< Nota - Show Notes for The Mel Robbins Podcast - Episode: The Science of Strength Training: Learn How Lifting Weights (Even Light Ones) Helps You Lose Weight, Feel Better, and Live Longer
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Oct 30, 2023

The Science of Strength Training: Learn How Lifting Weights (Even Light Ones) Helps You Lose Weight, Feel Better, and Live Longer

Are you missing the one thing that would make all the difference in your effort to be healthier? I was. And the thing I was ...  missing was weight training.

In this episode, you will learn from Dr. Gabrielle Lyon, a medical doctor who is fellowship-trained in nutritional sciences and geriatrics.

Dr. Lyon is a renowned researcher, pioneer, and founder of the Institute for Muscle Centric Medicine. She is the New York Times best-selling author of Forever Strong: A New, Science-Based Strategy for Aging Well and has decades of experience to share with you.

In this conversation, Dr. Lyon discusses topics like:

What the heck muscle-centric medicine is.
How your muscles are the largest organ in your body and why that matters.
The way muscles improve your brain and body health.
The connection between your waistline measurement and brain output.
The power of protein and what it does for your muscles.
What type of protein counts and what doesn’t.
How to get the right amount of protein if you are vegan or vegetarian.
The amount of protein you need for better hormone balance.
Dr. Lyon’s protein recommendations for every meal.
The surprising cause of disease and obesity, according to research.
How disease may begin in the skeletal muscle.
Why building muscle helps you sleep better.
The minimum amount of weight resistance that will still give you results.
How to begin strength training if the gym intimidates you.
Why yoga might not be making your muscles stronger.
What leucine is and why you need it to build muscle.
Why myokines are so important for muscles, energy, and immune function.
Podcast Guest: Dr. Gabrielle Lyon

Muscle As A Secretory Organ

Skeletal muscle is the largest organ in the body. Skeletal muscles are primarily characterized by their mechanical activity required for posture, movement, and breathing, which depends on muscle fiber contractions. However, skeletal muscle is not just a component in our locomotor system.
PubMed

Leucine: A nutrient 'trigger' for muscle anabolism, but what more?

The loss of skeletal muscle mass with advancing age impairs physical function, thereby reducing independent living in older adults and causing growing concern to the public healthcare sector.
PubMed Central (PMC)

Interactive Guide to the Muscular System

Explore the muscular system with Innerbody's interactive 3D anatomy models including the muscles of the arms, legs, chest, back, and more.
Innerbody

Forever Strong: A New, Science-Based Strategy for Aging Well

Learn how to reboot your metabolism, build strength, and extend your life with this accessible new guidebook that demonstrates the importance of muscle for health and longevity from Dr. Gabrielle Lyon.
Amazon

Yo-Yo Dieting Linked to Heart Disease Risk in Women

Data from an ongoing study found that women who had experienced frequent weight fluctuations had more risk factors for heart disease.
olumbia.edu

Health Experts Explain How Yo-Yo Dieting Affects Your Body

Down a few pounds, up a few more... weight cycling can be hard on your health.
goodhousekeeping.com

Official Website of Dr. Gabrielle Lyon

Dr. Gabrielle Lyon is a functional medicine practitioner and founder of Muscle Centric Medicine teachings; Dr. Lyon focuses on muscle health for high performers.
drgabriellelyon.com

13 of the Best Vegetarian and Vegan Protein Sources

On a vegetarian or vegan diet, you can get enough protein if you eat an adequate number of calories from a variety of whole foods. Here are some top plant protein sources to include.
Cleveland Clinic

Resistance training is medicine: effects of strength training on health

Inactive adults experience a 3% to 8% loss of muscle mass per decade, accompanied by resting metabolic rate reduction and fat accumulation. Ten weeks of resistance training may increase lean weight by ...
PubMed

Mel Robbins: Unlock Your Potential with Inspiring Newsletters

Join Mel Robbins' newsletter & unlock exclusive tips, tools & insights to reset your mindset & achieve success.
Melrobbins

Skeletal muscle energy metabolism during exercise

The continual supply of ATP to the fundamental cellular processes that underpin skeletal muscle contraction during exercise is essential for sports performance in events lasting seconds to several hours.
Nature

The High 5 Habit: Take Control of Your Life with One Simple Habit

In her global phenomenon The 5 Second Rule, Mel Robbins taught millions of people around the world the five second secret to motivation.
Amazon

Dr. Gabrielle Lyon on Instagram

Give @drgabriellelyon a Follow!
Instagram