Forever Strong™: A New, Science-Based Strategy for Aging Well

"Strategic integration of carbohydrates." Yes! I thoroughly enjoyed this well written, educational book in bite sized pieces. I was determined to really treasure and savor each part. I struggled with Reactive Hypoglycemia in my late teens to early adulthood, and although wheat was a key factor, the advice I was given was to snack often, eat more often and nobody ever mentioned healthy fats, decreasing sugar and avoiding seed oils. Nobody mentioned what I DESERVED to know. Her you go! This book is a gift you may have always needed. We all want answers, but at the same time, we NEED to self-advocate to ask the right questions at those practitioner appointments. It then becomes a TEAM effort to help you improve your life journey. I approached this book much like a healthy well-balanced meal, with great memorable and spicy flavor. This book did not disappoint, contained many "courses', and after the last sentence I felt totally satiated! Dr. Lyon's approach is Science based but with a twist of personal patient stories, their journeys, lessons and triumphs. The resources, information and tips are suitable and applicable for all ages and stages. I will be sharing this book with younger family. As a woman in menopause (just arrived), I felt seen and heard in the narratives. The "Mindset Reset" speaks to the reader as a reminder that the driver is YOU, and you get to choose a more healthy approach to nutrition and general wellness. Dr. Lyon empowers us with an "I can" attitude and pairs that with the steps to arrive at our goals, no matter what they are. I personally say #yourpaceisnotarace and that is reminding me that what I need may differ from the needs of another, and the timing and pace may differ. Slow is better than stop. My exercise routine is a bit tapered due to joint hypermobility, but I have learned how to compensate. The section on training was quite helpful. I know that eating well-balanced meals and increasing my protein makes me feel stronger. I AM stronger! I've learned through reading this book that I am classified as a "Chameleon" and thus can adapt how and where I exercise and with whom. Give that section some thought. The point is, it does not matter how much, and we are all unique, so just do it! We GET to set higher standards than we knew before. We are capable and better informed NOW. My husband and I are also looking forward to enjoying the delicious meal plans and recipes included here as well. A lovely bonus!

I have been following the Protein Forward diet and exercise research and Dr Lyon is probably the best scientific source. Following her guidelines I went from being a 70 year old who looks and acts like an 80 year old, to a 70 year old who looks and acts like late 50s. The more weight I lose, and the more lean muscle mass I add, the better I feel and perform. The Lyon protocol is all about reversing sarcopenia in the older crowd, lowering high blood pressure, high glucose, adding explosive power and energy to give you your life back. Highly recommended.

Excellent book.Quite clear and impressive research. Buy read and live by

Forever Strong™: A New, Science-Based Strategy for Aging Well has completely transformed how I approach my health and aging process! As someone in my late 40s who was starting to feel the effects of getting older, this book came at the perfect time. The science-based approach gives me confidence that I'm following proven strategies rather than trendy fads that come and go. What I love most is how practical and actionable the advice is—it's not overwhelming theory, but real steps I can implement immediately. The author breaks down complex research into understandable concepts that actually make sense for everyday life. I've already started incorporating the nutrition and exercise recommendations, and I'm feeling more energetic and stronger than I have in years. The writing style is engaging and motivating without being preachy or intimidating. It's like having a knowledgeable friend guide you through the latest anti-aging research. My spouse has started reading it too after seeing the positive changes in my routine and mindset about aging. For the wealth of scientifically-backed information and practical guidance, the price was absolutely the best investment I've made in my health this year. I'm very likely to buy copies as gifts for friends and family who are also interested in aging gracefully and maintaining their vitality. I highly recommend this book to anyone who wants to take control of their aging process with evidence-based strategies. It's not about anti-aging gimmicks—it's about truly aging well with strength and vitality. Absolutely deserves 5 stars!

The introduction hooked me; the questions about reading every diet (and nutrition) book, having enough supplements to stock a pharmacy, emotional eating, and so much information, with so much of it conflicting! I read on. And I come to see that Dr. Lyon is pulling all the conflicting information together and laying it out in a logical, scientific and psychological format. These are the nutrients you need to build muscle; muscle building is what you need to be able to live a longer, more active life. Here are the tools to make it happen. Here is how to build your mind and will to be able to overcome all the obstacles you have been facing. Even as I find questions along the way - how in the world do I do that exercise? for example - a few pages later I find a clear description. And all along the way are links (in my kindle edition) to find more tools and connections. I am only on the cusp of getting near the end of this book, but already I have used the information provided to start monitoring my nutrition and I am excited to have some actual doable direction with my exercise (I must admit to being one of those who never seems to get a plan for strength training in place, I just bounce from exercise to exercise). There are no shortcuts here - no magic pills. But if you want to get healthy, here is some sound guidance. And finally, the entire focus of building muscle rather than losing fat as the focus feels so much more positive and possible!

