0 (2s):
Who’s ready to rock today, Fire Nation? JLD here and welcome to Entrepreneurs on Fire brought to you by the HubSpot Podcast Network, the audio destination for business professionals with great shows like Sales Evangelist. Today we'll be breaking down a science-based strategy for aging well. To drop these value bombs, I brought to Gabrielle Lyon into EOFire Studios. Dr. Gabrielle is a family physician and a New York Times Bestselling author. Her latest work, FOREVER STRONG: A New, Science-Based Strategy for Aging Well. And today Fire Nation,, we will be talking about muscle centric medicine. We'll talk about not focusing on losing fat, but focusing on health promotion, nutrition, diet, and so much more.

Marketing Made Simple (41s):
And A big thank you for sponsoring today’s episode goes to Gabrielle and our sponsors, Marketing Made Simple hosted by my friend Dr. JJ Peterson is brought to you by the HubSpot Podcast Network, the audio destination for business professionals for Marketing Made Simple brings you practical tips to make your marketing easy and more importantly make it work. A recent episode on whether vulnerability is a superpower in business is a must listen. Listen to Marketing Made Simple wherever you get your podcasts.

Thrivetime Show (1m 8s):
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0 (1m 28s):
Dr. G say what's up to Fire Nation. And share something that you believe about becoming successful that most people disagree with.

1 (1m 37s):
Well, first of all, thanks for having me. Yes, I love this question. I think that what we can all agree upon is discipline. Everybody agrees on discipline and we agree on hard work, et cetera. I think one thing that I have noticed with success is that there really is not balance. It is not about work life balance. It is not about creating a balanced life, at least initially. It requires full commitment and really deep immersion into what it is that you're doing.

0 (2m 11s):
Dr. G, we're talking today about A, Science, Based Strategy for Aging Well. And one thing that I try to impress upon my audience, Fire Nation, is that Fire Nation, a healthy person wants a thousand things. A life is your oyster. An un an unhealthy person just can want one thing and that's just to be healthy. So of course we don't wanna be in that place. We wanna be in the prior place of wanting and being able to do a thousand things. Now of course we don't wanna do a thousand things at once, but we want the ability and the opportunity to. So I wanna talk today about muscle centric medicine because I've never heard this phrase before. So what the heck does it mean and how specifically does it differ from traditional approaches when it comes to health and Aging,

1 (2m 56s):
Especially for an entrepreneurial crowd? And by the way, the majority of my patients are actually entrepreneurs. And it's really this idea that skeletal muscle is the organ of longevity. In order for an entrepreneur to exceed and excel in their business, they are going to be capped by one thing. It's not time, it's not resources. It truly is their health. Hmm. And an entrepreneur will only ever go as high as their health is dialed in. You know, and I, I've been taking care of Entrepreneurs for the last decade. And they will push and push and push until they burn out. Or they will be an entrepreneur who is so focused on their business that they put their health and wellness last.

1 (3m 43s):
And all of this to say What is muscle centric medicine. Muscle centric medicine is the idea that muscle is the focal point. These diseases of Aging that we see or hear about like Alzheimer's, cardiovascular disease, diabetes, obesity, these are not diseases of being overweight or over fat. These are diseases of skeletal Muscle that begin decades earlier. And Muscle centric medicine puts skeletal muscle as the focal point, as the largest organ in the body. and quite frankly the only organ system that we have direct control over.

1 (4m 26s):
And that, you know, from an entrepreneurial perspective makes it so salient because it can be executed on

0 (4m 34s):
Fire. Nation, we want things in our life that we can execute upon. 'cause there's a few things that a lot of us struggle with and some people know they struggle with blood sugar regulation. Some people don't 'cause they never have taken a continuous glucose monitor or something like that. But a lot of people struggle with that, whether they know about it or not. Most people know they struggle with hunger control 'cause that's just something you deal with every life, every day in your life. It's just like I, I know that thing is in the fridge, I want to eat it, but I'm gonna stop because I shouldn't. So let's talk about that blood sugar regulation, hunger control, even increase mobility that can come when we optimize our muscle health.

0 (5m 14s):
Tell us more.

1 (5m 16s):
Skeletal Muscle is interesting because it requires two kinds of stimulus. It requires a physical stimulus in the form of exercise. And primarily my interest is in resistance exercise because I care about the size of skeletal muscle, the strength, the power, and the other influence that skeletal muscle is in or gains influence from is the food that we eat and primarily dietary protein. When we take A step back and we think, what are the tangible things that we're looking for, we're looking for blood sugar regulation number one. And why do we care about that? Because we know that swings in blood sugar can drive stress hormones up.

