How to Eat More Protein (& Why) w/ Gabrielle Lyon

Baby: Welcome to my mom’s podcast.

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Katie: Hello, and welcome to the “Valence Mama Podcast.” I am Katie from and, the same with E-Vail, my new line of personal care products for your family. You can see them there.

And this event is so important for everyone to listen to, but especially for women, and it’s an important key that has continued to change the balanced aspect of my weight loss and my physical stability over the last two years. Was And it’s all about protein and how it relates to everything from longevity to heart risk factors and especially weight loss.

I’m here with Dr. Gabriel Lyon, a doctor trained in fellowships in nutrition science and geriatrics at the University of Washington, and a board certified in family medicine and osteopathic manipulation. She also travels. She is in an incredible state. She is also a mother. It has what it takes to have energy. And it works closely with the Special Operations Forces, and, in its own private practice, with leaders, innovators, and executives in their areas of vision.

I have done extensive research on her work, and she brings unparalleled results to her patients from her own personal perspective. And part of the message is the importance of dietary protein, and that most of us, for many years, just aren’t getting enough. If you are hearing this, very high, very high probability, maybe more than 90% chance that you are not getting proper protein. And they tell you how much you need, how to get it whether you are a vegetarian or a vegetarian, and why meal time and quantity are so important. If you’ve ever struggled with weight loss, hormonal issues or low muscle density, this event could be life changing, and I can’t wait to see Dr. Leon jump in and share with you. Am So, without further ado, we go here. Dr. Gabriel, welcome. Thanks for coming here

Dr. Leon: Yes. Thanks for keeping me.

Katie: I’m excited to jump in because I think you have amazing skills on a subject that isn’t specifically talked about for women. So, to spread, and then we can dial from there, can you explain your idea of ​​what muscle-based medicine is?

Dr. Levin: Yes, that’s right, the idea of ​​muscle medicine is that muscle is actually the largest organ in the body. And we often think of muscle because it looks good in locomotion and bikini, but it’s actually much more than that. It’s our metabolic currency, it’s an endocrine organ, it’s responsible for a lot of functions throughout the body, and it’s really the cornerstone of health. Getting it right is the most important organ system to prevent aging.

Katie: Yes. I don’t think I understood well until recently. And as you said, it covers a lot of areas of life and I think, especially for women, maybe naturally boys have a little too much inclination towards it, but it’s mostly women. Is ignored for And I see that women often do the same thing as extended cardio, but are a little scared of any kind of resistance training or the fear of force based on the fear of spitting. But we have to go through some of the ways in which muscle as an endocrine organ affects literally everything.

Dr. Leon: It happens. So, it’s really interesting when I started, you know, it happened when I was in Washiyo. I really started to see the importance of muscle because, you know, I would see patients; you know, I had a mutual friendship. So I took medicine for obesity, and medicine for nature. And there was a definite moment and I will never forget it. I was doing medical research and we were imaging women’s brains. And these were the women who had physical problems. And when it comes to bodybuilding, I mean, they were heavier and they were better. And I imagined this one woman’s brain and she was in her late 40’s, maybe 50’s, and I saw her flattened white thing. So, basically, I saw his brainwashing in the 40’s. And it was a clear indication that she would suffer from Alzheimer’s or some other mental disorder. And what was so profound was that it was a matter of body composition. So, it was about being really strong. So, the fact that he didn’t need high-grade skeletal muscle, yet he had a lot of extra goodness, well, because we imaged the brain, we imagined other parts of the body. What, and there was a lot of fat in it. Which had penetrated into this tissue. And that’s when the concept of muscle medicine came into being. And I noticed that the muscle was much larger than this location organ. This was really important and really key for our metabolic currency.

So, really relaxed metabolic rate, the amount of carbohydrates we use, you know, skeletal muscle, one of the biggest places to lose glucose, all these things like diabetes, hypertension , Heart disease, these are all diseases of metabolic dysregulation. And for decades and decades, everyone has been focusing on the pleasures of being overweight, rather than being under the influence of muscle because all of these diseases actually start in the first muscle tissue. And I know this is a brand new way of thinking and perhaps the most important concept to understand is that we are not more than fat. That is, we have unhealthy muscles because muscles are the basis of all these chronic diseases.

Katie: Yes. This makes a lot of sense. And in particular, I know that over the last few years there have been more and more statistics about cancer as a metabolic disease, and, of course, there are diseases like heart disease and Diabetes is also mentioned, and it is certainly no secret that it is all on the rise. Therefore, the metabolic factor is really very important. Just broadly, can you explain, like from an exercise point of view, I’ve always heard, and you can confirm that, but, like through cardio, you burn a kind of calorie in a moment But with strength training and good muscle type, you actually burn more calories in the long run because the muscles burn more comfortably. Can you, of course, explain that a bit?

Dr. Leon: Yes. So, muscle is actually one of the ways we can change our metabolic use. And when you think about metabolism, it’s a calming expense that’s comfortable. Also when you exercise and you build muscle, the muscles burn a certain amount of calories, and you can grow, you can really take input in your resting metabolic rate. That is the only way we can change that. You can’t really change the amount of calories your kidneys are burning. You may not necessarily change the amount your liver burns, but muscle, as this functional tissue, can actually change the amount of energy in it. And you can actually change the structure of your tissue, even if it is growing in mitochondrial density. And when you think of mitochondria, you think of the many uses of subsystems. Muscle is a great site for fatty acid metabolism. So, again, you know, at ease, you can affect your overall caloric intake by training skeletal muscle tissue. And you know, when you’re doing cardio training, you know, there’s a lot of carbohydrates or fats at the moment, but when you’re looking at long-term adjustments in metabolism, that’s the key to muscle. There is an element.

Katie: It makes so much sense. And I like that you mention it as a metabolic posture because I don’t think people necessarily think of muscles as an organ, at the same time, much less that long Be of age But when you start getting really interested in research, it seems that longevity is actually one of the most relevant things and we look at the statistics outside. You know, women in particular reduce the risk of heart disease, but also bone problems and hip disease; and, thus, explain it in a little more detail.

Dr. Leon: So, when you think of muscle mass, the skeletal muscle mass, which we’ve talked about before, is the most damaged tissue and longevity organ. Muscles are truly an organ of longevity. When you think about the effects of muscle, something happens. So, really when you are young, you have the flexibility to run muscles. Your hormones are strong, you have testosterone, you have estrogen, but something happens around midlife. And it’s really important that you change your diet patterns and exercise. When you say some of these, midlife changes. And it doesn’t necessarily mean a direct reaction, although it does really affect the muscles. This is one of the times when women lose most of the muscle they have around menopause. And then, of course, you can imagine that because of this lack of muscle, you change your metabolism. So, you lower your metabolism, you lower your carbohydrate tolerance, you lower your resting metabolic rate around this time of menopause, but it’s very insidious and really lasted until the 30’s, now You depend on your activity, even, you know, even 30s, but you really have 40s, and then when you start going into your 50s, this change in metabolism, skeletal muscle is very resistant , Resistant to dietary protein, becomes resistant to exercise. You really have to be very strategic.

