The Importance of Weight Training, Protein, and Muscle

Muscle plays a powerful role in keeping us healthy and living longer, but most people start losing it after age 30—and that loss can drive chronic disease and early aging. The good news is that strength training and eating enough protein can help prevent this decline, improve blood sugar control, and reduce the risk of issues like diabetes, dementia, heart disease, and depression. Muscle isn’t just for movement—it acts like an organ, releasing special compounds called myokines that fight inflammation and support everything from brain function to hormone balance. Resistance training also boosts mood, sharpens memory, strengthens immunity, and supports better sex hormone levels as we age. To get the most out of it, aim for strength training two to four times a week, and make sure you're getting enough high-quality protein—especially at your first and last meals of the day. In this episode, I discuss, along with Dr. Gabrielle Lyon, why strength training, muscle, and protein intake are vital for a healthy metabolism, hormones, longevity, and much more. Dr. Gabrielle Lyon is board certified in family medicine and completed a combined research and clinical fellowship in geriatrics and nutritional sciences at Washington University in St. Louis. She completed her undergraduate training in nutritional sciences at the University of Illinois. Dr. Lyon is a subject-matter expert and educator in the practical application of protein types and levels for health, performance, aging, and disease prevention. She has continued to receive mentorship from Dr. Donald Layman, Ph.D., over the course of two decades to help bring protein metabolism and nutrition from the bench to the bedside. This episode is brought to you by BIOptimizers. Head to bioptimizers.com/hyman and use code HYMAN10 to save 10%. Full-length episodes can be found here: Why Weight Training Is Key to Longevity & Fighting Chronic Disease Top Muscle Health Secrets to Boost Longevity and Reverse Aging How To Get More Protein In Your Diet