Podcast Episode Details

How to Build Muscle and Boost Metabolism in Perimenopause & Beyond | Dr. Gabrielle Lyon

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Episode 457

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Have you noticed your body changing, even though you're doing everything "right"? In this powerful bite-sized episode, Angela Foster is joined by Dr. Gabrielle Lyon, a renowned physician and pioneer in muscle-centric medicine, to unpack one of the most overlooked drivers of health and longevity: skeletal muscle. This isn’t just a conversation about aesthetics — it’s about reclaiming your strength, energy, and metabolic power in midlife and beyond.

Together, they explore why building muscle is a prescription for longevity, especially for women navigating perimenopause. From protein myths to workout strategies, Dr. Lyon shares science-backed, practical tools to support hormonal health, improve body composition, and reignite your vitality — no matter your age or starting point. If you're struggling with belly fat, low energy, or feeling "off," this episode delivers clarity, action, and inspiration.

 

KEY TAKEAWAYS

• Muscle is the Organ of Longevity: Why prioritizing muscle over fat loss is a game-changer in midlife.

• Protein Myths Debunked: The truth about how much protein you need — and why more is not dangerous.

• Perimenopause Power Plan: Nutrition and training strategies tailored to the hormonal shifts of midlife.

• Simple Macronutrient Framework: How to easily calculate protein, carb, and fat needs to support metabolism.

• Effective Training After 40: Why slow cardio isn’t enough and what to focus on instead.

• Preventing Sarcopenic Obesity: How to stop the spiral of muscle loss and fat gain during menopause.

• Rewriting the Rules of Ageing: Why it’s never too late to build muscle and boost metabolic health.

 

TIMESTAMPS AND KEY TOPICS

00:00 – Introduction

01:13 – Common injuries that derail training and longevity

02:15 – Why nutrition is the most accessible lever for change

03:04 – Macronutrient targets for healthy body composition

04:43 – Ideal protein target for rebuilding and recovery

05:13 – Debunking protein myths and kidney health concerns

06:00 – How higher protein intake improves body composition

08:29 – What is sarcopenic obesity and how can we prevent it?

09:20 – Three main tools to counter midlife metabolic decline

10:40 – Preparing for osteoporosis, tendon changes, and aging

 

VALUABLE RESOURCES

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A BIG thank you to our sponsors who make the show possible:

LVLUP HEALTH: Slow aging, repair gut health boost collagen and recovery and more with LVLUP Health’s amazing products. Save 15% with code ANGELA at https://lvluphealth.com/angela 

 

ABOUT THE HOST

Angela Foster is an award winning Nutritionist, Health &

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Published on 8 months, 1 week ago