1 (6m 1s):
We know swings in blood sugar can cause us to be fatigued, not mentally as sharp as we would like to be. And one would think, well what does skeletal muscle have to do with all this? Skeletal Muscle is like a suitcase, And A suitcase that you can pack your carbohydrates in as you are thinking about your dietary choices during the day. You have to think about what is the first place for glucose disposal? Simply meaning, where do the carbohydrates that you eat go? And the primary place for this is skeletal muscle. Now what happens when skeletal muscle becomes full like a suitcase?

1 (6m 44s):
So let's say you're going on a trip for four days, but you pack for 30 skeletal muscle over time becomes in infiltrated with fat. The substrates have nowhere to go. These substrates like clothes will be outside of the suitcase 'cause you certainly cannot pack any more into it. And your blood sugar over time will remain elevated. You will then see a subsequent rise in insulin. We've all heard that high levels of sugar are not good. In fact, it is toxic to cells, to vasculature to our eyes, et cetera. And that high levels of insulin are also not ideal.

1 (7m 27s):
By managing the health of skeletal muscle, which by the way exercising skeletal muscle simply by getting up and going for a quick walk or getting O off of getting out of your chair and doing some quick pushups or doing some quick squats, all of this moves glucose out of the bloodstream into skeletal muscle. And of course when you pair this with high quality protein, you are able to stabilize your blood sugar, meaning you don't have ebbs and flows as well as allowing your body to generate its own glucose when you have a protein forward diet.

1 (8m 11s):
Now I'm going to give you some quick take home points to sum this all up and put a bow on it. And number one, high quality protein around one gram per pound. Ideal body weight. Ideal body weight is the last time you felt great and distributing it the first meal of the day. Having between 30 and 50 grams of high quality protein. If you don't know what that is, it could be two scoops of whey protein. You can look on a MyFitnessPal app or chronometer app, you can certainly look that up. And then when we think about carbohydrates, so that first and last meal of the day for protein, most important to dose that correctly.

1 (8m 51s):
And then carbohydrates not going above between 40 and 50 grams of carbohydrates per meal outside of exercise. So if you are sedentary, you really wanna mitigate those high levels of blood sugar followed by a spike in insulin and then it drops your blood sugar. We've all had that experience. So a one-to-one ratio of protein to carbohydrates is a great place to start. You will find that you have more energy, you will find that your blood sugar is regulated. And I certainly cover all of this in my New York Times book bestseller book, FOREVER STRONG that is really geared and easy and actionable for everybody, whether you're an entrepreneur or a mom or someone looking for inspiration on how to get the best out of their body.

0 (9m 43s):
So let's just say there's an example where, you know, most people wake up and they go on a walk, maybe they have a dog, just they have a routine so they're getting moving first thing in the morning and then hopefully they have an evening routine where they are going for a walk as well and maybe getting some nice dusk sun to kinda get their melatonin going and their circadian rhythm in check. And they're doing the right things on kind of the bookends. And they may be a few times a week they're doing some legitimate weight training, like maybe they're going to the gym or they have a trainer, they're doing some legit weight training, three, maybe four times a week for like 30 minutes. Pretty hardcore weight training. But then, you know, you kind of had mentions at times during the day it's good to get up and maybe do some pushups or maybe do some squats.

0 (10m 24s):
So let's just say in the book, and we've talked about, which is kinda like a morning walk, an evening walk. What are some good measurements to do during the day about how many times we should like get up out of our chair or whatever we're doing and just do something like those pushups, like those squats? What does that look like in an ideal world?

1 (10m 44s):
I think that number one, it really depends on how active you are.

0 (10m 47s):
Let's assume not very active 'cause that's most people, unfortunately.

1 (10m 50s):
Yeah, yeah. So I mean, you wanna create an environment where you're moving. I mean there's this idea that there's 10,000 steps, it's, it's probably a good place to start. Likely we need more than that. Number one, you have to track and if you see that you are below where you should be, whether that means getting a treadmill desk, you know, reallocating funds to doing that, I would love to say you should do it three times a day where you're getting and walking. But every hour you should be standing up, should not be sitting down for long periods of time. You should be getting up. You can do a couple steps. There's no perfect way to do it. But I would say as a baseline, you start with 10,000 steps.

