Healthcare professionals often address chronic diseases—like diabetes, cardiovascular conditions, and neurodegenerative disorders—through conventional protocols focused on pathology and symptom management. However, “muscle-centric medicine,” a term coined by Dr. Gabrielle Lyon, highlights the overlooked role of skeletal muscle in preventing metabolic dysfunction and age-related decline. This approach reframes the issue from excess body fat to the critical importance of developing and maintaining healthy muscle. This blog post encourages medical professionals to integrate muscle-focused strategies into preventive care and patient education, improving outcomes while setting an example in an increasingly sedentary society.
Who Is Dr. Gabrielle Lyon?
Dr. Gabrielle Lyon is a board-certified family physician and a distinguished authority on nutritional sciences, geriatrics, and functional longevity. She completed her dual research and clinical fellowship in geriatrics and nutritional sciences at Washington University, and her academic foundation in nutritional sciences was laid at the University of Illinois. Dr. Lyon is renowned for applying evidence-based, protein-focused strategies to optimize health, performance, and longevity. Her book, Forever Strong: A New, Science-Based Strategy for Aging Well, debuted in 2023 as an instant New York Times bestseller, underscoring her growing influence in both clinical and public health circles.
What Is Muscle-Centric Medicine?
Traditionally, many clinicians focus on adiposity—particularly in conditions like type 2 diabetes or cardiovascular disease. But emerging research highlights skeletal muscle as a primary driver of metabolic health. According to Dr. Lyon,
“We are not over-fat—we are under-muscled. And it is muscle that is often at the root of these diseases of aging.”
She goes on to say,
“Skeletal muscle is really our metabolic currency. You have to earn this tissue… it is important for a number of things, including glucose disposal.”
In essence, muscle does more than just allow us to perform daily tasks—it actively modulates how the body handles glucose, fatty acids, and other nutrients. For physicians, recognizing the centrality of muscle is transformative. Instead of solely promoting weight loss, muscle-centric medicine encourages resistance training, adequate protein intake, and activity planning—particularly important in preventing the cascade of metabolic dysregulation that can lead to disorders like insulin resistance and even cognitive decline.
The Critical Role of Muscle in Longevity
A striking revelation from Dr. Lyon’s fellowship in geriatrics and nutritional sciences was how skeletal muscle impacts the brain. She recalls a patient who had diligently followed the advice she received from doctors—which was primarily traditional diet advice—but neglected resistance training and adequate protein. Eventually, testing revealed deteriorating cognitive markers. Dr. Lyon recalls,
“When we imaged her brain, it looked like the beginning of an Alzheimer’s brain. I felt that we failed her—that I failed her and the medical community failed her.”
Dr. Lyon acknowledges that a variety of factors play a role in neurodegenerative disease, but states that the importance of skeletal muscle has historically been underemphasized. For physicians, this presents a critical reminder: early and consistent attention to skeletal muscle may help stave off both metabolic and neurodegenerative conditions. By reframing your clinical approach to emphasize building and preserving muscle as patients age, you can more effectively promote long-term well-being.
Strategies for Building & Maintaining Muscle
Busy physicians often struggle with their own self-care, let alone guiding patients in developing new lifestyle habits. Nonetheless, it’s both possible and essential to integrate practical strategies into your professional life and your patient recommendations. Though specific recommendations will vary based on each patient’s medical history and individual circumstances, the following strategies provide a general framework that can be adapted to meet diverse needs.
Protein Intake
Protein has long been underemphasized in dietary guidelines compared to fats and carbohydrates, and is often misunderstood in both mainstream media and medical advice. Dr. Gabrielle Lyon emphasizes that not all proteins are created equal, saying,
“We shouldn’t just look at protein as a generic concept… a rice-pea blend shake is different than a piece of salmon.”
Her perspective highlights two key points:
- Amino Acid Profiles Matter: Animal proteins provide all nine essential amino acids, including leucine, which is critical for initiating muscle protein synthesis. In contrast, plant-based proteins require careful food combining and higher overall intake to compensate for lower bioavailability.
- Nutrient Density Counts: Animal proteins also deliver vital micronutrients like vitamin B12, iron, and zinc. While plant-based diets can meet these needs, they must be meticulously planned to prevent deficiencies.
