Is it Worse to Be Overfat or Under Lean?

If we want to age as well as possible, maintain function and strength, and stay independent as we age, there is a key area of our physiology that we need to pay attention to: muscle. Skeletal muscle is the currency of aging; it’s an essential lever in maintaining optimal metabolic health, reducing body fat, and supporting longevity. And a major piece of building and maintaining muscle is protein consumption—which is often a controversial topic in the nutrition space. Today on The Doctor’s Farmacy, I talk with Dr. Gabrielle Lyon about the science of muscle mass, protein sources, and healthy aging and how we can all pay attention to these things in our daily lives. Many people are confused about how much protein they should be eating. Dr. Lyon and I break down the right amount for optimal muscle synthesis and maintenance versus what the government's Recommended Daily Allowance suggests, and discuss what that looks like for each meal of the day. We also talk about essential amino acids and why they are such an integral part of building lean body mass. Dr. Lyon and I talk about the best sources of protein from a muscle-centric point of view, as well as the connection between dietary protein and mTOR. I like to call mTOR a “longevity switch,” and when and what we eat are two of the many factors that influence it. We also talk about the research on protein to reduce hunger and cravings, the best time to eat your highest protein meal of the day, and what Dr. Lyons’ daily diet and exercise routine look like. This is a really interesting conversation with lots of actionable steps you can take starting today. This episode is brought to you by BiOptimizers, Rupa Health, and InsideTracker. Magnesium Breakthrough really stands out from the other magnesium supplements out there. BiOptimizers is offering my community 10% off, so just head over to with code drhyman. ​​Rupa Health is a place where Functional Medicine practitioners can access more than 2,000 specialty lab tests from over 20 labs like DUTCH, Vibrant America, Genova, and Great Plains. You can check out a free, live demo with a Q&A or create an account at InsideTracker is a personalized health and wellness platform like no other. Right now they’re offering my community 20% off at
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