Beyond the Scale: Why Muscle Is the Key to Longevity with Dr. Gabrielle Lyon

Video Description

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 Health 04:44 How Much Protein Do You Really Need? 08:36 Perimenopause, Muscle Loss & Why Body Composition Changes 13:01 Fasted Training: Does It Hurt Hormones or Muscle? 15:06 Post-Workout Nutrition: Do You Need to Eat Right After Training? 22:15 Fixing Insulin Resistance with Strength Training & Protein 26:50 Dexa vs InBody: Best Way to Measure Body Fat & Lean Mass 34:41  How Training Transforms Mental Health 38:31 Overcoming Gym Intimidation as a Woman 40:27  What Rep Ranges Build Muscle? Strength vs Hypertrophy Explained 44:20 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 Want to go deeper? Start here: 💌 Fresh Start Mondays Newsletter Your weekly 3-minute guide to creating the healthiest, most vibrant version of you. Each Monday, get one simple habit to boost energy, balance hormones, and enhance longevity - joined by 25,000+ women worldwide. 👉 https://angelafosterperformance.com/ 🌸 Live Younger Collective Your future of feminine longevity starts here. Join the brand-new membership for soul-driven women in midlife who are ready to enhance their lifespan and healthspan by syncing their hormones, biology, and lifestyle with intention. 👉 https://academy.angelafosterperformance.com/membership 🥗 Free Guide: The Ultimate Guide to Fasting Learn how to fast the smart way without fatigue, burnout, or hormone disruption. Discover timing strategies and science-backed benefits for lasting energy and vitality. 👉 https://angelafosterperformance.com/fasting ⚡️ Free Guide: S.H.I.F.T. into Optimised Health Angela’s essential framework for high-performing women helping you boost energy, balance hormones, and thrive through every phase of life. 👉 https://angelafosterperformance.com/shift 👩‍💼 About Me: I’m Angela Foster - Nutritionist, Health & Performance Coach, and host of the High Performance Health podcast. After leaving my career as a corporate lawyer due to burnout and illness, I rebuilt my physical, mental, and spiritual health through integrative science and lifestyle practices. Now, I help women in midlife feel 10 years younger by syncing with their biology, not fighting against it. Through my Live Younger Collective and podcast, I share evidence-based strategies to enhance energy, balance hormones, and extend your healthspan. Follow me for daily health and performance tips: Instagram: @angelasfoster Facebook: @AngelaFosterPerformance #angelaFoster #HighPerformanceHealth #WomensHealth #Longevity