Do 10,000 Steps Build Muscle?

Gabrielle clarifies walking maintains type I fibers but resistance training is required for type II hypertrophy.

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Dr. Gabrielle Lyon doesn’t just talk about strength—she reframes it, revealing how building muscle is a daily practice of resilience, clarity, and long-term health.

Jay sits down with Dr. Gabrielle Lyon for a conversation that shifts how we think about health, strength, and aging. What starts as a conversation about fitness quickly becomes something deeper: our responsibility to our future selves. Jay shares his own journey with exercise, mindset, and consistency, while Gabrielle challenges long-held beliefs around weight loss, diet culture, and why so many people feel exhausted, stuck, or confused about their health..

Together, they unpack why muscle is far more than an aesthetic goal, it’s a metabolic organ that influences brain health, longevity, hormones, confidence, and disease prevention. Gabrielle breaks down why weight loss alone can backfire, how being “skinny fat” puts people at real risk, and why muscle loss may be linked to diabetes, Alzheimer’s, and chronic fatigue. Jay bridges the science to everyday life, digging into practical questions about protein, resistance training, walking, cardio, fasting, supplements, and how even small actions, like pushups or cold exposure, can create powerful mental shifts.

In this interview, you'll learn:

How to Build Muscle for Longevity, Not Just Appearance

How to Stop Chasing Weight Loss and Start Building Strength

How to Eat Protein in a Way That Actually Builds Muscle

How to Avoid Being “Skinny Fat” and Why It Matters

How to Balance Cardio and Resistance Training for Real Results

How to Build Physical Strength That Supports Emotional Resilience

No matter your age, starting point, or past habits, it’s never too late to build strength from the inside out. Aging is inevitable, but feeling weak, stuck, or disconnected doesn’t have to be. You are allowed to become stronger, mentally and physically, one choice at a time and that choice is always available to you today.

Check out Dr. Gabrielle Lyon’s latest book, The Forever Strong PLAYBOOK, the ultimate guide for anyone who wants to feel stronger, move better, and stay energized.

To order FOREVER STRONG, visit: https://drgabriellelyon.com/forever-strong/

With Love and Gratitude,

Jay Shetty

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What We Discuss:

00:00 Intro

01:16 Building a Stronger, More Resilient World

02:06 Why Everything Starts With the Mind

04:12 How Building Muscle Can Shift Your Mental State

06:23 Why Unhealthy Muscle Drives Obesity