Build Your Health Foundation

A high-intensity interval training (HIIT) routine designed to improve cardiovascular health and metabolic function, complementing the resistance training program.

• Improved cardiovascular fitness
• Enhanced metabolic health and insulin sensitivity
• Increased fat burning and improved body composition
• Time-efficient workout for busy schedules
• Potential anti-aging effects through improved cellular health

Recommendation: Perform this HIIT routine 2-3 times per week, ideally on non-resistance training days or separated by at least 6 hours from your strength workouts. Listen to your body and adjust the intensity as needed to prevent overtraining.

In this episode, host Dr. Gil Blander welcomes Dr. Gabrielle Lyon, a board-certified family physician and New York Times bestselling author of "Forever Strong".

• The growing epidemic of sarcopenia (loss of muscle mass and strength)
• Impact of GLP-1 medications on muscle loss
• Importance of muscle health for overall longevity
• Introduction to the concept of "muscle span"
• Role of skeletal muscle as a metabolically active organ
• Best practices for building and maintaining muscle throughout life
• Public misconceptions about prioritizing current needs over future health
• Importance of preventative measures like strength training
• Complexities of protein consumption and daily protein goals
• Nutritional needs for healthy aging
• Misconceptions regarding hormone replacement therapy
• Importance of muscle-centric medicine

• Name: Dr. Gabrielle Lyon
• Company: Dr. Gabrielle Lyon
• Noteworthy: Physician and New York Times bestselling author specializing in muscle-centric medicine and longevity
• Find her on: LinkedIn, Instagram

• [00:01:09] Meet Dr. Gabrielle Lyon
• [00:06:09] The Importance of Muscle Health
• [00:09:37] Writing and Impact of 'Forever Strong'
• [00:14:45] The Role of Skeletal Muscle
• [00:21:54] Building and Maintaining Muscle
• [00:26:40] The New Epidemic: Muscle Loss
• [00:30:22] Optimizing Health with InsideTracker
• [00:39:41] The Importance of Healthy Skeletal Muscle
• [00:43:03] The Reality of Aging and Taking Action
• [00:45:43] Hormone Replacement Therapy: A Controversial Topic
• [00:53:52] Understanding Dietary Protein
• [01:00:23] Protein Consumption and Distribution
• [01:03:33] The Role of Animal-Based Products in Human Health
• [01:15:55] Supplements for Muscle Building and Health
• [01:17:51] Top Tips for Health Span and Longevity

As a token of our gratitude, we're excited to offer you 15% off your next purchase. Simply click the link below to redeem your discount: https://info.insidetracker.com/podcast

For science-backed ways to live a healthier longer life, download InsideTracker's Top 5 biomarkers for longevity eBook at insidetracker.com/podcast

• Identifies specific areas for health improvement
• Creates a tailored strategy for longevity
• Provides clear goals and action steps

The "Next Step" in most people's longevity roadmap is the design of a personalized, precision longevity blueprint based on their test results and designed to deal with their specific issues.

1. Collect Data (04:45)
2. Log Data (05:52)
3. Interpret Data (06:23)
4. Design Your Blueprint (07:28)
5. Implement Your Blueprint (08:50)
6. Track Your Progress (09:22)

If you need assistance designing your own blueprint, I offer coaching services. Book a Zoom call with me to discuss your issues and determine if coaching would be appropriate for you.

• Intro: 00:00
• Does It Work: 10:25
• Longevity Coaching: 14:20

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Becoming more health literate will help you make better decisions about your health and navigate the healthcare system more effectively. Focus on these key areas:

• Evaluating health information sources
• Communicating effectively with healthcare providers
• Understanding basic medical terminology
• Interpreting health statistics

Remember, being health literate empowers you to take control of your health.

Atul Gawande, the assistant administrator for global health at the U.S. Agency for International Development, talks about how to live longer and better, with the New Yorker staff writer Dhruv Khullar.

To learn more about the New Yorker Festival, visit newyorker.com/festival.

Subscribe to The New Yorker on YouTube

Incorporate nutrient-dense foods and maintain a balanced diet to support:

• Improved cellular health
• Enhanced energy levels
• Support for longevity pathways

While medical science has made significant progress in treating infectious diseases, injuries, and managing chronic conditions, the number of years we remain healthy and vibrant hasn't changed much in the past century. It's time to take matters into our own hands.

• Intro: 00:00
• Lifespans: 00:57
• Healthspans: 01:52
• Longevity Science: 03:13
• Biological Age VS Chronological Age: 04:41
• Reducing Biological Age: 05:57

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• Whoop (Free Month)
• Renue By Science (Discount code: LANCE10)
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  • Annual Subscription
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• Perfect Amino (Discount code: HITCH10)
  • PerfectAmino Drink Powder

Regularly monitoring key biomarkers and health indicators helps you:

• Detect health issues early
• Gain personalized health insights
• Track progress over time

This routine helps you maintain a strong foundation for longevity and catch potential issues early.

