Your Protein Needs, Your Optimal Body Composition

Your protein intake could be the reason you’re not making the kind of progress you want. If you’ve tuned into any of the Flipping 50 protein month content then you do have an idea about your protein needs. In case you missed it though, I’ve saved some of the best content for last. 

My guest is a podcast favorite when it comes to talking about your protein. 

My Guest:

Dr. Gabrielle Lyon is a Washington University fellowship-trained physician in Nutritional Science and Geriatrics and is board certified in Family Medicine and Osteopathic Manipulation. She completed her undergraduate degree in Human Nutrition, Vitamin, and Mineral Metabolism at the University of Illinois. Dr. Lyon works closely with the Special Operations Military and has a private practice in NYC.

In addition, her practice services the leaders, innovators, mavericks, executives in their prospective field. Dr. Lyon brings unparalleled results to her patients with personalized advanced nutritional interventions, metabolic and genetic testing, and behavioral action implementation.

She leverages evidence-based medicine with emerging cutting-edge science to restore metabolism, balance hormones, and optimizes body composition with the goal of a lifetime of vitality.

Questions we answer in this podcast:

There’s some controversy about eating animal protein and cancer – what do you say to the Flipping 50 listener who asked that?

Let’s review for listeners the difference between essential amino acids and Branch chain amino acids…

What about taking BCAA supplements? Women in the audience may be trying to get their protein in, and not be satisfying their goal. May be eating more plant than animal protein and not combining carefully calculated… and if either are true and a woman is struggling to gain lean muscle mass or to improve body composition… does your answer change for either one of those situations ?

What are your thoughts on intermittent fasting, protein consumption while doing IF, and for those women in midlife who are reducing intake to two meals a day basically –  brunch and early dinner ?

You’re at a favorite restaurant. You’re walking your talk. What does Dr Gabrielle Lyon order for dinner and why?

Connect with Dr Lyon:

Questions about your protein needs? Leave them at flippingfifty

Additional Resources: 

Stronger Tone & Define

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6 thoughts on “Your Protein Needs, Your Optimal Body Composition”

  1. Thanks for a terrific podcast. Two questions: 1) plant- vs. beef-protein supplements for women in their 70s working to regain as much muscle as possible. Do you recommend using beef-based supplement exclusivity? Right now I’m using a plant-based supplement in my pre-workout shake and after-workout smoothie. 2) What do you recommend to ensure the proper amount of protein in meals such as chili and hearty soups and salads. Do you recommend adding a scoop or two of a protein supplement when cooking soups/chili? It’s easy to get correct amount of protein when eating a chicken breast or a whole piece of beef, but I’m not sure I’m getting enough protein when eating chili/hearty soup and salad. Again thank you so much for this podcast.

  2. I’ve heard you need to drink more water when consuming more protein. Dr. Lyon didn’t address this and was wondering her thoughts! Amazing, eye opening podcast!
    thank you!

  3. Hi Shirley, You would either eyeball, or you would use math. 5 ounces of most animal protein is the recommendation. That’s your palm to first knuckle. Of course everyone has different sized hands but that’s a good estimate. Bigger than a deck of cards. When you use a pound of ground meat(16 oz)… and you get 4 servings of chili or soup from it, you get 4 oz in that. You can add the beans – approximate 1/2 cup say (but an incomplete protein so it’s not as high quality unless you add a grain like brown rice or instead add quinoa- a complete protein). Consider all the ingredients that go in.. and divide. Just math. You can listen to a follow up podcast about this as well to help clarify for you.

  4. Hi Pam, The bigger concert with drinking more water with protein is kidney function. If you were dramatically under-consuming protein to start and significantly increase your protein, it may have decreased your consumption of other foods (vegetables, fruits, grains that have more water content by nature). You may have been in a perfect storm. 1) constipation is also a problem for women who have optimized their protein intake suddenly. For that reason when I coach clients, I don’t s4t the arbitrary number as a goal, I step -by step a woman to the ideal. It’s exactly the way you approach a progressive exercise program or add water or add fiber. 2) kidney function is not compromised in apparently health adults by increasing protein to a healthy amount but for those with renal issues or the tendency toward less optimal kidney function always check with a physician and support healthy processing with additional water. 3) the occurrence of headaches less associated with increasing protein intake unless the other factors are present. Be thoughtful about your own changes if the protein took the place of other sources of water.

  5. Hi Gabby, I hope you’ve seen some of the live follow up sessions we did on this topic. In order to make a plant based (and it depends on which plant based you’re using- eg. pea? pumpkin? brown rice?) the amino acids profile of pea based for instance… is the reason I use nuts and seeds to top or within pea-based protein smoothies.. it’s not an accident. Nuts and seeds are higher in specific amino acids pea is low in. You’ve got to do your homework or work with someone who has.
    Chilis and soups… are math. Divide the amount of meat by the number of servings.. you’ll know if you’re getting 5 ounces. If not, you’ve got to get that amount of animal protein to reach complete EAA profile you want for muscle. Plant based? It’s going to take far more to reach adequate muscle protein synthesis than the number of grams of protein on a label because there isn’t even a close race between animal protein and plant based.

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