The Tamsen Show
How Getting Stronger as You Age Can Change Everything with Dr. Gabrielle Lyon
28 Jan 2026
Transcript generated automatically by AI and may contain errors.
Chapter 1: How much protein do women really need as they age?
I would never recommend someone going below 100 grams of protein a day just as a blanket statement. The average woman is eating below that. The average man is also eating below that. Really? Also, there's a lot of myths surrounding training right now.
Oh, well, give them to me.
that women have to lift heavy, you don't.
Dr. Gabrielle Lyon is a powerhouse physician and creator of muscle-centric medicine, challenging outdated beliefs about aging and revealing a path to long life strength.
Everyone's looking for the fountain of youth. I got it. Why is it the fountain of youth? Because it anchors your metabolism, your metabolic health, your physical health, and your mental health. and your brain health. A lot of women do not relate to going to the weight room. They feel embarrassed. They feel like, I've never done it. I'm going to look foolish. I don't want to go.
I don't know how to start. You do not have to start in the weight room, but you have to understand that starting anything new feels uncomfortable.
Let's talk about supplements so we can drill it down. If somebody says, look, I don't want to do 15 supplements a day. I don't want to spend the money.
I don't even know what I want. I typically don't talk about supplements, but here are the supplements that I recommend.
Hey, welcome back to the Tamsen Show. So if you clicked on this episode, it's probably because you're so tired of all the advice being thrown at you. Eat more protein, how much is enough, get stronger, but how do you actually do it, right?
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Chapter 2: What are the best sources of protein for muscle growth?
One day it's a new workout, the next day it's a new trend, and it's impossible to tell what's real and what's just noise. That's why I am so excited you're with me today because I'm talking to the top expert on muscle, protein, and longevity, Dr. Gabrielle Lyon. She is giving us the real science and turning it into steps that we can actually follow. Look at this. This is her new book.
I got my hands on it. It's amazing. It's the Forever Strong Playbook. It's a playbook. So you're not just reading text. It's the first of its kind. I have never seen a book like this before. I am so excited for you to also get your hands on it because in it, she is giving us a blueprint to know what to eat. how to train and how to feel strong again, no matter what stage you are at.
Gabrielle, I am so excited you're here. It's great to see you again. I follow you. We've met each other several times now.
Chapter 3: Do women need to lift heavy weights to build strength?
I consider you a friend. Yes. And I've been wanting to have you on the podcast forever because I really am such a fan of your work. I loved your first book. But the fact that you have a playbook now, why did you decide to do a playbook like this?
I've been thinking a lot about what inspires people to action. And people don't act when they're interested. But real action definitely comes from a combination of inspiration and education. And the goal of the playbook is to give people a field manual of exactly what to eat, how to move, how to think.
Chapter 4: What role do supplements like collagen and creatine play?
how to recover, how to create a life that really ultimately works for them. And the ultimate goal is together we can make everybody stronger.
When I first saw it, I was like, oh my gosh, I'm gonna bring this with me to the kitchen, it's gonna go to the gym, it's gonna go by the bedside. I actually think this is gonna be something that people carry with them. A lot of times we read a book, we put it down, we have the audio, but this is something that's gonna be a living and breathing, I really believe, part of your life.
I'm really grateful, and that actually is the goal of the book, I spent a lot of time myself and my team thinking about the visuals that go into this book. Again, this is a thicker paper book. It has photos. It has visuals. So people can embrace really the content and to do it in a different way. We've all written or not written, but we've all read textbook type stuff.
And for some people, that's great. But for other people, show me a great visual. on what to eat, how to move. They even copied my tattoos, which is so cool. Yeah, I love that. And even how to think. There's a lot of noise out there, and one of my core fundamental beliefs is discernment.
Yeah. You've taught me that.
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Chapter 5: How can women get started with resistance training?
You've taught me that through conversations we've had, and I'm grateful for it because not a lot of people have those conversations. I mean, those are layers deep, and I think it's so important. I want to ask you to start by speaking to my listeners because you said it yourself. We're all kind of overwhelmed, right? There's a lot of noise. There's a lot going on right now.
What do you want the woman to know that is hearing all this and saying like, oh my gosh, every day I wake up and there's something new and I am so confused?
It's not their fault. As humans, we're designed to chase novelty. And, you know, as I was thinking about coming to this podcast, think about the 1920s. There was the Lucky Diet. Do you remember what that is? Yes, of course. And I don't know if that was exactly the 1920s. Right before then, there was the Wine and Egg Diet. Had you heard of that? I didn't even know about that one.
