595: Expert insights on strength training for women

“The stimulus we need for longevity and power is to lift heavier,” explains Vonda Wright, M.D.

In this episode, we’re diving deep into the science, mindset, and cultural shift around strength training for women—and why building muscle is one of the most powerful things you can do for your long-term health.

You’ll hear from:

• Gabrielle Lyon, D.O., functional medicine physician and founder of the Institute for Muscle-Centric Medicine, on why is building muscle so essential for women’s health

• Vonda Wright, M.D., a double-board-certified orthopedic surgeon, on what it really means to be “toned” 

• Bill Campbell, Ph.D., a leading researcher in exercise science and muscle hypertrophy, on how often you need to be lifting each week to see results

• Don Layman, Ph.D., professor emeritus at the University of Illinois, on how much protein you really need daily

• Jamie Seeman, M.D., board-certified OB/GYN and athlete, on how to truly improve your body composition, why recovery timing matters, and how motivation is built through consistency

• Bonnie Tsui, award-winning author and athlete, on how lifting heavy is changing norms around female strength 

We’ll cover:

- Muscle is more than just aesthetics (~1:35)

- Muscle as a metabolic currency (~7:30)

- Why hypertrophy training matters (~8:30)

- Don’t wait to get started (~9:15)

- Want to be toned? Eat! (~9:48)

- It’s time to lift heavy (~12:00)

- How to build the most effective workout (~13:30)

- How often & how much should you be lifting? (~15:26)

- How much protein do you need (~20:00)

- How to optimize muscle protein synthesis (~22:15)

- How much leucine do you need? (~25:00)

- How to actually improve your body composition (~27:40)

- When to cold plunge (~29:30)

- How to become truly motivated (~30:50)

-Lifting heavy is changing cultural norms (~31:55)

- Why strength training is for every woman (~33:33)

Listen to the full episodes here: 

- How to build lean muscle & eat the right amount of protein | Functional medicine doctor Gabrielle Lyon, D.O.

- Why women should lift heavier & eat more | Vonda Wright, MD, MS

- How to lose fat & build muscle at the same time | Exercise & nutrition scientist Bill Campbell, Ph.D.

- The ultimate protein episode | Nutrition scientist Don Layman, Ph.D.

- Muscle, metabolism, & mindset for women | Jamie Seeman, M.D.

- The deeper meaning of muscle for women | Bonnie Tsui

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