And what we know has to do with disease and death. The more muscle you have, the more survival you have. So, from a practical point of view, individuals should really work hard and really focus, not so much on the cardiovascular aspect, but really focus on building muscle while you have the flexibility to do so. We know that the more protein you have in your diet, the more muscle you have, the better your bone density will be. You know, fractures and falls are one of the things that really destroys our older population. I mean, the chances of an individual falling, the resulting risk of death in the years to come that can really be prevented. So, really improving the middle life of skeletal muscle is incredibly important as you think about changing speed. Therefore, during hormonal changes, resistance exercise really requires a key component because as you age, you enter the phase of such a sarcopenic type, which increases muscle mass, and Loss of strength and function.

Katie: It makes so much sense. And I like that you explained, it’s not that we’re overweight, but we’re under muscle, you know, because of that shift that I think often stays focused. I need to lose fat, but we all also need to hear about the tendency of people to be thin fat, where they are thin, but they are still not necessarily metabolically healthy and they have No muscle. And I think a change of focus can be really, really worthwhile, especially for women. I’m also interested because a lot of things like scales, and even doctors’ offices, and more recently for me, life insurance, measure things on BMI that don’t really matter to the muscles. Do you have a better metric for measurement?

Dr. Leon: You know, the quality of gold is underwater weight, and it’s not really available to people. Calipers are also a possibility. BMI, really, is no longer used by anyone in society because of what you say. It’s not really about muscle mass. That being said, it is very important to track changes in body composition. And, you know, in my office, we use biomedicine, which is fine. And what it allows us to do when you use the same machine for the same machine, it allows you to actually track progress, which is the most important thing. You know, and on this note, I just want to point out to the audience that we know that one percent of body fat is harmful to health, right? You all know, when you are entering the 30 range of body fat, we know that it is unhealthy.

What’s interesting to me about the muscle representation really is that, Katie, I don’t know what percentage of muscle you should have for maximum health. I don’t know about muscle mass for maximum health. You know, it’s really underestimated as a lifelong organ. So, we really focus on the problem. And, you know, in practical medicine, that’s the main reason. Therefore, obesity is a sign of weak muscle tissue. Before you can put fat on your body, skeletal muscle is damaged. Before you get diabetes, the skeletal muscles begin to resist insulin.

Katie: That’s interesting. So, like I used to be overweight in the past, when the first step is when someone is trying to break that cycle because I want to be very sensitive to the fact that it’s not often that easy. , Like, “Oh, you just eat less or you exercise more,” that’s what most people are told. There is, of course, a lot in the game. And I have personally experienced that when you focus on building muscle, this change in mentality helps a lot. When I stopped looking at numbers on the scale and I started looking at numbers that could lift the earth, it made a huge difference to me, but to someone who is new to this way of thinking. So what are the starting points?

Dr. Leon: The first thing you need to do is improve your nutrition. جب آپ کنکال کے پٹھوں کی تعمیر کے بارے میں سوچتے ہیں تو ، آپ ان دو اہم عوامل کے بارے میں سوچتے ہیں جن کے لئے واقعی میں کسی معالج کی ضرورت نہیں ہوتی ہے۔ لہذا ، وہ آپ کے تغذیہ کو بہتر بنا رہا ہے اور مزاحمت کی تربیت کے ایک عمدہ منصوبے پر عمل پیرا ہے۔ اور ابھی ، غذائیت لوگوں کے لئے بہت الجھا رہی ہے۔ بہت ساری داستان شامل ہے جو واقعی ہمارے فیصلوں کو راضی کرتی ہے۔ اور میں سمجھتا ہوں کہ اعلی معیار والے جانوروں پر مبنی پروٹین کی اہمیت کو سمجھنا بہت اہمیت کا حامل ہے کیونکہ ، آپ جانتے ہو ، جب ہم جوان ہوتے ہیں ، ہم غلطیاں کرسکتے ہیں۔ ہم نقصان دہ اثرات کے بغیر تھوڑا سا کم پروٹین اور تھوڑا سا زیادہ کاربوہائیڈریٹ کھا سکتے ہیں۔ تاہم ، جیسے جیسے آپ کی عمر شروع ہوتی ہے ، جیسے جیسے ہارمون میں یہ تبدیلیاں واقع ہوتی ہیں ، جیسے ہی ہڈیوں کے پٹھوں کو “انابولک مزاحم” بن جاتا ہے ، جو صرف پروٹین کو موثر اور مؤثر طریقے سے استعمال کرنے میں ناکام ہے ، آپ کو اپنی تغذیہ کو تبدیل کرنا ہوگا۔

اور ، آپ جانتے ہو ، میں تربیت کے ذریعہ ایک ذی شعور ماہر ہوں ، جس کا مطلب ہے کہ میں بوڑھے فرد کی دیکھ بھال کرنے کے لئے تربیت یافتہ ہوں۔ غذائی پروٹین مڈ لائف کو سمجھنے اور ان کی اصلاح کرنے سے ، آپ کنکال کے پٹھوں کو بہتر بنا سکتے ہیں اور سرکوپینیا سے دور رہ سکتے ہیں۔ اور ، آپ جانتے ہیں ، ہم سب نے اپنے والدین کو کمتر ہوتے ہوئے دیکھا ہے ، ٹھیک ہے؟ ہر ایک نے دیکھا ہے کہ وہ پٹھوں اور جسم کی ساخت میں ہونے والی تبدیلیاں کھو دیتے ہیں۔ اس کو روکنے کے لئے آپ کو اپنی پوری کوشش کرنی ہوگی۔ اور اس سے مڈ لائف کا آغاز ہوتا ہے۔ اور اس کا مطلب ہے کہ صحیح وقت پر صحیح مقدار میں پروٹین حاصل کریں۔ اور میں ہمیشہ اپنے مریضوں سے کہتا ہوں ، یہ کم از کم 30 گرام اعلی کوالٹی پروٹین ہے ، جو فی کھانے میں ساڑھے چار اونس اعلی معیار کا پروٹین ہوتا ہے۔ اور یہ کم از کم ہے۔ اور آپ فی کھانے میں زیادہ سے زیادہ 50 گرام پروٹین تک جا سکتے ہیں۔ اور زیادہ تر لوگ سوچتے ہیں ، “اوہ میرے گوش۔ یہ تو بہت کچھ ہے ، “لیکن آپ کو سمجھنا ہوگا کہ ہمارے پاس ایک داستان اور حالت ہے اور آپ کو ماضی کو تیار کرنا پڑے گا کہ صحت کو بہتر بنانا ہے اور واقعی یہ سمجھنا ہے کہ بدلتی ہارمونل ملیو کے ساتھ آپ کو کچھ کام کرنا پڑے گا۔

کیٹی: سمجھ گیا اور تم ٹھیک کہتے ہو۔ مجھے لگتا ہے کہ پروٹین ایک غلط فہم خوردبینی ہے اور چربی کا لمحہ دھوپ میں اس کیٹو اور پیلیو کے ساتھ پڑتا ہے اور لوگ یہ کہتے ہیں کہ ، آپ جانتے ہو ، چربی ، یہ ضروری طور پر خود برا نہیں ہے ، جس کی وجہ سے مجھے خوشی ہے کہ ہم نے بات کی ہے ، لیکن آپ صحیح پروٹین پر ہیں۔ اور مجھے احساس ہوتا ہے ، میں اعداد و شمار نہیں جانتا ہوں ، لیکن مجھے یہ احساس ہوتا ہے کہ خاص طور پر خواتین کے لئے ، ہم میں سے بہت سے لوگوں کو مناسب پروٹین نہیں مل رہا ہے۔ کیا یہ سچ ہے؟ جیسے ، لوگ اس 30 گرام کے قریب کتنا قریب آ رہے ہیں؟

