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Frontier · Expert StackUpdated April 2026

Gabrielle Lyon

Physician · Founder, Institute for Muscle-Centric Medicine · Author, Forever Strong

Lyon argues that skeletal muscle is the organ of longevity — and that most longevity medicine ignores it. Her muscle-centric medicine framework prioritises protein intake, resistance training, and metabolic health as the primary levers for extending healthspan, particularly in women.

Supplement Stack

Creatine monohydrate
5 g
I
Timing:Any time
Mitochondrial dysfunctionDisabled autophagy
Omega-3 (EPA+DHA)
2–4 g
I
Timing:With meal
Microbiome alterationsDisabled autophagy
Vitamin D3
5000 IU
I
Timing:Morning with fat
Disabled autophagy
Magnesium glycinate
400 mg
II
Timing:Evening
Telomere attritionDisabled autophagy
Protein (whey or colostrum)
30–50 g per meal
I
Timing:With each meal
Mitochondrial dysfunctionDisabled autophagy
Lyon emphasises leucine threshold (2.5–3 g) per meal for muscle protein synthesis
Not in registry

Tier I = multiple RCTs in humans · Tier II = human trials, early stage · Tier III = mechanism / animal studies only

Lifestyle Pillars

  • 1Resistance training 4–5× per week — the non-negotiable pillar
  • 2High protein diet: 1 g per pound of ideal body weight
  • 3Prioritises leucine-rich protein sources (meat, fish, eggs, dairy)
  • 4Zone 2 cardio 2–3× per week
  • 5Tracks muscle mass and body composition (DEXA)
  • 6Optimises sleep for muscle recovery

Important Caveats

Lyon's protein recommendations (1 g/lb) are higher than most longevity physicians and directly conflict with Longo's lower-protein approach. The mTOR activation from high protein may accelerate some aging pathways while preserving muscle. The optimal protein intake for longevity remains actively debated.

Sources & References

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Stack summary

Total molecules5
Tier I (RCT)4
Tier II (human trials)1
Tier III (mechanism)0
Rx-only items0
In your cart0
This protocol is curated by Vitaei from publicly available information. It is not endorsed by Gabrielle Lyon and does not constitute medical advice. Consult a physician before starting any supplement or medication regimen.