Is it Worse to Be Overfat or Under Lean?

Episode 633 1h 11m


If we want to age as well as possible, maintain function and strength, and stay independent as we age, there is a key area of our physiology that we need to pay attention to: muscle.

Skeletal muscle is the currency of aging; it’s an essential lever in maintaining optimal metabolic health, reducing body fat, and supporting longevity. And a major piece of building and maintaining muscle is protein consumption—which is often a controversial topic in the nutrition space.

Today on The Doctor’s Farmacy, I talk with Dr. Gabrielle Lyon about the science of muscle mass, protein sources, and healthy aging and how we can all pay attention to these things in our daily lives.

Many people are confused about how much protein they should be eating. Dr. Lyon and I break down the right amount for optimal muscle synthesis and maintenance versus what the government’s Recommended Daily Allowance suggests, and discuss what that looks like for each meal of the day. We also talk about essential amino acids and why they are such an integral part of building lean body mass.

Dr. Lyon and I talk about the best sources of protein from a muscle-centric point of view, as well as the connection between dietary protein and mTOR. I like to call mTOR a “longevity switch,” and when and what we eat are two of the many factors that influence it.

We also talk about the research on protein to reduce hunger and cravings, the best time to eat your highest protein meal of the day, and what Dr. Lyons’ daily diet and exercise routine look like.

This is a really interesting conversation with lots of actionable steps you can take starting today.


This episode is brought to you by BiOptimizers, Rupa Health, and InsideTracker. The Doctor’s Farmacy podcast works with a select group of sponsors to allow for ongoing production and allow it to be zero-cost to anyone who wishes to listen to and watch the podcast.

Topics Covered

  • Why muscle is key to overall health and longevity


  • How much protein should you eat vs the government’s Recommended Dietary Allowance


  • Essential amino acids, animal vs plant sources of protein, and building muscle


  • How much protein do you need to eat with each meal?


  • Research showing that dietary protein will reduce hunger and cravings


  • High-protein food sources


  • Is meat bad for your health?


  • Stimulating mTOR, our “longevity switch”


  • Muscle-centric medicine


  • Dr. Lyon’s daily diet and exercise routine


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Ep. 633 - Is it Worse to Be Overfat or Under Lean?