January 29, 2026 • 14 mins
In this powerful My Legacy Bonus Drop, bestselling author and founder of muscle-centric medicine Dr. Gabrielle Lyon reveals how real strength begins long before the gym – with the habits we build at home. Joined by her sister Maddy, Gabrielle shares how parenting, purpose, and resilience shape the next generation.
Together they explore:
- Why strength is a responsibility, not a luxury
- How parenting with purpose builds trust and self-worth
- The myths keeping women from their strongest, healthiest selves
Subscribe now so you never miss our weekly episodes, dropping every Tuesday.
Dr. Lyon’s THE FOREVER STRONG PLAYBOOK: https://drgabriellelyon.com/playbook/
See omnystudio.com/listener for privacy information.
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Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:01):
This is my legacy.
Speaker 2 (00:03):
In this week's Bonus Drop, doctor Gabrielle Lyatt, the creator
of muscle centric Medicine, steps beyond the gym and into
the places where strength is really built inside family, motherhood
and the everyday moments that shape who our children.
Speaker 3 (00:17):
Become.
Speaker 2 (00:18):
Joined by her sister Mattie, they open up about how
parenting reveals who we are and why raising strong humans
starts long before adulthood.
Speaker 4 (00:26):
Let's jump in, Gabrielle, you didn't just become passionate about
fitness as an adult. You grew up in a family
that modeled an active lifestyle and wellness before it was trendy.
How did that shape you from a young age and
did it influence how you approach your patience today.
Speaker 5 (00:43):
I think it's so fascinating that we tend to embody
our experiences, and those experiences that we have as children
really shape our lives, and I think that we can
all attest to that. And from a very young age,
strength was part of my language. It was never this
thing that couldn't be obtained. It was never scary. It
(01:04):
was easier to do hard things than it was to
not And because of that framework, when I went into medicine.
My mission and my mission still to this day, is
I believe the world can be stronger and more resilient,
and I believe that can be our first language.
Speaker 3 (01:21):
You know.
Speaker 5 (01:22):
So there's viilpa, which is that vigorous activity us spread
throughout the day. And then you know, like this is
really funny. My sister and I, Maddie, we hate to
go visit our dad. And you're gonna tell you why.
So my dad was just here. He lives in Ecuador,
and I was like, Dad, you know, I couldn't get
a hold of you. It took you so long, you know,
(01:43):
how'd you get to the airport? And this was an Ecuador.
He's like, I walked, So he walks if it's under
four hours, he walks, wow, Well or not?
Speaker 2 (01:53):
Do not?
Speaker 5 (01:54):
We do not like to go visit him, because that
is not fun for anybody. But I just, you know,
I highlight this because it doesn't have to be that
extreme either. There are always ways to evidence or very
practical takeaways, which I cover in the playbooks. So the playbook,
by the way, is the book that I wanted to write.
It's protocols, it's how to it's how to think, how
(02:15):
to move, how to eat, how to recover without all
the fluff. And you don't have to be an advanced
gym person to understand. But what you do have to
understand is that muscle is the organ of longevity and strength.
It's not a luxury. Strength is a responsibility.
Speaker 3 (02:31):
Maddie. While Gabrielle challenges the medical establishment, you're examining another
kind of system, criminal justice. You've shared our studying systems
has completely changed how you think about raising your own family.
What's that connection?
Speaker 6 (02:51):
Well, I can tell you. So I am what's called
a procedural justice scholar. So I focus on face to
face interactions between police and communities, predominantly criminalized communities. I've
done a lot of work with drug dealing, gang members,
and sex workers. But I think one very important takeaway
that I've learned from the criminal justice training is this
(03:11):
concept of procedural justice that can be applied both in
any interaction. And Procedural justice basically states that if during
face to face interactions, you treat people with fairness, respect, neutrality,
and the most important is participation. Where people can communicate
together and people can give their side of the story,
you can establish a really strong relationship and one that
(03:34):
feels fair on both sides, and the goal, of course
of or even parenting or anything.
Speaker 4 (03:41):
It's this idea of.
Speaker 6 (03:42):
Achieving compliance, right, like we all want to come to
an agreement, and you actually increase the levels of compliance
even if the outcome for say your child is not
what they want, if you demonstrate what we call procedural justice.
