The Science of Strength Training: Learn How Lifting Weights (Even Light Ones) Helps You Lose Weight, Feel Better, and Live Longer


The Mel Robbins Podcast with Dr. Gabrielle Lyon


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Are you missing the one thing that would make all the difference in your effort to be healthier? I was. And the thing I was missing was weight training.

In this episode, you will learn from Dr. Gabrielle Lyon, a medical doctor who is fellowship-trained in nutritional sciences and geriatrics. 

Dr. Lyon is a renowned researcher, pioneer, and founder of the Institute for Muscle Centric Medicine. She is the New York Times best-selling author of Forever Strong: A New, Science-Based Strategy for Aging Well and has decades of experience to share with you.

In this conversation, Dr. Lyons discusses topics like:

  • What the heck muscle-centric medicine is
  • How your muscles are the largest organ in your body and why that matters
  • The way muscles improve your brain and body health
  • The connection between your waistline measurement and brain output
  • The power of protein and what it does for your muscles
  • What type of protein counts and what doesn’t
  • How to get the right amount of protein if you are vegan or vegetarian
  • The amount of protein you need for better hormone balance
  • Dr. Lyon’s protein recommendations for every meal
  • The surprising cause of disease and obesity, according to research
  • How disease may begin in the skeletal muscle
  • Why building muscle helps you sleep better
  • The minimum amount of weight resistance that will still give you results
  • How to begin strength training if the gym intimidates you
  • Why yoga might not be making your muscles stronger
  • What luecine is and why you need it to build muscle
  • Why myokines are so important for muscles, energy, and immune function

You can purchase Dr. Lyon’s book, ‘Forever Strong: A New, Science-Based Strategy for Aging Well’, here: 

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Xo, Mel

In this episode:

  • 4:15: How is skeletal muscle the largest organ in your body?
  • 6:10: 4 things that happen in your body when you try to build muscle.
  • 7:30: The connection between muscles and longevity.
  • 10:00: The effects of yo-yo dieting on your body.
  • 11:20: Dr. G discovered the problem wasn’t too much fat, it was this.
  • 16:15: The surprising finding in a group of sedentary college students.
  • 18:45: Shift your thinking to what you gain instead of what you lose.
  • 19:50: If you’ve been yoyo dieting, listen to this hopeful message.
  • 21:20: What the hell is an amino acid and why should I care?
  • 26:45: What bothers Dr. G about social media health advice.
  • 29:10: 5 major health benefits of prioritizing your muscle mass.
  • 33:20: What you’ll feel day to day once you start resistance training.
  • 34:30: How much protein Dr. G recommends in grams.
  • 41:00: Why resistance training is so important for menopausal women.
  • 45:15: Just switching out your breakfast can produce major body composition change.
  • 46:55: Advice for our vegans and vegetarians.
  • 50:50: What is the best type of exercise for your body?
  • 52:50: This is the minimum amount of training for someone just starting out.
  • 55:25: Why women need one high-intensity interval training episode per week.
  • 57:20: What the heck is ‘muscle magic’ and how does it help?
  • 59:20: How do you get your child to take charge of their health?
  • 1:02:45: Do this to have a better relationship with your body.
  • 1:06:00: For one day, do this powerful experiment and see what happens.

Resources and go deeper:

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In The Mel Robbins Podcast, Mel takes you behind the scenes in real-time. Every episode is packed with tactical advice, hilarious screwups, compelling conversations, and the tools and inspiration you need to create a better life.