While medical science has made significant progress in:

• Curing infectious diseases
• Treating injuries
• Extending lifespan for those with chronic diseases

However, our healthspan - the number of years we remain healthy and vibrant - has remained largely unchanged in the past century.

It's time we took matters into our own hands.

• Intro: 00:00
• Lifespans: 00:57
• Healthspans: 01:52
• Longevity Science: 03:13
• Biological Age VS Chronological Age: 04:41
• Reducing Biological Age: 05:57

• Facebook
• Instagram
• Twitter

• Whoop (Free Month)
• Renue By Science (Discount Code: LANCE10)
• DoNotAge (Discount Code: LANCE)
  • Annual Subscription
• Perfect Amino (Discount Code: HITCH10)

• Starts the process of optimizing health and longevity
• Builds sustainable habits for long-term health
• Allows for adjustment and refinement of the blueprint

The design of a personalized, precision longevity blueprint is crucial. Based on test results and tailored to address individual issues, this blueprint is the foundation for optimizing health and longevity.

1. Collect Data (04:45)
2. Log Data (05:52)
3. Interpret Data (06:23)
4. Design Your Blueprint (07:28)
5. Implement Your Blueprint (08:50)
6. Track Your Progress (09:22)

Book a Zoom call to discuss your issues and determine if coaching is right for you: Book a Call with Lance

• Intro: 00:00
• Does It Work: 10:25
• Longevity Coaching: 14:20

• Facebook
• Instagram
• Twitter

• Get a free month of Whoop
• Renue By Science: Use code LANCE10
  • Product Links
• DoNotAge: Use code LANCE
  • Annual Subscription
  • Products
• Perfect Amino: Use code HITCH10
  • PerfectAmino Drink Powder

Gather essential health data through various tests and monitoring devices to create a baseline for your personalized longevity blueprint.

• Establishes a comprehensive health baseline
• Identifies areas for improvement
• Provides data for creating a tailored longevity strategy

In my opinion, the next step in most people's longevity roadmap is the design of a personalized, precision longevity blueprint based on their test results and designed to address their specific issues.

I've refined and tweaked my own blueprint for years. The process I've developed for creating that roadmap has 6 steps, which I outline in this video.

If you agree with this approach but need assistance designing your own blueprint, I offer coaching services. Book a Zoom call with me to discuss your issues and determine if coaching would be appropriate for you.

• Intro: 00:00
• Step 1: Collect Data: 04:45
• Step 2: Log Data: 05:52
• Step 3: Interpret Data: 06:23
• Step 4: Design Your Blueprint: 07:28
• Step 5: Implement Your Blueprint: 08:50
• Step 6: Track Your Progress: 09:22
• Does It Work: 10:25
• Longevity Coaching: 14:20

• Facebook
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• Get a free month of Whoop

• Renue By Science: Use discount code LANCE10 Product Links

• DoNotAge: Use discount code LANCE Annual Subscription Products

• Perfect Amino: Use discount code HITCH10 PerfectAmino Drink Powder

Regularly reassess your health metrics and biomarkers to track progress and refine your longevity blueprint.

• Tracks progress towards health and longevity goals
• Allows for timely adjustments to your strategy
• Provides motivation through measurable improvements

The "Next Step" in most people's longevity roadmap is the design of a personalized, precision longevity blueprint based on their test results and designed to deal with their specific issues.

1. Collect Data (04:45)
2. Log Data (05:52)
3. Interpret Data (06:23)
4. Design Your Blueprint (07:28)
5. Implement Your Blueprint (08:50)
6. Track Your Progress (09:22)

• Does It Work (10:25)
• Longevity Coaching (14:20)

If you need assistance designing your own blueprint, I offer coaching services. Book a Zoom call with me to discuss your issues and determine if coaching would be appropriate for you.

Book a Call

• Facebook
• Instagram
• Twitter

• Get a free month of Whoop

• Renue By Science: Use discount code LANCE10 Product Links

• DoNotAge: Use discount code LANCE Annual Subscription Products

• Perfect Amino: Use discount code HITCH10 PerfectAmino Drink Powder

Climate change and pollution are significant threats to our health and longevity. Here's what you need to focus on:

• Learn about climate change impacts on health
• Monitor local air quality
• Reduce your personal environmental impact
• Advocate for environmental health policies

Remember, protecting the environment is protecting your health.

• Atul Gawande, assistant administrator for global health at the U.S. Agency for International Development, discusses how to live longer and better with New Yorker staff writer Dhruv Khullar.

• Learn more about the New Yorker Festival

• Subscribe to The New Yorker on YouTube

Your daily habits are the foundation of a long, healthy life. Focus on these key areas:

• Regular exercise
• Healthy eating
• Adequate sleep
• Stress management
• Social connection

Remember, it's not just about living longer, but about living well throughout your life.

Atul Gawande, the assistant administrator for global health at the U.S. Agency for International Development, discusses how to live longer and better with New Yorker staff writer Dhruv Khullar.

• New Yorker Festival
• Subscribe to The New Yorker on YouTube