Dr. Gabrielle Lyon discusses protein requirements needed to maintain healthy muscle as you age and the latest research about muscle science.

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Key Takeaways:

0:00 Intro
2:20 Dietary protein and muscle are critical factors in longevity and ageing.
2:55 mTOR’s purpose is growth promotion, not growth initiation.
5:15 Your ability to survive cancer is directly related to muscle.
10:50 Higher IGF-1 is linked with lower all-cause mortality.
14:15 RDA protein recommendation has not changed in 30 years.
15:30 Dr. Lyon recommends 1.6 grams/kilogram, or 1 gram per pound ideal body weight daily.
16:30 The capacity to store protein, other than amino acid reservoir in our muscles, does not exist.
18:10 You should not be doing fasting or protein restriction when you are in your 60s.
20:05 We have no consistent way to look at skeletal muscle.
22:05 A new equivalent for muscle mass has subjects ingest D3 creatine and measure the urinary output of creatinine.
22:30 Improvements in lean body mass do not necessarily correlate to improved or performance.
24:25 Mass of skeletal muscle does not indicate the quality of the tissue.
26:25 Adiposity is a symptom of impaired muscle.
27:55 Skeletal muscle accounts for 40% of your body.
28:40 Skeletal muscle insulin resistance can begin decades before symptoms.
30:25 Obese individuals have more muscle mass, but it says nothing about the quality of that muscle.
31:15 Irrespective of weight loss, exercise can improve triglycerides and HDL.
32:35 Muscle is an endocrine system.
36:45Muscle mass is more important in fracture risk than bone quality.
38:15 Loss of muscle is linked with accelerated degradation of bone.
40:25 Bloodwork should include heart and arteries.
43:45 There is benefit to cardio.
45:45 You need to lift weights.
48:30 Women build muscle mass at half the rate of men.
52:35 Dr. Lyon recommends supplemental creatine, vitamin D, fish oil, and urolithin A.
54:30 Vegans should take branch chain amino acids.
57:25 Your first meal of the day should contain between 30 to 50 grams of protein.
58:35 The minimum amount of protein needed to stimulate muscle protein synthesis is about 30 grams, optimally 50 grams.
01:00:25 We cannot eat our way out of climate change.
01:06:50 As children grow, a critical natural strength develops.

Semaglutide aka Ozempic is a GLP-1 agonist that's been around for a long time, suddenly Hollywood elites are now promoting it for fat loss. Here's the science you need to know.

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Research Mentioned:

Wilding, J. P. H. et al. Once-Weekly Semaglutide in Adults with Overweight or Obesity. New Engl J Med 384, 989–1002 (2021).

Sharma, D., Verma, S., Vaidya, S., Kalia, K. & Tiwari, V. Recent updates on GLP-1 agonists: Current advancements & challenges. Biomed Pharmacother 108, 952–962 (2018).

Show Notes:

0:20 Semiglutide is a GLP-1 agonist.

00:30 GLP-1, glucagon like peptide 1, functions under the category of gastrointestinal incretin hormones that helps you process the foods you eat. It improves insulin sensitivity. Decreases glucagon.

01:30 About 80% of the mechanisms of bariatric surgery is by amplifying the release of incretin hormones.

02:00 There was a 14% loss of body weight in study participants.

02:50 Semiglutide exerts stress on pancreatic beta cells, with an increased prevalence of pancreatitis and potentially pancreatic cancer.

04:40 GIP and GLP-1 are released after eating to increase insulin secretion from beta cells and prevent post-meal glucose excursions.

05:50 The diminished activity of GIP and GLP-1 is a feature of type-2 diabetes, beta cell insulin resistance, an obesity.

07:10 Exercise increases the release of gastrointestinal incretin hormones.

07:25 Berberine increases gut hormones and changes your microbiome.

07:40 These incretin hormones control the ecosystem of your gut microbiome and can improve function of immune cells around your gut.

08:10 Bifidobacterium can lead to a healthier GI incretin response.

09:00 GABA and L-glycine.

09:45 Protein and fat.

