Muscle & Strength More Important Than Fat Loss?
Dr. Gabrielle Lyon Says we should focus less on burning fat and more on building muscle and strength, is it protects us as we age.
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Show Notes:
02:45 There is no correlation between animal protein, cancer and mTOR, only flawed epidemiological data.
03:38 mTOR is driven in a low protein diet high in carbs, with spiking blood sugar and insulin.
03:47 mTOR in the muscle is primarily driven by proteins like leucine. mTOR in the liver is carbohydrate/insulin mediated.
05:18 You need at least double the RDA of .8 grams/kilogram of protein. Your protein intake can be concentrated into two meals, if you are fasting.
06:05 Dr. Lyon finds that patients as young as 25 yrs. have low stomach acid. 98% of her patients have low stomach acid. Many were on PPIs.
08:07 30 grams of high-quality protein 3 times per day is a great place to start. To max out muscle protein synthesis, increase from this in 1 to 2 meals.
10:08 Intuitive eating is a mistake.
13:31 Delta Sleep Inducing Peptide is being used to help reset circadian rhythm.
14:44 RAD 140 is an androgen receptor modulator. BPC 157 (Body Protection Compound) aids in tendon repair.
16:41 Amlexanox is a TBK 1 inhibitor that Dr. Lyon uses it off label to down regulate inflammation in fat cells, increase resting metabolic rate and increase weight loss.
17:49 Tesofensine is a triple uptake inhibitor that effects serotonin, norepinephrine and dopamine, which helps patients lose significant weight and improves cognition.
19:38 People who are obese have an increased inflammatory response to exercise.
23:17 Infectobesity is where the cause of obesity is a reaction to a pathogen or parasite.
27:53 Cardiovascular disease, Alzheimer’s and cognitive impairment begin in your 30s.
31:00 We have no charts for lean muscle mass.
33:32 Our cutoffs for body fat percentage, BMI of 30, are too high. 12 to 18 may be beneficial for a woman still menstruating. Men could range from 8 to 12 to a little higher.
35:53 Dynapenia (age-associated loss of muscle strength) starts in your 30s. Muscle is your largest site for glucose uptake and fatty acid oxidation.
36:30 People with sarcopenia tend to do less, shifting hormones (testosterone, estrogen, progesterone, growth hormone). They eat less and not enough protein.
41:00 With resistance training exertion to significant fatigue is key.
47:25 Branch chain amino acids are not necessary if your protein consumption is adequate. If you are vegetarian or vegan, BCAA are recommended.
