Training Principles: Reps, Volume and Progression

Perimenopause doesn’t have to mean weight gain, insulin resistance or muscle loss. In this conversation, Angela sits down with Dr Gabrielle Lyon to unpack why skeletal muscle - not body fat - is the true driver of healthy ageing, metabolic stability and long-term hormonal health.

They get into the protein targets women really need (and why the RDA misses the mark), how to use carbs strategically, why fasting after training can backfire, and how resistance exercise rapidly improves blood sugar, triglycerides and metabolic flexibility even in midlife. They also explore the mindset required to become “forever strong” and how building muscle can transform both physical and emotional resilience.

WHAT YOU’LL LEARN• Why muscle is the body’s most important organ for longevity• What to do if you have PCOS, insulin resistance or midlife blood sugar spikes• How perimenopause accelerates muscle loss - and how to prevent sarcopenic obesity• The real daily protein minimum for women 35+, 40+ and in menopause• The truth about fasted training & whether you need to refuel immediately• Why DEXA vs InBody scans give different results, and how to track progress without them• The minimum training plan women need for strength, stability and metabolic health• How physical strength enhances emotional resilience and mental toughness

Timestamps 00:00 Intro: Lifelong Muscle Health03:57 How Much Protein Do You Really Need?07:45 Perimenopause, Muscle Loss & Why Body Composition Changes12:11 Fasted Training: Does It Hurt Hormones or Muscle?14:16 Post-Workout Nutrition: Do You Need to Eat Right After Training?19:13 Fixing Insulin Resistance with Strength Training & Protein23:48 Dexa vs InBody: Best Way to Measure Body Fat & Lean Mass31:41  How Training Transforms Mental Health35:31 Overcoming Gym Intimidation as a Woman37:27  What Rep Ranges Build Muscle? Strength vs Hypertrophy Explained41:26 Beginner to Advanced Training Plan: How to Structure Your Lifts for Results

VALUABLE RESOURCES

A BIG thank you to our sponsors who make the show possible:• Hormone Harmony - go to https://lvluphealth.com/ANGELA | Use the code ANGELA at checkout for an exclusive 15% off

Fresh Start with Angela👉 https://academy.angelafosterperformance.com/fresh-start

ABOUT THE GUEST

Dr Gabrielle Lyon is a board-certified physician and founder of Muscle-Centric Medicine®, a pioneering approach that places skeletal muscle at the centre of longevity, metabolic health and disease prevention. She is the author of the New York Times bestseller Forever Strong, host of The Dr Gabrielle Lyon Show, and creator of the Forever Strong Community, helping thousands improve their strength, nutrition and mindset.

🌐 Website: https://drgabriellelyon.com/📖 Book: Forever Strong (available everywhere)📱 Instagram: https://www.instagram.com/drgabriellelyon/🎙 Podcast: https://www.youtube.com/c/DrGabrielleLyon