It was eggs and wine three times a day.
Are you kidding me?
No. No. Oh, my God. In fact, I might know people that still do that. We as women have been chasing novelty forever. There's a real opportunity now to double down on true innovation. We are at a space that we have scientific knowledge that we don't need to chase novelty anymore. We have to double down on innovation. And what does that mean? Number one, it's not your fault.
You are a human being and you are chasing novelty. What's that joke? Squirrel. Squirrel. You know, like with the dog. We know that muscle is the organ of longevity. Nothing is more important for a woman than skeletal muscle as she ages. That's it. There are very clear ways in which she can build and maintain it. And that is fundamental science.
When we reframe the way that a woman thinks about nutrition and her body and training, then she'll be less distracted and more discerning of all the information coming in.
You know, it's funny. When I first heard you say muscle longevity, it stopped me in my tracks. Can you explain what that is and what it means? Yeah.
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Chapter 6: What are common misconceptions about women's fitness?
Throwing weights around, grunting. Yep. Right? May or may not use deodorant. Absolutely. Yep. May or may not. When a woman sees her 40-pound toddler and she goes to pick up her toddler, she doesn't think twice. When a woman walks into that weight room and sees that 40-pound kettlebell, she may or may not pick it up. Why is that? Why is that? What's the difference there?
We have to reframe what we believe our physical bodies are capable of doing. The days of salad and leotards are over.
heard that word in such a long time. They're over. Do you think it's that we were always told like, oh, you don't want to lift weights because you're going to bulk up?
Absolutely. And you said something, and I just want to pause on it because I think it's really important. There is a culture of the women are eating salad and doing their cardio and the guys are lifting weights. My mission is not about protein and it's not about muscle. It's about a cultural shift of creating stronger, more resilient people. And that's what this is really about.
It's cloaked in protein and muscle and medicine. Great. But at the end of the day, we have a real opportunity for a true cultural shift for women and people to come into what they believe their power is. And we are absolutely there.
What is the first step that you want somebody to take? Because, you know, even when I was thinking about it and I was like, you know, there's a lot of women that tell me even now, like, I've never lifted a weight before. So if you've got... But it's not true.
You're right. It's not true. Do you have toddlers? Yeah. Do you lift your suitcase?
You're right.
Are you lifting your groceries?
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Chapter 7: How often should women engage in resistance training?
And that is actually what pushed me to even get on social media and to speak.
Were you a vegetarian or vegan ever? Did you tell me that?
I was. Did you know that? Yeah, I was. I was both. I think you told me that.
We spoke at a panel together a few months ago in New York City.
Where were we? We were at a steakhouse.
We were at a steakhouse. And I remember- That was a great time.
Shout out to Pilar. It was. It was so fun.
It was a great time. Oprah Daily put this together. And yeah, Pilar was just incredible how she hosted that panel. And I remember you saying that and I went, what? I've got to find out about this. I felt like there's layers of you. So, you know, and it brings us kind of to the next place. And I don't want to go off this because I do want to say one thing.
You know, my mother got sick with breast cancer and most listeners know this when I was 14. And I watched her through the years, you know, get a little bit better, get a little bit worse, have a reoccurrence. And she died the day after Christmas when I was 20 years old. And so that mortality, I looked in the face for a very long time. I didn't do with it, obviously, what you did.
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Chapter 8: What mindset shifts are necessary for sustainable health?
Every relook right now, every article that comes out, every time you flip through social, eat more protein all the time.
Which, by the way, I'm a little grateful for because I started talking about this. I started studying this 20 years ago.
So tell me what to do to get enough protein where we feel like we're not tearing our bodies apart.
I love it. Let's talk about what the data shows and how much protein women on average are eating. That number is between 60 and 70 grams. 60 to 70 grams of protein. What does that mean from a visual perspective? You and I went to a steakhouse. It was so much fun. Let's say you have a five-ounce steak, for example. We'll say if it's a lean steak, there's about eight grams of protein per ounce.
Okay.
So about 40. That's right. Right. Five-ounce steak is about 40 grams.
Okay.
That's one thing. I don't know. Let's say you're going to have more than five ounces. Maybe it's an eight-ounce steak. You've pretty much hit the amount of protein that women are eating. Okay. In a day. In a day. Right. That's not that much. Now, when we think about what the body needs, and again, that was just the visual, 60 to 70 grams of protein.
No, I think it's important because I think we hear calories. We hear brands.
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