ڈاکٹر لیون: مجھے یہ سوال پسند ہے۔ اور یہ واقعی NHANES ڈیٹا سے ہے۔ اور یہ تجویز کرتا ہے کہ ایک دن میں اوسطا خواتین میں تقریبا 67 67 گرام پروٹین ہوتا ہے۔ یہ واقعی اوسط ہے۔ اور پھر مرد 100 کے قریب ہیں۔ یہ واقعی ، واقعی کم ہے۔ لہذا ، اگر آپ اس کے بارے میں سوچتے ہیں تو ، میرے نقطہ نظر سے ، میں پروٹین کے ایک پاؤنڈ مثالی جسمانی وزن کی سفارش کرتا ہوں۔ لہذا ، عمر بڑھنے والا مطالعہ ، لہذا ، آر ڈی اے ، جس کی سفارش کردہ غذائی الاؤنس 0.8 گرام فی کلوگرام ہے۔ یہ ہماری پروٹین کی ضرورت کو خاص طور پر کم کر رہا ہے ، خاص طور پر جیسے جیسے ہم عمر کے طور پر پٹھوں کی صحت کے ل because ، کیونکہ آپ جانتے ہو ، عضلہ محض محل وقوع کے بارے میں نہیں ہے۔ یہ میٹابولک کرنسی کے بارے میں بھی ہے ، اور ، آپ کو معلوم ہے ، جب آپ معاہدہ کرتے ہیں تو ، یہ ایک انڈروکرین عضو کی حیثیت سے کام کرتا ہے ، یہ ساری چیزیں کرتا ہے۔ لہذا ، واقعی ، جب آپ یہ سوچتے ہیں کہ فرد کو کتنے پروٹین کی ضرورت ہے اور وہ حاصل کررہے ہیں اس کی اوسط ، تو یہ حیرت کی بات نہیں کہ وزن کم کرنا اتنا مشکل ہے کیونکہ پیغام رسانی غلط ہے۔ لہذا ، اگر اوسط مادہ میں تقریبا 67 grams 67 گرام پروٹین موجود ہے ، اور میں نے آپ کو بتایا ہے ، پٹھوں کے ٹشووں کی حوصلہ افزائی کے ل meal ، آپ کو فی کھانے میں 30 سے ​​50 گرام پروٹین کی ضرورت ہوتی ہے ، تو شاید کوئی فرد اپنے ٹشو کو متحرک کرے گا یا شاید ایک بار دن میں دو بار. اور اگر آپ ایسا کرتے ہیں تو آپ واقعی پتلی چربی حاصل کرسکتے ہیں۔ آپ پٹھوں کی بافتوں کو کھونے لگتے ہیں اور جسمانی وزن کم کرنا شروع کرتے ہیں۔ لہذا ، حکمت عملی سے اپنے کھانے کو رکھنا اور اس بات کو یقینی بنانا کہ آپ کو کافی پروٹین قریب ملے ، آپ جانتے ہو ، فی کھانے میں کم از کم 30 گرام۔ لہذا ، میں ایک دن میں کم از کم 90 گرام پروٹین تجویز کرتا ہوں اور پھر ٹائیٹنگ تیار کرتا ہوں۔ لیکن خواتین کے لئے کافی پروٹین لینا بہت مشکل ہے۔

کیٹی: اور آپ نے بتایا کہ ، آپ نے ایک گرام فی پاؤنڈ مثالی جسمانی وزن کے بارے میں کہا۔ لہذا ، دوسرے الفاظ میں ، اگر کوئی اپنا وزن کم کرنا چاہتا ہے اور اس کا ہدف 145 پاؤنڈ کی طرح تھا تو وہ 145 گرام کا مقصد بنائے گا؟

ڈاکٹر لیون: بالکل۔ اور ہم کہتے ہیں کہ وہ 200 پاؤنڈ تھے ، لیکن ان کا مقصد 145 پاؤنڈ ہونا تھا ، میں یہ کہوں گا کہ 145 گرام پروٹین بہت اچھا ہوگا کیونکہ جب آپ اس کے بارے میں سوچتے ہیں تو ، غذائی پروٹین بھوک کو دور کرنے کی اجازت دیتا ہے۔ ہم جانتے ہیں کہ یہ سب سے زیادہ ترتیبات دینے والے میکرونٹریٹینٹس میں سے ایک ہے ، اور در حقیقت ، یہ پروٹین کو جلانے کے ل more ، زیادہ کاربن غذا اور چربی کے مقابلے میں پروٹین کو استعمال کرنے کے ل more ، زیادہ توانائی بھی لیتا ہے۔ اور لوگ کہیں گے ، “اوہ ، ٹھیک ہے ، اتنا پروٹین ہے۔” اور میں کہوں گا ، “ٹھیک ہے ، یہ زیادہ بہتر ہے۔” اور آپ جو کھاتے ہیں اس میں سے ہر 100 گرام پروٹین کے ل 60 ، اس عمل کے ذریعے 60 گرام کاربوہائیڈریٹ تیار ہوتا ہے جسے گلوکوزججنیس کہتے ہیں۔ لہذا ، جب آپ اس کے بارے میں سوچتے ہیں تو ، اس میں کوئی کمی نہیں ہے اور صرف آپ کے کیلوری اور کاربوہائیڈریٹ کو مدنظر رکھتے ہوئے اپنے پروٹین کو بڑھانے میں فائدہ ہے۔

کیٹی: میں اس کی تصدیق کرسکتا ہوں۔ میں نے ، پچھلے دو سالوں میں ، 80 پاؤنڈ سے تھوڑا سا ضائع کیا اور یہ ان چند چیزوں میں سے ایک تھی جو میں نے بدلا۔ میں اپنا وزن کم کرنے کے دوران دراصل کچھ زیادہ محنت نہیں کرتا تھا کیونکہ مجھے احساس ہوا کہ بھاری ورزش نے مجھے واقعی بھوک لگی ہے ، اور میں نے چلنا ، تیراکی اور اپنے بچوں کے ساتھ کھیلنا بہتر کیا ہے ، لیکن میں نے بڑی تیزی سے اضافہ کیا اور واقعتا really توجہ دی میرے پروٹین کی مقدار اور مختلف قسم کے خوردبین جن کا میں نے استعمال کیا تھا۔ لہذا ، میں بہت سارے پروٹین کھا رہا تھا اور پھر ، طرح طرح کے پلانٹ کی کھانوں کی ایک وسیع اقسام صرف اپنے جسم کو دوبارہ بنانے کی کوشش کرنے کے ل because کیونکہ مجھے احساس ہوا کہ برسوں سے ، میں نے پرہیز کیا تھا اور درحقیقت اپنے جسم کو اس کی ضرورت سے محروم کررہا تھا۔ اور اس طرح ، اب میں نے پہلے کبھی نہیں کھایا اس سے کہیں زیادہ کھاتا ہوں ، اور میں اپنا وزن کم کرتا رہتا ہوں۔ اور میرے خیال میں پروٹین اس میں ایک بڑی ، بڑی کلید ہے۔ ایک چیز جو میں نے دیکھ لی ہے اور میں امید کر رہا ہوں کہ آپ واقعی میں ، قسم ، ختم یا کم از کم وضاحت کرسکتے ہیں یہ خیال ہے کہ اگر ہم بہت زیادہ پروٹین کھاتے ہیں ، تو یہ جسم میں گلوکوز میں تبدیل ہوجاتا ہے یا ہمیں نہیں کھانا چاہئے۔ اس وجہ سے بہت زیادہ پروٹین۔

