Muscle Matters: Stronger Muscles, Better Health
Hello, wellness warriors!
I recently tuned into a fantastic episode of the "Huberman Lab" podcast, where Dr. Andrew Huberman chatted with Dr. Gabrielle Lyon about the importance of skeletal muscle, dietary protein, and exercise for our overall health. Here are the highlights from their conversation, broken down for you.
Why Skeletal Muscle Matters
We often focus on weight, but did you know that being at a healthy weight but under-muscled can still lead to health issues? Dr. Lyon emphasizes that skeletal muscle plays a crucial role in our health. "We have spent decades trying to treat obesity when really what we need to be looking at is skeletal muscle”, she says.
Two Main Ways to Boost Your Muscle Health
- Exercise: Regular physical activity is key.
- Dietary Protein: Consuming enough protein is essential for muscle maintenance and growth.
Protein: How Much and When
- Daily Intake: Aim for 1 gram of protein per pound of your ideal body weight (not your current weight).
- Key Nutrient: Leucine, found abundantly in animal protein, is critical for muscle health. Vegans can get adequate protein from plant sources but should be mindful of carbohydrate and calorie intake.
Carbohydrates: Quality and Quantity
If you’re sedentary, limit your carbohydrate intake to 130 grams per day. Add 40-50 grams for every hour of strenuous exercise. The average American consumes around 300 grams daily!
Timing Your Protein Intake
- Spread It Out: Distribute your protein intake throughout the day. Your first and last meals are especially important.
- Morning Boost: Start your day with 30-50 grams of protein.
- Age Matters: Younger individuals can be flexible with timing, while older adults should aim to consume protein within an hour of resistance training for maximum benefit.
Combatting Sedentary Lifestyles
“We have a disease of sedentary and inactivity that is frankly killing our population,” says Dr. Lyon. Here are some exercise tips to keep your muscles healthy:
- Resistance Training: Aim for 2-3 sessions per week.
- Interval Training: Short, intense workouts provide great benefits.
- Safety First: If you're new to exercise, start with supported movements to avoid injury.
- Goal: Focus on hypertrophy (muscle growth). You don’t need heavy weights, just enough repetitions.
Cultivating the Right Mindset
Setting standards rather than just goals can help you maintain long-term success. It's important to know your worth and invest in self-improvement. As Dr. Lyon puts it, “A person will only be as healthy as they feel worthy of.”
In case you want you listen for yourself, you can find a link to their episode here: How to Exercise & Eat for Optimal Health & Longevity
To Your Health!
The Onsen & Bloom Team
