In this episode, my guest is Dr. Gabrielle Lyon, D.O., a board-certified physician who did her clinical and research training at Washington University in geriatrics and nutrition. She is also an expert in how diet and exercise impact muscle and whole-body health and longevity. Dr. Lyon is a bestselling author and public educator. We discuss how healthy skeletal muscle promotes longevity, brain health, disease prevention, ideal body composition, and the health of other organs and bodily systems.

She makes specific nutritional recommendations for optimal health: what to eat, how much to eat, the timing of meals, the essential need for adequate quality protein (including animal and plant-based options), supplementation, and how our dietary requirements change with age. She explains why specific types of resistance training are essential to build and maintain muscle and overall metabolic health. She also describes how to include resistance training as part of your exercise regimen — regardless of age or sex.

She also provides specific mindset tools to encourage sustained adherence to healthy eating and exercise practices. Women and men of all ages will benefit from Dr. Lyon’s practical, evidence-based protocols to improve muscle and whole-body appearance, function, and health.

Access the full show notes, including referenced articles, books, people mentioned, and additional resources: https://www.hubermanlab.com/episode/dr-gabrielle-lyon-how-to-exercise-eat-for-optimal-health-longevity

Pre-order Andrew’s new book, Protocols: https://protocolsbook.com

*Thank you to our sponsors*
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*Dr. Gabrielle Lyon*
Website: https://drgabriellelyon.com
Forever Strong: A New, Science-Based Strategy for Aging Well (book): https://amzlink.to/az0pYymmmfC8k
Instagram: https://www.instagram.com/drgabriellelyon
YouTube: https://www.youtube.com/c/DrGabrielleLyon
X: https://x.com/drgabriellelyon
Podcast: https://drgabriellelyon.com/podcast
TEDx talk: https://www.youtube.com/watch?v=rvHfNEX09Iw

*Timestamps*
00:00:00 Protocols Book; Dr. Gabrielle Lyon
00:03:23 Sponsors: Maui Nui, Levels & Helix Sleep
00:07:40 Skeletal Muscle & Longevity
00:11:25 “Under-muscled”, Leucine & Muscle Health
00:15:55 Muscle Health
00:19:45 Tool: Carbohydrate Consumption & Activity, Glycogen
00:25:14 Tools: Nutrition for Healthy Skeletal Muscle, First Meal
00:31:57 Sponsor: AG1
00:33:46 Quality Protein, Animal & Plant-Based Proteins
00:37:36 Dietary Protein Recommendations, Meal Threshold
00:41:19 Muscle Health & Aging
00:46:02 Supplements & Creatine; Dietary Protein
00:50:07 Tool: Dietary Protein Recommendation; Gout & Cancer Risk
00:52:43 Effects of Dietary Protein & Exercise on Body Composition
01:03:06 Thermic Effects, Protein
01:05:02 Sponsor: InsideTracker
01:06:14 Protein & Satiety, Insulin & Glucose
01:12:04 Tool: Older Adults, Resistance Training & Dietary Protein
01:17:48 Dietary Protein, mTOR & Cancer Risk
01:21:36 Muscle Span & Aging, Sedentary Behaviors
01:24:00 Mixed Meals, Protein Quality, Fiber
01:29:21 Inactivity & Insulin Resistance, Inflammation
01:38:43 Exercise & Myokines, Brain Health & BDNF
01:44:11 Tool: Resistance Training Protocols, Hypertrophy, “High Ground”
01:52:51 High Ground Exercises; Tendon Strength; Training Duration, Blue Zones
01:58:19 Movement, Exercise & Older Adults
02:04:25 Tool: Protein Timing & Resistance Training; VO2 Max, Aging, Blood Work
02:11:13 Supplements: Creatine, Urolithin A, Whey Protein, Fish Oil, Collagen
02:20:18 Fasting, Older Adults; Tool: Meal Timing
02:25:18 Animal Proteins & Dairy; Organ Meats, Vegan; Magnesium, Zinc
02:30:59 Medications & Muscle Health
02:32:49 Obesity & GLP-1 Analogs, Ozempic, Mounjaro, Skeletal Muscle
02:40:48 Benefits of Skeletal Muscle & Aging
02:42:16 Tools: Nutrition & Resistance Training for Muscle Health
02:45:44 Mindset Tools: Standards vs. Goals; Vulnerability Points
02:52:00 Mindset Tools: Neutrality; Health & Worth
03:01:14 Zero-Cost Support, Spotify & Apple Follow & Reviews, YouTube Feedback, Social Media, Neural Network Newsletter, Protocols Book

#HubermanLab #Exercise #Science

Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer

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Yoga is not about complexity — it’s about consistency and simplicity.
In this video, I share 5 yoga poses that everyone should practice daily, regardless of age, fitness level, or experience.

🤩 These poses help:
Improve overall strength and flexibility
Enhance mobility and posture
Support joint and spinal health
Reduce stiffness and fatigue
Build a strong foundation for long-term wellness

When practiced regularly, these simple poses can significantly improve physical fitness, mental clarity, and energy levels. They are easy to include in a home workout or daily yoga routine and can be adapted to individual capacity.

Start where you are, practice mindfully, and stay consistent — that’s the essence of yoga.

👉 Subscribe to @karthikmayur for more yoga-based health, fitness, and lifestyle guidance.

🔗 Helpful Resources

👉 Join my Daily Sri Sri Yoga classes (Online):
https://www.artofliving.org/in-en/daily-online-yoga-subscription

👉 Meditations by Gurudev Sri Sri Ravi Shankar:
https://www.youtube.com/@MeditationsByGurudev

🧘‍♂️ Mayur Karthik
Head Trainer – Sri Sri School of Yoga
Art of Living Meditation & Yoga Teacher
Trained under the guidance of Gurudev Sri Sri Ravi Shankar Ji

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