Are you focused on prioritizing your protein intake and strength training??
How are your skeletal muscles?
How are you going to be living your life 20-30-40 years from now?
Take ownership of your health today!
Low carb isn’t about zero carb or eating only fat… we need to prioritze protein intake throughout the day (OMAD doesn’t help this goal) 20-50 grams as breakfast, lunch and dinner.
So, if you have a protein shake when you “break your fast” when you start to feel hungry, then lunch have a bigger main meal of 40 grams or so of protein then an early dinner.
Are you lifting weights or doing some type of strength training 2-4 times during the week? This could be working in the yard lifting heavy things!
Listen to this summary interview or go deep with the original 2 hour podcast with Dr. Lyon.
https://dhrupurohit.com/are-you-eating-enough-protein-for-optimal-health/#ql-video
https://youtu.be/28xjbpjtBkg
“For a women over 65 years old- there is a 50% chance of never walking again if she falls”- Dr. Lyon
We need to address skeletal muscle midlife.
As we age, we naturally lose muscle. So, why do we not focus on building up more muscle as we age?
We are under muscled!
Obesity, diabetes, cardiovascular disease and altimzers…diseases that could be improved or prevented by focusing on optimizing protein synthesis.
Is obesity a symptom of poor muscle levels?
Do you have healthy skeletal muscles- your body amour to be metabolically healthy??
What does skeletal muscle do for you? Especially the aging female athlete!?
Muscle Facts: smooth muscle, cardiac and skeletal muscle (voluntary control)
1. Skeletal muscle is an organ system
2. Muscle makes up of 40% of our body
3. To improve aging – we must improve skeletal muscle as the organ system of longevity
4. Grip strength a great predictor of age and death
5. Protects bones from fractures
6. As we age, anabolic resistance
7. Skeletal muscle is a nutrient sensor- it senses protein and the efficiency decreses as we age
8. It is harder to build muscle as we age – so we need to focus more on building muscle with protein intake and strength training exercises
9. The most rapid decline in muscle mass during peri and post menopause
10. Insulin Resistance – the peptide hormone that moves glucose out of blood stream into cells. Glucose is a double edge sword- we need it but it is also toxic.
Skeletal Muscle is the focal point of metabolic regulation. Insulin resistance starts in skeletal muscle.
Obesity is a disease of skeletal muscle. Insulin resistance starts in skeletal muscle first… 40% of our body weight and it is the site for glucose disposal.
Muscle as a suitcase- we fill it up and if we don’t unpack it by training… we can only fill so much then it goes back into blood stream if we don’t stop or unpack what is stored in the “suitcase”.
Skeletal muscle is the site for 80%-90% of glucose disposal.
This is why we want to move as a fast paced walk or exercise after we eat to help shuttle glucose into muscles and lower your blood sugar.
Insulin resistance starts in the muscle. So, what are we going to do NOW to improve our future self and optimize skeletal muscle.
Change how you eat and how you train as you age to optimize the FUTURE you!
Our goal is to eat quality protein throughout the day at each meal as breakfast, lunch and dinner – while still keeping your 12-16 hour overnight fasting window.
What is the ideal intake of protein per day?
Dr. Lyon keeps it simple… take your goal body weight, for example 150 lbs, then that would be your goal protein intake per day. We want to spread out our protein intake of 30-50 grams every 3-4 hours (so not on an OMAD day) as 40-50 grams for break-fast, then your main meal at lunch and again at dinner (stop eating 3 hours before bed time).
Protein turnover happens about 300 grams per day! Don’t forget to account for that loss.
Protein is essential to health, aging, performance gains and longevity.
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The first meal of the day is the meal that we are primed for – says Dr. Lyon as we have been fasting overnight for at least eight hours.
Our first meal primes our body to get our muscle and blood sugar regulation right for the day ahead!
Take high protein, 40-50 grams, the first meal of the day- sets you up for metabolic regulation for the day as you are stimulated muscle protein synthesis. We must hit that first opportunity for the day.
Protein is satiating and it has a high thermic effect – takes energy 20% of the calories to break it down (100 calories of protein then 20 of those calories would be used to break down the protein).
We want to train the body to stimulate muscle repair and growth with that first meal of the day!
Where do carbohydrates fit in?
Dr. Lyon suggests no more than 40-50 grams of carbohydrates or LESS per meal as we can’t dispose of more unless we go exercise.
Does your blood glucose spike two hours post meal spike over 30 per meal? Are you having highs and low of glucose?
What about your stress levels – coritsol spikes raise glucose.
Younger females do not need to add more stress, external and internal, to their body if trying to get pregnant so less fasting (12 hours) is essential to minimize stress.
As aging females- should be be doing extended fasting or focus on more of a 12-16 hour fast so we can have more time in our eating window to take in more protein??
Meal distrubution is important. Breakfast doesn’t mean 7am or 9am…it could be 11am for some people but match your fueling, training, fasting and female hormones each month to personalize your nutrition plan!
Skeletal muscle is a widely overlooked part of our metabolic health. From how well we control glucose and insulin to how well we age, skeletal muscle regulates many processes. One of the most important factors for how much muscle we create and retain is our protein intake, which has become a divisive topic in the nutrition world and one still hotly debated in some dietary camps.https://shows.acast.com/broken-brain/episodes/are-you-eating-enough-protein-for-optimal-health