Scroll down

EP – 772

1.26.2026

Dr. Gabrielle Lyon: #1 Blueprint for Building Muscle That Will Change How You Age! (This Will Transform Your Long-Term Health!)

New Episodes every Monday and Friday

Dr. Gabrielle Lyon doesn’t just talk about strength—she reframes it, revealing how building muscle is a daily practice of resilience, clarity, and long-term health.

Jay sits down with Dr. Gabrielle Lyon for a conversation that shifts how we think about health, strength, and aging. What starts as a conversation about fitness quickly becomes something deeper: our responsibility to our future selves. Jay shares his own journey with exercise, mindset, and consistency, while Gabrielle challenges long-held beliefs around weight loss, diet culture, and why so many people feel exhausted, stuck, or confused about their health..

Together, they unpack why muscle is far more than an aesthetic goal, it’s a metabolic organ that influences brain health, longevity, hormones, confidence, and disease prevention. Gabrielle breaks down why weight loss alone can backfire, how being “skinny fat” puts people at real risk, and why muscle loss may be linked to diabetes, Alzheimer’s, and chronic fatigue. Jay bridges the science to everyday life, digging into practical questions about protein, resistance training, walking, cardio, fasting, supplements, and how even small actions, like pushups or cold exposure, can create powerful mental shifts.

In this interview, you'll learn:

How to Build Muscle for Longevity, Not Just Appearance

How to Stop Chasing Weight Loss and Start Building Strength

How to Eat Protein in a Way That Actually Builds Muscle

How to Avoid Being “Skinny Fat” and Why It Matters

How to Balance Cardio and Resistance Training for Real Results

How to Build Physical Strength That Supports Emotional Resilience

No matter your age, starting point, or past habits, it’s never too late to build strength from the inside out. Aging is inevitable, but feeling weak, stuck, or disconnected doesn’t have to be. You are allowed to become stronger, mentally and physically, one choice at a time and that choice is always available to you today.

Check out Dr. Gabrielle Lyon’s latest book, The Forever Strong PLAYBOOK, the ultimate guide for anyone who wants to feel stronger, move better, and stay energized.‍

To order FOREVER STRONG, visit: https://drgabriellelyon.com/forever-strong/ ‍

With Love and Gratitude,

Jay Shetty

JAY’S DAILY WISDOM DELIVERED STRAIGHT TO YOUR INBOX

Join 900,000+ readers discovering how small daily shifts create big life change with my free newsletter. Subscribe here. ‍

Check out our Apple subscription to unlock bonus content of On Purpose! https://lnk.to/JayShettyPodcast ‍

What We Discuss:

00:00 Intro

01:16 Building a Stronger, More Resilient World

02:06 Why Everything Starts With the Mind

04:12 How Building Muscle Can Shift Your Mental State

06:23 Why Unhealthy Muscle Drives Obesity

10:53 Understanding Metabolic Syndrome

13:05 Why Is Gaining Fat Easier Than Building Muscle?

16:02 A Simple Framework for Building Muscle

19:39 Muscle Mass Matters More for Long-Term Health!

25:27 Men vs. Women: Is Building Muscle Different?

28:31 Simple Ways to Test and Build Grip Strength

34:59 The Hidden Dangers of Being “Skinny Fat”

38:01 How Highly Processed Diets Damage Muscle Health

42:41 How to Use Nutrition to Stimulate Muscle Growth

47:11 How Much Protein Do We Actually Need?

51:11 The Two Ways to Stimulate Skeletal Muscle

53:45 Being Sedentary Will Kill Your Progress

57:44 Don’t Skip Meals if You Want to Gain Muscle

59:39 Do 10,000 Steps Actually Build Muscle?

01:00:20 Do Pilates and Yoga Count as Strength Training?

01:01:11 Lifting Weights Is a Non-Negotiable

01:03:39 The Link Between Muscle Health and Fertility

01:06:58 The Only Organ System You Can Truly Control

01:09:10 Supplements That Actually Support Your Body

01:13:00 Are Protein Ice Creams Actually a Good Source of Protein?

01:17:22 How Food Companies Shape What You Believe

01:24:04 Gabrielle on Final Five

‍Episode Resources:

Website | https://drgabriellelyon.com/

Instagram | https://www.instagram.com/drgabriellelyon/

YouTube | https://www.youtube.com/channel/UCWPQJeWz4pvccA3lIoZ7j1Q

TikTok | https://www.tiktok.com/@drgabriellelyon

X | https://x.com/drgabriellelyon

Facebook | https://www.facebook.com/doctorgabriellelyon/

Related episodes

“Love this podcast!”

