Most people think protein is just for body builders…. But it’s much more than that. It’s the foundation for nearly every system in our body. Here are some facts… As we age, our muscles become less sensitive to the signals from food. This means we need MORE protein, not less, to keep our metabolism optimized and maintain strength. Research shows that older adults often need up to 1 gram per pound of body weight just to keep muscle tissue responsive. And it’s not just about quantity, it’s about qu
Most people think protein is just for body builders…. But it’s much mo…
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FacebookDr. Gabrielle Lyon
Consuming the majority of your protein at dinner? You could be missing critical windows for muscle maintenance and growth. Research shows that muscle protein synthesis is stimulated for only 2–3 hours after a protein-rich meal. After an overnight fast, when muscle breakdown is at its peak, a low-protein breakfast means missed opportunities for recovery and repair. In contrast, evenly distributing protein—particularly emphasizing your first and last meals—can improve body composition, satiety, an
Consuming the majority of your protein at dinner? You could be m…
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FacebookDr. Gabrielle Lyon
Not all calories are created equal, and not all macronutrients affect your body the same way. Here’s the framework: Protein comes first. It’s structure. It builds and repairs muscle, supports immunity, and drives metabolic health. Think of it as your non-negotiable. Carbohydrates are conditional. They’re the riskiest fuel, spiking insulin and blood sugar if mismatched to your activity level. Use them strategically around training, when your muscles can actually use them. Fat is the fallback. Onc
Not all calories are created equal, and not all macronutrients affect y…
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FacebookDr. Gabrielle Lyon
Everyone talks about how much protein you need. But here’s the real question: what kind of amino acids are you giving your body? All protein—whether in your food or your muscles—is built from just 20 amino acids. Only 9 are essential (EAAs), meaning your body can’t make them. You have to get them from your diet. And of those, not all are equal. You need 10x more leucine than tryptophan, for example. Nearly half of your total EAA need comes from just three BCAAs. That’s why protein quality matter
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Everyone talks about how much protein you need. But here’s the r…
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25K views · 1K reactions | We don’t eat protein just for protein. We...
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Protein Timing Matters! Most people eat light int he morning and load up on protein at dinner. But here’s the kicker - that skewed pattern could be a missed opportunity to stimulate muscle growth and repair. Research shows that evenly distributing protein across meals boosts muscle protein synthesis by 25% compared to skewed intake toward dinner. My advice? Aim for 30-50g of dietary protein at your first and last meal of every day. This simple shift can support better muscle maintenance over tim
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Protein Timing Matters! Most people eat light int he morning and load u…
64K views11 months ago
FacebookDr. Gabrielle Lyon
Same protein. Same workout. But not the same results. If you’re living with obesity, your muscles may not respond the way you’d expect—even with a solid training and nutrition plan. It’s called anabolic resistance, and it changes how your muscle responds to food and exercise at a cellular level. In this episode, I speak with Dr. Nick Burd about: • Why obese muscle behaves differently • What’s driving this resistance—and why it’s not just about calories • How to improve muscle quality and protein
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