And so I've actually incorporated a lot of those tenants
into my home. And I wouldn't say my kids are
compliant all the time, but we have a we have
(04:05):
established a home built on trust, fairness, respect, and participation.
They know they're going to get their side of the
story in and so I think that's been a way
to really draw criminal justice scholarship into every day practical application.
Speaker 2 (04:19):
That's fascinating, well done.
Speaker 1 (04:22):
I would like to be a fly on the wall
of those conversations about it. That's really cool. Gaville, speaking
of families and home and spending time with your kids,
there was something I loved on Instagram recently where I
think you were hanging out with your kids in the
park and you were doing chin ups with them, or
you were doing chit ups and they were hanging out
with you. And maybe even they were doing it holding
(04:42):
on to your legs when you were doing chit ups,
and it was just an amazing moment. Nevertheless, of all
you guys doing chin ups together. You recently said that
being a mom doesn't take you away from your strength,
it reveals it. So can you tell us a little
bit about being a mum in terms of how you
revealed that strength for yourself and for your love one.
Speaker 5 (05:01):
Well, first of all, you know, I feel very fortunate.
I think that I have followed my I know that
I have followed my true path and nothing brings me
more satisfaction than my family, which you know, I think.
I see a lot of my colleagues have a life
(05:21):
and build in spite of their family, but not together.
And I really think for all the women out there,
it is absolutely possible to go out there, change the world,
be a scholar and do meaningful things and prioritize your family.
Oh Loujah, amen, I want to say that. I will
say I typically travel with them. I'm going to be
(05:43):
rethinking that one because every time I bring them to
a talk, I'm like, it's just the worst idea I
ever had until the next talk. But you know, we
don't know what we're made of unless we are placed
in an environment of friction. And it's easy when it's
the obvious friction. You know, you see people going to
(06:05):
war or people you know going into trials or or
things of that nature. There's the obvious outward challenge and
discomfort and friction. And then there's the not so obvious,
which is motherhood or parenting, and there's a choice that happens,
and it reveals who you are and who you want
(06:27):
to be. My sister talks a lot about identity and
the kind of person, and so it's really honed my
values and my skills and the way that I relate
to raising good humans. And it's not easy. I don't know.
It's probably more challenging than I think. We're all parents here.
(06:47):
It's probably more challenging if you care about doing it well,
and so you're really faced with yourself.
Speaker 4 (06:53):
It is the hardest, is the most rewarding, and it
is the hardest job on the planet. Even on the
way here, you know, we were in the car and
going back and forth with our daughter and sending emails,
and you know it, and it is it's something about
wearing your heart when you become a mom or parent.
Your actually your heart is living on the outside of
(07:14):
you going into the world every day, and you still
are focusing on your own unfold men and your own
strength as well as So it's a it's a beautiful,
beautiful dance.
Speaker 5 (07:27):
Yes, you know, I'm laughing because I you know, I
like to create things in the house because we don't
do iPads, and so I got them hula hoops. And
now our big thing is we are going to have
hula hoop challenges. I do make everything a little competitive.
Speaker 1 (07:45):
Are they waited hula hoops?
Speaker 5 (07:48):
There is the ability to wait out? Yeah, area, So
I got these hula hoops right. And so my son,
he's four, who, by the way, is training for the
Seal teams, which is hilarious. And we don't even know
where he came from. We'll walk downstairs, it's eight pm
and he's on the treadmill sprinting. He's like, I got
to get my training in. We're like, where did he
(08:09):
come from? And then I look at my husband and
I go.
Speaker 4 (08:11):
Oh wow, well I can kind of see where he
comes from. It's all my husband's a husband and the
grandfather down in Ecuador, and you know.
Speaker 5 (08:20):
And it's really interesting because in this space right now,
people will say, well, you know, I see that your
kids train, and I think to myself, and you know,
I say this often, we're not raising children, We're raising adults.
And the better habits we can instill in them now,
then they don't have to spend a lifetime trying to
break old ones, old poor ones. So it really is
(08:42):
critical as just we think about our legacy and the
next generation, that this language of strength and this language
of muscle as health becomes secondary.