10:30 Polyphenols

Louisa Nicola is a neurophysiologist and brain coach for many professional athletes and Wall Street execs. She discusses science-based tools and strategies to boost brain health and mental performance.

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Link to the Video Interview: https://bit.ly/3R7noel

Connect with Louisa: https://www.neuroathletics.com.au

Show Notes:

03:10 Louisa was elite triathlete when she realized the impact the brain had on all aspects of performance. She and her fellow athletes were not taught about sleep or nutrition.

04:20 The nervous system must be optimized to optimize performance throughout the body and as a person.

05:35 We used to sleep about 12 hours a day in prehistoric times. Sleep regenerates our brains.

06:20 There are 4 stages of sleep. Stage one is as you are falling asleep. Stage 2 is light sleep. Stage 3 is deep sleep/slow wave sleep/non-REM sleep. Stage 4 is REM sleep. Stages 3 and 4 are the most important stages for our brains.

06:52 During deep sleep, hormones are secreted: testosterone, estrogen, growth hormone. The glymphatic system is your brains sewage system. It cleans toxins, including amyloid beta. A buildup of these toxins can lead to neurodegenerative diseases.

07:50 Your brain is comprised of neurons and others. Glial cells bind neurons together. During deep sleep, glial cells shrink, making way for the cerebral spinal fluid in your brain to wash out the trash.

08:55 A groggy wakeup may be an indication that you are not getting into deep sleep. 30% of your total sleep time should be deep sleep. 20% of total sleep time should be REM sleep.

09:30 REM sleep is where memory consolidation and learning take place.

10:30 The biggest disruptor of sleep is anxiety and stress. This activation of the sympathetic nervous system may prevent you from falling asleep or wake you in the night.

10:55 Alcohol is the biggest inhibitor of REM sleep. Blue light blocking glasses are helpful, but do not block out all light.

12:00 Eating less than 2 hours before bed keeps us awake through digestion and the increase in our core body temperature. Core body temperature must drop at least 2 degrees for us to go to sleep and stay asleep.

15:00 Alcohol inhibits the action of GABA, our calming neurotransmitter. Cortisol peaks with alcohol. Alcohol and marijuana sedate you. It does not elicit sleep stages.

16:15 You are preparing for sleep the minute you wake up. Consistency is key.

17:20 Try to get as much sleep as possible before you get on a plane. It is called Sleep Banking.

18:10 Your prefrontal cortex is the ruler of your brain. It is where cognition happens: attention, reaction time, processing speed. 6 hours of sleep is a sleep deprived state, in the scientific literature.

10:20 As we age, we have a lower efficacy of our frontal lobe. There is a thinning of our cerebral cortex. Thinning in the prefrontal cortex causes a lower decision rate and worsening of our processing speed, inhibition and impulse control.

21:20 We can slow brain ageing through lifestyle interventions, such as sleep, good nutrition and exercise.

21:40 There is an atrophy of our brain white matter, where our myelinated neurons live, as we get older. Our processing speed declines. This can be seen using an EEG.

25:50 Mild cognitive impairment is a predementia state.

27:30 You should be working on your brain. It is the control center of your entire body.

27:50 You can stave off predementia states and the slowing of cognition through exercise.

29:45 Head trauma can cause an accumulation of talc proteins tolC proteins and amyloid beta, which is somewhat comparable to Alzheimer’s disease.

30:30 A hard hit may require a month’s recovery. Within 24 hours post trauma, decreasing the temperature of the brain, eating a high fat diet, or having exogenous ketones can help heal the brain.

33:40 Ingesting exogenous ketones can help prevent trauma from happening to the brain.

36:00 EPA/DHA are anti-inflammatory. If you have a high omega 3 index of 8% or more, you can increase your life expectancy by 5 years.

37:10 A risk factor for all-cause mortality is a low omega 3 index.

37:40 Quality supplements reduce risk of oxidation and toxicity. EPA/DHA feeds your brain what it is made of. It is made of water and fat. A high omega 3 index helps with cell membrane fluidity.

39:25 A standard omega 3 blood panel does not test the red blood cell. Red blood cell cycle lasts about 120 days. You need to ingest EPA/DHA daily for cardiac, brain and overall health.

