Gabrielle Lyon: The Forever Strong PLAYBOOK: How to Think, Eat, Move, and Recover for Life

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Key Takeaways

• Strength train 3-4x/week – Focus on compound lifts (squats, deadlifts, presses) with progressive overload
• Prioritize protein – Aim for 1g per pound of ideal body weight daily, spacing intake every 3-4 hours
• Walk daily – Get 8-10k steps for metabolic health and recovery
• Sleep optimization – Maintain consistent bedtime/wake time, keep room cool (65°F/18°C)

Supplements & Protocols Mentioned

• Creatine monohydrate – 5g daily for muscle preservation
• Omega-3s – 1-2g EPA/DHA for inflammation control
• Vitamin D3+K2 – 5000 IU D3 + 100mcg K2 if deficient

Notable Quotes

“You can’t out-supplement poor training and nutrition – build the foundation first.”

Bottom Line

Lift heavy, eat sufficient protein, move daily, and recover properly. Supplements only work when fundamentals are dialed in.

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