Speaker 1 (08:53):
You know, we're.
Speaker 3 (08:55):
Building something real here, one episode at a time. If
you want to be part of subscribed, it's free, it matters,
and we're just getting started.
Speaker 4 (09:09):
Now.
Speaker 1 (09:09):
Back to my legacy, Gabrielle. In your new book, The
Forever Strong Playbook, I love the fact that part one
was entitled how to Think. It wasn't entitled how to eat,
how to move, It was entitled how to think. And
I wanted to ask you that question. You know, so
many people know what to do, but they don't do it.
Why and how do we change that?
Speaker 5 (09:31):
Well, that's exactly why I put how to Think first,
because I thought to myself, listen, I can include all
the how to eat, how to recover, how to move.
But you know, my patients, I still am a practicing physician.
My patients might have twenty of those books on their shelf.
And it's not about not having the right information. Although
(09:53):
there is a bit of distraction and there is a
ton of information overload, but you have to get your
mind right. You have to be able to take the
next right step, and that requires thinking well. And we're
taught how to eat, we're taught how to move, but
we're not necessarily taught frameworks and structures for processing information.
(10:14):
And I really wanted to provide that because health and
wellness is accessible to everybody.
Speaker 3 (10:19):
Got Mariae, I want to jump to your podcast, where
you've interviewed some of the world's leading health experts. What's
one piece of advice A guess is shared that you
actually applied to your own life and it made a
huge difference.
Speaker 5 (10:35):
You know, that is a very difficult question. Because my
podcast I bring on just the world leading experts in
whatever it is they are doing. I always learn something
from them, whether it's their scientific integrity. I just learned
that there's that skeletal muscle can get Alzheimer's Wow, right,
there's an autoimmune disease of skeletal muscle. So there's things that
(10:56):
I'm learning all the time. But one thing that has
stuck with me, and I'm sure that you've had this
experience that's unique to you three that but for me
is there's a level of humility that the world's best
always have and that has struck me every time. There's
(11:17):
just a level of humility and honoring those that came
before them that it's it's just undeniable.
Speaker 4 (11:26):
This has been a spectacular and fascinating conversation for our listeners.
I would like to ask you, what are three of
the biggest myths that you would like people to stop believing.
Speaker 5 (11:38):
Well, the first one is that we eat too much protein.
We don't and we have to recognize that the current
recommendations are set at a minimum. And you know people
will say, oh, well, the RDA, which is the recommended
dietary allowance, Well, that number is based on something called
a nitrogen balance value. I don't know of any health
outcome that is based on nitrogen balance value. So this
(12:03):
is an early nineteen hundred technique that has come up
with this number, and we still use this number. So
the conversation is absolutely irrelevant for the amount of protein
that we are having. It's not that is it you know,
is the RDA enough? It's is the RDA even a
relevant number? And that is a huge misunderstanding. So number one,
(12:24):
we are not eating enough protein for optimal aging period.
We're maybe eating enough protein to not be worse than yesterday.
But if we believe that skeletal muscle is the organ
of longevity, there there's only two ways to fuel it
and stimulate it. Number one training and number two dietary protein.
So that piece, if someone left away with nothing else,
(12:46):
it's to understand the importance of protein and muscle and aging.
So that's the first myth. And number two, women are
not going to get bulky. I've been trying for the
last thirty years, same with my sister. It's very difficult
to put on muscle, and the act of trying and
the focus on it is critical to longevity, health and wellness.
(13:06):
The stronger you are, the longer you live, the more
muscle mass you have, the better your ability to mitigate
Alzheimer's and cardiovascular disease and all these diseases that we're
working against. And muscle is what you have to gain,
it's not what you have to lose. And then I
think the third one in terms of health and wellness.
(13:30):
I don't know what I would pick for the third one,
but what is really on my mind is that we
can do hard things and this comfort, and that we're
always looking for comfort and making things easy on us.
If we choose the easy route now, life is going
to be harder. But if you choose the harder now,
(13:52):
life will be easier.