ڈاکٹر لیون: تو ، ٹھیک ہے ، سب سے پہلے ، آپ جانتے ہو ، آپ جو کچھ کہہ رہے ہو اس کا ایک حصہ بالکل ٹھیک ہے۔ لہذا ، پروٹین ایک ایسا عمل کرتے ہیں جس کو گلوکوزیوجینیسیس کہتے ہیں اور گلوکوز پیدا کرسکتے ہیں۔ یہ کوئی بری چیز نہیں ہے۔ درحقیقت ، اگر آپ کو کاربوہائیڈریٹ سے فائدہ اٹھانا ہے تو یہ بہتر طور پر بہتر حکمت عملی ہے۔ گلوکوز پیدا کرنے کا یہ ایک بہتر طریقہ ہے کیونکہ آپ کا جسم کاربوہائیڈریٹ یا کاربوہائیڈریٹ لینے کے برخلاف ، اب آپ کو زیادہ کاربوہائیڈریٹ یا کاربوہائیڈریٹ بنانے کے ل and ، اور انتہائی مضبوط مرحلے میں انسولین کو بہت مضبوط ردعمل مل رہا ہے۔ لہذا ، واقعی ، جب آپ اس کے بارے میں سوچتے ہیں تو ، سب سے پہلے ، کبھی بھی ایسا مطالعہ نہیں کیا گیا جہاں کسی نے یہ ظاہر کیا ہو کہ آپ واقعی میں غذائی پروٹین کا زیادہ استعمال کر سکتے ہیں۔ در حقیقت ، ضرورت سے زیادہ دودھ پلانے والے مطالعات دبلی پتلی پٹھوں میں بڑے پیمانے پر اضافہ اور جسم میں چربی میں کمی کو ظاہر کرتے ہیں۔ لہذا ، یہ وہ کچھ ہیں جو ادب میں ضرورت سے زیادہ زیر مطالعہ ہیں۔ اور پھر جب آپ ایک قدم آگے بڑھاتے ہیں اور آپ کو لگتا ہے کہ ، آپ جانتے ہیں کہ ، میں جو پروٹین کھا رہا ہوں وہ گلوکوزیوجنسیس نامی ایک عمل سے گزرتا ہے اور جسم کے لئے گلوکوز تیار کرتا ہے ، آپ دلیل سے یہ کہیں گے ، “ٹھیک ہے ، یہ اچھی بات ہے کیونکہ جسم میں گلوکوز کی ضرورت ہوتی ہے یا کسی حد تک گلوکوز کی ضرورت ہوتی ہے اور جس طریقے سے اسے حاصل کرنے کا طریقہ بہتر ہوتا ہے اس عمل کے ذریعہ آپ کے جسم نے اسے کھانے کے برعکس تیار کیا ہے۔ تو ، اس کی کچھ حقیقت ہے اور میں سمجھتا ہوں کہ اس سے زیادہ فائدہ ہوگا

کیٹی: اس سے پوری سمجھ آجاتی ہے۔ مجھے بہت خوشی ہے کہ آپ اس کو توڑنے میں کامیاب ہوگئے۔ کسی سے جو ابھی اس نقطہ نظر سے شروع ہو رہا ہے ، اگر کوئی اس کے لئے نیا ہے اور آپ اس کے ل a مضبوط مقدمہ بناتے ہیں تو ، وہ زیادہ پروٹین کھانا شروع کرنے پر راضی ہیں ، کیا یہ خود ایک بہترین قدم ہوسکتا ہے؟ پروٹین بڑھانا شروع کریں چاہے وہ ابھی تک بڑی طاقت کی تربیت والے ورزش کی طرح کودنے کے لئے تیار نہیں ہوں؟

ڈاکٹر لیون: واقعتا یہ ایک بہت بڑا سوال ہے۔ تو ، سوال یہ ہے کہ کیا آپ صرف اپنے پروٹین کو بڑھا سکتے ہیں؟ اور میں کہوں گا ، یہ سب سے اہم کام ہے جو آپ کرسکتے ہیں۔ تاہم ، آپ پہلے سے ہی حرارت سے بھرے ہوئے غذا میں پروٹین شامل نہیں کرنا چاہتے۔ لہذا ، آپ کو کلوریز کی کل مقدار کو ایڈجسٹ کرنا ہوگا۔ اور یہ سمجھنا واقعی میں اہم ہے ، کہ آپ اپنا معمول نہیں کھا سکتے ہیں اور پھر صرف اضافی پروٹین ڈال سکتے ہیں۔ اگر آپ میں میٹابولک dysfunction ہے ، تو آپ خون کے دھارے میں مزید امینو ایسڈ شامل کر رہے ہیں۔

کیٹی: اس سے پوری سمجھ آجاتی ہے۔ ٹھیک ہے. لہذا ، ایک چیز جو میں نے ذاتی طور پر دیکھی ہے ، وہ ہے ، اور آپ نے اس کا تھوڑا بہت ذکر کیا ، لیکن پروٹین واقعی تپش کے ساتھ مدد کرتا ہے۔ لہذا ، اگر آپ پہلے پروٹین پر فوکس کریں تو ، مجھے کچھ اور نہیں چاہئے کیونکہ میں مطمئن ہوں یا مجھے پسند ہے ، جیسے کہ کافی مقدار میں کیلوری موجود ہے۔ میں بھرا ہوا ہوں۔ لہذا ، میں کاربس ، یا چینی ، یا کسی بھی دوسری چیز کو ترس نہیں رہا ہوں جس سے کیلوری کی کثافت زیادہ ہوجائے۔ کیا بات ہے ، مجھے دلچسپی ہے کیوں کہ آپ نے بھی ، جیسے وقت کا ذکر کیا۔ یہ کیسے کام کرسکتا ہے یا اس طرح کے سسٹم کے ذریعہ کرتا ہے جیسے میں عام طور پر دن کے وقت 8 سے 10 گھنٹے کی کھڑکی میں کھاتا ہوں اور وقت پر پابند کھانے کے کچھ ورژن پر عمل پیرا ہوں۔ کیا یہ اس طرح کے نمونوں میں کام کرسکتا ہے؟

