Gabrielle Lyon what she advised to eat as suplrments

Gabrielle Lyon suggests several supplements for muscle health and overall wellness:

1. Amino Acids: She advises against taking leucine alone and recommends supplementing with branched-chain amino acids (BCAAs) or essential amino acids, especially when consuming lower protein meals. These supplements help reach the necessary amino acid threshold beneficial for muscle health 1.

2. Creatine: Creatine is highlighted for its benefits to skeletal muscle and brain health. A typical dosage of 5 grams is recommended for muscle, while 12 grams may support brain health. Dr. Gabrielle Lyon mentions its significant benefits, particularly for postmenopausal women and older adults 2 1.

3. Fish Oil (Omega-3s): Nearly all of her patients take fish oil for brain and muscle health. She suggests a dose of 4 grams or more, depending on individual need and absorption 3.

   • 

     1

     Amino Acids Explained

     00:46:02
   • 

     2

     Muscle Health Insights

     02:10:26
   • 

     3

     Omega-3 Insights

     02:16:05
   • 

     4

     Nutrient Insights

     02:28:16
   • 

     5

     Gut Muscle Connection

     02:13:16

4. Collagen: Added to coffee, collagen is another supplement she personally favors for its beneficial effects 3.

5. Magnesium: Due to soil depletion, magnesium intake might be lower, making supplementation beneficial for muscle and brain health 4.

6. Urolithin A: A postbiotic beneficial for mitochondrial health and endurance, which also supports the gut-muscle connection. She personally takes 500-1,000 mg of Urolithin A daily 2.

7. Whey Protein: Opting for either whey protein concentrate or isolate can provide essential amino acids necessary for muscle health, with whey protein isolate being a preferable option for those lactose intolerant 5.

These supplements, coupled with a balanced diet, aim to enhance overall metabolic and muscle health, particularly in maintaining glucose balance and supporting brain function.