Speaker 2 (13:55):
Thank you for joining us. If you enjoy today's conversation,
subscribe shit and follow us on at my Legacy movement
on social media and YouTube. New episodes drop every Tuesday,
with bonus content every Thursday. At its core, this podcast
honors doctor King's vision of the beloved community and the
(14:15):
power of connection. A Legacy Plus Studio production distributed by
iHeartMedia creator and executive producer Suzanne Hayward co executive producer
Lisa Lyle. Listen on the iHeartRadio app or wherever you
get your podcasts.
This is my legacy.
Speaker 2 (00:03):
In this week's Bonus Drop, doctor Gabrielle Lyatt, the creator
of muscle centric Medicine, steps beyond the gym and into
the places where strength is really built inside family, motherhood
and the everyday moments that shape who our children.
Speaker 3 (00:17):
Become.
Speaker 2 (00:18):
Joined by her sister Mattie, they open up about how
parenting reveals who we are and why raising strong humans
starts long before adulthood.
Speaker 4 (00:26):
Let's jump in, Gabrielle, you didn't just become passionate about
fitness as an adult. You grew up in a family
that modeled an active lifestyle and wellness before it was trendy.
How did that shape you from a young age and
did it influence how you approach your patience today.
Speaker 5 (00:43):
I think it's so fascinating that we tend to embody
our experiences, and those experiences that we have as children
really shape our lives, and I think that we can
all attest to that. And from a very young age,
strength was part of my language. It was never this
thing that couldn't be obtained. It was never scary. It
(01:04):
was easier to do hard things than it was to
not And because of that framework, when I went into medicine.
My mission and my mission still to this day, is
I believe the world can be stronger and more resilient,
and I believe that can be our first language.
Speaker 3 (01:21):
You know.
Speaker 5 (01:22):
So there's viilpa, which is that vigorous activity us spread
throughout the day. And then you know, like this is
really funny. My sister and I, Maddie, we hate to
go visit our dad. And you're gonna tell you why.
So my dad was just here. He lives in Ecuador,
and I was like, Dad, you know, I couldn't get
a hold of you. It took you so long, you know,
(01:43):
how'd you get to the airport? And this was an Ecuador.
He's like, I walked, So he walks if it's under
four hours, he walks, wow, Well or not?
Speaker 2 (01:53):
Do not?
Speaker 5 (01:54):
We do not like to go visit him, because that
is not fun for anybody. But I just, you know,
I highlight this because it doesn't have to be that
extreme either. There are always ways to evidence or very
practical takeaways, which I cover in the playbooks. So the playbook,
by the way, is the book that I wanted to write.
It's protocols, it's how to it's how to think, how
(02:15):
to move, how to eat, how to recover without all
the fluff. And you don't have to be an advanced
gym person to understand. But what you do have to
understand is that muscle is the organ of longevity and strength.
It's not a luxury. Strength is a responsibility.
Speaker 3 (02:31):
Maddie. While Gabrielle challenges the medical establishment, you're examining another
kind of system, criminal justice. You've shared our studying systems
has completely changed how you think about raising your own family.
What's that connection?
Speaker 6 (02:51):
Well, I can tell you. So I am what's called
a procedural justice scholar. So I focus on face to
face interactions between police and communities, predominantly criminalized communities. I've
done a lot of work with drug dealing, gang members,
and sex workers. But I think one very important takeaway
that I've learned from the criminal justice training is this
(03:11):
concept of procedural justice that can be applied both in
any interaction. And Procedural justice basically states that if during
face to face interactions, you treat people with fairness, respect, neutrality,
and the most important is participation. Where people can communicate
together and people can give their side of the story,
you can establish a really strong relationship and one that
(03:34):
feels fair on both sides, and the goal, of course
of or even parenting or anything.
Speaker 4 (03:41):
It's this idea of.
Speaker 6 (03:42):
Achieving compliance, right, like we all want to come to
an agreement, and you actually increase the levels of compliance
even if the outcome for say your child is not
what they want, if you demonstrate what we call procedural justice.
And so I've actually incorporated a lot of those tenants
into my home. And I wouldn't say my kids are
compliant all the time, but we have a we have
(04:05):
established a home built on trust, fairness, respect, and participation.
They know they're going to get their side of the
story in and so I think that's been a way
to really draw criminal justice scholarship into every day practical application.
Speaker 2 (04:19):
That's fascinating, well done.