Dr. Lyon suggests a starting guideline of one gram of protein per pound of ideal body weight, adjusted based on clinical presentations, activity levels, and metabolic health. For plant-based patients, emphasize combining complementary proteins and ensuring sufficient total intake.
Resistance Training & Physical Activity
Skeletal muscle will not maintain itself—it needs consistent activation. Although minimal physical activity can help prevent further decline, optimal muscle health requires regular resistance training. Dr. Lyon underscores a family-wide approach:
“We impress upon our children that physical activity is a standard. It is not an exception to the rule or something that happens once in a while.”
In practical terms, here’s an example of what physicians might recommend to patients:
- Younger Adults (20s-30s): Build a solid strength foundation with multi-joint exercises and potentially explosive movements under professional guidance.
- Middle Age (40s-50s): Maintain muscle mass and power. Emphasize injury prevention while preserving functional strength with consistent training.
- Older Adults (60+): Focus on slowing or preventing decline through basic strength exercises (bodyweight, resistance bands, moderate free-weight work). Emphasize adequate protein intake to mitigate age-related muscle loss.
Planning Around Busy Schedules
As medical professionals, we’re keenly aware of unpredictable work hours and the challenges of on-call shifts. Dr. Lyon provides the following reminder:
“Plan for your weaknesses.”
Physicians and patients alike can do this in a variety of ways, including:
- Stocking Up on Shelf-Stable Proteins: Keep beef jerky, canned chicken or tuna, and protein shakes on hand to avoid suboptimal food choices when hunger strikes.
- Meal Prepping or Outsourcing: Prepare meals in bulk or consider meal-prep services that focus on high-protein options to get through busy days and reduce decision fatigue.
- Micro Workouts: Squeeze in five to ten-minute circuits of bodyweight exercises—like squats, push-ups, or step-ups—during breaks or shift transitions.
Addressing Educational Gaps in Medicine
Most medical schools emphasize pharmacology, pathophysiology, and acute care. Preventive nutrition and exercise science rarely receive the same depth of focus. In Dr. Lyon’s words:
“Physicians are trained appropriately in algorithmic medicine… but they are not trained in preventative care, physical training, and nutritional sciences.
While this is understandable—medical curricula are already rigorous—physicians must acknowledge these blind spots. If you wish to specialize in muscle-centric approaches or integrate them substantially into your practice, you’ll need the following tools:
- Additional Training: Consider fellowships or certifications focused on nutrition, gerontology, exercise science, or integrative medicine.
- Mentorship & Collaboration: Partner with registered dietitians, exercise physiologists, or other clinicians who have deep expertise in preventive strategies.
- Evidence-Based Resources: Look for reputable organizations or continuing medical education (CME) courses that emphasize the metabolic and musculoskeletal aspects of care.
The Bottom Line: Prioritizing Muscle Health
Muscle-centric medicine represents a transformative shift in healthcare, emphasizing skeletal muscle as a key determinant of metabolic health, cognitive longevity, and overall vitality. Resistance training and adequate protein intake form the foundation of this approach, which begins with you—the physician. By prioritizing your own fitness and nutrition, you can lead by example and inspire patient success. Adopting a muscle-centric lifestyle doesn’t require perfection—small, consistent efforts, like resistance training and nutrient-dense meals, can yield significant long-term benefits. This proactive approach can help combat chronic disease, foster healthier lifestyles, and improve health outcomes for both patients and practitioners.
Related Topics
Explore more resources to enhance your health, performance, and patient care:
- Optimizing Health & Performance: A Holistic Guide for Busy Doctors
- Unlocking Human Performance: The Power of Data Science in Medicine
- Best Vitamins & Supplements for Energy
- Lower Back Stretches: Reduce Pain & Improve Strength
- 3 Day Full Body Workout for Busy Lifestyles
This blog post was inspired by insights from Dr. Jaime Seeman and Dr. Gabrielle Lyon on “The Strong MD” podcast episode “Muscle Matters: Dr. Gabrielle Lyon on Revolutionizing Health.”
The information in this blog post is for educational purposes only and should not be construed as medical advice. Before making any changes to your diet, protein intake, or exercise routine, please consult your healthcare provider.