ڈاکٹر لیون: یہ حقیقت میں مثالی ہے۔ اور اس کی وجہ یہ ہے ، کیونکہ اگر آپ کیلوری پر قابو پانے اور وقت سے محدود کھانا کھلانے کی تلاش میں رہتے ہیں ، جس کو میں ہر وقت اپنے عمل میں نافذ کرتا ہوں تو میں لوگوں کو آٹھ سے نو گھنٹے کی کھڑکی میں کھانا کھلاتا ہوں ، آپ کیا کرتے ہیں اس کے بارے میں سوچنا ہے آپ کی کل پروٹین کی مقدار اور آپ اسے دن میں تین بار بہت مضبوط مقدار میں پھیل سکتے ہیں۔ تو ، ہم کہتے ہیں کہ ، آپ 11:00 بجے کھانا کھائیں گے ، اور پھر آپ 2:00 بجے دوبارہ کھانا پائیں گے ، اور پھر آپ 7:00 بجے دوبارہ کھانا پائیں گے۔ اور ہر کھانے میں اس میں تقریبا 50 50 گرام پروٹین ہوسکتی ہے۔ اور آپ واقعی میں نظام کو بہتر بناتے ہو۔ میرا مطلب ہے ، عام طور پر ، سنو ، ادب تجویز کرے گا کہ پٹھوں پروٹین ترکیب کے عمل کو دوبارہ ترتیب دینے میں چار سے پانچ گھنٹے لگ سکتے ہیں۔ اور اس طرح ، شاید ، آپ ان کھانوں کو الگ کرنا چاہتے ہیں ، لیکن میرے خیال میں اگر یہ کیلوری پر قابو پانے کا ایک طریقہ ہے تو ، یہ بہت قیمتی ہے۔ اور 50 گرام کی اتنی مضبوط مقدار حاصل کرکے ، آپ اپنے عضلات کو بہتر بنا سکتے ہیں۔

کیٹی: سمجھ گیا ٹھیک ہے. لہذا ، مجھے یقین ہے کہ ایک اور سوال جو باقاعدگی سے سامنے آتا ہے وہ اس وقت ہوتا ہے جب سورسنگ کے بارے میں پروٹین کی بات آتی ہے کیونکہ جانوروں کے کھانے سے لے کر سمندری غذا ، پروٹین پاؤڈر ، کولیجن پاؤڈر تک بہت سارے اختیارات موجود ہیں۔ آپ لوگوں کو ان کے پروٹین کی سوسائنگ کے سلسلے میں کس طرح کی رہنمائی دیتے ہیں اور کیا اس سے کوئی فرق پڑتا ہے؟

ڈاکٹر لیون: میں کہوں گا کہ پہلی ترجیح غذائی پروٹین حاصل کرنا ہوگی۔ مجھے لوگوں سے بہت سارے سوالات آتے ہیں کہ صرف گھاس سے کھلایا ، گھاس سے تیار گوشت کو کھانا بہت ہی قیمت ہے اور میں اس سے اتفاق کرتا ہوں کہ لاگت سے ممنوع ہوسکتا ہے۔ اس کی وجہ سے ، میں ترجیح دیتا ہوں کہ وہ صرف ان دونوں طریقوں سے اپنا پروٹین حاصل کریں۔ لہذا ، اگر انہیں روایتی بننا ہے اور وہ نہیں کر سکتے ہیں… آپ جانتے ہیں ، مویشیوں کی اکثریت اصل میں چھوٹے کھیتوں میں پالتی ہے اور پھر بہت کچھ میں ختم ہوجاتی ہے۔ آپ جانتے ہو ، اور مجھے یقین ہے کہ غذائی پروٹین حاصل کرنا اس قدر اہم ہے کہ میں کسی فرد کی صحت کی قربانی دینے کے لئے تیار نہیں ہوں ، یہ کہنے کے لئے کہ اس کو گھاس سے کھلا ہوا ، گھاس سے تیار ہونا ضروری ہے۔ تو ، یہ ایک پہلو ہے۔ جہاں تک پروٹین پاؤڈر کی بات ہے ، میں یقینی طور پر اپنے مشق میں وہی پروٹین استعمال کرتا ہوں۔ اگر آپ ابتدائی سبزی خور ہیں تو ، آپ چاول کی مٹر ملاوٹ کا استعمال کرسکتے ہیں ، لیکن آپ کو صرف اس بات کو یقینی بنانا ہوگا کہ امینو ایسڈ کافی مضبوط مقدار میں موجود ہیں اور آپ آسانی سے شاخوں کی زنجیر امینو ایسڈ کے اسکوپ میں شامل کرسکتے ہیں تاکہ اس میں اضافہ ہو سکے۔ اس پروٹین کا معیار اور ، آپ جانتے ہو ، انڈے اور مچھلی ، یہ سب بہت ہی قیمتی ذریعہ ہیں۔

اب ، کولیجن ایک دلچسپ ہے۔ کولیجن ایک مکمل پروٹین نہیں ہے۔ مجھے لگتا ہے کہ یہ ناقابل یقین حد تک قیمتی ہے ، اور میں کولیجن کو ایک وہی پروٹین شیک میں یا پلانٹ پر مبنی پروٹین شیک میں شامل کروں گا ، لیکن میں اس کو پروٹین کی طرف شمار نہیں کروں گا۔ میں اس کی وجہ سے کیلوری کی طرف گ wouldسوں گا ، آپ جانتے ہو ، یہ پوری طرح سے ٹرپٹوفن سے مبرا ہے ، اس میں شاخ زنجیر امینو ایسڈ بہت کم ہے۔ لہذا ، یہ پروٹین کا ایک مکمل ذریعہ نہیں ہے۔

کیٹی: یہ دلچسپ ہے۔ ٹھیک ہے. تو ، اس کے بارے میں ، آپ نے شاخوں والی چین امینو ایسڈ کا تذکرہ کیا ، اور میں امین سپلیمنٹس جیسے متعدد امراض سے بھی واقف ہوں جو پروٹین میں موجود امینو ایسڈ کی مکمل حد کو شامل کرتے ہیں۔ کیا یہ فائدہ مند ہیں یا ان کو استعمال کیا جاسکتا ہے کیوں کہ میں نے پڑھا ہے اور میں نہیں جانتا کہ کیا یہ سچ ہے ، یہ عام طور پر پروٹین کے زیادہ جیو ذرائع دستیاب ہیں یا ہم پروٹین اور اس طرح کی چیزوں کا بہت زیادہ استعمال کرسکتے ہیں۔ . کیا یہ سچ ہے؟

