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Bio
Board-Certified Physician | 2 x NYT Bestselling Author đź©şđź“– Forever Strong: Guide to protein, muscle & aging well.
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#musclescience#tedx#tedxtalks#tedxspeaker#tedxtalk#buildmuscles#skeletalmuscle#highqualityprotein#musclebuilding#musclebuild
Recent posts
This mission has been years in the making.
I became a physician because I believe deeply that every person deserves the knowledge and tools to live in a body that supports the life they want to live.
I’ve watched too many people suffer needlessly. Not because they weren’t trying, but because they were given the wrong roadmap.
Changing that trajectory, for you and for generations to come, is what gets me out of bed every single morning.
You already know you’re capable of more…you can feel it. The energy, the strength, the clarity, the confidence, it’s all available to you.
The Forever Strong Playbook is your invitation to finally become the person you’ve been working toward and build the health that lets you show up fully for the life you’re here to live.
Today is the last day to claim over $400 in pre-order bonuses, including the Battle Ready Mindset Masterclass, the Muscle Health Plan, and access to the six-week group challenge where we bring the Playbook to life together.
Drop PLAYBOOK below and I’ll send you the link!
Dr. Gabrielle đź–¤
26 Jan 2026
I am excited to share with you my first TEDx talk, where I talk about the importance of muscle.
Muscle makes up the largest endocrine organ in the human body.
It’s our personal body armor, metabolic defense system, and arguably our greatest medicine; yet we deny its superpowers.
My aim is to shift the paradigm to focus on how muscle-centric medicine restores metabolism, balances hormones, optimizes body composition, and increases human longevity and survivability- beyond the traditional fat-phobic model.
Obesity is LARGELY a muscle problem, not a fat problem.
Click the link in my bio to watch the full video.
Thank you to everyone who has taken the time to comment, like, or share this message. I truly appreciate your support.
Dr. G
#tedx #tedxtalks #tedxspeaker #tedxtalk
#buildmuscles #skeletalmuscle
#highqualityproteinâ €#musclebuilding #musclebuild #buildmuscle #undermuscled #musclescience
06 May 2023
Celebrating the launch of Forever Strong in Times Square…
Feeling grateful đź–¤
Thank you for helping me share this important message with the world.
Dr G.
#sarcopenia #musclehealth #musclescience #nutritiontip #nutritionfirst #musclescience #macronutrients #micronutrients #healthandnutrition #healthandnutritioncoach #nutritionplan #nutritionadvice #livelonger #longevity #livelongerbetter #doctorsofinstagram #doctorsofig
17 Oct 2023
Do you know how to get enough protein? I’m asked all the time how I do it. Here’s how to do it efficiently at the start of your day, when you’re busy, stressed, or not feeling hungry.
Once you’re over 35, you need about 2.5 grams of leucine to stimulate your muscles, which is around 30 grams of good protein per meal. I focus on hitting that target at breakfast and dinner. Six eggs in a frittata will do it, and I really enjoy that. But that’s a lot to eat. If you use half the eggs and add a scoop of essential amino acids, you’ll get the same amount of protein.
These two meals help with muscle, blood sugar, energy, and recovery after training. It’s important to get your essential amino acids, too.
06 Nov 2026
The phase three retatrutide trial was just published in the New England Journal of Medicine, and the headline is that at the highest dose, people lost an average of 25% of their body weight over 80 weeks.
But here’s what blew my mind. Some participants reduced or stopped treatment because they had lost too much weight.
At the highest dose, 5.3% of people came off retatrutide because their weight loss was considered excessive or already sufficient. When that much weight comes off, I want to know what it was made of, and this paper doesn’t include a detailed body composition analysis.
The earlier phase two DEXA data, in people with type 2 diabetes, put it at roughly 30 to 40% lean tissue, which is in line with other obesity medications. Training and protein are still the biggest levers for protecting muscle.
Retatrutide is still investigational and not FDA-approved.
