SUP 018: Dr. Gabrielle Lyon on the need for a higher protein intake, and muscle centric medicine

Welcome back to Straight Up Paleo, where Christina Rice and Kara Halderman answer all of your health questions…straight up.

If you want to submit a question or comment, you can email us at or visit our website,


1:30 – Updates

7:00 – Sign up for Christina’s The Paleo Women Program!

8:45 – Introducing Dr. Gabrielle Lyon, a nutrition and cognition physician who specializes in muscle centric medicine. She runs the Ash Center for Comprehensive Medicine in NYC where she practices functional medicine.

11:40 – Join the Straight Up Paleo Pals Facebook group! You can send in questions here and also to

12:55 – Dr. Lyon introduces herself and talks about what muscle centric medicine is

14:00 – How muscle mass impacts the whole body

15:15 – Why are people afraid of protein?

17:50 – High protein and mTOR

20:28 – How much protein should you be eating?

21:50 – Why we need to increase protein as we age

23:00 – Quality protein vs. non quality protein

25:00 – Stimulating muscle turnover through diet and resistance training

26:00 – Why do some vegans and vegetarians get muscular?

27:15 – What Dr. Lyon recommends for training

29:05 – What you should eat for muscle recovery

30:50 – Is there an upper limit to protein?

31:30 – How protein fits in with the other macronutrients

33:50 –  How to balance calories and not become obsessive with them

38:30 – How to get enough protein intake

41:00 – Thoughts on protein powders

41:55 – Collagen as a protein

43:50 – Protein from plants and why it is not sustainable

47:00 – Leucine and mTOR

48:10 – Symptoms of too low protein

48:45 – Effects on protein on gut health

49:10 – Who should be on a low protein diet

50:40 – Ammonia toxicity on high protein diets

51:30 – Dr. Lyons thoughts on fasting

54:30 – Fasting and hormone/thyroid problems

56:55 – Calorie amount in a restrictive feeding window

57:40 – Leptin resistance and combating it

58:50 – HIIT and resistance training

1:02:50 – Thoughts on circuit and body weight workouts

1:04:15 – Cardio effects on muscles

1:04:50 – Defining “heavy lifting”

1:06:15 – Lifting heavy, yet having high body fat

1:07:20 – Thoughts on supersetting for cardio and Crossfit

1:09:15 – Find Dr. Lyon on her instagram @drgabriellelyon and her website!

Christina’s latest ebook, #NoSugarNoProblems: A Lovely Collection of Paleo Sweetener-Free Desserts, is now available! This ebook is filled with 30 paleo desserts (with plenty of vegan options) that are free of all sugar and sugar substitutes – cookies, brownies, cupcakes, puddings, milkshakes, cheesecake, cream pie, and more! No sugar, no stevia, no xylitol, no maple syrup, no honey, no erythritol, no bananas, and no dates! This is perfect for anyone who is on the Candida diet, ketogenic, low-carb, diabetic, low-FODMAP, paleo, primal, vegetarian, vegan, or just looking to limit their sugar intake! You can get your copy at under “ebooks” or at Use the code “straightuppaleo” for 20% off!

Are you in the Dallas area and looking for a private holistic chef to provide you with delicious, beautiful meals?! Email Kara at to learn more about her private chef services!

If you want to snag Christina and Kayleigh’s holiday ebook, head to or! Use the code “straightuppaleo” for 20% off at checkout! Gratitude: A Healthy Holiday Guide for a Paleo Thanksgiving has everything you’ll need for a stress-free, delicious holiday season! There are over 20 delicious paleo recipes inside (and most are vegan), a holiday planning checklist and calendar, and a ton of written content with tips on digestion, how to deal with family drama, what to do about holiday treats, how to exercise, the holiday mindset, and more!

Don’t forget to join our Facebook group, Straight Up Paleo Pals!

You can find Christina at, @addicted_to_lovely on Instagram, and on the Actually Adultish Podcast. You can also email her at for consultations.

You can find Kara at, @kara_boutit on Instagram, and on the Low Carb Conversations Podcast. You can also email her at for consultations.


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