ڈاکٹر لیون: شاخوں والا سلسلہ امینو ایسڈ واقعی دلچسپ ہے۔ اور جب آپ اس کے بارے میں سوچتے ہیں تو ، برانچڈ چین امینو ایسڈ کو بڑھاوے میں استعمال کرنا چاہئے۔ لہذا ، شاخ زنجیروں leucine ، isoleucine ، اور والوین ہے. اور جو چیز انھیں اتنا انوکھا بنا دیتی ہے اس کا نام ظاہر ہے ، ان کی ساخت شاخوں پر مشتمل ہے ، لیکن پٹھوں کی پروٹین ترکیب میں ان کا ایک بہت ہی منفرد مقام ہے۔ اور آپ جانتے ہو ، یہ واقعی ’’ 80 کی دہائی سے استعمال ہوتا رہا ہے۔ ’’ 80 کی دہائی میں وہ برانچ چین چین امینو ایسڈ کے بارے میں بات کر رہے ہیں ، لیکن برانچڈ چین امینو ایسڈ میں سے ایک ، لیوسین واقعتا اس بات کی وضاحت کرنے والا عنصر ہے کہ ایک اعلی معیار کا پروٹین کیا ہوتا ہے۔ اور یہ جانوروں کے پروٹین اور پلانٹ پروٹین کے درمیان فرق ہے۔ لہذا ، leucine ، یہ نہیں ہے کہ یہ زیادہ جیو دستیاب ہیں۔ یہ ہے کہ وہ ضروری امینو ایسڈ ہیں اور پٹھوں کو تحریک دینے کے ل they ان کو ایک خاص خوراک میں ضروری اور ضروری ہے۔ اور اسی جگہ سے 30 گرام پروٹین آتا ہے کیونکہ یہ برابر ہے اگر یہ ایک اعلی قسم کا پروٹین ہے ، ڈھائی گرام لیوسن۔ اور اس تعداد میں پٹھوں کی پروٹین ترکیب کو شروع کرنے کے لئے کلیدی رخ موڑنے کی ضرورت ہوتی ہے ، جو پٹھوں کی صحت ہے۔ اس کا واقعتا تعلق ہے… پھر پٹھوں کے ٹشو اور پٹھوں کی صحت کو بچھانا ہوتا ہے۔ تو ، امید ہے کہ ، اس نے آپ کے سوال کا جواب دیا۔

کیٹی: ایسا کرتا ہے۔ اور مجھے یقین ہے کہ یہ ایک متنازعہ سوال ہے ، لیکن کسی کے سننے کے لئے جو پودوں پر مبنی ہے اس کی وضاحت کے ل is ، کیا پودوں پر مبنی غذا پر پوری طرح سے پروٹین کی ضروریات کو پورا کرنا ممکن ہے؟

ڈاکٹر لیون: خود ہی نہیں۔ میرا مطلب ہے ، مجھے لگتا ہے کہ آپ کر سکتے ہیں ، لیکن میں آپ کو اس کی مثال پیش کروں گا کہ ایسا کیا ہوگا۔ یہ حرارت انگیز طور پر تباہ کن ہوگا۔ So, for six cups of quinoa, which people say is the high-quality protein source of plants, it would take six cups of quinoa to equal one small chicken breast. So, could you do it? You could totally do it. Would the enormous quantity of carbohydrate food be metabolically devastating? Yes, because you have to understand the carbohydrate intake is really based on a meal-to-meal threshold. Insulin is a problem. Glucose, in and of itself, is cytotoxic. It can only be in the bloodstream for a certain period of time. If you are overloading the system with glucose to get your protein needs in it’s a really bad strategy.

Katie: So, you’ve mentioned that a couple of times, kind of, the meal threshold idea, the threshold pattern. Can you go deep on what that means and how we can use it to our advantage?

Dr. Lyon: A meal threshold is really thinking about how many carbohydrates you can have per meal without creating this, what’s called, a phase two insulin response. So, there’s a two-phase insulin response, there’s the insulin that’s already preformed and exists, and then there’s the insulin that your body has to make. So, protein causes a phase one insulin release, right? So, it just creates a little bit of an insulin spike to really allow for the muscle effect, but excess carbohydrates over, say, 40 grams of carbohydrates per meal will generate a much more robust insulin response. And that is not advisable because then you will have a subsequent lower blood glucose, and then you’ll need to eat, and you might release cortisol. So, it creates a metabolic derailment of a kind. And then you’re chasing your blood sugar all day long. So, a meal-to-meal threshold, if an individual wants to lose weight, you’re really thinking 40 grams of carbohydrates or less. And if you’re very active, that number changes. So, we know that physical activity over 120 beats per minute, you can burn anywhere from 30 to 70 grams of carbohydrates per hour.

Katie: Okay. That makes a lot of sense. I’m curious, so, you’ve mentioned like, obviously, we need to keep this within a caloric range and you don’t wanna have too many carbohydrates. Are there any good guidelines for figuring out, for a given individual, what that caloric level needs to be, and what the macro should be within that?

Dr. Lyon: Great question and very applicable to the listener. So, the first thing that you determine is your protein need, right? So, protein determines everything about metabolic health. It’s the most important macronutrient. It is essential and really, really, really important. So, determining how much protein that you’re gonna intake, and then distributing that throughout the day between 30 and 50 grams per meal, then you can decide how much carbohydrates you want, versus fat. And I would say individuals who are starting out, who are already eating carbohydrates that they could then tailor their carbohydrates at 40 grams or of carbohydrates or less per meal three times a day. So, that could be, you know, anywhere from 90 to 120 grams of protein…I’m sorry, 20 grams of carbs as a baseline. And then if they’re doing physical activity, they can increase, titrate up their carbohydrates or titrate down. And then fat is it’s totally personal preference. If somebody has issues with metabolic dysregulation, if they have elevated insulin, if they have elevated blood sugar, then you’re gonna wanna go more fat-heavy. So, for the caloric intake, you’re gonna wanna guide that more towards fat than carbohydrates, but as long as calories are controlled… And the caloric need for everybody’s different, but you could easily start between 1200 and 1500 for women if you wanted to lose weight. You know, we use that all the time in my clinic and it really, of course, depends on their size and their activity. But the difference between the carbohydrate and fat question is it’s personal preference and metabolic profile.

Katie: Gotcha. ٹھیک ہے. Another thing I’d love your take on, and I’m hoping that you maybe can debunk is there’s a lot of dietary advice, especially for women that says that we should eat like little, small meals throughout the day and lots of snacks to keep our blood sugar stable and to lose weight. Is there any validity to that?

Dr. Lyon: No. So, it’s really interesting. So, you know people talk a lot about cancer and metabolic dysfunction and protein and mTOR. And mTOR is this mechanistic target of rapamycin, which is why somehow protein gets a bad rap. The worst thing that people can do is be eating and grazing all day long because you’re stimulating these processes that really should be stimulated in discrete meals. So, you don’t wanna just be snacking on low levels of carbohydrates or just snacking and grazing throughout the day is a very bad strategy when it comes to the mechanisms of longevity and the body, in particular, as it relates to this concept of mTOR, which we don’t have to go into too much detail, but just understanding that it truly is a myth that eating small meals throughout the day and, you know, number one is that’s a myth, and number two, you’ll never reach your protein threshold. So, you’ll get skinny fat, right, because you’re never gonna actually turn over that muscle tissue. You’ll always be sub-threshold and the body will look at the protein as calories, as opposed to that triggering number of leucine, which is that amino acid that we talked about.

Katie: Okay. So, it really does depend on how much protein you’re eating at a given time versus the…

Dr. Lyon: It’s the most important thing. So, if your listeners could come away with an actionable item that would be making sure you’re getting a minimum of 30 grams of protein per meal, this will change their metabolism. If you can correct your protein per meal, you can have such an incredible impact on the way you age, your overall health, your brain function, your metabolism. It’s really key.

Katie: From a practical standpoint, can you give us some examples of what like 30 to 50 grams of protein looks like when it comes to, kind of, maybe more common protein source?

