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Elite performance is not built in isolation, and longevity is not built by mastering a single discipline. Skeletal muscle and metabolic health require nutritional science, progressive resistance, and clinical precision. Movement quality and pain-free physical function require a completely separate expertise around how the body moves, compensates, and breaks...

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Dr. Gabrielle Lyon

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Walking supports cardiovascular health and is worth keeping in your routine. It does not, however, provide the mechanical tension required to stimulate muscle maintenance or growth, and it does not generate the bone-loading forces necessary to preserve skeletal density over time. Sarcopenia progresses without a direct resistance stimulus, regardless of how many steps you take. Longevity requires both. Walking is the floor. Resistance training is the intervention that protects your muscles and bones as you age.
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Walking supports cardiovascular health and is worth keeping in your routine. It does not, however, provide the mechanical tension required to stimulate muscle maintenance or growth, and it does not generate the bone-loading forces necessary to preserve skeletal density over time. Sarcopenia progresses without a direct resistance stimulus, regardless of how many steps you take. Longevity requires both. Walking is the floor. Resistance training is the intervention that protects your muscles and bones as you age.

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“The majority of joint and tendon pain that I see in adults is just another manifestation of metabolic disease.” - Howard Luks MD A real pleasure for Iñaki de la Parra and me to sit down with the Doc to discuss what actually drives health, performance, and longevity. Whether your goal is elite performance or moving well at 100… It all starts with metabolic health. Full podcast 👇
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“The majority of joint and tendon pain that I see in adults is just another manifestation of metabolic disease.” - Howard Luks MD A real pleasure for Iñaki de la Parra and me to sit down with the Doc to discuss what actually drives health, performance, and longevity. Whether your goal is elite performance or moving well at 100… It all starts with metabolic health. Full podcast 👇

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Muscle strength is arguably one of the most important predictors of healthspan and longevity—far more than muscle mass alone. Low muscle strength is associated with a 50% higher risk of early death. The good news is that strength can be regained at any age through resistance training, even in your 90s. One study showed that 90-year-old participants increased their strength by 174%, walking speed by 48%, and thigh muscle mass by 9% after just 8 weeks of high-intensity resistance training (PMID: 2342214). This highlights that age-related strength loss is primarily a reversible decline in muscle quality—not just lost muscle mass. But there’s another key piece: protein. For older adults, consuming about 1.6g/kg of body weight in protein daily has been shown to maximize gains in both muscle strength and mass. Combining resistance training with adequate protein intake is a game-changer for improving biological resilience, mobility, and overall quality of life as we age. I cover all this and more in Episode 97: The Science of Protein. It’s a must-watch for anyone looking to improve their health or help loved ones do the same. Watch Episode 97 now:
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Muscle strength is arguably one of the most important predictors of healthspan and longevity—far more than muscle mass alone. Low muscle strength is associated with a 50% higher risk of early death. The good news is that strength can be regained at any age through resistance training, even in your 90s. One study showed that 90-year-old participants increased their strength by 174%, walking speed by 48%, and thigh muscle mass by 9% after just 8 weeks of high-intensity resistance training (PMID: 2342214). This highlights that age-related strength loss is primarily a reversible decline in muscle quality—not just lost muscle mass. But there’s another key piece: protein. For older adults, consuming about 1.6g/kg of body weight in protein daily has been shown to maximize gains in both muscle strength and mass. Combining resistance training with adequate protein intake is a game-changer for improving biological resilience, mobility, and overall quality of life as we age. I cover all this and more in Episode 97: The Science of Protein. It’s a must-watch for anyone looking to improve their health or help loved ones do the same. Watch Episode 97 now:

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Jews in Brooklyn are burning the flag of the Zionist state of Israel. Israel is not a Jewish state. Being against Israel and Zionism does not make you an anti-Semite. The Zionist movement is not a movement of and righteous men, but a movement of men without faith.
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Jews in Brooklyn are burning the flag of the Zionist state of Israel. Israel is not a Jewish state. Being against Israel and Zionism does not make you an anti-Semite. The Zionist movement is not a movement of and righteous men, but a movement of men without faith.

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Supplementing with protein during strength training can increase gains in muscle size by approximately 27%, even when baseline protein intake is already considered adequate. The current RDA for protein, 0.8 grams per kilogram of body weight per day, is meant to prevent deficiency, not to optimize muscle growth or performance. Increasing intake to 1.5x the RDA leads to greater improvements in both muscle size and strength when combined with resistance exercise. Doubling the RDA is even better. Meta-analyses suggest that around 1.6 g/kg/day of protein is sufficient to maximize gains in muscle strength and fat-free mass, with potential (though smaller) benefits observed at higher intakes up to 2.2 g/kg/day for those aiming to fully optimize muscle growth and recovery (like athletes). This highlights how conservative the RDA truly is and why higher protein intakes are important, particularly for individuals engaging in regular strength training or other forms of physical activity.
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Supplementing with protein during strength training can increase gains in muscle size by approximately 27%, even when baseline protein intake is already considered adequate. The current RDA for protein, 0.8 grams per kilogram of body weight per day, is meant to prevent deficiency, not to optimize muscle growth or performance. Increasing intake to 1.5x the RDA leads to greater improvements in both muscle size and strength when combined with resistance exercise. Doubling the RDA is even better. Meta-analyses suggest that around 1.6 g/kg/day of protein is sufficient to maximize gains in muscle strength and fat-free mass, with potential (though smaller) benefits observed at higher intakes up to 2.2 g/kg/day for those aiming to fully optimize muscle growth and recovery (like athletes). This highlights how conservative the RDA truly is and why higher protein intakes are important, particularly for individuals engaging in regular strength training or other forms of physical activity.

