Playbook vs Workbook: A Protocol-Based Approach

Your butt is not about aesthetics. It is a longevity organ that directly impacts metabolism, brain optimization, resilience, and how long you stay strong as you age. In this episode, you’ll learn why strength training and protein intake matter more than body fat percentage, how mitochondria drive human performance and recovery, and why building muscle protects your brain, stabilizes mood, and supports long-term longevity. This conversation reframes biohacking, anti-aging, and health from weight loss to muscle span, the length of time you live with strong, functional skeletal muscle. 

Watch this episode on YouTube for the full video experience: 

https://www.youtube.com/@DaveAspreyBPR 

Host Dave Asprey sits down with Gabrielle Lyon, an accomplished physician and New York Times bestselling author of Forever Strong: A New, Science-Based Strategy for Aging Well, and author of the upcoming The Forever Strong Playbook, releasing January 27, 2026. Dr. Lyon pioneered the Muscle-Centric Medicine® approach, which places muscle at the center of disease prevention, metabolic health, and true vitality. She has trained elite athletes, military operatives, and public figures, while also living this philosophy at home as a mother of two with her husband, a retired Navy SEAL. 

Together, they break down why intermuscular fat may matter more than body fat percentage, how skeletal muscle drives insulin sensitivity and lowers inflammation, and why becoming physically stronger improves brain function and neuroplasticity. They explore protein needs across the lifespan, fasting, ketosis, carnivore-style nutrition, supplements, sleep optimization, and the real tradeoffs of GLP-1 drugs, including the risk of accelerated muscle loss if strength and protein are neglected. The conversation also covers mindset, hormesis, and why physical resilience creates emotional regulation and clearer decision-making in a world increasingly shaped by AI and convenience. 

This episode is essential listening for anyone serious about biohacking, hacking human performance, longevity, mitochondria, neuroplasticity, nootropics, metabolism, functional medicine, anti-aging strategies, supplements, and living Smarter Not Harder, ideally with a cup of Danger Coffee in hand. 

You’ll Learn: 

• Why your glutes and skeletal muscle are critical drivers of longevity and brain health 

• Why intermuscular fat can matter more than body fat percentage for metabolic dysfunction 

• How strength training improves neuroplasticity, cognition, and emotional resilience 

• Why protein needs increase with age and why outdated limits can hold you back 

• What GLP-1 drugs get right, where they fail, and how to protect muscle span 

• Why progressive stimulus beats lifting heavy for long-term strength and injury prevention 

• How sleep optimization and recovery support mitochondria and human performance 

• How building muscle creates clarity, resilience, and better decision-making 

Dave Asprey is a four time New York Times bestselling author, founder of Bulletproof Coffee, and the father of biohacking. With over 1,000 interviews and 1 million monthly listeners, The Human Upgrade is the top podcast for people who want to take control of their biology, extend their longevity, and optimize every system in the body and mind. Each episode features cutting edge insights in health, performance, neuroscience, supplements, nutrition, hacking, emotional intelligence, and conscious living. 

Thank you to our sponsors! 

• Quantum Upgrade | Support your brain, energy, focus, sleep, and recovery with Quantum Upgrade, a 24/7 streaming quantum energy service designed to work continuously in the background. Try it free for 15 days with no credit card required: https://quantumupgrade.io/DAVE 
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Dave Asprey is a four-time New York Times bestselling author, founder of Bulletproof Coffee, and the father of biohacking. With over 1,000 interviews and 1 million monthly listeners, The Human Upgrade brings you the knowledge to take control of your biology, extend your longevity, and optimize every system in your body and mind. Each episode delivers cutting-edge insights in health, performance, neuroscience, supplements, nutrition, biohacking, emotional intelligence, and conscious living. 

New episodes are released every Tuesday, Thursday, Friday, and Sunday (BONUS). Dave asks the questions no one else will and gives you real tools to become stronger, smarter, and more resilient. 

Keywords: muscle longevity organ, glutes brain health, strength training longevity podcast, muscle span aging, intermuscular fat metabolism, IMAT insulin resistance, skeletal muscle brain function, neuroplasticity strength training, protein intake aging, high protein diet longevity, metabolism muscle health, mitochondria muscle brain, muscle centric medicine podcast, gabrielle lyon podcast, forever strong playbook, women strength training longevity, GLP-1 muscle loss, sarcopenia aging prevention, resistance training brain health, sleep optimization muscle recovery, fasting ketosis muscle health, carnivore diet muscle metabolism, functional medicine muscle health, biohacking strength longevity, human performance muscle, anti-aging strength training, supplements muscle recovery, progressive stimulus training, blood flow restriction training, muscle resilience mindset 

Resources:   

• Get Gabrielle’s NEW book The Forever Strong Playbook: https://drgabriellelyon.com/playbook/

• Gabrielle’s Website: https://drgabriellelyon.com/ 

• Follow Gabrielle’s Instagram: https://www.instagram.com/drgabriellelyon/ 

• Gabrielles Youtube: https://www.youtube.com/@DrGabrielleLyon 

• Get My 2026 Biohacking Trends Report: https://daveasprey.com/2026-biohacking-trends-report/ 

• Join My Low-Oxalate 30-Day Challenge: https://daveasprey.com/2026-low-ox-reset/ 

• Dave Asprey's Latest News | Go to https://daveasprey.com/ to join Inside Track today.  

• Danger Coffee: https://dangercoffee.com/discount/dave15   

• My Daily Supplements: SuppGrade Labs (15% Off)   

• Favorite Blue Light Blocking Glasses: TrueDark (15% Off)   

• Dave Asprey’s BEYOND Conference: https://beyondconference.com   

• Dave Asprey’s New Book – Heavily Meditated: https://daveasprey.com/heavily-meditated  

• Upgrade Collective: https://www.ourupgradecollective.com   

• Upgrade Labs: https://upgradelabs.com    

Timestamps: 

0:00 – Introduction 

1:01 – The Playbook vs Workbook 

3:47 – Protein & Metabolic Health 

6:21 – Mindset & Negativity 

7:20 – Histamines & Hot Flashes 

10:49 – Women & Strength Training 

13:40 – Connective Tissue & EDS 

16:15 – Muscle Span & Aging 

19:41 – Training for Kids 

21:55 – Pain Cave & Discomfort 

25:25 – Emotional Regulation 

29:46 – Resilience & Dating 

32:11 – Building Friction & Discernment 

35:47 – Self-Denial vs Awareness 

41:03 – Mitochondria & Energy 

42:46 – Bigger Booty, Bigger Brain 

44:52 – Body Fat vs IMAT 

49:01 – Measuring Muscle Health 

52:08 – GLP-1s & Muscle Loss 

56:12 – Protein Absorption Myths 

59:30 – mTOR & Protein 

1:01:29 – Closing Thoughts 

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