551. Be Built to Last: Maintaining Muscle with Dr. Gabrielle Lyon and JJ Virgin

Thermic Effect

Protein's high thermic effect plays a crucial role in weight management and metabolic enhancement. JJ Virgin explains that protein not only burns more calories during digestion compared to fats and carbs but also helps in preserving muscle mass while losing fat, especially important as we age 1. She emphasizes the importance of consuming enough protein to combat anabolic resistance, which makes muscle building harder after 40 2. Virgin notes, "The biggest way to fail on a weight loss program is to be hungry and have cravings," highlighting protein's role in satiety and reducing cravings 3.

   

Protein Timing

Optimal protein intake involves strategic timing and amounts to support muscle health and metabolic function. Virgin suggests aligning protein consumption with the body's circadian rhythm, recommending a bolus of protein in the morning to trigger muscle protein synthesis 4. She advises against long fasting periods in the morning, as they can lead to muscle breakdown 5. Virgin shares, "I found that I could work out 30% harder when I had the right fuel on board," emphasizing the importance of fueling workouts properly to maximize performance and muscle synthesis 6.