How to Build Muscle and Boost Metabolism in Perimenopause & Beyond | Dr. Gabrielle Lyon
High Performance Health
Nutrition and Training Strategies for Women in Perimenopause and Postmenopause
This chapter explores the crucial role of protein in the diets of women in perimenopause and postmenopause, highlighting its importance for body composition and muscle maintenance. It addresses common misconceptions about protein and kidney health while advocating for personalized nutrition and fitness strategies to adapt to menstrual transitions.
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
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Muscle is the Organ of Longevity: Why prioritizing muscle over fat loss is a game-changer in midlife.
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Protein Myths Debunked: The truth about how much protein you need — and why more is not dangerous.
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Perimenopause Power Plan: Nutrition and training strategies tailored to the hormonal shifts of midlife.
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Simple Macronutrient Framework: How to easily calculate protein, carb, and fat needs to support metabolism.
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Effective Training After 40: Why slow cardio isn’t enough and what to focus on instead.
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Preventing Sarcopenic Obesity: How to stop the spiral of muscle loss and fat gain during menopause.
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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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ABOUT THE HOST
Angela Foster is an award winning Nutritionist, Health & Performance Coach, Speaker and Host of the High Performance Health podcast. A former Corporate lawyer turned industry leader in biohacking and health optimisation for women, Angela has been featured in various media including Huff Post, Runners world, The Health Optimisation Summit, BrainTap, The Women’s Biohacking Conference, Livestrong & Natural Health Magazine.
Angela is the creator of BioSyncing®️ a blueprint for ambitious entrepreneurial women to biohack their health so they can 10X how they show up in their business and their family without burning out.
The High Performance Health Podcast is a top rated global podcast. Each week, Angela brings you a new insight, biohack or high performance habit to help you unlock optimal health, longevity and higher performance. Hit the follow button to make sure you get notified each time Angela releases a new episode.
CONTACT DETAILS
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Disclaimer: The High Performance Health Podcast is for general information purposes only and do not constitute the practice of professional or coaching advice and no client relationship is formed. The use of information on this podcast, or materials linked from this podcast is at the user's own risk. The content of this podcast is not intended to be a substitute for medical or other professional advice, diagnosis, or treatment. Users should seek the assistance of their medical doctor or other health care professional for before taking any steps to implement any of the items discussed in this podcast.
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