What actionable advice does Dr. Lyon give?
Sources:
In , Dr. Gabrielle Lyon provides several actionable pieces of advice for optimizing health and longevity:
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Protein Intake: Dr. Lyon emphasizes the importance of consuming adequate dietary protein to promote muscle health, especially as we age. She suggests aiming for around 1 gram of protein per pound of ideal body weight. A protein-rich first meal (30-50 grams) can stimulate muscle protein synthesis and enhance brain function, aiding in better food choices and appetite control throughout the day 1 2.
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Resistance Training: Engaging in resistance training is non-negotiable. Starting with body weight exercises and progressing to weight lifting is critical for maintaining muscle health. Two to three sessions per week are recommended, depending on volume and intensity 3.
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Cardiovascular Fitness: Incorporating high-intensity interval training (HIIT) is preferable over steady-state cardio, due to its efficiency and impact. Regular cardiovascular activities, like hiking or jogging, also contribute to overall health 3 4.
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Protein Timing: For those at risk of anabolic resistance, consuming quick-absorbing protein sources like shakes soon after resistance training is advisable to enhance muscle recovery 4.
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Mindset and Long-term Strategies: Dr. Lyon advises setting long-term health strategies rather than short-term indulgences to sustain health and success as we age. She highlights the predictability of human behaviors and the importance of being diligent about health responsibilities 5.
These strategies underscore the essential role of muscle health in promoting longevity and suggest ways to integrate effective exercise and dietary habits into daily routines.
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