41:20 Farm raised seafood does not contain the same amount of nutrients.

41:30 Omega 3 is made of EPA, DHA and ALA. ALA is the plant form found in flax and chia seeds. To get the recommended dose of omega 3 through ALA is a lot of food. ALA gets converted into DHA.

42:20 Your eyes are the only neurologic tissue outside your brain. Vision changes may be a way to indirectly assess brain health.

45:05 Most 2019 deaths were attributable to heart disease and brain diseases.

45:40 A healthy performing brain can make sound decisions, be rational and practice impulse control.

47:00 Your brain fatigues faster if you are not eating well, sleeping well, and exercising. You need brain energy. Stress and an inflamed brain disrupts pathways in the brain.

48:50 People who have type 2 diabetes and obesity have a higher rate of neural inflammation.

49:50 When we exercise there is a release of myokines, muscle-based proteins (peptide hormones). They act on different organs in positive ways. They are water soluble, and some can pass the blood-brain barrier. Binding receptors to myokines are on heart muscle, spleen, liver and more. Once bound, they create a chemical reaction.

51:10 Interleukin 6 myokine, is secreted with the contraction of a muscle. It is pro-inflammatory cytokine… unless it is released from a muscle – where it is released as anti-inflammatory. It affects immunity and different areas of the brain.

52:00 Irisin myokine is a messenger molecule. It crosses the blood-brain barrier to the prefrontal cortex, where it affects cognition, and hippocampus, where it induces BDNF, that induces neurogenesis.

53:56 When you learn something and immediately exercise, you can have greater capacity to remember. If you sleep for 20 minutes after learning something, you will embed everything you learned.

54:30 Irisin release is increased 1 hour after exercise.

54:50 Workouts of 70 to 80% of you one rep max for a robust release of irisin. More of a release is given during resistance training, than aerobic. The more resistance, the more the release.

58:10 You can stave of neurodegenerative diseases and states by 20 years by inducing exercise protocols that impact myokine release.

58:50 50 million people worldwide are affected by Alzheimer’s disease. That rate is set to triple by 2050.

59:30 EPA/DHA can clear accumulated proteins in your brain.

00:01:00 Demyelinating diseases, MS, are becoming more prevalent. Chronic stress and chronic cortisol may be the cause.

A new study found cardio primes leg your muscles, enhancing the benefits of resistance training.

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Key Time Stamps:

0:05 Cardio helps with muscle hypertrophy by from resistance training by increasing capillary density in the muscle

0:44 Cardio (aerobic conditioning) didn’t interfere with hypertrophy from resistance training, it actually enhanced it

1:15 Capillary density increases from cardio help with muscular hypertrophy from resistance training

2:47 Most import quote to hear from the study

3:30 How to conceptualize pairing cardio with resistance training during your workout sessions

The American Academy of Pediatrics published new guidelines, now recommending gastric bypass surgery and pharmaceutical weight loss drugs for young children to help address the childhood obesity epidemic.

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Creatine is an essential nutrient. New research highlights how creatine is involved in a range of processes linked with heart, brain and muscle health.

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Link to research: https://bit.ly/creatine-for-health

Time Stamps:

00:00 Creatine is a conditionally essential nutrient for children and adults of all ages.
00:20 Electrolytes help enhance the absorption of creatine through the sodium citrate creatine transport protein.
00:40 Creatine is involved in energy synthesis and re-phosphorylation of ATP.
01:10 Creatine is utilized for explosive intense exercise.
01:40 Creatine is conditionally essential for cognitive function, overall health, and heart health.
02:00 Vegans and vegetarians do not get sufficient creatine and may want to consider supplementation.
03:20 Creatine is involved in methylation and the formation of SAMe, and thus may impact fertility and healthy offspring.
03:45 Creatine supplementation improves memory, executive function, and cognition in people over 65.
05:20 Exercising muscle improves creatine uptake by about 20%.
06:35 Insulin is involved in creatine uptake.
07:10 Early creatine supplements were paired with high levels of dextrose, leading to other issues.
08:10 You may not need 5 grams per day of creatine if you are getting sufficient protein in your diet.

