Why I'm Loving Dr. Gabrielle Lyon's Emphasis on Building Muscle
As a fitness and nutrition coach, I'm always looking for the latest research and expert opinions to help my clients live healthier lives. Recently, I've been really impressed with Dr. Gabrielle Lyon's focus on building muscle to prevent sarcopenia and other age-related illnesses. Her approach is refreshing and backed by solid science, making it a game-changer for anyone looking to improve their long-term health.
What Is Sarcopenia?
Sarcopenia is the gradual loss of muscle mass that happens as we age. This loss of muscle can lead to weakness, decreased mobility, and an increased risk of falls and fractures. But it’s not just about physical strength – sarcopenia is linked to a host of other health issues, including metabolic problems, cardiovascular disease, and even cognitive decline.
We're Not Overfat, We're Undermuscled
Dr. Lyon has a unique perspective on the health crisis we're facing today. While many people focus on the problem of being "overfat," she emphasizes that a significant issue is that we're actually "undermuscled."
Think about it: when you look at the average person, especially as they age, it’s not just the extra fat that’s concerning – it’s the lack of muscle. Muscle isn’t just for bodybuilders or athletes; it’s essential for everyone. Here are some reasons why building and maintaining muscle is so important:
Better Metabolism
Muscle tissue is metabolically active, which means it burns more calories at rest compared to fat tissue. This can help with weight management and reduce the risk of metabolic diseases like type 2 diabetes. A healthy metabolism also means you have more energy and feel better overall.
Lower Chances of Chronic Diseases
Having more muscle mass has been linked to a lower risk of several serious diseases:
Heart Disease: Muscle helps to keep your heart healthy by improving blood flow and reducing the strain on your cardiovascular system.
Dementia: Studies show that maintaining muscle mass can protect against cognitive decline and diseases like Alzheimer’s.
Cancer: Strong muscles support a healthy immune system, which can help in the fight against cancer.
The Benefits of Muscle as We Age
Dr. Lyon points out that building and maintaining muscle is like having a health insurance policy for your body. As we age, muscle mass naturally declines, but strength training and proper nutrition can slow down or even reverse this process. Here are some key benefits:
Improved Physical Function
With more muscle, everyday tasks like climbing stairs, carrying groceries, or playing with your kids or grandkids become easier. You stay independent longer and enjoy a higher quality of life.
Enhanced Mental Health
Exercise, particularly strength training, is known to boost mood and reduce symptoms of anxiety and depression. Keeping your mind sharp is just as important as keeping your body strong.
Better Balance and Reduced Injury Risk
Stronger muscles improve your balance and coordination, which helps prevent falls – a leading cause of injury in older adults. This means fewer fractures and quicker recovery if you do get injured.
How to Get Started
If you're inspired and want to start focusing on building muscle, here are a few tips:
Strength Training: Incorporate weightlifting, resistance band exercises, or bodyweight exercises into your routine.
Protein-Rich Diet: Make sure you're eating enough protein to support muscle growth.
Consistency: Building muscle takes time and effort. Stay consistent with your workouts and nutrition plan to see the best results.
Get help from a coach: Sign up for one-to-one coaching or get your own personalized plan.