Jay, and everyone else who works on this podcast, thank you. Your energy and passion is contagious and helpful. Thank you so much!

By SHU12323

“Amazing and life changing podcast”

I was not a fan of podcasts, however after listening to a few of Jay Shettys podcasts I’ve quickly become a fan of podcasts in general but primarily this one. It genuinely gives sincere positive life changing habits that I personally have incorporated into… life and often share with my own friends… and family. Like many of us, I sometimes struggle with anxiety, and the many tips and mindful habits on this podcast truly help.

By ChrisAlan83

“Jay has a special energy that draws people towards him, and a talent at taking people on a journey”

By ChrisAlan83

“Great show”

I just listen to my first show, it was so relatable, easy to listen too and connect with. Continued listeners.

By Patty1186

“Always inspired”

Time and time again I listen to one of these episodes and I leave with a full heart and inspired soul. This show has continuously been a part of the light in my life to keep pursuing my dreams regardless of the obstacles. All the individuals jay brings on the show truly are reflections of resilience and each share a beautiful piece of humanity. Thanks Jay for making such valuable dialogues accesible!!

By Farmerbri44

“Grateful for this podcast!”

I absolutely love this podcast and I'm always looking forward to new episodes! | have learned so much from listening to Jay and all his amazing guest. Thank you for being apart of my wellness journey!

By Chef Chlo

“Doesn't get better than this!”

I have been listening few years! Always delivers! Deep raw real conversations that are raising the vibration of the world! Grateful to Jay and all his guests! Beautiful work!

By Shannon842

“thank you”

i've am currently in one of the biggest battles of my life regarding my mental health. my therapist suggested this podcast and wow, i am forever grateful for Jay Shetty, his team and guest stars. you guys have helped me so much with all this wisdom and knowledge on what we humans struggle with daily both mentally and physically. you have a permanent subscriber right here. thank you!

By V-Lpz

“Fantastic”

Thank you for sharing your insight and knowledge as you fulfill your purpose in life in making wisdom go viral. I really enjoy your podcast.

By Kshaq87

“2020 Vision & Purpose”

He has some much good interesting information. I like how he uses facts and information behind what he talks about. I am glad I found him in 2020 because he was just what I was looking for. I would love to meet him and keep up the great work. I am looking forward to your book. Not sure what to expect but listening to everything you said so far has been great. I can’t wait to see what it has in store for us. Thank you for being a positive person and shedding light on things. I’m glad your not a lawyer or doctor! I’m glad you found your passion and helping others. I am looking for that as well. I feel stuck and hope your content gets me passed that!

By Scottie4488

“Amazing and life changing podcast”

I was not a fan of podcasts, however after listening to a few of Jay Shettys podcasts I’ve quickly become a fan of podcasts in general but primarily this one. It genuinely gives sincere positive life changing habits that I personally have incorporated into my life and often share with my own friends and family. Like many of us, I sometimes struggle with anxiety, and the many tips and mindful habits on this podcast truly help.

By ChrisAlan83

“Every episode is an opportunity!”

Life is beautiful when you find the right words and the right person who motivates you to keep growing, learning , going deep in our feelings and become a better version of ourselves ...Thank you Jay for been part of my journey and teaching me how to embrace the chaos with a better understanding. I was addicted to chocolate, now is chocolate and “On purpose”

By Gloraya

“Life changing”

This podcast is by far the best I’ve ever listened to. Jay goes deep into what it means to live a healthy life in all aspects and causes you to truly reflect on your own life and where you’re at. Thank you for the life changing content, Jay!

By wesbacher

“Great Perspective”

“The world we see is what we give it, nothing more than that. As a man thinketh so does he perceive. Therefore, seek not to change the world, but choose to change your mind about the world.” So far I would say the above quote from “A Course in Miracles,” sums up Jay’s podcast the best. If you want to live a purposeful life in service of others, as I do, you need to change your mind - your perception; not work to change others or the world. Work authenticity in what you are. Jay does this extremely well. Fantastic messages for a purposeful life. I will certainly listen to every episode.

