Gabrielle Lyon Part 2
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Why is the first meal of the day the most important for building muscle after 40?
In part one of my conversation with doctor Gabrielle Lyon. A board certified family medicine physician and founder of the Institute for Muscle Centric Medicine. We challenged decades of conventional wisdom about women's health. We talked about why skeletal muscle is the foundation of healthy aging, why so many women are dramatically underconsuming protein, and why building and preserving muscle must be at the center of every conversation about longevity. Now it's time to get practical. In this episode, Dr. Ly breaks down exactly how much protein women really need. She explains why anabolic resistance changes the equation after midlife and how resistance training, hormone therapy, and even GLP1 medications fit into the picture.
She also gets into when you should be eating protein throughout the day and why sleep matters just as much as the workout itself. We also tackle one of the biggest questions I hear from women every day. Which is how you actually build and keep muscle in your 40s, 50s, 60s, and beyond. Part one explained why muscle matters. And this conversation gives you the roadmap for protecting it. I'm Dr. Mary Claire Haver, a board-certified obstetrician and gynecologist, and certified menopause practitioner and adjunct professor at the University of Texas Medical Branch. Welcome to Unpaused, where we cut through the silence and talk about what it really takes for women to thrive in the second half of life. The views and opinions expressed on Unpaused are those of the talent and guests alone, and are provided for informational and entertainment purposes only.
No part of this podcast or any related materials are intended to be a substitute for professional medical advice, diagnosis, or treatment. So I hear a lot about when we should eat protein. You you talked about thirty to fifty grams. Like, is the amount per day more important than when per day? And is there a wrong time to eat protein or a right?
Time to eat protein? From a practical standpoint, that first meal when you are coming out of an overnight fast is important. Okay. It doesn't matter when that is, but you are in a catabolic state. Catabolic state is when you're in a breakdown state. You're not feeding overnight. We were meant to eat in discrete time periods, unlike rodents, who are, you know, 24 hours ad-limited feeding nocturnal beings, but humans. We are meant to eat in discrete meals. So that first meal of the day when you are coming out of an overnight fast. is really important. Doesn't matter when you eat it. Doesn't have to be eight in the morning or six in the morning, doesn't have to be before training or after training. But getting that first meal right at thirty to fifty grams and closer probably to fifty to stimulate mTOR, which is in skeletal muscle, is going to be critical if the listener or viewer only did that one thing.
That is enough just based on those early 2000 studies and they've been replicated. So now we have a large body of evidence. This will change body composition. If they do nothing else.
Amazing.
And there's a there's more to address there. First meal is really important also before you go to sleep, the last meal of the day, and not necessarily an hour before you go to sleep, but that last meal of the day is also really important. So you're bookending both Both days. Should or both times once a day.
We talked a little bit about protein timing around training. So you s you're saying just get the protein
in? I mean, there's a little nuance here. Again, all studies, to my knowledge, are done with that first meal of the day because it's easier to have a kind of a clean slate from a measuring perspective. But if you are eating a higher protein diet, closer to one point two to one point six, if you are plant based, you have to be at the higher end, one point six, then protein timing doesn't matter as long as the totality of protein you're getting in. Okay. That being said. Still, we have great data that that first meal at thirty to fifty grams of protein affects satiety, affects body composition.
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Chapters
8 chapters
1
Why is the first meal of the day the most important for building muscle after 40?
0:00–7:45
2
How much protein should women aim for in each meal to overcome anabolic resistance?
7:45–15:37
3
What is anabolic resistance and how does it change the effectiveness of diet and training with age?
15:37–23:11
4
How can essential amino acids and creatine boost protein quality without eating large volumes of food?
23:11–31:07
5
What does a 50‑gram high‑quality protein breakfast look like in practice?
31:07–38:11
6
How should resistance training be programmed for women over 50 to maximize muscle stimulus?
38:11–45:41
7
What role do hormones, sleep, and GLP‑1 medications play in muscle health for aging women?
45:41–52:54
8
What three actionable steps can listeners take today to stay strong and avoid frailty in later life?
52:54–1:01:03
Speakers
2 identifiedMore from unPAUSED with Dr. Mary Claire Haver
Muscle is the Organ for Longevity with Dr. Gabrielle Lyon
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Melinda French Gates Is Fighting to Close the Menopause Funding Gap
Testosterone Is Not a Male Hormone: Levels, Dosing, and What It Does During Menopause
Dr. Mary Claire Haver on Menopause: Recorded Live from LA with Dr. Rena Malik
Listen Again: Build Strength, Live Longer: The Menopause Longevity Blueprint with Dr. Vonda Wright