episode #16

Dr. Gabrielle Lyon – On Building Muscle, Animal v Plant Protein, and Aging



Functional medical physician and expert in muscle-centric medicine, Dr. Gabrielle joins the podcast to discuss her experience leveraging evidence-based medicine with emerging cutting-edge science to restore metabolism, balance hormones and optimize body composition. Dr. Stephanie and Dr. Gabrielle talk about muscle-protein synthesis, how diet and aging affect this process, and the recent documentary, The Game Changers. Dr. Gabrielle shares her thoughts on plant and animal-based protein, growth pathways, and vegetarian and vegan diets. Finally, Dr. Gabrielle speaks to how she’s integrated the mindset of the Navy SEALs into her practice and everyday life.


  • 00:54 – Dr. Stephanie introduces today’s guest, Gabrielle Lyon
  • 06:19 – Dr. Gabrielle opens up about being a new mother
  • 12:41 – Dr. Gabrielle’s training and nutrition
  • 17:14 – Why Dr. Gabrielle believes that muscles are the organ of longevity
  • 22:40 – Obesogenic Sarcopenia
  • 26:30 – The PROT-AGE Study
  • 34:48 – Myths about muscle-protein synthesis in men and women
  • 37:45 – How aging impacts muscle-protein synthesis
  • 45:43 – Dr. Stephanie asks about amplifying muscle-protein synthesis through her personal diet and training regiment
  • 52:10 – Animal and plant proteins
  • 1:00:44 – Growth pathways
  • 1:08:26 – Dr. Stephanie and Dr. Gabrielle share their thoughts on the documentary, The Game Changers
  • 1:14:24 – The vegetarian and vegan diet
  • 1:19:13 – Dr. Gabrielle speaks to observations she’s seen from the mindset of the Navy SEALs and how we can apply their resilient, forward-thinking mindset
  • 1:27:55 – Dr. Gabrielle breaks down the different types of stress
  • 1:32:37 – Where listeners can follow and connect with Dr. Gabrielle
  • 1:34:28 – Where listeners can follow Dr. Stephanie and subscribe to her newsletter


“It’s incredible. Ya know, I’ve been thinking a lot about what significant life events change one completely. There’s the before and the after. I would say there’s probably two, and that’s death, you’re no longer the same person, and birth. It is an instantaneous right of passage.” (06:39)

“The moment we become comfortable is the moment that our progress stops.” (16:42)

“There’s a lot of myth out there that individuals believe that the protein requirements are different for men versus women. And that’s actually not true. Protein requirements are based on blood volume and lean muscle mass.” (35:10)

“It is probably the single worst piece of advice that anyone could be given is to, in mid-life, go vegan or vegetarian.” (37:45)

“Really you should keep your protein consistent. So, whether it’s the first meal of the day, your first meal of the day, the first thing you’re eating doesn’t have to be breakfast, but it needs to be high-protein.” (48:23)

“I think it [The Game Changers] does a good job to show diversity. But, the truth is it’s a fear-mongering, propaganda film that is dangerous for the public and dangerous for our aging population. There’s little to no science in that film.” (1:11:22)

“That actually is one of their [Navy SEALs] superpowers is humor. It could literally be the worst situation ever and they’re making jokes about it. It is uncanny their capacity for optimism.” (1:19:57)

“So, we all think practice makes perfect. But really, practice – and I’m talking about the mental practice – makes permanent.” (1:24:05)


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Dr. Gabrielle’s Website

Dr. Gabrielle’s Instagram – @drgabriellelyon

Dr. Gabrielle’s Twitter – @drgabriellelyon

Dr. Gabrielle’s Facebook

Link to PROT-AGE Study


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  • Dr. Gabrielle Lyon
  • Dr. Stephanie Estima

I’m Dr. Stephanie

Part geek, part magic, and all the way passionate about being a well-lived woman.

I want to throw my grandkids in the air in my 70’s. I want to be squatting even more weight than I am now, and putting my OWN luggage in the overhead bin. Sound like weird goals? For me these are just some of the little things that represent a life well-lived.

My health is MY job – I’ll be damned if I rely on luck, ‘good genes’ or a cocktail of drugs that over promise and under deliver.

The Betty Body is my first book-baby, and a collection of what I’ve learned after thousands of clinical hours, hundreds of conversations with the world’s top experts, and most importantly…

This book is an outline of what took ME from “rock-bottom health” at 38, to being my own version of a Betty in my perimenopausal mid 40’s. A woman who is physically strong, full of energy, enjoys mental clarity, great sex and a joyful family life. Is it all roses? Of course not. But I have the stamina and tools to deal with the push and pull of life so that it doesn’t turn into chronic stress.

I want this for you too. Let’s go Bettys!