I’ve been reading Forever Strong by Dr. Gabrielle Lyon and for me, the timing is right... it’s hitting home in a big way.
I'm lucky enough to work with an Integrative doctor myself, and she often recommends reading material for me based on my own health needs and areas of growth. And Forever Strong, is one of the books she guided me to. Why? Because as a health coach in my 50s, I'm definitely working on building lean muscle mass. I wasn't thrilled with my own recent whole body composition scan. Despite the fact that I do regular strength training and I eat well, gaining muscle is taking more intention now than it ever did in my 30s or 40s. And let's be honest, we weren't thinking as much about strength and protein back then. OK, most of us weren't thinking about it at all. Now the push to get your protein is all over the internet.
Like many women who grew up in the 80s and 90s, I was conditioned to believe that “eating light” was healthy, think SnackWell’s cookies, frozen Healthy Choice dinners, low-fat everything. We weren’t thinking about protein or blood sugar or muscle maintenance. Mostly we wanted to be thin, and that meant avoiding calories and lots of cardio.
Fast forward to today, and I’m unlearning a lot of that. I’ve come to realize how important it is to replace those old habits with science-backed strategies that actually support our health and energy, especially in midlife.
That’s why Forever Strong hit so close to home. It clears up so much of the confusion around protein and aging, and it’s inspiring and empowering.
Dr. Lyon’s core message is simple: muscle is the organ of longevity. Not just for bodybuilders or gym rats, but for all of us. Especially women. Especially as we age. And what fuels strong, resilient muscle? Protein.
Maintaining muscle mass is essential, not just for strength, but for our overall health, independence, and quality of life. Muscle helps regulate blood sugar, supports hormone balance and our immune system, and protects our joints. As we age, we begin to lose muscle naturally, a process called sarcopenia, which accelerates in our 50s and beyond unless we take steps to counteract it. This is where protein plays a critical role. Adequate protein intake, paired with resistance training, helps preserve and even rebuild muscle, which in turn helps us stay active, resilient, and capable of doing the things we love as we get older.
Here are a few key points from Dr. Lyon's book that stood out to me:
- Protein isn’t just for building muscle, it’s for preserving it. And we lose muscle as we age unless we actively work to maintain it.
- The RDA for protein is the minimum to prevent deficiency, not the optimal amount for thriving. Most women need significantly more than they think.
- When you eat your protein matters. A single high-protein dinner won’t cut it. We need consistent intake throughout the day.
- Quality counts. Whole food sources should be your foundation, things like eggs, fish, poultry, legumes, and Greek yogurt.
I’ve been making small shifts myself whether it's starting the day with more protein or being more intentional about strength training. It’s not about being perfect. It’s about progress.
So if you’ve ever felt confused about what to eat, or worried that it’s “too late” to start, I’m here to tell you, it’s not. We’re all still learning, even the coaches. You don’t have to figure it all out on your own.
Let’s start with one question:
Are you eating enough protein to support the life and strength you want?
If you’re not sure, let’s chat. Your muscles (and your future self) will thank you.
Reach out to me today to get the support you need for a long, healthy life.
