Mark Bell's Power Project - Power Bite 3: Dr. Gabrielle Lyon - Protein is EVERYTHING

Episode Date: November 19, 2019

Today's Power Bite comes from Dr. Gabrielle Lyon in episode 122. Gabrielle lays out the benefits of high protein consumption and explains how Protein is EVERYTHING.  Listen to the entire episode on all platforms here: https://lnk.to/GLyon Subscribe to the Podcast on on Platforms! ➢https://lnk.to/PowerProjectPodcast Visit our sponsors: ➢Piedmontese Beef: https://www.piedmontese.com/ Use Code "POWERPROJECT" at checkout for 25% off your order plus FREE 2-Day Shipping on orders of $99 ➢Perfect Keto: http://perfectketo.com/powerproject Use Code "POWERPROJECT" at checkout for 15% off your order! ➢Quest Nutrition: https://www.questnutrition.com/ Use code "MARKSQUEST" at checkout for 20% of your order! ➢SHOP NOW: https://markbellslingshot.com/ Enter Discount code, "POWERPROJECT" at checkout and receive 15% off all Sling Shots FOLLOW Mark Bell ➢ Instagram: https://www.instagram.com/marksmellybell ➢ Facebook: https://www.facebook.com/MarkBellSuperTraining ➢ Twitter: https://twitter.com/marksmellybell ➢ Snapchat: marksmellybell Follow The Power Project Podcast ➢ Instagram: https://www.instagram.com/MarkBellsPowerProject Follow Nsima Inyang ➢ Instagram: https://www.instagram.com/nsimainyang/  Podcast Produced by Andrew Zaragoza ➢ Instagram: https://www.instagram.com/iamandrewz

What's up everybody, it's Andrew, producer and co-host of Mark Bell's Power Project Podcast here today with a Power Byte. What is that? Well, a Power Byte is a highlight clip from a podcast that you might have missed in the past and today's episode is from episode 122 with Dr. Gabrielle Lyon. She breaks down the overconsumption of bad food, the underconsumption of protein, and basically how protein is the foundation for literally everything. And what better sponsor for today's power bite than our favorite source of

protein certified Piedmontese beef. You guys know we're huge fans of it. We want to make you fans of it. Head over to piedmontese.com. That's P I E D M O N T E S E.com at checkout, enter a promo code power project for 25% off your order. And if your order is 99 and above you get free two-day shipping please enjoy this power bite if you guys like what you're

hearing uh check the show notes to listen to the entire episode on all platforms peace my brother and i we're working on a film uh so far it's very broad category of being on nutrition. But we're trying to, you know, help solve some of this mystery or not even mystery, I guess, but it sort of seems like a mystery because when you ask one expert to the next, there's a lot of dispute. You know, one person will say, hey, you need more vegetables. The next guy will say, hey, vegetables aren't even healthy. They're not even digestible. The next person will say, hey, what are you doing eating all that meat? It's a carcinogenic. What's going on? Some people will say the carbs will

cause all these problems. And it gets to be, it confuses a lot of people, right? And so some people just, even though they know the answer lies in the middle, which is almost always the case, they just kind of put their hands up and say, I don't know what's going on. So America continues to get heavier, to get fatter, to be more and more unhealthy, I guess you'd say. What do you think is kind of the number one thing that we're facing, trying to get over some of that? Do you think it's really, is it really just the food? I know that you want people to, you know,

have the food down and exercise and everything in combination. But if you had to kind of pick one over the other, do you think the food is probably the main culprit? Yeah. I mean, of course, there's changes in hormonal status because of the high-stress lifestyle. Nutrient deficiencies, of course. Thyroid problems. Environmental toxins definitely affect the body in those ways in terms of optimizing weight. But when it comes to obesity and when it comes to the obesity epidemic, we have to start with the obvious.

And the obvious is overconsumption of food, overconsumption of processed foods. And that is really essential. And when you look at different experts, we all have our different thing, right? Protein is my thing. I'm a low carbohydrate person. I think animal-based proteins are exceptional. You ask another guy and like you said, you know, you should just be eating vegetables or you should be on a vegetarian vegan diet. There's something to be said for bio-individuality. And I think that once you find what works for that person, it is truly exceptional, right? So some people I've seen do incredibly well on a ketogenic diet.

So even if you do control for calories, some people do better on a higher carbohydrate and some people do better on a lower carbohydrate and really kind of defining what that is. Right. And some people do better on a lower carbohydrate and really kind of defining what that is. Right. And when a person finds that, then it tends to result in much more advanced health and wellness for that person. Right. And then have you seen this in your practice?

