In this week’s vlog, I want to tell you about The Forever Strong Playbook, by Dr. Gabrielle Lyon. It’s blowing my mind.
I learned about Dr. Lyon from my amazing publicist, Ashley Bernardi, who introduced us when Dr. Lyon agreed to endorse my new book, Maintain, out in April.
The Forever Strong Playbook is built around four pillars:
- How to think
- How to eat
- How to move
- How to recover
Dr. Lyon practices what she preaches. I like to think I’m the same with Bright Line Eating. We both live what we teach.
How to Think
She begins with a powerful reminder: before you climb a ladder, make sure it’s leaning against the right wall.
I see that in our community. People may be doing many things right, but something still feels missing—mentally, physically, or spiritually. Sometimes the most courageous thing is to back up and reassess.
While our philosophies differ—ours is food-addiction-treatment-centric, and hers is protein-muscle-and-strength-centric—I’ve come to realize that strength is a missing component for many of us. My own thinking has shifted to be more muscle-centric in the past few years.
How to Eat
A few years ago, I realized I needed more protein. Once I increased it, my energy improved, my sleep deepened, and my hunger all but disappeared.
Dr. Lyon teaches that optimal protein intake is higher than many think. You need to be eating .7 to 1 gram per pound of target body weight, with most needing to eat at the higher end.
As we age, we need fewer calories, but more protein. That’s why I often recommend Complement protein powder, along with whole protein-rich foods like egg whites, edamame, chicken breasts, tempeh, or shrimp.
She also cautions against fasting for longer than 12 hours, because it can break down muscle. Instead, she emphasizes a high-protein breakfast.
How to Move
Her approach to strength training feels gentle, practical, and portable. I love her focus on routines you can do anywhere, using body weight or minimal equipment.
She also recommends putting resistance training at the center and keeping cardio short, intense, and supportive. She shares ten-minute routines that feel inviting and easy to do.
Another concept that really struck me was VILPA—vigorous, intermittent lifestyle physical activity. Think roughhousing with your kids, running up stairs, or powerwalking your groceries to the car rather than using a cart. Just a few minutes of heavy breathing each day makes a difference.
How to Recover
Recovery, she says, should be active, not passive. She suggests using both heat and cold. She recommends a cold shower in the morning, heat during the day, and a chilly room at night for sleep.
Our Conversation
This book is an encyclopedia of best practices. Dr. Lyon is becoming the go-to voice on strength and longevity.
I recently recorded a conversation with her, and I think you’ll really enjoy it. When you purchase her book through the link below and then come back to that page to upload your receipt number, you’ll get access to our conversation, as well as other benefits, including a six-week challenge that I plan to do myself.
I’m thinking a lot about longevity these days. Dr. Lyon reminds us that muscle is the agent of longevity. Her description of what muscle really is, and what it does in the body, completely changed the way I see it.
So click the link below, get your copy of The Forever Strong Playbook, and I’ll see you at the challenge in February. I’m excited to bring the conversation about strength to our Bright Line community.
Click here to order The Forever Strong Playbook and access the author interview!
