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Episode: 115

The Science of Strength Training: Learn How Lifting Weights (Even Light Ones) Helps You Lose Weight, Feel Better, and Live Longer

with Dr. Gabrielle Lyon, MD

A whole new approach to health: Building muscle might be the key to better health and longevity.

Dr. Gabrielle Lyon, a leading expert in Muscle-Centric Medicine, explains how weight training improves brain health, sleep, and metabolism—and helps you live longer.

Learn how much protein you need, the minimum weight resistance for results, and how muscle prevents disease.

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Skeletal muscle is your architectural infrastructure of everything.

Dr. Gabrielle Lyon, MD

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Key takeaways

  1. Focusing on losing fat leads you in the wrong direction. You should be asking: how much muscle do I need to gain instead. 

  2. “Muscle is the currency of health,” Dr. Lyon says, and it’s the only currency you can’t buy. You have to earn it through daily choices.

  3. Eating 30–50 grams of protein at your first meal improves energy, curbs hunger, boosts metabolism, and primes your body to burn fat all day.

  4. Building muscle through protein and resistance training is your best defense against diabetes, heart disease, and obesity.

  5. You don’t need a gym. Resistance training at home, even bodyweight, twice a week is enough to start reversing years of metabolic damage

Guests Appearing in this Episode

Dr. Gabrielle Lyon, MD

Dr. Gabrielle Lyon is a functional medicine physician and expert in nutritional sciences, focusing on optimizing longevity and metabolic health.

  • Podcast: Dr. Gabrielle Lyon Show

    For Dr. Gabrielle Lyon, medicine is a way to connect and inspire people to their best health. On the Dr. Gabrielle Lyon Podcast, Dr. Lyon and her guests delve into the science behind attaining lasting quality of life, exploring the ways in which we can rise above the physical and mental barriers that get in our way.

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