Like if you're going to have carbohydrates, then that may be something else has to give somewhere else. Like so if you have carbohydrates, maybe you got to eat less fat. And if you don't have the carbohydrates, maybe you have to eat more fat. At the end of the day, calories count no matter what people say. So the calories are metabolized differently. Yes, if it comes from protein, which has a high thermal effect versus if it comes from fat or if it comes from carbohydrates. if it comes from fat or if it comes from carbohydrates. With that being said, if you control for calories,

people will do better on different macronutrient breakdown. My patients, I tend to start them on what people would consider a higher protein diet. I would consider an optimal protein diet. And, you know, I mean, that's kind of where I start them because in my practice, I always measure skeletal muscle mass. I always measure body fat. I'm always tracking blood glucose levels and a whole bunch of other tests. Right. Does the individuality seem to come in the carbohydrates more so than anywhere else?

Put most people on the standard American diet where they're eating half of their body weight in grams of protein a day. You bump up their protein. You probably kind of almost see instant results. And then the carb is probably where you see the individuality, right? I would say you adjust their carb, you get their protein stable, you adjust their carbohydrates, and definitely their body composition improves. Right. So. Yeah.

And so another thing that the protein or I'll have you explain it rather. What are some things that the protein is really doing for somebody? Like what are the top two or three things that it's doing for somebody to help them? Well, number one, it allows you to maintain your muscle mass. Right. So we know that you need a certain amount of protein distributed throughout the day to help maintain that muscle mass, right? And especially as you age. So there's something called anabolic resistance that happens once puberty ends. And as say 40s, you need to have a certain bolus amount, which is where that two and a half grams of leucine, which is one of the branched chain amino acids come from, have that distributed throughout the day in a certain amount is really essential. And protein is the foundation for everything.

So really it is the black sheep of the macronutrient family because it has a face. It's incredibly emotional for people. So I think it's really skewed the science because when you mix emotion with facts, it becomes very challenging. It's an interesting thing because it's the one that gets talked about the least. Right. You know, everyone's shouting about carbs. Right. You know, high fat and everyone's kind of shouting about these different things.

And they're not really talking that much about the protein. Right. But correct me if I'm wrong. The protein, you know, it's four calories per gram, but it doesn't even get assimilated that way. Correct? Well, it gets assimilated that way. When you think about protein, you think about it, it is more challenging for the body to digest and absorb, right? Because you have to get rid of the nitrogen group. And with higher protein, it increases fatty acid oxidation. There's many

things that protein does. Helps feed immune cells, has glutamine, right? You generate arginine for blood pressure. So when you kind of get your foundation, as with anything foundation in life, right? I think about things kind of in a dualistic way. So you think about life foundation, and then you think about the lifestyle foundation. So when the foundation is in place and that foundation for almost everybody should be protein i mean i can't even imagine someone that it's not unless they have a illness can we have too much protein though because like we've been told for so long that you can only digest so much per serving and whatnot so so you can only so you digest all the protein that you intake whether there's benefit from going

from 30 to 70 no but you digest all of it. And they've done studies up to three grams per kilogram per pound body weight, and they haven't seen any negative effects. I have meals sometimes where I probably have 100 grams of protein in a meal. And you're still here. I'm still here. I'm totally fine. The body can handle it, unless you have kidney disease or you have some kind of issue where you can't handle that amount of protein. There should be no reason. What happens is I'm like, I just think I got to keep adding protein to everything.

And then by the time I sit down and actually look at what I'm eating, because I'm eating with my eyes rather than like really paying attention to what's going on. I'm like, oh, my God, it's probably like 80, 90, 100 grams of protein sitting here in front of me right now. Sounds awesome, though. It is. Sounds delicious though. It is great. How much protein are you eating now? You know, I'm very guilty of not counting anything. I don't count anything. How about you?

Do you count stuff? I have an idea. I'm probably at 200 grams. Yeah. For the bodybuilding stuff, he wanted me at like 350 a day. And I think I just ended up there because I ate six times a day and you know got you know I don't know 60 grams of protein per meal or whatever whatever that math ends up being but it was somewhere in that neighborhood um I messed around with all different kinds of stuff though over the years you know some of the recommendations from Charles and some recommendations

I've gotten from different bodybuilders and stuff I've done you know two uh you know double my body weight in grams approach I've done 500 grams of protein a day i've done you know two uh you know double my body weight in grams approach i've done 500 grams of protein a day i've done all kinds of different things and um i like to eat but i don't have a crazy appetite um and that'll that'll like come and go depending on what i'm doing the more accurate i am with my food usually my appetite will go up a little bit um probably just because everything I'm eating is healthier so my body's probably regulating everything a little bit better but yeah normally I just probably eat I probably eat about 300

grams of protein a day and I weigh about 250 or so 240 okay somewhere in that neighborhood so okay yeah I mean so again I come from the perspective that if you're going to have calories, the majority of those calories should come from protein. Whether there's a difference between 1.8 grams per kilogram versus 2.4 grams per kilogram to gain, you know, per pound body weight or per kilogram body weight to generate muscle. I don't know if there's a difference. I mean, you could probably get away with 1.8 just as well as 2.4, but probably good to try different things at different times a year. And depending on your training and everything else,

right. It's true.