The Primal Podcast Ep 149 - Dr Lyon | Do This To Lose Fat & Build Muscle
Jan 24, 2026
Dr. Gabrielle Lyon, a physician-researcher in geriatrics and Muscle-Centric Medicine®, explains why skeletal muscle is a powerful endocrine organ. Short takes cover muscle’s role in metabolism, protein timing and targets, resistance training basics, debunking myths about women and lifting, and practical protein portions and supplements.
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Train First To Sensitize Muscle
- Prioritize resistance training first to sensitize muscle, then increase dietary protein to restore anabolic response.
- Training makes older muscle more responsive to protein intake.
Protein Fuels More Than Muscle
- Consume varied essential amino acids; some needs (e.g., cysteine) rise with age to support antioxidants like glutathione.
- Protein supports tissues beyond muscle, including skin, hair, nails, and enzymes.
Follow The New Protein Guideline
- Aim for 1.2–1.6 g/kg/day as an optimal protein target, roughly double the old RDA.
- This target supports muscle maintenance and metabolic health even if you're not resistance training.
