Dr. Gabrielle Lyon discusses protein requirements needed to maintain healthy muscle as you age and the latest research about muscle science. Sponsored: Support your Workout Sessions and Healthy Hydration with this Creatine Electrolyte Combo by MYOXCIENCE Save 15% with code podcast at MYOXCIENCE.com Link to Video and Show Notes: https://bit.ly/3XQrvxQ Key Takeaways: 0:00 Intro 2:20 Dietary protein and muscle are critical factors in longevity and ageing. 2:55 mTOR’s purpose is growth promotion, not growth initiation. 5:15 Your ability to survive cancer is directly related to muscle. 10:50 Higher IGF-1 is linked with lower all-cause mortality. 14:15 RDA protein recommendation has not changed in 30 years. 15:30 Dr. Lyon recommends 1.6 grams/kilogram, or 1 gram per pound ideal body weight daily. 16:30 The capacity to store protein, other than amino acid reservoir in our muscles, does not exist. 18:10 You should not be doing fasting or protein restriction when you are in your 60s. 20:05 We have no consistent way to look at skeletal muscle. 22:05 A new equivalent for muscle mass has subjects ingest D3 creatine and measure the urinary output of creatinine. 22:30 Improvements in lean body mass do not necessarily correlate to improved or performance. 24:25 Mass of skeletal muscle does not indicate the quality of the tissue. 26:25 Adiposity is a symptom of impaired muscle. 27:55 Skeletal muscle accounts for 40% of your body. 28:40 Skeletal muscle insulin resistance can begin decades before symptoms. 30:25 Obese individuals have more muscle mass, but it says nothing about the quality of that muscle. 31:15 Irrespective of weight loss, exercise can improve triglycerides and HDL. 32:35 Muscle is an endocrine system. 36:45Muscle mass is more important in fracture risk than bone quality. 38:15 Loss of muscle is linked with accelerated degradation of bone. 40:25 Bloodwork should include heart and arteries. 43:45 There is benefit to cardio. 45:45 You need to lift weights. 48:30 Women build muscle mass at half the rate of men. 52:35 Dr. Lyon recommends supplemental creatine, vitamin D, fish oil, and urolithin A. 54:30 Vegans should take branch chain amino acids. 57:25 Your first meal of the day should contain between 30 to 50 grams of protein. 58:35 The minimum amount of protein needed to stimulate muscle protein synthesis is about 30 grams, optimally 50 grams. 01:00:25 We cannot eat our way out of climate change. 01:06:50 As children grow, a critical natural strength develops.