Most people expect strength, energy, and resilience to decline with age. This episode shows why that assumption is wrong, and how you can be stronger, sharper, and more metabolically resilient at 50 than you were at 30. You’ll learn why muscle is the primary driver of healthy aging, how strength training and protein rebuild metabolism over time, and why focusing on muscle span matters more than chasing weight loss or body fat percentage.
Host Dave Asprey sits down with Gabrielle Lyon, an accomplished physician and New York Times bestselling author of Forever Strong: A New, Science-Based Strategy for Aging Well, and author of the upcoming The Forever Strong Playbook, releasing January 27, 2026. Dr. Lyon pioneered the Muscle-Centric Medicine® approach, which places skeletal muscle at the center of disease prevention, metabolic health, and long-term vitality. Her work spans elite athletes, military operatives, and everyday people who want to age with strength rather than fragility.
Together, they break down why intermuscular fat may matter more than body fat percentage, how skeletal muscle improves insulin sensitivity and lowers inflammation, and why becoming physically stronger supports brain function and neuroplasticity over time. They explore how protein needs change with age, how fasting and ketosis fit into a muscle-first framework, and when carnivore-style nutrition, supplements, and sleep optimization support recovery instead of undermining it. The conversation also tackles GLP-1 drugs and muscle loss, mindset and emotional regulation, hormesis, and why building physical resilience leads to clearer decision-making in a world shaped by AI, convenience, and chronic stress.
You’ll Learn:
• Why it is possible to be stronger at 50 than you were at 30
• How muscle protects metabolism, brain health, and long-term resilience
• Why intermuscular fat matters more than body fat percentage as you age
• How strength training supports neuroplasticity and emotional regulation
• Why protein needs increase with age and how outdated limits slow progress
• How GLP-1 drugs affect muscle span and how to reduce long-term risk
• Why progressive stimulus beats lifting heavy for sustainable strength
• How sleep optimization and recovery preserve mitochondria and performance
Dave Asprey is a four time New York Times bestselling author, founder of Bulletproof Coffee, and the father of biohacking. With over 1,000 interviews and 1 million monthly listeners, The Human Upgrade is the top podcast for people who want to take control of their biology, extend their longevity, and optimize every system in the body and mind. Each episode features cutting edge insights in health, performance, neuroscience, supplements, nutrition, hacking, emotional intelligence, and conscious living.
Resources:
• Get Gabrielle’s NEW book ‘The Forever Strong Playbook’: https://drgabriellelyon.com/playbook/
• Gabrielle’s Website: https://drgabriellelyon.com/
• Follow Gabrielle’s Instagram: https://www.instagram.com/drgabriellelyon/
• Gabrielles Youtube: https://www.youtube.com/@DrGabrielleLyon
• Get My 2026 Biohacking Trends Report: https://daveasprey.com/2026-biohacking-trends-report/
• Join My Low-Oxalate 30-Day Challenge: https://daveasprey.com/2026-low-ox-reset/
• Dave Asprey’s Latest News | Go to https://daveasprey.com/ to join Inside Track today.
Timestamps:
0:00 – Introduction
1:01 – The Playbook vs Workbook
3:47 – Protein & Metabolic Health
6:21 – Mindset & Negativity
7:20 – Histamines & Hot Flashes
10:49 – Women & Strength Training
13:40 – Connective Tissue & EDS
16:15 – Muscle Span & Aging
19:41 – Training for Kids
21:55 – Pain Cave & Discomfort
25:25 – Emotional Regulation
29:46 – Resilience & Dating
32:11 – Building Friction & Discernment
35:47 – Self-Denial vs Awareness
41:03 – Mitochondria & Energy
42:46 – Bigger Booty, Bigger Brain
44:52 – Body Fat vs IMAT
49:01 – Measuring Muscle Health
52:08 – GLP-1s & Muscle Loss
56:12 – Protein Absorption Myths
59:30 – mTOR & Protein
1:01:29 – Closing Thoughts
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