Why Protein Isn’t Always Enough: Anabolic Resistance, Obesity, and Protein Efficiency | Dr. Nick Burd

Muscle health isn’t just about how much protein you eat—it’s about how your body uses it. And for people with obesity or advancing age, that process can become less effective, even with optimal nutrition.

In this episode, I am joined by Dr. Nick Burd, one of the world’s leading researchers in muscle metabolism, to unpack the concept of anabolic resistance—when muscle doesn’t respond normally to protein and/or exercise. Together, we explore how aging, obesity and even the way foods are combined on your plate can impact muscle remodeling, recovery, and growth. Dr. Burd also shares why plant-based proteins often fall short, why protein efficiency matters more than quantity, and how endurance and resistance training affect nutrient use differently.

You’ll learn:

• What anabolic resistance is—and why it matters • How to improve protein efficiency and muscle quality over time • Why food matrix, and timing can change your results • Key differences in nutrition strategies for endurance vs. strength athletes

Whether you're focused on longevity, performance, or helping someone break through a plateau, this episode delivers the research-backed information you’ve been looking for.

Who is Dr. Nick Burd?

Dr. Nick A. Burd is a muscle-metabolism scientist and professor at the University of Illinois at Urbana-Champaign, where he leads the Nutrition & Exercise Performance Research Group. Originally from the Midwest, he trained under renowned experts around the world before focusing his research on how protein and exercise influence muscle health across the lifespan. His work uses advanced tracer methods and muscle biopsies to explore optimal protein intake, plant vs. animal protein quality, and strategies to combat anabolic resistance.

This episode is brought to you by:

• LMNT - Get your free LMNT Sample Pack → https://drinklmnt.com/DRLYON • Cozy Earth - Use code DRLYON for up to 40% off - https://cozyearth.com • Timeline - Get 20% off your order of Mitopure - https://timeline.com/LYON • OneSkin - Get 15% off with code DRLYON → https://oneskin.co

Find Dr. Nick Burd At:

• University of Illinois at Urbana-Champaign: https://ahs.illinois.edu/burd • • X (Twitter): https://x.com/Nicholas_Burd • Google Scholar: https://scholar.google.com/citations?user=BMvk_GMAAAAJ&hl=en • • LinkedIn: https://www.linkedin.com/in/nicholas-burd-5972b783/ •

Find Me At:

• Instagram: @drgabriellelyon • • TikTok: @drgabriellelyon • Facebook: facebook.com/doctorgabriellelyon • YouTube: youtube.com/@DrGabrielleLyon • X (Twitter):