Speaker 1 (04:22):
I would like to be a fly on the wall
of those conversations about it. That's really cool. Gaville, speaking
of families and home and spending time with your kids,
there was something I loved on Instagram recently where I
think you were hanging out with your kids in the
park and you were doing chin ups with them, or
you were doing chit ups and they were hanging out
with you. And maybe even they were doing it holding
(04:42):
on to your legs when you were doing chit ups,
and it was just an amazing moment. Nevertheless, of all
you guys doing chin ups together. You recently said that
being a mom doesn't take you away from your strength,
it reveals it. So can you tell us a little
bit about being a mum in terms of how you
revealed that strength for yourself and for your love one.
Speaker 5 (05:01):
Well, first of all, you know, I feel very fortunate.
I think that I have followed my I know that
I have followed my true path and nothing brings me
more satisfaction than my family, which you know, I think.
I see a lot of my colleagues have a life
(05:21):
and build in spite of their family, but not together.
And I really think for all the women out there,
it is absolutely possible to go out there, change the world,
be a scholar and do meaningful things and prioritize your family.
Oh Loujah, amen, I want to say that. I will
say I typically travel with them. I'm going to be
(05:43):
rethinking that one because every time I bring them to
a talk, I'm like, it's just the worst idea I
ever had until the next talk. But you know, we
don't know what we're made of unless we are placed
in an environment of friction. And it's easy when it's
the obvious friction. You know, you see people going to
(06:05):
war or people you know going into trials or or
things of that nature. There's the obvious outward challenge and
discomfort and friction. And then there's the not so obvious,
which is motherhood or parenting, and there's a choice that happens,
and it reveals who you are and who you want
(06:27):
to be. My sister talks a lot about identity and
the kind of person, and so it's really honed my
values and my skills and the way that I relate
to raising good humans. And it's not easy. I don't know.
It's probably more challenging than I think. We're all parents here.
(06:47):
It's probably more challenging if you care about doing it well,
and so you're really faced with yourself.
Speaker 4 (06:53):
It is the hardest, is the most rewarding, and it
is the hardest job on the planet. Even on the
way here, you know, we were in the car and
going back and forth with our daughter and sending emails,
and you know it, and it is it's something about
wearing your heart when you become a mom or parent.
Your actually your heart is living on the outside of
(07:14):
you going into the world every day, and you still
are focusing on your own unfold men and your own
strength as well as So it's a it's a beautiful,
beautiful dance.
Speaker 5 (07:27):
Yes, you know, I'm laughing because I you know, I
like to create things in the house because we don't
do iPads, and so I got them hula hoops. And
now our big thing is we are going to have
hula hoop challenges. I do make everything a little competitive.
Speaker 1 (07:45):
Are they waited hula hoops?
Speaker 5 (07:48):
There is the ability to wait out? Yeah, area, So
I got these hula hoops right. And so my son,
he's four, who, by the way, is training for the
Seal teams, which is hilarious. And we don't even know
where he came from. We'll walk downstairs, it's eight pm
and he's on the treadmill sprinting. He's like, I got
to get my training in. We're like, where did he
(08:09):
come from? And then I look at my husband and
I go.
Speaker 4 (08:11):
Oh wow, well I can kind of see where he
comes from. It's all my husband's a husband and the
grandfather down in Ecuador, and you know.
Speaker 5 (08:20):
And it's really interesting because in this space right now,
people will say, well, you know, I see that your
kids train, and I think to myself, and you know,
I say this often, we're not raising children, We're raising adults.
And the better habits we can instill in them now,
then they don't have to spend a lifetime trying to
break old ones, old poor ones. So it really is
(08:42):
critical as just we think about our legacy and the
next generation, that this language of strength and this language
of muscle as health becomes secondary.
Speaker 1 (08:53):
You know, we're.
Speaker 3 (08:55):
Building something real here, one episode at a time. If
you want to be part of subscribed, it's free, it matters,
and we're just getting started.
Speaker 4 (09:09):
Now.
Speaker 1 (09:09):
Back to my legacy, Gabrielle. In your new book, The
Forever Strong Playbook, I love the fact that part one
was entitled how to Think. It wasn't entitled how to eat,
how to move, It was entitled how to think. And
I wanted to ask you that question. You know, so
many people know what to do, but they don't do it.
