Last week, I attended the Institute of Functional Medicine’s Annual International Conference in Las Vegas, where I was grateful to sit in on talks by two renowned experts in the field of health and longevity: Dr. Gabrielle Lyon and Dr. Gerard D’Onofrio. In this blog post, I share key concepts from their talk and the actionable steps you can incorporate into your daily routine to support muscle health and overall wellness.
Their presentations on applying a muscle-centric approach to diet and exercise are particularly valuable for anyone looking to improve health span and vitality. While this approach primarily focuses on disease prevention through muscle-centric medicine and proper nutrition, she also discusses the potential for reversing certain chronic conditions, especially those related to metabolic health, through these principles.
Dr. Lyon has been a pioneer in highlighting the critical role that muscle health plays in overall wellness. Her book, “Forever Strong,” delves into the science and practical applications of maintaining and building muscle to enhance metabolic health, longevity, and disease prevention. Her insights are particularly valuable for anyone looking to improve their health span and vitality.
Dr. D’Onofrio complemented these ideas with his expertise, emphasizing how tailored exercise regimens can significantly impact our physical and mental well-being. Together, their talks provided a comprehensive view of how focusing on muscle health can transform our approach to diet and exercise.
Understanding Muscle-Centric Medicine
“We aren’t over fat. We are under muscled”
Dr Lyon
Dr. Lyon emphasizes the importance of muscle health as the cornerstone of overall wellness. Muscle isn’t just for strength; it plays a vital role in metabolic health, longevity, and disease prevention. Being inactive in itself is a disease state. Metabolic disfunction begins in muscle. Protein protects muscle mass and strength, reduces body fat, enhances carbohydrate and fat metabolism, and enhances satiety. It significantly influences metabolic health by regulating blood sugar levels and increasing calorie burn. As we age, maintaining muscle mass becomes even more critical. Starting around the age of 30, we naturally begin to lose muscle mass at a rate of approximately 3-5% per decade, a process known as sarcopenia. This loss accelerates after the age of 60, contributing to decreased strength, mobility, and metabolic efficiency. The loss of skeletal muscle as we age is more detrimental that being over fat.
The Importance of Protein
Concept: Protein is crucial for muscle repair, growth, and maintaining a healthy metabolism. Our muscles are amino acid reservoirs and the body is constantly turning over cells. Based on the latest research on quantity and timing of protein for optimal muscle protein synthesis, Dr. Lyon advocates for a higher protein intake than recommended in the Recommended Daily Allowance guidelines. She places significant emphasis on the amino acid leucine and its role in muscle protein synthesis, as well as the importance of consuming at least 30 grams of protein per meal. Leucine is a branched-chain amino acid (BCAA) that plays a critical role in stimulating muscle protein synthesis. Dr. Lyon highlights that leucine is particularly effective at activating the mTOR pathway, which is essential for muscle growth and repair.
Adequate leucine intake is necessary to trigger this process and maximize muscle protein synthesis. As we age protein synthesis decreases. Consuming at least 30 grams of high-quality protein per meal is crucial to achieve a sufficient level of leucine (typically around 2.5 to 3 grams) to stimulate muscle protein synthesis effectively. This threshold is important for promoting muscle maintenance and growth, especially as we age. To ensure adequate leucine intake, she recommends incorporating high-quality protein sources such as lean meats, fish, eggs, dairy, and certain plant-based proteins like soy. These sources not only provide leucine but also a complete profile of essential amino acids necessary for muscle health.
Actionable Step: Aim to consume 30 to 55 grams of high-quality protein per meal, focusing on sources like lean meats, fish, eggs, dairy, and plant-based proteins. To personalize this further, she typically advises consuming approximately 1 gram of protein per pound of body weight per day.
Nutrient Timing
Concept: When you eat can be as important as what you eat.
Protein intake – Dr. Lyon advocates for distributing protein intake evenly throughout the day to maximize muscle protein synthesis and support overall muscle health. She suggests that each meal should contain a sufficient amount of protein, rather than consuming the majority of it in a single meal. This helps maintain a constant supply of amino acids to the muscles, promoting repair and growth.
Dr. Lyon stresses the significance of consuming a high-protein breakfast. She believes that starting the day with a meal rich in protein sets the tone for better metabolic health and muscle maintenance throughout the day. A high-protein breakfast helps to:
- Kickstart muscle protein synthesis after the overnight fast.
- Enhance satiety and reduce hunger, which can help with weight management.
- Stabilize blood sugar levels and provide sustained energy.
“Earn Your Carbs” – Dr. Lyon encourages a personalized approach to carbohydrate intake, considering factors like individual metabolic health, activity levels, and fitness goals. This is because active muscles use carbohydrates as a primary fuel source, and replenishing glycogen stores is essential for recovery and performance. She highlights the importance of maintaining or increasing muscle mass to effectively utilize carbohydrates which can help manage blood sugar levels and insulin sensitivity, making carbohydrate intake more efficient.
Earning your carbs also involves timing carbohydrate intake around physical activity to help fuel performance and aid in recovery. Additionally, she emphasizes the importance of choosing high-quality, nutrient-dense, whole-food carbohydrates such as vegetables and fruits. The Recommended Daily Allowance for Carbohydrates is 130g. The research shows that our body uses between 30 to 70g of carbohydrates for every hour of exercise or movement. She suggests that we can therefore add an additional +40g of nutrient dense carbohydrates for every hour of exercise and/or movement completed.
Actionable Step:
- Breakfast: Aim to consume at least 30 grams of high-quality protein for breakfast to reach the necessary leucine threshold, which is critical for activating muscle protein synthesis. High-quality protein sources for breakfast could include eggs, Greek yogurt, lean meats, or plant-based proteins like tofu or legumes. Ensure each subsequent meal contains at least 30 grams of protein.