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Most people don't need more protein to build muscle. They need to train more. Protein isn’t the main driver of adaptation, training is. Muscle growth, strength, and metabolic health are primarily stimulated by mechanical tension and progressive overload, not just a higher protein intake. Protein’s role is supportive. It helps repair and build after you’ve given your body a reason to adapt. But without a meaningful training stimulus, more protein doesn’t translate into better outcomes (e.g., more strength, greater lean mass).
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Most people don't need more protein to build muscle. They need to train more. Protein isn’t the main driver of adaptation, training is. Muscle growth, strength, and metabolic health are primarily stimulated by mechanical tension and progressive overload, not just a higher protein intake. Protein’s role is supportive. It helps repair and build after you’ve given your body a reason to adapt. But without a meaningful training stimulus, more protein doesn’t translate into better outcomes (e.g., more strength, greater lean mass).

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If your goal is to lose fat, the last thing you want to lose is your muscle. Muscle is one of the greatest predictors of longevity. It helps regulate blood sugar, improves insulin sensitivity, and acts as a powerful metabolic engine. As you age, maintaining strength becomes even more important. Research has linked factors like grip strength and muscle mass to healthier aging and longevity. The message is simple: if you want to live a long time, lift heavy weights.

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“Muscle is the organ of longevity, and the way to support healthy muscle is through both resistance training and dietary protein.” Dr. Gabrielle Lyon tells Lawrence Jones III on FOX & Friends why protein is so critical to maintaining good health.
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“Muscle is the organ of longevity, and the way to support healthy muscle is through both resistance training and dietary protein.” Dr. Gabrielle Lyon tells Lawrence Jones III on FOX & Friends why protein is so critical to maintaining good health.

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"palestinianism is NOT a movement to achieve independence and a state. Their goal is that the Jews DON'T have a state. They had many opportunities to have a state and they refused them all. No other movement in history acted this way"
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"palestinianism is NOT a movement to achieve independence and a state. Their goal is that the Jews DON'T have a state. They had many opportunities to have a state and they refused them all. No other movement in history acted this way"

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The America First movement is built on love for country. It's built on love for one another, and it's built on patriotism. And there is not a darn thing wrong with that. The people who've been attacking us and falsely claiming that we're hateful and bad people—that is where the problem lies. That's got to stop.

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Diligently and consistently training is essential to maintaining your strength and your health. Always warm up your weights moving from light to heavier before starting your sets. Don’t go heavy and start cold, that leads to injury. Also, practice good movement at lighter weights so that you move well when the bar is heavy. Check your ego at the door and have fun! 🤩
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The Patriots are outmarching Antifa by the thousands. This is a powerful reaction to last week’s chaos, with well-known activists and personalities showing up in force. The patriotic movement is growing fast and it’s not slowing down.

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Zandile Dabula (Gudluza) your remarks show a serious misunderstanding of what it means to protect the sovereignty of a nation. Sovereignty is not declared through words, it is built, defended, and sustained through the understanding of the frontline state. The frontline state is not just a point on a map. It represents a nation’s strength, its readiness to defend its people, and its commitment to guard political independence. It is where sovereignty is proven, not proclaimed. To speak of sovereignty while ignoring the role of the frontline state is to miss the essence of leadership and defense. Sovereignty without awareness of the frontline is a hollow idea, one without grounding or protection. True sovereignty exists when a nation knows its line of defense and is prepared to stand firm behind it. Anything less is a performance, not protection. A true leader must carry the weight of their history with pride, understanding that the struggles, sacrifices, and victories of the past shape the decisions of the present.
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Zandile Dabula (Gudluza) your remarks show a serious misunderstanding of what it means to protect the sovereignty of a nation. Sovereignty is not declared through words, it is built, defended, and sustained through the understanding of the frontline state. The frontline state is not just a point on a map. It represents a nation’s strength, its readiness to defend its people, and its commitment to guard political independence. It is where sovereignty is proven, not proclaimed. To speak of sovereignty while ignoring the role of the frontline state is to miss the essence of leadership and defense. Sovereignty without awareness of the frontline is a hollow idea, one without grounding or protection. True sovereignty exists when a nation knows its line of defense and is prepared to stand firm behind it. Anything less is a performance, not protection. A true leader must carry the weight of their history with pride, understanding that the struggles, sacrifices, and victories of the past shape the decisions of the present.

𝔹𝕝𝕖𝕤𝕤𝕚𝕟𝕘 𝕋𝕤𝕙𝕖𝕘𝕠 𝕆𝕣𝕒𝕥𝕚𝕝𝕨𝕖

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𝓜𝓐𝓖𝓐 𝕏 𝓣𝓘𝓜𝓔𝓢 𝓓𝓐𝓘𝓛𝓨 𝓝𝓔𝓦𝓢🇺🇸

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Gogan: One of the most common issues in animation is how weight is handled when characters interact with objects. A light prop and a heavy one require completely different timing, spacing, and body mechanics. These subtle differences make a performance believable. ...

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