Bitesize Biohack - Muscle is Medicine - Protein, Menopause & Longevity | Dr. Gabrielle Lyon

Aug 15, 2025

Join Dr. Gabrielle Lyon, a physician specializing in muscle-centric medicine, as she discusses the transformative impact of protein and exercise on women's health during menopause. She emphasizes the necessity of muscle maintenance and provides actionable insights on optimal protein intake—about one gram per pound of ideal body weight. Lyon reassures listeners that it's never too late to start focusing on muscle health. Learn how nutrition, hormonal balance, and early habits can empower women to enhance their vitality and longevity.

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ADVICE

Start Muscle Training Early

Start building skeletal muscle early and be aggressive with resistance training and sprinting.
If you haven't started, begin today because the second best time to start is now.

ADVICE

Use Diet And Exercise Together

Use both diet and exercise as levers to protect muscle and health, with diet being universally accessible.
Make protein intake a priority because everyone eats and diet is a consistent action you can control.

ADVICE

Protein Target: 1g Per Pound

Aim for about 1 gram of protein per pound of ideal body weight to support muscle and repair.
This intake is safe for healthy people and supports optimal aging beyond the low RDA of 0.8 g/kg.

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Angela presents a bitesized, compelling discussion with Dr. Gabrielle Lyon about the transformative journey through perimenopause and menopause. They explore the critical importance of muscle health and the role of protein in maintaining vitality as women age. Dr. Lyon emphasises that decline is not inevitable and shares actionable insights on nutrition and exercise that can empower women to take control of their health

KEY TAKEAWAYS:

Muscle Health is Crucial: Building and maintaining skeletal muscle is essential for women, especially as they approach menopause
Nutrition Matters: A significant focus should be placed on dietary protein intake. The recommendation is to aim for about one gram of protein per pound of ideal body weight to support muscle health
Start Early or Start Now: It's important to begin focusing on muscle health and exercise early in life, but it's never too late to start. The best time to begin is today, regardless of past habits.
Addressing Menopausal Changes: Women going through perimenopause and menopause may experience changes in body composition, including increased visceral fat and loss of muscle mass

TIMESTAMPS AND KEY TOPICS:

[00:01:26] Muscle health and longevity.

[00:05:12] Optimal protein intake for health.

[00:10:15] Protein needs for menopausal women.

[00:11:45] Hormonal therapy and muscle loss.

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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.

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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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