like your life depends on it because it does. Question number two, what is the worst health advice you've ever heard or received? Take it easy. Yeah, comfort doesn't help. Have another bubble bath when what you really need is hard work. I used to think that, I used to be one of those people that used to feel I didn't have enough energy to work out. And a lot of my friends are in that, bucket too, where you're so tired, you had a long day, you're working hard.

1:33:51And I'd always say, I don't have enough energy to exercise only to realize that exercise gave me so much more energy. And I used to say that all the time. I used to be like, yeah, of course, you've got time to exercise. You've got energy to exercise. And then I was like, oh, wait a minute. As soon as I started exercising, so much more energy, so much. So I fully agree with that. Great answer. Question number three, what do we do about that stubborn belly fat? For belly fat, you have to control your nutrition. Prioritize protein and do some kind of training. It's not as hard as we think. Question number four, something you used to believe was true about health, but you don't anymore.

1:34:29This is a good one. And this is just for you and your audience, okay? I used to believe that building muscle could only be done with animal proteins. and it can be done with all types of protein as long as you're getting enough. That's great to know. I'm plant-based, that helps a lot. And I feel that way, I feel that way. We found the right sources and it makes a difference. Fifth and final question, we ask this to every guest who's ever been on the show, if you could create one law that everyone in the world had to follow, what would it be? Be strong, you have to be strong. Yeah. So it's such a, to really make that connection for everyone today, that muscle is strength and strength is necessary for longevity and to beat disease.

1:35:18That through line, because I still think we think of muscle as visual strength. We think of muscle as someone who looks muscular. We don't think about muscle as every deep type of muscle you've talked to us today about, you know, that's within our body that you don't even see. And it's under our control. The book is called The Forever Strong Playbook, a six-week science-based plan to sharpen your mind, strengthen your body, and get healthy at any age. Go and grab your copy by New York Times bestselling author, Dr. Gabrielle Lyon. Gabrielle, it's been such a joy having you here today. I've learned so much.

1:35:53I know this is going to be huge for our community. I'm so grateful to meet you, and I hope you'll be back on the show very, very soon. Thank you so much for having me. If this year you're trying to live longer, live happier, live healthier, go and check out my conversation with the world's biggest longevity doctor, Peter Attia, on how to slow down aging and why your emotional health is directly impacting your physical health. Acknowledge that there is surprisingly little known about the relationship between nutrition and health. And people are going to be shocked to hear that because I think most people think the exact opposite.

1:36:27When you feel uncomfortable, what do you put on? Biggie. You put on Biggie when you feel uncomfortable? Because I want to get confident. This is DJ Hester-Prince Music is Therapy, a new podcast from me, a DJ and licensed therapist. 12 months, 12 areas of your life. Money, love, career, confidence. This isn't just a podcast. It's unconventional therapy for your entire year. Listen to DJ Hester-Prince Music is Therapy on the iHeartRadio app, Apple Podcasts, or wherever you get your podcasts. A new year doesn't ask us to become someone new. It invites us back home to ourselves. I'm Mike De La Rocha, host of Sacred Lessons, a space for men to pause, reflect, and heal.

1:37:09This year, we're talking honestly about mental health, relationships, and the patterns we're ready to release. If you're looking for clarity, connection, and healthier ways to show up in your life, Sacred Lessons is here for you. Listen to Sacred Lessons with Mike De La Rocha on the iHeartRadio app, Apple Podcasts, or wherever you get your podcasts. What if mind control is real? If you could control the behavior of anybody around you, what kind of life would you have? Can you hypnotically persuade someone to buy a car? When you look at your car, you're going to become overwhelmed with such good feelings.

1:37:40Can you hypnotize someone into sleeping with you? I gave her some suggestions to be sexually aroused. Can you get someone to join your cult? NLP was used on me to access my subconscious. Mind Games, a new podcast exploring NLP, a.k.a. neurolinguistic programming. Is it a self-help miracle, a shady hypnosis scam, or both? Listen to Mind Games on the iHeartRadio app, Apple Podcasts, or wherever you get your podcasts. This is an iHeart Podcast. Guaranteed human.