Healthy Eating
How to support muscle health for longevity and improving metabolism with Dr Gabrielle Lyon
Date: 2025-09-30 17:30:08
We’ve spent decades talking about fat and weight loss, but the real key to healthy ageing and metabolism is muscle. In this episode, we’re cutting through the noise around strength, longevity, and weight loss with Dr Gabrielle Lyon, a physician and founder of the muscle-centric medicine movement.
If you’ve ever wondered how to train for long-term health, this is your practical, science-backed guide. We dive into why building and maintaining muscle is essential not just for performance or appearance but for your metabolic health, brain function, immune system, and resilience as you age.
We cover:
00:00 Why muscle matters more than fat for healthy ageing
01:13 Muscle as the organ of longevity and metabolism
02:49 How muscle acts like an endocrine organ
04:01 Muscle, bone health, and early signs of osteoporosis
04:55 How muscle protects against chronic disease and diabetes
06:17 Lessons from geriatrics and seeing muscle loss in ageing
09:08 Why strength is a choice and how training plus protein work together
14:16 Muscle span and why early activity sets you up for life
17:09 Sedentary lifestyles, kids, and future risks
19:28 GLP-1 drugs, weight loss, and the danger of losing muscle
21:43 From obesity to sarcopenia, a new epidemic
23:49 Why protein becomes non-negotiable
29:17 Intramuscular fat vs body fat percentage
32:02 How much protein you need and practical ways to hit it
42:40 What a muscle-centric plate looks like
47:40 Carbs, metabolism, and why you need to “earn” them
53:28 Reducing nutritional chaos and building balanced meals
54:34 Why exercise is the biggest lever for health
59:46 Good training principles for men and women
1:01:44 Progressive overload explained
1:04:20 How muscle influences your mood, memory, and brain health
1:07:18 The best 20-minute full body workout
1:09:02 The minimum effective dose of resistance training for busy lives
1:10:36 Supplements: creatine, collagen, omega-3, and more
1:15:53 Colostrum and gut health
Plus, Dr. Lyon answers your biggest questions about GLP-1s, sarcopenia, protein, supplements, and how men and women should train differently as they age.
If you’re in your 30s, 40s, or beyond and haven’t prioritised muscle this conversation might just change your health trajectory.
Dr. Gabrielle Lyon is an accomplished physician and the New York Times bestselling author of FOREVER STRONG: A New, Science-Based Strategy for Aging Well.
Dr. Lyon’s educational and research background includes dual clinical fellowships in geriatrics and nutritional sciences at Washington University, along with undergraduate training in nutritional sciences at the University of Illinois. A highly sought-after educator and consultant, she is an authority in the practical application of protein types and levels for health, performance, aging, and disease prevention. You can find out more from Dr Lyon here at https://drgabriellelyon.com/
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