🎨 Build Healthy Skeletal Muscles to Live Longer and Healthier

At a Glance:

• 5 simple changes for better muscle health and longevity
• Why resistance training and high-quality protein are key
• How to fuel your body with the right meals
• Strategies to balance exercise and nutrition for healthy aging

Last week, I listened to a longevity podcast by Dr. Gabrielle Lyon, hosted by Andrew Huberman. I pulled together some great tips and here’s what I’m going to implement to boost my health:

1. Prioritize Skeletal Muscle Health

Healthy muscles are the foundation of a long, active life. Dr. Lyon says muscle is the organ of longevity, and being under-muscled—even if you’re not overweight—can still lead to disease. Regular resistance training, 2-3 times per week, is crucial for preventing muscle loss as we age​.

I’m committed to regular strength training to build muscle and stay active well into my later years.

2. Focus on High-Quality Proteins

Not all proteins are equal. Quality matters. Animal proteins are rich in leucine, the key amino acid for muscle growth​. While plant-based proteins work, they often come with more carbs, so balance is important.

What's the goal?

1g per 1 pound of IDEAL (not current) body weight.

I’m focusing on lean meats, eggs, and fish to hit my protein goals—while staying mindful of my overall intake.

3. Add More Protein to Breakfast

I’m upgrading my breakfast game. I’ll be adding more eggs and other protein-heavy options to my morning routine. I used to have 3 sweet breakfasts a week, but I’ll now limit that to one and have more protein-rich options daily. Getting 30-50g of protein in the morning helps support muscle health and keeps me full longer​.

4. Structure My Meals for Success

Meal timing and composition matter. Dr. Lyon pointed out that starting and both starting and ending your day with protein (40-50g) is important as it helps with muscle synthesis​.

I’ll make sure I’m eating quality proteins throughout the day and will be more mindful of when and how I consume carbs.

5. Stay Consistent with Training and Add HIIT

Resistance training is essential, but Dr. Lyon also highlighted the power of high-intensity interval training (HIIT)​. It’s efficient and effective for both muscle and cardio health.

When I can’t fit in a full workout, I’ll walk at least 10k-15k steps to keep moving.

Pro tip: Here is my favourite 7 minute morning routine from Cris Heria - you can do it anywhere! And if you don't have 7 minutes in the morning, just get up 7 minutes earlier! :)

Final Thoughts

I realize there are a lot of controversial opinions about Andrew Huberman, and that made me stop listening to his podcast for a while. But I can’t deny the quality of the guests he invites. So, I came back to it for the guests.

You might like Huberman or hate him. But no matter what your opinion is, the science behind his content is solid and thought-provoking.

I encourage you to listen to this podcast and see what you take away from it—it’s packed with science-backed information that’s worth your time.

Also here you can find great resources about The Lyon Protocol.