Why and how do we change that?
Speaker 5 (09:31):
Well, that's exactly why I put how to Think first,
because I thought to myself, listen, I can include all
the how to eat, how to recover, how to move.
But you know, my patients, I still am a practicing physician.
My patients might have twenty of those books on their shelf.
And it's not about not having the right information. Although
(09:53):
there is a bit of distraction and there is a
ton of information overload, but you have to get your
mind right. You have to be able to take the
next right step, and that requires thinking well. And we're
taught how to eat, we're taught how to move, but
we're not necessarily taught frameworks and structures for processing information.
(10:14):
And I really wanted to provide that because health and
wellness is accessible to everybody.
Speaker 3 (10:19):
Got Mariae, I want to jump to your podcast, where
you've interviewed some of the world's leading health experts. What's
one piece of advice A guess is shared that you
actually applied to your own life and it made a
huge difference.
Speaker 5 (10:35):
You know, that is a very difficult question. Because my
podcast I bring on just the world leading experts in
whatever it is they are doing. I always learn something
from them, whether it's their scientific integrity. I just learned
that there's that skeletal muscle can get Alzheimer's Wow, right,
there's an autoimmune disease of skeletal muscle. So there's things that
(10:56):
I'm learning all the time. But one thing that has
stuck with me, and I'm sure that you've had this
experience that's unique to you three that but for me
is there's a level of humility that the world's best
always have and that has struck me every time. There's
(11:17):
just a level of humility and honoring those that came
before them that it's it's just undeniable.
Speaker 4 (11:26):
This has been a spectacular and fascinating conversation for our listeners.
I would like to ask you, what are three of
the biggest myths that you would like people to stop believing.
Speaker 5 (11:38):
Well, the first one is that we eat too much protein.
We don't and we have to recognize that the current
recommendations are set at a minimum. And you know people
will say, oh, well, the RDA, which is the recommended
dietary allowance, Well, that number is based on something called
a nitrogen balance value. I don't know of any health
outcome that is based on nitrogen balance value. So this
(12:03):
is an early nineteen hundred technique that has come up
with this number, and we still use this number. So
the conversation is absolutely irrelevant for the amount of protein
that we are having. It's not that is it you know,
is the RDA enough? It's is the RDA even a
relevant number? And that is a huge misunderstanding. So number one,
(12:24):
we are not eating enough protein for optimal aging period.
We're maybe eating enough protein to not be worse than yesterday.
But if we believe that skeletal muscle is the organ
of longevity, there there's only two ways to fuel it
and stimulate it. Number one training and number two dietary protein.
So that piece, if someone left away with nothing else,
(12:46):
it's to understand the importance of protein and muscle and aging.
So that's the first myth. And number two, women are
not going to get bulky. I've been trying for the
last thirty years, same with my sister. It's very difficult
to put on muscle, and the act of trying and
the focus on it is critical to longevity, health and wellness.
(13:06):
The stronger you are, the longer you live, the more
muscle mass you have, the better your ability to mitigate
Alzheimer's and cardiovascular disease and all these diseases that we're
working against. And muscle is what you have to gain,
it's not what you have to lose. And then I
think the third one in terms of health and wellness.
(13:30):
I don't know what I would pick for the third one,
but what is really on my mind is that we
can do hard things and this comfort, and that we're
always looking for comfort and making things easy on us.
If we choose the easy route now, life is going
to be harder. But if you choose the harder now,
(13:52):
life will be easier.
Speaker 2 (13:55):
Thank you for joining us. If you enjoy today's conversation,
subscribe shit and follow us on at my Legacy movement
on social media and YouTube. New episodes drop every Tuesday,
with bonus content every Thursday. At its core, this podcast
honors doctor King's vision of the beloved community and the
(14:15):
power of connection. A Legacy Plus Studio production distributed by
iHeartMedia creator and executive producer Suzanne Hayward co executive producer
Lisa Lyle. Listen on the iHeartRadio app or wherever you
get your podcasts.
Hosts And Creators
Craig Kielburger
Marc Kielburger
Martin Luther King III
Arndrea Waters King
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