Alan Aargon is a sought after nutrition researcher and educator. He shares methods to lose body fat and sustainably keep it off with nutrition and exercise.

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Episode Time Stamps

01:55 Get sun in your eyes within 20 minutes of waking to kickstart and entrain your circadian rhythm.

02:55 The ideal morning includes movement, grounding, and breathwork. You can change your state by altering the way that you breathe. Running is breathwork.

06:55 You can alter your blood pressure with 6 deep breaths.

08:10 Bowel movements help remove toxins, spent hormones, and other waste. Bowel movements are easier after breath work and movement. Your GI tract has a circadian rhythm.

14:52 Workout fasted or supplemented? Mike says – do what helps you have the best workout. Creating an oxygen debt and hypertrophy through exercise is more important than metabolic debt or stress. Women are more prone to overindulging in the post exercise window compared to men.

17:53 For fat burning, morning training would best have resistance training and some HIIT woven in.

20:20 Looking up into the early morning sun stimulates neurological tissue to induce an energizing feeling. Looking down suggest to your physiology that it is time to rest.

21:35 Scanning the horizon can support unwinding stress. Focused vision is more of an upregulation of your nervous system.

26:30 As with animals, we innately know how much sun to get, how much water to drink and more. How does it feel?

29:25 Space travel, out of gravity, causes rapid ageing. Bones lose density. You lose muscle mass. You gain fat. Astronaut’s resistance training reduces the deleterious effects of zero gravity.

31:00 Integrate fitness into who you are. Allow nature in. We compartmentalize healthy practices.

32:50 Moving your muscles through the day, tells your muscles that you are active, helping with blood sugar regulation, fat oxidation, and help move the lymphatic system.

34:30 Having strong relationships trumps all health factors.

36:25 People who have suicidal ideations, have accelerated biologic age compared to those who do not.

38:03 Negative perspectives on ageing when you are young are linked to about 2x the risk of cardiovascular disease and more, when you are in your 60s.

41:00 If you believe that a food is good for you, it will be better for you.

42:40 Cold exposure is part of an ideal morning. As you age, the intensity and rhythmicity and amplitude of your circadian rhythm is muted. Your body is coldest in the morning, so cold exposure in the morning amplifies this. Even a few second of cold shower works. Temperature is an important external cue.

44:50 Eat earlier, not within 3 hours of going to bed. This helps prevent weight gain and helps ensure better sleep.

45:50 Watching the sun set helps your circadian rhythm.

46:28 Avoid light over 50 lux within the 90 minutes before bed. You can order a light meter or use an app on your phone. Seconds of exposure to brighter light can suppress the amount of melatonin you release in your brain.

48:03 Full spectrum rays of the sun penetrating the eyes can change the shape and structure of the eye.

50:30 Reduce your exposure to endocrine disrupting chemicals. Avoid anything with a fragrance. Filter your water. Atrazine, used in agriculture, is linked to gender dysphoria, and feminizing of males. Chemical sources are water, chemicals, skin products, household products, and flame retardants. Open your windows. Dust your house regularly.

59:15 Cellphones close to lymphatic tissue in the breast or groin is linked with increased prevalence of cancer.

01:00:05 Light Before Bed: Wear blue light blocking glasses before bed. A walk after a meal stimulates digestion and mitigates the rise in glucose. Ensure that your bedroom is dark and cold. In the hour and minutes before bed, keep your lux to under 5.

01:02:20 Spending time on the ground in various postures, as your ancestors did, is a natural tuning mechanism for your body. The rough hard ground is a form of myofascial release. Get up and down.

01:09:30 Position on a toilet does not promote a healthy bowel movement. In a deep squat, the anal-rectal angle opens.

01:15:10 Get hot before bed. Do sauna or take a hot bath so you cool down before bed.

01:16:03 How you breathe during sleep influences the quality of your sleep. Mouth tape during sleep. Do it before bed to get used to it during sleep.

A previous natural infection was associated with lower incidence of COVID-19 infection, regardless of the variant, than mRNA primary-series vaccination.

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