Dr. Lyon: Yeah, certainly. So, for every 1 ounce of protein… So, let’s say we have a, I don’t know, a burger. So, let’s say we have a beef burger. For every 1 ounce, there’s 7 grams of protein. So, if we have a 5-ounce burger, 5 times 7 is 35 grams of protein. So, for every 1 ounce of protein, there’s 7 grams of protein, roughly. You know, fish has a little bit more and, you know, beef might have a little…or fish has a little less and beef might have a little bit more, but really a great way to think about it is for every 1 ounce equals 7 grams of protein. So, if you have a 3-ounce chicken breast, you’re at 21 grams of protein, which is low. So, that’s an example of something that would be too small per meal.

Katie: That’s really helpful to understand. Are there any supplements that can go along with this that are helpful or is this…like, would you actually recommend people do this without adding in any extras?

Dr. Lyon: So, I think compliance is really key and when you create compliance, then your body can have competency. So, really making it simple and getting the foundation nutrition right, rather than doing more stuff. So, do I recommend supplements? Totally. Do I use them in my practice? Yes, but you have to get the nutritional foundation right, then you can add in things like creatine for muscle health and brain health, branched-chain amino acids if you’re largely vegan or vegetarian. So, there are supplements that you can add in, but really getting that foundation right is key.

Katie: And having seen pictures of you and also getting to see you on video for a minute before we started recording, I would say you are in incredible shape and definitely walk the walk of this. And I’m always so curious, and I know that listeners ask these types of questions too. What does this look like for you? So, what is your normal daily routine, maybe some example meals, and how you incorporate this and maybe some workouts as well?

Dr. Lyon: Yeah, certainly. So, for example, today I eat in a time-restricted window. And this morning, we had five eggs for breakfast and…five eggs for breakfast, I had a tiny bit of avocado. And then for lunch, I had some bone marrow, which is low protein, mostly fat. And that’s what I’ve had this morning. And then for my next meal, we’ll probably have rib eye for dinner and some salmon, and that will be it. You know, maybe I’ll eat another meal in between that time and that will easily be five ounces of some protein stores. And we just keep it really simple. And if we add in veggies, they’re typically cooked. We do a lot of herbs, a lot of cilantro. I cook that in with the eggs. And I keep it very, very simple. And, you know, my husband is a little bit different. He’s former military, runs a lot. So, he earns his carbohydrates and that’s a great example of an individual who can increase his carbohydrate meal threshold because he exercises so much. And for workouts, if, you know, I include that in my weekly newsletter, I always add in…I do a lot of kettlebells. So, I do a lot of functional movements, and a lot of kettlebells and everything is well designed. I believe in well-designed programs.

Katie: I’m a big fan of kettlebells as well. And to go a little deeper on the workout side, that’s a thing I hear a lot from my listeners and my readers. Most of them are moms and time is always at an…you know, kind of, a hard thing to make, especially extra time. I’ve personally been really focusing on really short but incredible workouts that seem to have the most bang for the buck, things like high-intensity workouts, sprinting, or using a bike that’s designed specifically for that. And then I use a lot of kettlebells and also just lifting really heavy weights. I’ve noticed I feel better the heavier weights I lift. Are there any resources, or tips, or places you’d point people for starting with that if they’ve been more, maybe in the cardio world where they wanna start?

Dr. Lyon: Yeah, absolutely. So, I use Melissa Paris. You guys can find her on Instagram and her name is Melissa Paris. I include her in my emails because she curates all my workouts and she actually has some courses on how you would go from a beginner kettlebell person and you can increase that to be more advanced and I think that’s incredibly valuable. I also use people as resources. So, Kara Kilian, she’s an amazing former Titan Game athlete, a very well designed program, and someone who’s gonna get on there with you and teach you is incredibly valuable. You know, we lift three to four days a week. I lift three to four days a week with kettlebells. And then my cardio is actually kettlebells. And you had mentioned, Katie, high-intensity interval training. That’s fantastic for changing body composition. You can accomplish a lot in a short period of time. It improves insulin sensitivity, it improves lipid levels, it lowers body fat. You know, there’s a process that happens post-workout in which your body continues to uptake more oxygen and utilize more fuel when you push it in that way. So, there’s a lot of benefit to that.

Katie: I completely agree on that. And just to put it to rest for women who are worried about it, because that was actually something I worried about when I was a lot younger was that lifting weights would make me bulky. And now, I can deadlift. I’m very close. ٹھیک ہے. I wanna get it soon two times my body weight in a deadlift and…

Dr. Lyon: Amazing. That’s incredible.

Katie: …and I’m not even close to being bulky. It’s been so fun to watch, but I think a lot of women still have that fear. So, I’d love for you to just, kind of, put that to rest once and for all.

Dr. Lyon: So, Katie, how long have you been training?

Katie: I honestly, intensively, only about the last nine months.

Dr. Lyon: So, you’ve put in nine months of training. And how bulky at nine months of intensive training with increasing your protein, how much weight have you gained, and do you look bulky?

Katie: Not in the least. I’ve actually lost weight. And my waist is the thinnest it’s ever, ever been. And this is post six kids.

Dr. Lyon: Wow. You’re my literal hero right now. So, that is an example of the myth of putting weight on and getting bulky. It just doesn’t happen. It literally takes so much effort to build muscle and look like a bodybuilder. That’s really a full-time job. So, what’s gonna actually happen is when women start to lift weights, they’ll actually gets smaller. They’ll get tighter, they’ll lose body fat, they’ll lose visceral fat. They’ll actually become tighter, not bulkier.

Katie: It makes so much sense. It was funny even, like, logically understanding and I didn’t fully believe it until I saw it happen to me. And it’s amazing to watch, but that’s definitely my encouragement to women as well. Not to mention that eating more protein seems to go along with skin tightening, and firming, and less likelihood of wrinkles. You mentioned the aging component a little bit early on, and I’d love to just delve into that a little bit more because I think a lot of women don’t wanna age, or obviously, any faster than we need to age and don’t realize the really important connection here with one, you mentioned longevity, but also just anti-aging and how you look.

Dr. Lyon: Absolutely. I mean the better your muscle tone, the tighter your skin. And we’ve all seen that. When you see an athlete, tell me you don’t know that this person is an athlete. High-level athlete, they have a chiseled jaw, they’re very lean, their skin is tight. I mean, anecdotally, I can tell you that this is what I see all the time. And, you know, protein is what makes skin. Protein, collagen, and making sure that you are getting enough nutrients, and also training the underlying tissue allows for tightness for everything.

Katie: That’s definitely been my experience. And then to echo what you said, like, I think for a woman, it would be, like you said, a complete full-time job to try to look bulky and to put on muscle and the people who do that, it very much is their full-time job. It’s a little bit maybe easier for men, but for women, it’s not something you just accidentally lifted too many weights, and then now you’re huge. It doesn’t seem to happen like that at all.

Dr. Lyon: Right. And it’s, you know, just definitely in terms of longevity, we know that the survivability is higher and also for the way people look, I mean, you know, a lifelong athlete, they look incredible. They’ve done what the body’s destined to do and the body is destined to move. It’s designed for it.

Katie: For sure. And I’m also curious about the hormone component that goes along with that because certainly for women, it seems like there’s often a hormone link with weight gain, whether it’s connected to something like PCOS where they’ve got just estrogen dominance…

Dr. Lyon: Absolutely.

Katie: I know from my little bit of reading on this that protein seems to be a very necessary precursor for every hormone, including melatonin, which is great for sleep.

