Spotlights by Melissa Westphal 12/16
Interview with Dr. Gabrielle Lyon
Board-Certified Family Physician and New York Times Bestselling Author
Why is it important to invest in your skeletal muscle?
Skeletal muscle is far more than a means for physical strength or aesthetics—it is a central organ for overall health and longevity. Skeletal muscle drives metabolic processes and acts as a reservoir for amino acids, supporting the body during times of illness or injury by providing essential building blocks for repair.
Healthy muscle also serves as a protective mechanism against chronic diseases such as type 2 diabetes, cardiovascular disease, and sarcopenia (a condition characterized by the progressive loss of muscle mass and function with age). Beyond metabolic benefits, increasing muscle mass strengthens bones and improves mobility. This, in turn, enhances your ability to perform daily activities, increases resilience against age-related decline, and improves overall quality of life.
With exercise, skeletal muscle secretes myokines, hormone-like proteins released during muscle contraction, which underscores its role as an endocrine organ. These myokines contribute to anti-inflammatory effects, regulate metabolism, and even support cognitive health by promoting the growth of new brain cells. When viewed as a whole, investing in skeletal muscle is investing in your body’s ability to age well, stave off chronic diseases, and lead a more vital, capable life.
Why is protein significant in your diet?
Protein is the foundation for building and maintaining skeletal muscle, making it a critical component of a healthy diet. It provides the body with essential amino acids, the building blocks of protein that are required for muscle repair, recovery, and growth. Muscle is a dynamic tissue that responds directly to protein intake, utilizing it to rebuild after exercise and stimulate the growth of new tissue. This nutrient-sensing capacity of muscle ensures that sufficient and high-quality protein in the diet translates into better muscle health.
Protein also helps regulate hunger and energy levels. Unlike carbohydrates, which can cause spikes and crashes in blood sugar, protein provides sustained satiety, making it an effective tool for controlling appetite and managing weight. This is particularly important in aging populations, where adequate protein intake can help to preserve muscle mass, especially when paired with regular resistance training.
Protein plays a crucial role in supporting metabolic health. Muscle’s ability to metabolize carbohydrates and fats efficiently depends on the health of muscle tissue, which is maintained through adequate protein intake that supports muscle repair and preservation. For individuals engaging in physical activity, protein intake is crucial for muscle recovery.
For optimal results, I recommend adults aim for 1 gram of protein per pound of ideal body weight per day. To maximize, I prioritize at least 30–50 grams of high-quality protein at the first and last meal, particularly focusing on high-quality protein sources (mostly animal-based).
How can we rise above physical and mental challenges to prioritize our health?
Prioritizing health requires a mindset shift that pairs determination with practical, consistent strategies. The key lies in adopting a growth mindset—believing in your capacity to change and thrive through effort and learning. This perspective allows individuals to replace self-limiting beliefs such as “I’m too old” or “I can’t do it” with empowering statements like “I’m still learning” or “This will get easier with practice.”
A growth-oriented mental framework helps tackle challenges head-on. Instead of fearing failure or obstacles, this mindset reframes them as opportunities to learn and improve. Pairing this mental approach with internal discipline provides the structure necessary to establish healthy habits. For example, setting realistic, actionable standards—such as committing to daily resistance training or building protein-forward meals—creates a roadmap for success without overwhelming the individual.
Physical and mental health are deeply interconnected, and progress in one area reinforces the other. Resistance training, for instance, not only builds physical strength but also triggers the release of myokines, which improve mood, brain function, and overall well-being. This physiological boost helps sustain the mental resilience needed to stay consistent with health practices. Moreover, viewing health as a long-term commitment rather than a short-term goal cultivates resilience, making it easier to rise above everyday setbacks like fatigue, stress, or emotional eating.
Ultimately, prioritizing health requires both mindset and action. By cultivating a disciplined yet flexible approach, leveraging the power of healthy muscle through training and nutrition, and focusing on incremental progress, individuals can overcome barriers to achieve lasting wellness.
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