1 (11m 33s):
Ideally it's more than that. You're getting up every hour, whether it's getting up, doing 10 squats, getting up, going for a quick walk, getting up, doing 10, 15 pushups. You should be striving to be better at all of those things, right? Putting a standard in place where let's say you start with 10 perfect pushups and then in a week you try to go to 11 or however fast you personally are able to progress. But in a perfect world, you would be training with weights three to four times a week. You would be spending 20% of your activity, maybe less doing some kind of interval training.

1 (12m 14s):
Everyone is short on time. The more intense you can put the effort in. So if for example, it would be a 22nd all out effort on a bike, it doesn't have to be running or a skier or something that you put into your home that would be extremely valuable for your metabolism, extremely valuable for your output, valuable for your VO two max, which is important, especially when we think about longevity. That is what I would certainly recommend. And then of course if someone has a baseline cardiovascular, you know, zone two type training is also beneficial.

1 (12m 56s):
And that could be, you know, the current recommendations are 150 minutes of moderate to vigorous activity a week.

0 (13m 2s):
Fire Nation, we have a lot more to talk about around this topic. We're gonna talk nutrition, diets and so much more when we get back from thanking our sponsors.

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0 (16m 13s):
Dr. G, we're back. And A. Lot of people and I've been in this camp before, believe me, they think they need to focus on losing fat, but you actually want our focus to be on health promotion. Tell us more.

1 (16m 27s):
Yeah, I mean for the last 50 years we have focused on the obesity epidemic and quite frankly, I don't think that we have an obesity epidemic. We have a midlife muscle crisis and when we are constantly focused on what we have to lose rather than what we have to gain, we don't make major improvements.

0 (16m 49s):
I have a great example on this. I mean I was so good in my twenties and early thirties about doing cardio. I mean I would do so much cardio. I really had pretty low body fat as a result. But my back was always a mess. It was just a mess. I, I mean it was really chronically bad. And looking back now in my forties, like it's so obvious what my problem was is I my muscles, like I had no core muscles, I had no stabilizers. Like I was just throwing my back out of the smallest littlest thing. And then now that I weight train three to four days per week, you know I'm, I'm very active, I'm doing all the right things to have great core, great stabilizers, great muscle distribution.

0 (17m 30s):
It's been unbelievable. I literally no longer have any back issues. I thought I was gonna be dealing with this for the rest of my life. So for, you need to think about this Fire Nation like this is so key for you to realize what you can do when you're doing the right things. And I did mention we're gonna talk about nutrition. So what specific type of diet do you recommend to increase muscle? We talked about the proteins in the mornings and the evenings, but let's get really dialed in here.

1 (17m 58s):
Yeah, I, I think it's really important to recognize that skeletal Muscle, you know I love that you said that about your back. It is this endocrine organ when we exercise it, it secretes mykines which travel throughout the body and help regulate our immune system, help with energy regulation, what we use and what we eat. Also for mobility and strength, which is exactly, that's been your experience is how do we become so bulletproof and so capable, physically capable that we and our bodies are not a distraction. Which all of those things can be addressed obviously through physical activity.

1 (18m 40s):
And then the next piece of the puzzle is the thing that a hundred percent of people do and that's eat 100% of people eat and there is so much noise in the nutrition space right now. One, we have to pay attention to foundational principles. And those foundation principles are eating for the health of our skeletal Muscle. Not to look jacked and tan but to protect this organ of longevity because as we age the skeletal muscle becomes much more difficult to maintain and eating a protein forward way, which is really about high quality protein.

1 (19m 21s):
And high quality protein typically comes in the form of animal-based products. Whether it's whey protein, lean beefs, chicken, fish, eggs, dairy. It's called high quality protein 'cause it's based on the amino acids. These amino acids we eat for amino acids. There are essential and non-essential amino acids we eat for the essential amino acids and they are found in the appropriate ratios for humans. High quality proteins make the appropriate ratios of amino acids for humans, whereas plant-based proteins make the appropriate ratio for plants.

1 (20m 4s):
And we must understand that when I talk about one gram per pound ideal body weight. So if you are 150 pounds and that is your ideal body weight, you can shoot for 150 grams of protein. It certainly can be a little bit less than that. The evidence would support anywhere from 1.2 to 1.6 grams per kg and that would be 0.7 grams upward to one gram per pound. Ideal body weight, one could certainly do that math and determine what they would be having. But we eat for these amino acids for muscle health and in particular one would say okay well weird is the 30 to 50 grams of protein come from.