By Steelborne

“Inspiring”

Great pearls of wisdom in each episode. Always motivates me to make changes in my life. Finally consuming content that increases your emotional intelligence and asks you to be better for your community. Keep a pen and notebook handy while listening. Lots of helpful and actionable steps for you life.

By Shocked and Offended

“Life changing”

Thank you so much for your enlightenment. It is so easy to listen and realize what direction I wanted to go but didn’t know the steps to take. The podcast on how to not fall in love fast hit me like a brick. Words and their definitions such as what love means to me, values, priorities and preferences, etc. All of it is pure gold!!! Thank you Jay!

By BeChDu

“The most Transformational podcast”

This podcast will become a mirror to your life, you will begin to have moments after listening that are constantly reflecting situations in your everyday and it gives you the tools and inspiration to make great choices! Jay is truly one of a kind. His messages and content services all walks of life.

By LD504

“Podcast is great!”

This is an amazing podcast! It really has helped me to set my intentions for my day and to make decisions in alignment with my purpose! I really appreciate the thoughtfulness of your choices and the fact that it forces me to think deeply about my life and my choices! Thank you so much for all you do!

By Bradley0414

“Podcast is life changing”

Jay Shetty podcast is what has literally changed my life. Just buy listening everyday I have seen have much I have grown and healed myself as a person. I can’t thank him enough for all his love, compassion, and knowledge. It’s what’s truly helped me be the person I am today and constantly wanting to grow into the best version of myself.

By Dejalovesyou670

“Meaningful content!!”

Thank you, Jay, for your podcast! I love the content and find myself regularly sharing the insights with people in my life. Many times I will listen 2 to 3 times per episode. Once while doing tasks, again to take notes, and a third time to really let it sink in. Listen, meditate, contemplate. Thanks again to you and your team.

By Marmeduke puke

“Gratitude for sharing knowledge”

We human beings come across those souls so fortunately, yet so rarely, that generate a spark within us to see what the naked eye cannot. You have changed the rarity of such meaningful friendships by instigating that self-love, self-awareness, and self-care in every person who’ve had the chance to hear and see you. Knowledge is power, but when shared with others it becomes powerful. Thank you for sharing with the world your lessons and your insights. I’ve embarked on this journey of self discovery and your voice has been a powerful guide. I’m hoping to have a chance to connect with you personally some day, but until then I look forward to hearing from you every week to inspire me to make an impact in my own life for a better present.

By BrotherRidhu

“Mentor I hope to meet someday”

This is one of my favorite podcasts I listen to every week. I look forward to it and know I’ll always go away learning something new, a new perspective on a subject I never considered. As I learned from Jay that you can be mentored by someone you haven’t met and he is def someone I consider a mentor (hopefully I’ll meet someday). This is a must listen, consider it a self care item.

By Hidef53

“Love this podcast!!”

Jay, and everyone else who works on this podcast, thank you. Your energy and passion is contagious and helpful. Thank you so much!

By Shui2323

“Thank you!!!”

Thank you so much Jay for creating this podcast and providing weekly content! I listen whenever I have some down time during the day and it’s such a nice way to reflect and stay motivated and grounded throughout the day.

By madhatter96

“Wow!”

Jay has an amazing gift and an even more amazing heart! I love what he is doing in the world and has made me a better person through his insights and kindness! Thank you Mr. Shetty

By RollTideDLCC

“Fantastic”

Thank you for sharing your insight and knowledge as you fulfill your purpose in life in making wisdom go viral. I really enjoy your podcast.

By Kshaq87

“Jay is life-changing!”

Listening to Jay Shetty during my commute early in the mornings has changed my life! He’s wise yet so simple in delivering his message. I’m a fan and I’m so thankful for his insights in life, love and everything in between!

By Naty0210

“Thank you Jay Shetty for your spiritual wisdom and insight. ”

Thank you Jay Shetty for your spiritual wisdom and insight. I am on a spiritual journey currently and I’ve been searching for answers and teachings that are deeply connected spiritually. There’s a higher calling on my life. I thank you again for all of your teachings.

By PearlJelly9

Dr. Gabrielle Lyon: #1 Blueprint for Building Muscle That Will Change How You Age! (This Will Transform Your Long-Term Health!)

Related episodes

Daniel Pink ON: How to Master Time Management & Turn Procrastination Into Productivity

4 Steps to Be More Productive Tomorrow & How to Stop Letting Pressure From Others Control You (With Special Guest Ed Mylett)

8 Things I Wish I Knew Before I Turned 30