As conversations around longevity and health continue to evolve, a fresh concept is gaining attention: musclespan. This term, introduced by Dr. Gabrielle Lyon, emphasizes not just how long we live, but how long our muscles remain effective, strong, and metabolically vibrant. This topic is increasingly significant, especially given the growing body of evidence linking muscle health to brain function, metabolic efficiency, and overall mortality rates.
If you read Muscle & Fitness, you already appreciate the crucial role muscles play in health and longevity. Yet, Lyon expresses concern that many may overlook the larger issue at hand.
“With the surge of easily accessible weight loss treatments, many individuals prioritize fat loss over muscle building,” Lyon, who is a certified physician and founder of Muscle-Centric Medicine, stated in an interview with M&F. She believes we are at a pivotal moment. “The obesity epidemic began in the ’70s,” she notes. “During that time, discussions about muscle health were virtually non-existent. Skeletal muscle was only recognized as an organ system in the early 2000s.”
Today, she warns that we might be on a similar trajectory. “I fear that we will repeat the missteps of the ’70s with the introduction of GLP-1 medications without adequate muscle training and nutrition,” she cautions. “Patients will unquestionably lose muscle mass, and no doctor is prepared to manage this unprecedented situation.”
Understanding Musclespan
Lyon defines musclespan as the duration during which your muscles are functional, strong, and healthy from a metabolic standpoint. This perspective extends beyond your peak years to how well muscular health is maintained over decades.
Skeletal muscle is pivotal for positive health outcomes as we age. Lyon emphasizes that many ailments that hasten aging and elevate mortality risks are not merely diseases related to fat accumulation but rather arise from compromised muscle function.
“When we consider longevity, what negative outcomes do we seek to evade?” Lyon inquires. “Dementia, cardiovascular issues, obesity, diabetes—all these are tied to the health of skeletal muscle rather than fat pathology.”
Musclespan frames skeletal muscle as a vital organ system that intersects metabolic regulation, vascular integrity, and cognitive abilities. In Lyon’s view, sustaining muscle quality over time is essential for aging gracefully.
“The question isn’t just about your current muscle strength,” she says. “It’s about how long your muscle will remain healthy enough to safeguard your well-being.”
The Link Between Musclespan and Cognitive Function
The connection between muscle health and brain function is often underestimated.
“Research indicates that stronger leg muscles correlate with enhanced cognitive abilities,” Lyon asserts, highlighting the importance of both resistance and aerobic training.
This relationship goes beyond improved circulation. “A significant portion of the brain is dedicated to motor function,” Lyon elaborates. “If you’re not exercising, you’re neglecting those brain areas.”
The pace of movement also plays a role in mental acuity. “The quicker you move, the faster your cognitive processing becomes,” she states, indicating that movement speed influences mental performance.
Age-Related Muscle Changes Affecting Musclespan
One of the significant obstacles to maintaining musclespan is the natural changes in muscle tissue as we age.
“As you age, it becomes increasingly challenging to build and preserve muscle,” Lyon points out. “Muscle tissue becomes more resistant to anabolic processes, which reduces its ability to utilize protein effectively.”
This issue is compounded by what she describes as a “dietary mismatch” for muscle support.
“The average American consumes about 300 grams of carbohydrates daily,” Lyon explains, “which is tantamount to conducting three glucose tolerance tests.” As muscle constitutes about 40 percent of body weight, overconsuming carbohydrates while underfeeding protein can lead to complications.
“If muscle is consistently inflamed or suffers from chronic low-grade inflammation,” she continues, “that presents a real problem.” One of the quickest ways to damage muscle, she adds, is by neglecting proper loading and nutrition.
Essentials for Maintaining Musclespan
In her new book, The Forever Strong Playbook, Lyon translates the science of muscle-centric medicine into practical advice for daily habits that protect muscle health. The structure is intentional, focusing on four key pillars.
How to Think
The Playbook begins by guiding readers to clarify their motivations, identify areas of potential growth, and prepare for challenges. “We often expect the journey to be simple, and when it isn’t, we give up,” Lyon notes. She advocates for setting consistent standards rather than chasing immediate goals and adopting a long-term approach to muscle health.
How to Eat
The nutrition section of the Playbook simplifies meal planning. Rather than complex tracking, Lyon encourages creating meals that support muscle health through quality protein sources and aligning intake with activity levels. “The first choice you should make is how much protein to consume,” she emphasizes, noting that protein needs increase with age due to decreased efficiency in muscle’s utilization of it. The focus is on effective doses, high-quality diets, and making the first meal of the day count for muscle recovery and metabolic stability. Not to mention, the book features delicious recipes.
How to Train
Whether you’re just starting or returning to fitness, Lyon’s programs cater to all skill levels, incorporating everything from dumbbells to more advanced resistance practices, with an emphasis on progressive stimulus over mere overload. “Progressive overload doesn’t just mean lifting heavier weights,” she clarifies. Instead, she recommends varying tempo, time under tension, and different movements to nurture resilient muscles while protecting joints.
How to Recover
The Playbook also includes methods for calming the nervous system and aligning with circadian rhythms to support recovery, recognizing that muscle development occurs during rest periods. “True transformation occurs not when you’re actively exercising but rather during your recovery phases,” Lyon explains.
The book offers a structured six-week action plan with daily routines, visual guides, and reflection prompts designed to enhance adherence to these practices. Leading up to the January 27 launch at Life Time in New York City, Muscle & Fitness received an exclusive preview of the first two weeks of Lyon’s training plan, which is summarized below:
Workout Plan for Weeks 1-2:
Session 1
Warm-up:
- LUNGE TO REACH: 5 reps on each side
- Extend your arms upward from a lunge position to elongate the spine while keeping your knee aligned with your toes.
- CHILD’S POSE: Hold for 20-60 seconds
- Gently sink your hips back without forcing the stretch. Relax your shoulders and place your forehead on the mat, focusing on deep breaths into your lower back.
Working Sets: Track sets, repetitions, range, weight, and Repetitions in Reserve (RIR) for the following exercises.
- PUSH-UP: 3 sets of 10-20 reps
- Maintain a straight body line from head to heels, engaging your core to avoid sagging at the lower back. Lower yourself slowly, keeping elbows at about a 45-degree angle to your sides.
- DUMBBELL ROMANIAN DEADLIFT (RDL): 3 sets of 6-15 reps
- Keep a slight bend in your knees while hinging at the hips. Hold the dumbbells close to your body, squeezing your glutes as you rise.
- GOBLET SQUAT: 3 sets of 6-15 reps
- Position the dumbbell near your chest with elbows directed downward. Drive through your heels while keeping your chest up and your back neutral throughout the squat.
- DUMBBELL ROW: 3 sets of 6-15 reps
- Hinge forward at the hips, keeping your back flat and core braced. Focus on squeezing your shoulder blades as you pull the weight toward your hip with your back, rather than your arms. Maintain stability in your torso.
- SIDE PLANK: 3 sets of 10-30 seconds
- Keep your body aligned from head to knees while engaging your core. Ensure your elbow is directly beneath your shoulder, preventing your hips from sinking.
Cardio Finisher:
- CHOOSE YOUR INTENSITY: Perform 3 sets of 15 seconds of intense work followed by 45 seconds of rest.
- Select options like Airbike, Rower, Sled, or Sprints (if you have proper running technique).