Dr. Lyon: Correct. Yeah.

Katie: But what’s the hormone link when we are talking about women and protein?

Dr. Lyon: I think that the biggest link is really body composition. So, excess adiposity can drive insulin, excess adiposity can drive estrogen. So, really, when you think about protein as it relates to hormones, what you said is absolutely correct, it is a precursor for hormones, as it relates to even the neurotransmitters and…so, that’s very valuable. And from a physiological aspect, from the sex hormone component like estrogen, really keeping your body fat in check by optimizing skeletal muscle is incredibly invaluable. It’s just incredibly valuable. When you do resistance training and you have healthy muscle, you can increase IGF-1. IGF-1, you know, the more optimized that is, the more optimized people’s muscles tend to be, you know. You know, and I can’t say that, you know, for sure what the scientific link, but I will tell you when individuals are younger, they have a more robust IGF-1. And it’s not a bad thing that the stuff that you read, it’s a lot of myths out there, but when we are younger and our hormones are the highest, our IGF-1 is also most optimized. So, really, making sure that body composition is in check and that directly relates to muscle mass, which also directly relates to dietary protein.

Katie: And then, like you said in the beginning because muscle then also burns more at rest, it’s so much easier to maintain for the long-term.

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When someone starts making these changes and hitting those patterns of eating enough protein at every meal, how quickly do people tend to see results and what kind of results have you seen when you get people to make the switch?

Dr. Lyon: So, people will feel better within a week. And with correcting meal distribution, they will feel better, I mean, if not immediately. I mean, it is you make this change at breakfast, by lunch, you’ll feel better. So, you implement immediately these meal distributions and you will feel better by your next meal. You do not have to wait long. When it comes to body composition, you should begin to see weight loss depending on if you’re…you know, depending on how heavy you are, but you will definitely lose weight in the first week. Putting on muscles is a little bit more of a process and that, you know, that could take a month till you start to really see an improvement. I mean, in my clinic, I’ve seen, you know, it depends again on how much you have to lose, but I’ve seen people lose 10 pounds in a month and put on 2 pounds of muscle, you know. I mean, they were largely untrained and they had the weight to lose, but I have seen incredible results because people have been underfeeding protein and under-exercising in the correct way their entire life.

Katie: Yeah. It really is drastic. And that was one of those big, kind of, light bulb moments for me was realizing I had been essentially under-nourishing my body for a long time in an effort to lose weight, but I wasn’t giving it the building blocks to be able to lose weight because it didn’t have enough muscle in it. I think for a lot of people, it can be scary to start eating more because, you know, dieting is associated with eating less, but I definitely had that experience as well that I felt so much better almost instantly when I was getting enough protein and, I mean, essentially, just had like endless energy, even if I didn’t drink caffeine, which again makes sense because you’re feeding all of your hormones and your neurotransmitters more efficiently too.

Dr. Lyon: Yes, absolutely. And I’m so glad that you’ve had a direct experience with this because then it’s really meaningful and you know how much this can help people. If they just knew the, you know, secrets that are well steeped in science, they can really see what kind of impact that would have.

Katie: Yeah. That’s why I was so excited to have you on because you, I think, are such a good advocate for this, and especially most of my audiences are women and just for women, especially, we’ve not been told this message, many of us ever, and certainly not enough and seeing how drastic it was. I’m so glad that there are people like you who are bringing light to this, and explaining the science, and making it doable for women because it can seem overwhelming. And having been one of those women, my heart goes out to women who feel like they’ve tried everything and still have trouble losing weight.

Dr. Lyon: Totally.

Katie: And, you know, like, also the inner work was a very important aspect for me, but from the dietary side, I ended up eating more and I just wanted to, like, spread that message to everyone I knew of like, “You don’t have to starve. You can eat more food and lose weight.”

Dr. Lyon: And that’s a really important thing to experience that you can actually eat more food, eat the right kinds of food, optimize your protein intake, and lose weight, and feel better, and have more energy, and not be chasing hunger, and blood sugar, and fatigue all day long.

Katie: Exactly. ٹھیک ہے. So, a couple of questions I love to ask as we get near the end of our time, although I definitely want to have you on for a round two, the first question being, if you had to identify a few of the things in your own life that seemed to be, kind of, the 80/20 idea of the things that provide the most benefit to you personally whether health-related or not, what would they be and why?

Dr. Lyon: Well, number one, and, you know, just to keep in line, obviously optimizing dietary protein. So, that’s number one because then I can function. My brain can function, my body can function. So, that’s one aspect and that’s done very consistently day in and day out. The second thing that I would say has the biggest impact is I am an avid reader. I always make time to read and improve my knowledge base because science does change so quickly and there’s so much information that I think by reading a minimum of, you know, 10 minutes a day…you know, and listen. I’m a mom too, it’s busy, it’s hard, but really reading is very helpful. And then making sure that you’re training. You do have to put that time in to allocate towards yourself, which I never realized how difficult that is until I became a mom. I can’t even imagine doing that with six children.

Katie: Yeah. I think that’s such a key for women and moms is blocking that time and realizing you’re not taking that away from your kids or your family. You’re giving them a better version of you by having energy and by taking care of yourself, that you, kind of, put your own life mask on first, and they get a better mom as a result. So, I love that you mentioned that one. And in the note of reading, which I’m also a big fan of, I’m always so curious if there are a book or a number of books that have dramatically impacted your life and if so, what they are and why?

Dr. Lyon: Anything… So, again, I read all the time. So, anything by Mark Divine. He’s an incredible…he’s a former commander of the Navy SEAL, and he has written some great books, one is, you know, “Unbeatable Mind” and he’s written some great books that make you think about your personal ethos. And when you know your personal ethos, you know what you stand for, then you can know the direction in which you’re going. So, that has been really, really valuable. Also “The Four Agreements.” And I don’t know if you’ve read that book, but it really talks about not taking things personal, always doing your best, being impeccable with your word, those kinds of things.

Katie: I love it. I’ll put links to all of those in the show notes. I’m a big fan of “The Four Agreements,” and it’s probably the most mentioned book, which I love. I love that it… I hope everyone gets a chance to read it. It was very impactful for me as well. And lastly, where can people find out more about you, where can they work with you? And I’m asking for myself as well because you are such a wealth of information.

Dr. Lyon: Yeah. So, my website,, L-Y-O-N. I do have free information on there. I have a protocol, I have a quiz, I send out a great weekly newsletter that has a lot of evidence and a lot of resources. I put a tremendous amount of time curating that for people. I have a YouTube channel, I’m very active on Instagram. So, people can all find me there, Dr. Gabrielle Lyon.

Katie: I love it. This has been such an informative episode. Like I said, I love that you are spreading this information. I love your work, and I’m so grateful that you are here today.

Dr. Lyon: Thank you so much for having me.

Katie: And thank you as always for listening, for sharing your most valuable asset, your time with both of us. We’re so grateful that you did, and I hope that you will join me again on the next episode of “The Wellness Mama Podcast.”

If you’re enjoying these interviews, would you please take two minutes to leave a rating or review on iTunes for me? Doing this helps more people to find the podcast, which means even more moms and families could benefit from the information. I really appreciate your time, and thanks as always for listening.

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