1 (20m 50s):
And that comes from this idea that protein is made up of 20 different amino acids and each one of these amino acids has unique and diverse biological roles primarily for muscle health. We are looking for one of the amino acids called leucine and you don't have to remember that, but what you do have to remember is when you get 30 to 50 grams of high quality protein at one meal, you reach this threshold that stimulates Muscle protein synthesis, which is a biomarker for muscle health. And as we age, the body becomes less efficient at utilizing this protein and that is why it becomes important to dose protein appropriately and having an increased amount of protein to maintain that mass

0 (21m 41s):
Fire Nation, it can sound like a lot but when you get into a rhythm, when you figure out what's right for you and how to do this the correct way in one day, then you can just start replicating this and really get down pat and get into that rhythm. Now again, there's only so much we can talk about on a podcast episode like this and we had mentioned in the intro your book FOREVER STRONG, which is A New Science Based Strategy for Aging Well. So tell us more about this book. What does Fire Nation need to know?

1 (22m 11s):
Well this book is a game changer. This is the first book of its kind. Its first week it outsold Arnold Schwartzenegger And A to Habits The World is ready for A New perspective and A New paradigm that goes beyond this idea that we have an obesity epidemic and that We truly need to shift the focus on what we have to gain, which is skeletal muscle. and within that we will gain health and wellness. And this book is an evidence-based book. It is written for everybody. It is written for someone who knows nothing about science. I know we kind of talked a bit heady from A Science perspective, but this book is a book that is reader friendly and it will change the trajectory of Aging, whether it is for your parents or your spouse.

1 (23m 1s):
It changes the conversation.

0 (23m 4s):
Fire Nation, for a lot of us, the conversation needs to be changed. So if Fire Nation wants to get their hands on FOREVER STRONG and be forever young, what is your recommendation for us? Where do we go, what do we do?

1 (23m 17s):
You can head on over to wherever books are sold. It's available on Amazon, it's available again wherever you get your books. Just Google FOREVER STRONG, I'm Dr. Gabrielle Lyon. If people are interested they can go to my website. I also have a podcast and I have a great newsletter, And a YouTube channel where I provide a ton of free content. And remember, especially for the entrepreneur, you will only ever go as high as your health. We have a full concierge clinic where we take care of people of all different domains, whether they are moms, entrepreneurs, et cetera.

1 (23m 58s):
And you can find this all on my website, which is doctorgabriellelyon.com.

0 (24m 2s):
Did you record the audible book yourself?

1 (24m 6s):
I did. It was my favorite experience out of the entire book experience. I don't know if you did that for yours, but

0 (24m 14s):
I would be embarrassed to be a podcaster and not record my own audible book. So I make sure that when people say they're podcasters and they have a book, I always call them out. If they don't yeah, record it themselves. 'cause you gotta add your own personality. There's, there's a great opportunity to add a couple things in the audible book that's not in the actual book, just 'cause things happen and you know, you kind of go off on these little rifts. So Fire Nation, you've just gotten a Master class today on Staying FOREVER STRONG A New Science, Based Strategy for Aging Well. And you're the average Fire Nation of the five people you spend the most time with. You've been hanging out with Dr. G and JLD today.

0 (24m 55s):
So keep up the heat and for everything that we talked about today, links all that jazz EOFire.com, just type Gabrielle in the search bar and the show notes page will pop up. And Gabrielle Dr. G, thank you for sharing your truth, your knowledge, your value with Fire Nation. For that we salute you and we'll catch you on the flip side. Hey, Fire Nation, a huge thank you to our sponsors and Dr. G for sponsoring today's episode in Fire Nation. Over the last decade, I've interviewed more than 4,000 of the world's most successful entrepreneurs and I've created a revolutionary 17 step roadmap to your financial freedom and fulfillment. I put it all into my first traditionally published book, The Common Path To Uncommon Success,, personally endorsed by Seth Godin and Gary Vaynerchuk, The Common Path to Uncommon.

0 (25m 43s):
Success is the step-by-step guidance that you need to achieve the lifestyle of your dreams. Visit Uncommonsuccess book.com. I'll catch you there or I'll catch you on the flip side. Marketing Made Simple hosted by my friend Dr. JJ Peterson is brought to you by the HubSpot Podcast Network, the audio destination for business professionals Marketing Made Simple brings you practical tips to make your marketing easy and more importantly, make it work. A recent episode on whether vulnerability is a superpower and business is a must. Listen, listen to Marketing Made Simple wherever you get your podcasts. Is this your year? Visit Thrivetimeshow.com to see testimonials of how Clay Clark's business coaching has helped over 2000 entrepreneurs to dramatically increase profitability.

0 (26m 27s):
It's month to month and less money than an average minimum wage employee. Schedule your free consultation today at Thrivetimeshow.com.