Dr. Gabrielle Lyon
Gabrielle Lyon is a renowned functional medicine physician and a leading expert in muscle-centric health. She specializes in the importance of muscle health for overall wellness, longevity, and metabolic function. Dr. Lyon advocates for a dietary approach that emphasizes protein intake, aiming to support muscle mass and optimize body composition.
In her work, she often highlights the significance of strength training and its role in maintaining muscle health, particularly as individuals age. Her philosophy integrates evidence-based medicine with practical lifestyle changes, encouraging people to prioritize their physical strength and metabolic health.
Dr. Lyon is known for her engaging communication style and educational resources, including online programs and workshops. She emphasizes the connection between physical health and mental well-being, empowering individuals to take control of their health journeys through informed choices and sustainable routines. Her insights and guidance make her a valuable resource for anyone looking to improve their overall health and optimize their daily routines.
Morning Routine
1. Wake Up (6:00 AM)
• Start your day with a glass of water to hydrate after sleeping.
• Consider a few minutes of deep breathing or meditation to set a positive tone for the day.
2. Morning Movement (6:15 AM - 6:45 AM)
• Strength Training: Perform a short strength training workout (20-30 minutes) focusing on compound movements (e.g., squats, deadlifts, push-ups). Dr. Lyon on muscle development...“Muscle is the organ of longevity. If you’re not training, you’re not living your best life.”
• Example Routine:
• Squats: 3 sets of 8-10 reps
• Push-Ups: 3 sets of 8-10 reps
• Dumbbell Rows: 3 sets of 8-10 reps
• Plank: 3 sets of 30-60 seconds
• Finish with a few minutes of stretching to improve flexibility.
3. Breakfast (7:00 AM)
• High-Protein Meal: Focus on a breakfast rich in protein to support muscle health.
• Example: Scrambled eggs (3-4 eggs) with spinach and avocado, or a protein smoothie with protein powder, spinach, almond milk, and berries.
4. Supplementation (7:30 AM)
• Consider taking any necessary supplements recommended by your healthcare provider, such as vitamin D or omega-3 fatty acids.
5. Hydration (Throughout the Morning)
• Continue to drink water, aiming for at least 16-32 ounces before noon.
Lunch Routine
1. Midday Movement (12:00 PM)
• Take a brisk walk or perform a short bodyweight workout (10-15 minutes) to boost energy and focus.
2. Lunch (12:30 PM)
• Balanced Meal: Focus on lean protein, healthy fats, and complex carbohydrates.
• Example: Grilled chicken salad with mixed greens, cherry tomatoes, cucumber, nuts, and olive oil dressing, or a quinoa bowl with black beans, avocado, and grilled veggies.
3. Post-Lunch Hydration (1:00 PM)
• Drink water or herbal tea to stay hydrated.
4. Mindfulness or Reflection (1:30 PM)
• Spend a few minutes journaling or reflecting on your goals and progress, promoting mental clarity and focus.
Evening Routine
1. Evening Workout (5:30 PM)
• Strength Training or Functional Workout: Another strength session focusing on different muscle groups.
• Example Routine:
• Deadlifts: 3 sets of 8-10 reps
• Overhead Press: 3 sets of 8-10 reps
• Lunges: 3 sets of 8-10 reps per leg
• Core Exercise (e.g., hanging leg raises): 3 sets of 8-10 reps
2. Dinner (7:00 PM) Dr. Lyon on protein...“Protein is the cornerstone of a healthy diet. It’s the building block of muscle, and it’s essential for recovery.”
• Protein-Rich Meal: Emphasize protein and vegetables.
• Example: Baked salmon or lean beef with steamed broccoli and sweet potatoes, or a stir-fry with tofu, mixed vegetables, and brown rice.
3. Evening Wind-Down (8:00 PM)
• Engage in calming activities such as reading, light stretching, or yoga to promote relaxation.
• Consider a brief mindfulness meditation or gratitude practice to unwind.
4. Pre-Bed Snack (9:00 PM)
• If needed, have a light protein-rich snack (e.g., Greek yogurt or cottage cheese) to support muscle recovery overnight.
5. Sleep Preparation (9:30 PM)
• Reduce screen time and dim the lights to signal to your body that it’s time to wind down.
• Aim for 7-9 hours of quality sleep by getting to bed by 10:00 PM.
Dr. Lyons book
Dr. Lyons new book Forever Strong https://www.amazon.com/exec/obidos/ASIN/1668007878?tag=simonsayscom