EP 457- How to Build Muscle and Boost Metabolism in Perimenopause & Beyond | Dr. Gabrielle Lyon

High Performance Health Podcasts -457

How to Build Muscle and Boost Metabolism in Perimenopause & Beyond | Dr. Gabrielle Lyon

In this powerful bite-sized episode, Angela Foster is joined by Dr. Gabrielle Lyon, a renowned physician and pioneer in muscle-centric medicine, to unpack one of the most overlooked drivers of health and longevity

Learn More

Description

Have you noticed your body changing, even though you're doing everything "right"? In this powerful bite-sized episode, Angela Foster is joined by Dr. Gabrielle Lyon, a renowned physician and pioneer in muscle-centric medicine, to unpack one of the most overlooked drivers of health and longevity: skeletal muscle. This isn’t just a conversation about aesthetics — it’s about reclaiming your strength, energy, and metabolic power in midlife and beyond.

Together, they explore why building muscle is a prescription for longevity, especially for women navigating perimenopause. From protein myths to workout strategies, Dr. Lyon shares science-backed, practical tools to support hormonal health, improve body composition, and reignite your vitality — no matter your age or starting point. If you're struggling with belly fat, low energy, or feeling "off," this episode delivers clarity, action, and inspiration.

Key Takeaways

Muscle is the Organ of Longevity: Why prioritizing muscle over fat loss is a game-changer in midlife.

Protein Myths Debunked: The truth about how much protein you need — and why more is not dangerous.

Perimenopause Power Plan: Nutrition and training strategies tailored to the hormonal shifts of midlife.

Simple Macronutrient Framework: How to easily calculate protein, carb, and fat needs to support metabolism.

Effective Training After 40: Why slow cardio isn’t enough and what to focus on instead.

Preventing Sarcopenic Obesity: How to stop the spiral of muscle loss and fat gain during menopause.

Rewriting the Rules of Ageing: Why it’s never too late to build muscle and boost metabolic health.

Timestamps and Key Topics

00:00 – Introduction

01:13 – Common injuries that derail training and longevity

02:15 – Why nutrition is the most accessible lever for change

03:04 – Macronutrient targets for healthy body composition

04:43 – Ideal protein target for rebuilding and recovery

05:13 – Debunking protein myths and kidney health concerns

06:00 – How higher protein intake improves body composition

08:29 – What is sarcopenic obesity and how can we prevent it?

09:20 – Three main tools to counter midlife metabolic decline

10:40 – Preparing for osteoporosis, tendon changes, and aging

High
Performance
Health

The High-Performance Health Podcast is all about optimising your body, mind and lifestyle for high performance.

Packed full of actionable insights, strategies, bio hacks, lifestyle hacks, mindset strategies and expert performance advice, Angela Foster is on a mission to optimise your human potential. Featuring interviews with some of the top experts on the planet in the fields of health, performance and business, this show aims to inspire, educate and empower you to live an energetic, healthful and limitless life.

Follow Podcast

Valuable Resources

Click here for discounts on all the products I personally use and recommend

Check out my blog to learn How Spermidine Can Reset Your Sleep and Hormonal Balance During Perimenopause

A BIG thank you to our sponsors who make the show possible:

Oxford Healthspan Primeadine: Target 9 out of the 12 Hallmarks of Aging - click here and use code ANGELA to save 15%

LVLUP HEALTH: Slow aging, repair gut health boost collagen and recovery and more with LVLUP Health’s amazing products. Save 15% with code ANGELA at https://lvluphealth.com/angela

LUMEN: Develop metabolic flexibility and remove the guesswork with Lumen - use code ANGELA for your exclusive discount at http://angelafoster.me/lumen

Recent Episodes

EP 459- Bitesize Biohack: How To Improve Your HRV

EP 458- The Lies Taught in Medical School — and How They’re Failing Women | Dr Robert Lufkin

EP 456- Spermidine: The Anti-Aging Molecule Every Perimenopausal Woman Should Know About | Leslie Kenny

EP 455- Bitesize Biohack: Dopamine, Focus & Flow - How to Feel and Perform At Your Best

About Angela

Angela Foster is an award winning Nutritionist, Health & Performance Coach, Keynote Speaker and Host of The High Performance Health Podcast.

A former corporate lawyer turned industry leader in biohacking and health optimisation for women, Angela regularly gives keynotes to large fitness, health and wellness events including the Health Optimisation summit, The Biohacker summit, Dragonfly live, Elevate Fitness conference and Gaia TV. She also delivers Health Optimisation and Performance Workshops to large multinational corporations and senior leaders with a strong focus on women’s health and burnout prevention.

Angela is also the creator of BioSyncing® a blueprint for high performing women who want to ditch burnout, harmonise their hormones and elevate their life.