GABRIELLE LYON e | WOMEN: weightlifting WON’T BULK YOU UP will tone; give strong bones & longevity

http://www.DoctorsToTrust.com
presents episode 920 | Dr Gabrielle Lyon
Max Lugavere podcast

Question: should women fear bulking
up when eating high protein &
resistance training?
-NO
-it is impossible
"I have never seen that.
I have thousands of patients"
On social media, female influencers
are taking performance enhancing
drugs to get their bulk

Average female, in resistance training
will look better;
-tighter skin
-be smaller; better body composition
-improve inflammatory markers
-improve glucose control due to
more skeletal muscle
Skeletal muscle is largest site for
glucose disposal
-it drives your metabolic rate
-incredibly under-appreciated

Perimenopause & menopause...
-more muscle in 20, 30, 40s the
better you will be
The higher the protein intake
-better bone density
-bone is made of protein
Meta-analysis shows protein intake
improves kidney function
-improve glomerular infiltration
"Have never seen a healthy person
consume too much protein"

People think: high protein bad for bones
-research at Washington Univ:
-higher protein & resistance training,
better bone density
Often resistance training is missed:
-yoga & pilates ARE NOT ENOUGH
Resistance training [whether heavy
or volume to failure] is best

Calcium supplements for bones?
-I recommend calcium, with D3 & K2
What is your 'balanced meal'?
-I don't worry about balance...
-#1: Determine ideal body weight
-take in that much in grams / day
Example: 125 pounds = 125g protein
Now: carbs or fat?
"I don't eat carbs. For every 100g
protein, body generates 60g carbs"
High protein will generate all the
carbs needed through gluconeogenesis

"Okay to overshoot protein because
it is not easily stored as fat"
My patients have gone up to 3.3g
per kg [about 1.5g / pound]

To optimize body comp:
-carbs must be less than 40g / meal
-fat intake as desired
"Okay to overshoot protein because
it is not easily stored as fat"
My patients have gone up to 3.3g
per kg [about 1.5g / pound]
-improved satiation
-improves body turnover rate
-improves gut health: threonine

Breakfast is 5 whole eggs...
-don't worry about fiber
-I don't need it & I have a ton of
patients that do well without fiber

||||||||||||||||||

doctorstotrust.com
https://drgabriellelyon.com
@maxlugavere

Original Youtube: https://youtu.be/ygATNwjMOJE
This site will never use corruptible, epidemiological survey research as causal science.
For each short/sharable video, the original Youtube links are provided

None of this content is intended to be individual, personalized medical advice.

We hope you find value for yourself in these short videos &
find them easy to share with loved ones!

DISCLAIMER
The DoctorsToTrust videos are for general informational purposes only
and do not constitute the practice of medicine, nursing or other
professional health care services, including the giving of medical advice,
and no doctor/patient relationship is formed. The use of information on this podcast
or materials linked from this podcast is at the user’s own risk.
The content of this podcast is not intended to be a substitute for
professional medical advice, diagnosis, or treatment. Users should not disregard or
delay in obtaining medical advice for any medical condition they may have and
should seek the assistance of their health care professionals for any such conditions.