05 Nov 2026
Do you feel better or worse when we turn the clocks back?
04 Nov 2026
The bigger your biceps, the better your erections. My colleagues at Baylor and I published a paper on this in a peer-reviewed journal, and it shows a relationship. Message me and I’ll send it to you.
Why open with that line? To get your attention. Biology gives you factors you can control, and behavior gives you the rest. For aging muscle there are two solutions: build muscle mass and improve muscle quality. Quality is the fat that infiltrates the tissue. Good muscle looks like a filet, and fat-marbled muscle looks like wagyu. Mass without quality is insignificant.
The concept I care about now is musclespan. The greater your strength reserve, the greater your metabolic health and your functional independence. Next year at Biohack Austin, I expect you to show up jacked.
04 Nov 2026
The back of a label just says protein, and that is extremely misleading.
How much leucine is in that?
How much methionine?
Each of these amino acids has its own biological pathways and processes.
Glutathione production goes down as we age, and the need for methionine goes up. Older adults might need double to maintain it. If we don’t meet our protein requirements, which are set at an abysmal minimum, how do we keep up? Phenylalanine is needed for dopamine production too.
When we talk about protein as if it’s one thing, we aren’t telling the whole story.
01 Nov 2026
Animal foods are roughly 45 to 50% essential amino acids. Plant foods? Closer to 35%. So, to match the equivalent EAA, how much more plant protein do you need to eat?
A lot more.
Don Layman’s math: with 100% animal protein, under 40 grams a day meets your essential amino acid requirements. Go vegetarian or vegan and, in his words, “you’re going to be approaching 120 to 130 grams of protein probably.”
People who go plant-based tend to lean on grains, he says. Beans and lentils make up only about 18% of plant-based protein, and the rest comes from “very poor quality” grains.
30 Oct 2026
Protein has become a numbers game, but the numbers miss the essential amino acids your muscles, brain, and metabolism depend on. Protein delivers them, and its quality may affect how well you age.
Dr. Don Layman explains that the body has an amino acid requirement, and protein is the delivery system. Of the 20 amino acids we need, we can make 11 and can’t make 9, so those 9 have to come from food.
Each one has a job beyond building muscle. Leucine signals muscle protein synthesis. Tryptophan is essential for serotonin, which affects sleep and mood. Phenylalanine supports dopamine and cognitive function. Methionine is related to glutathione.
The source of the protein changes the math. Essential amino acids make up about 45 to 50 percent of the amino acids in animal foods and closer to 35 percent in plant foods. On a vegetarian or vegan diet, Dr. Layman says you can reach about 120 to 130 grams of protein a day to meet your essential amino acid needs.
Watch the full conversation through the link in my bio.
29 Oct 2026
Eating before bed: harmful or helpful? Dr. Mike Ormsbee breaks down protein before bed, casein vs. whey, fat metabolism, sleep, and resistance training for postmenopausal women.
Late-night eating comes with many rules of thumb, and most people follow them without knowing what the research shows. Dr. Mike Ormsbee, a researcher at Florida State University, has spent years measuring how protein before bed affects metabolic rate, overnight fat burning, sleep, and recovery. If you lift, want to keep muscle as you age, or have been told to stop eating after dinner, his view on casein vs. whey and bedtime snacks may change what you keep in the kitchen.
29 Oct 2026
Physician and muscle health expert @drgabriellelyon joins Ladder Co-Founder @tdigan and Ladder coach @lauren_kanski to talk about why muscle matters far beyond aesthetics.
Inside the episode:
💪 Why Dr. Lyon calls muscle the “organ of longevity”
🚶 Why walking isn’t a replacement for strength training
🥩 How much protein you actually need, and when to eat it
đź’‰ GLP-1s and protecting muscle during weight loss
🔥 Perimenopause, hormones and why women should lift heavy
🧠Standards over goals, and staying consistent when life gets hard
Watch the full episode on YouTube or listen wherever you get your podcasts. Link in bio.
28 Oct 2026
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