Philosopher's Notes The Forever Strong Playbook
The Forever Strong Playbook
A Six-Week, Science-Based Plan to Sharpen Your Mind, Strengthen Your Body, and Get Healthy at Any Age
About the Book
Brian's take
Dr. Gabrielle Lyon is one of my favorite people on the planet, and one of the most important voices in muscle-centric health and longevity. This is the practical playbook that brings her Forever Strong philosophy to life. Yes, she doubles down on the science of skeletal muscle and protein as the foundation of vitality, but what really struck me was how much this book starts with identity and mindset. Before we talk food or training, we talk ethos. Big Ideas we explore include the Forever Strong ethos, muscle-centric longevity, how to think (clarity, ownership, discipline), how to eat (protein-forward simplicity), how to move (progressive strength and consistency), and the manifesto that seals the commitment.
“In case you’re still harboring any doubts, it’s time to accept the reality that pursuing an ‘easy’ life is a delusion laced with complacency and unmet dreams. If you choose the ‘easy’ path, life will end up being hard; if you choose the hard path, life will wind up easy.”
I’m here to show you the way forward..
Dr. Gabrielle Lyon
“Remember: Progress isn’t linear, but it’s cumulative..”
Dr. Gabrielle Lyon
“Fact is: You don’t rise to the occasion—you fall to your level of preparation..”
Dr. Gabrielle Lyon
“Resilience isn’t something you find—it’s something you build.”
Once you’re comfortable with discomfort, nothing can hold you back.
Dr. Gabrielle Lyon
“Believing in your ability to improve your fitness level can help make it happen.”
Studies show that people who believed in their capacity to improve were not only more confident in their exercise abilities but also tended to view fitness as part of their identity. This supported consistency in exercise habits.
Dr. Gabrielle Lyon
“Building lasting strength requires you to push hard—and recover harder.”
Dr. Gabrielle Lyon
“Promoting your strength and your health isn’t a chore—it’s a gift.”
Dr. Gabrielle Lyon
“Once you meet your protein needs, your energy returns.”
Your hunger stabilizes. Your body transforms.
Dr. Gabrielle Lyon
“For years you have been hearing about the dangers of dietary fats.”
In truth, starchy/sugary carbs pose greater risks—especially when they’re deep-fried and/or consumed in excess.
Dr. Gabrielle Lyon
“Growth happens in the quiet moments of recovery.”
Dr. Gabrielle Lyon
“The science is clear.”
Just 4.4 total minutes of daily vigorous movement can cut your risk of heart disease by around 30 percent. Doing three one- to two-minute bursts of vigorous activity each day can lower all-cause and cancer mortality by up to 40 percent.
Dr. Gabrielle Lyon
“The enemy of good is perfect.”
Perfection is nothing more than a distraction. Getting acquainted with the negative self-talk statements that pull you off-mission prepares you to defend against them. Life will push you off your plan. Each time that happens, dust yourself off, re-engage with your goals, priorities, and values, and jump back in the ring.
Dr. Gabrielle Lyon
The Forever Strong Ethos
28:02
Introduction
From the book
“Since the launch of my first book, Forever Strong: A New, Science-Based Strategy for Aging Well, readers have been hungry for even more practical ways to embody a FOREVER STRONG life.
This PLAYBOOK delivers a comprehensive guide to building and maintaining healthy muscle and healthy mind habits for a longer, stronger life, including more protein-forward nutritional guidance and recipes as well as protocols for muscle-centric movement, developing mental and physical stamina, and adaptation practices that promote both mind and whole-body health. Mainstream nutrition and fitness approaches focus on quick fixes and surface-level changes while ignoring the fundamental systems that govern how our bodies actually work, adapt, and thrive. These six-week FOREVER STRONG protocols will equip you with tools to address the area/s of your well-being that most need improvement. Together we will shed the past and embrace a future built on science, knowledge, and heart.”
Brian's Notes
Dr Gabrielle Lyon is one of my favorite people on the planet.
I consider her a Soul Sister. She’s also one of my absolute favorite nutrition/health/energy/longevity experts.
Her first book, Forever Strong (check out the Notes!), is tied for first as my all-time favorite nutrition book. (Nutritional psychiatrist Georgia Ede’s Change Your Diet, Change, Change Your Mind (check out those Notes as well!) shares that honor.)
So, when she told me she was writing the practical PLAYBOOK to apply the wisdom from Forever Strong, I was excited to read it. I knew it would be awesome but it’s even better than I thought it would be.
As expected, Gabrielle shares her wisdom on the importance of skeletal muscle and protein for our optimal performance, but her first section on changing how you *think* was packed with enough wisdom to be a book in and of itself.
Throw in her practical approach to eating, moving, and recovering along with 60+ protein-packed recipes and 100+ illustrated exercises and you have a REALLY powerful playbook on how to “Sharpen Your Mind, Strengthen Your Body, and Get Healthy at Any Age.”
I HIGHLY recommend it. Get a copy here. And learn more about Gabrielle here.
The book is *packed* with potentially life-changing Big Ideas and I’m excited to share a handful of my favorites you can apply to your life TODAY, so let’s jump straight in!
P.S. Gabrielle also has a super-popular podcast you might want to check out. It’s called The Dr. Gabrielle Lyon Show. Last year, she invited me on for an episode and our chat is one of my all-time favorites. It’s called “ How to Change Your Brain: The Science of Behavior | ft. Brian Johnson.”
