Dr. Gabrielle Lyon is a physician specialising in muscle-centric medicine and longevity. Author of Forever Strong, she argues that muscle is the organ of longevity and that high protein intake should be the foundation of all dietary protocols.
The Protocol Explained
Muscle-Centric Medicine prioritises skeletal muscle health as the primary indicator of metabolic health. High quality protein at every meal, resistance training, and keto-compatible eating to preserve and build muscle while losing fat.
Macro Breakdown
Fat50%
Protein40%
Carbs10%
What to Eat and Avoid
Eat Freely
High quality proteins at every meal
Lean meats especially beef
Fish and seafood
Eggs
Whey protein
Non-starchy vegetables
Berries
Avoid
Ultra-processed foods
Refined carbohydrates
Inadequate protein meals
Extended fasting that compromises muscle
The Science
1.Lyon GL. Forever Strong 2023: Muscle mass as primary predictor of longevity and metabolic health
2.Stokes T. Nutrients 2018: 40g protein per meal maximises muscle protein synthesis
3.Paddon-Jones D. Am J Clin Nutr 2009: Protein distribution across meals critical for muscle maintenance
Expected Results Timeline
Week 1-2
Protein Foundation
Establishing 40g protein per meal pattern, resistance training begun
Week 3-4
Muscle Activation
Muscle protein synthesis increasing, body composition improving
Month 2-3
Recomposition
Simultaneous fat loss and muscle gain, metabolic rate improving
Month 3+
Forever Strong
Strong lean body composition, optimal metabolic health and longevity markers
Who Is This Protocol For?
✓Women over 40 concerned about muscle loss
✓Those who want to lose fat without sacrificing muscle
✓Anyone wanting a longevity-focused approach to keto
Success Story
Lost fat and gained noticeable muscle for the first time ever. Dr. Lyon approach completely changed my body composition.