Episode 16: Dr. Gabrielle Lyon – On Building Muscle, Animal v Plant Protein, and Aging

I'm Dr. Stephanie

My life's passion and mission is blending modern science with ancient wisdom to empower women's health and healing.

hey there

Episode 016 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)  


Better! Website

Dr. Stephanie’s Website

Dr. Stephanie’s Twitter – @dr_stephanie

Dr. Stephanie’s Instagram – @dr.stephanie.estima

Dr. Stephanie on LinkedIn

Dr. Gabrielle’s Website

Dr. Gabrielle’s Instagram – @drgabriellelyon 

Dr. Gabrielle’s Twitter – @drgabriellelyon

Dr. Gabrielle’s Facebook 

Link to PROT-AGE Study  


Please Subscribe to Better! With Dr. Stephanie

Join our Private Facebook Community for Better!

Rate and Review: Show your support and help spread the word by writing a review, along with a 5-star rating on Apple Podcasts: https://bettershow.co/apple


Podcast production and marketing provided by FullCast


  • Dr. Gabrielle Lyon
  • Dr. Stephanie Estima

OUR Sponsors:

Athletic Greens - An exclusive offer for the listeners of the Better! Podcast 

Orion Red Light Therapy - get 10% Off your order with Promo Code “STEPHANIE10”

you're in the right place.

Redeem Now >>

Redeem Now >>

PRIMEADINE - get 10% Off your order with Promo Code “DRSTEPHANIE10”

Redeem Now >>

LMNT Electrolytes - A FREE 7-flavour sample pack!

Redeem Now >>

Bioptimizer - get 10% Off your order with Promo Code “ESTIMA”

Redeem Now >>