- Pre-Workout: Consuming a protein-rich meal or snack about 1-2 hours before your workout can help provide the necessary amino acids for muscle repair and growth during and after exercise.
- Post-Workout: Having protein within 30 minutes to 2 hours after your workout is crucial for optimal recovery and muscle protein synthesis. This helps to repair muscle tissues that have been broken down during exercise and to promote muscle growth.
Optimizing Metabolism
Concept: Dr. Lyon explains how muscle mass impacts metabolic rate and overall energy expenditure. Muscle tissue is more metabolically active, meaning it requires more energy to maintain than fat tissue. This increased energy demand boosts your resting metabolic rate, which is the number of calories your body needs to function at rest. Consequently, having more muscle mass not only helps you burn more calories throughout the day but also enhances your body’s ability to manage and utilize energy efficiently. A healthy metabolism is key to weight management and energy levels.
Actionable Step: Aim to perform strength training exercises at least 2-3 times per week to boost your metabolism and maintain muscle mass. Ensure there is a rest day between sessions targeting the same muscle group to allow for recovery. Aim for 10,000 steps a day.
The Athletic Accommodation Timeline
If you are suffering from ligament, tendon or bone injuries pay close attention to this concept. Dr. Gerard D’Onofrio discussed the concept of the athletic accommodation timeline, which outlines the phases of adaptation and performance improvement when starting or modifying an exercise regimen. When we start or modify a strength training program, we subject not only our muscles but also our bones, ligaments, and tendons to increased load. These different tissues develop at varying rates, often leading to injuries because tendons, ligaments, and bones take longer to adapt and strengthen compared to muscles. The athletic accommodation timeline underscores the importance of patience and consistency in training. Understanding these phases helps individuals set realistic expectations and develop effective exercise programs that promote sustained athletic performance and overall health. Here are the key points:
Stage 1: Neurokinetic Adaptation
During this initial phase, central nervous system changes lead to increased muscle function. Improvements are primarily due to enhanced neural pathways, which help in better muscle recruitment and coordination.
- Timeline: First 6 weeks
- Actionable Step: Focus on mastering proper form and technique during exercises without adding load. This foundation is crucial for preventing injuries and maximizing future gains.
Stage 2: Neuromuscular Adaptation
This stage marks the beginning of muscle hypertrophy, with muscle fibers growing in size. Additionally, subtle improvements in tendon structure and movement properties occur.
- Timeline: Up to 12 weeks
- Actionable Step: Gradually start to introduce load and intensity into your workouts. Continue emphasizing proper form while increasing resistance to promote muscle growth and strength.
Stage 3: Tendon, Bone, and Ligamentous Changes
Concept: In this phase, appreciable improvements in the structure and strength of tendons, bones, and ligaments become evident. These changes enhance overall stability, durability, and performance.
- Timeline: Up to 6 months
- Actionable Step: Continue to progressively increase the intensity and complexity of your training regimen. Include exercises that specifically target bone density and ligament strength to support long-term athletic performance.
Rest and recovery
- Actionable Step: Weekly: Include rest days or low-intensity days to allow for recovery. Every 4-6 weeks: incorporate a deload week with reduced intensity and volume.
Personalized Nutrition
Concept: There is no one-size-fits-all approach to nutrition. Dr. Lyon emphasizes the need for individualized dietary plans based on personal health goals, body composition, and metabolic needs.
Actionable Step: Consider working with a healthcare professional to develop a personalized nutrition plan that aligns with your specific health objectives and lifestyle.
Managing Stress and Sleep
- Concept: Chronic stress and poor sleep can negatively impact muscle health and overall well-being. Dr. Lyon discusses the interplay between stress, sleep, and muscle recovery.
- Actionable Step: Prioritize good sleep hygiene and stress management techniques, such as mindfulness, meditation, and relaxation exercises, to support muscle health and recovery.
By understanding and applying the concepts of muscle-centric medicine, prioritizing protein intake, optimizing metabolism, and following a structured training timeline with proper rest and recovery, we can achieve sustainable improvements in our health and fitness. This holistic approach not only helps in maintaining muscle mass and reducing pain but also enhances overall athleticism and energy levels.
Incorporate these simplified concepts and actionable steps into your daily routine:
- Muscle Health is Central: Focus on muscle strength for overall health.
- Prioritize Protein: Include at least 30 grams of protein per meal.
- Boost Metabolism: Combine cardio and strength training exercises.
- Eat Strategically: Spread protein intake evenly throughout the day.
- Tailor Your Diet: Customize your nutrition plan to fit your needs.
- Improve Sleep and Stress Management: Ensure adequate sleep and manage stress.
By doing so, you’ll be well on your way to achieving a healthier, stronger, and more vibrant life.
For more detailed information and in-depth guidance, you can read Dr. Gabrielle Lyon’s book, Forever Strong.
About the Author
Heather Budd is a National Board Certified Health and Wellness Coach, trained by the Functional Medicine Coaching Academy. She specializes in guiding individuals through lifestyle transformations to manage chronic illness and combat fatigue. With a diverse background in business, leadership and a profound personal health journey, Heather empowers clients to reclaim their health and extend their health span.
Important Information: The information and insights provided in this blog are based on personal experiences and are intended for informational purposes only. While I strive to offer valuable guidance, it is important to remember that everyone’s journey is unique. You are ultimately responsible for your own decisions and actions. Please consult with appropriate professionals when making significant changes to your health, career, or personal life. While health coaching can support and enhance overall wellness, it is not a substitute for professional medical or mental health care. Always seek the advice of your physician or another qualified health provider with any questions you may have regarding a medical condition or health objectives.