So I was really enjoying all the great information in this book until I got to the exercise chapter, which is incredibly messy and full of bad or incomplete information. As someone who has been studying and doing weight training for 30 years, I was actually angered by this chapter. Here is a list of the problems: 1. It is overly complicated. It presents a jumbled mess of information about cardio, HIIT, and resistance training. I don't know how any beginner is supposed to process all this information and not feel completely overwhelmed and demotivated by it all. 2. It contains wrong information. For example, regarding resistance training, it says that it is essential to train 3 or 4 times a week. This is a gross oversimplification and is just wrong in many cases. The correct workout frequency can vary depending on a person's goals, current muscle health, intensity of their workouts, and how advanced they are. For example, it takes far less effort to maintain muscle than to build new muscle. So someone who has built a good physique already can likely maintain it with just one workout per week (or in some cases even less). And even for beginners, it's also possible to build muscle with only two workouts per week (not 3 or 4). Also, the chapter says that we have to get at least 150 minutes of cardio every week. The truth is, even moderate improvements in physical activity provide benefits. We don't have to kill ourselves running for an hour at a time. We can simply find ways to be more active such as walking more, taking stairs instead of the escalator, etc. Even without committing to some big workout program, there are lots of marginal improvements we can make in the way we move around every day which will have benefits. 3. Lack of focus. The whole theme of the book is the importance of muscle health. So why does the exercise chapter mix up so many different forms of exercise (cardio, HIIT, and resistance training)? It should have focused on resistance training. If the author wanted to provide more information on other forms of exercise, she should have put those into a "bonus chapter" or appendix or something. The exercise program would have been a lot better and easier for people for understand and follow if it had presented a simple, basic weight training program for beginners. Building muscle can be shockingly easy once people understand the basics. So the author could have presented a program for beginners (first 3 to 6 months), advanced people who want to progress even more (6 months onward), and advanced people pressed for time who just want to maintain. My advice for anyone reading this book is to read the nutrition chapters and skip the exercise chapter. For a good muscle-building exercise program just buy a basic book on weight training for beginners. It'll be a lot easier and less stressful.

"**Forever Strong**" by Dr. Gabrielle Lyon offers a groundbreaking perspective on health and wellness that emphasizes the pivotal role of muscle in overall well-being. Drawing from her extensive experience as a physician, Dr. Lyon identifies a common thread among her patients: the challenges they faced were often rooted in insufficient muscle rather than an excess of fat. She argues that muscle is not just about aesthetics or strength; it functions as the body's largest endocrine organ, influencing crucial aspects of health and aging. In this insightful guide, Dr. Lyon presents an approachable food, fitness, and self-care program backed by compelling research and evidence that empowers readers to optimize their muscle health at any age or fitness level. With practical strategies to combat a variety of conditions—from obesity to autoimmune disorders—she advocates for a holistic approach that can help prevent serious diseases like Alzheimer’s, hypertension, and diabetes. "Forever Strong" serves as a vital resource for anyone looking to transform their health and longevity through the power of muscle, making it a must-read for those seeking a new understanding of what it truly means to be strong and healthy.

What I learned from this book: By focusing on muscle health, one can realize a wide range of health benefits. Forever Strong includes • The importance of skeletal muscle, its many functions, and its role in health and longevity. • How to design a nutrition plan including macros, meal plans, and recipes. • How to design an exercise plan, including various assessments (including blood work), a comprehensive exercise plan, and instructions for each exercise. The book includes interesting sidebars with case studies and pieces on developing a mental framework to help you realize your health goal. The unit on nutrition includes an explanation on how to evaluate and weigh scientific nutritional evidence. The only part of the book I found difficult was the detailed written exercise instructions (without illustrations). There are times when a picture (or a video) is worth 1,000 words. And for me, that is often the case with exercise instruction. So, one may want to search for video examples of the exercises on YouTube. In my opinion, this is a good book for health professionals, health coaches, and personal trainers who want to stay at the forefront of best nutrition practices. It’s also good for health and fitness enthusiasts willing to track calories and macros to get their nutrition dialed in.

Following dr Lyon’s advices and reading this book has helped me to finally find a balanced and healthy approach to food. I realized how consuming high quality protein in a sufficient amount is vital for my body. I lost body fat without even really exercising at first. I got back to resistance training 3 times a week after one month of trying out this way of eating and the combination is so effective on my health and body composition. I really appreciated the effort from Dr Lyon to base all of her sayings on scientific evidence that are included in the book. I felt overwhelmed by the amount of contradictory information out there and tried lots of diets (vegetarianism, chrono nutrition, keto…) but when I started focusing on protein that’s when it clicked for me. I highly recommend this book and hope it can reach as many people as possible because we have been misled into believing that health and nutrition is complicated when in fact it’s not. Thank you dr Lyon for your tremendous contribution to educating us and helping us make smarter choices.

great book for both novices and experienced health enthusiasts. practical exercises with flowy text, easy to digest and high quality content

Very boring book , I thought it would be much more interesting . Before you get to the “ interesting “ part which is the protocol you have to read 150 pages of boring scientific studies . Nothing new . We all know the importance of strength training and protein consumption. So that’s it!

Good. Informative. Simple descriptions.

"Forever Strong" is a ground breaking guide that has left a lasting impression on my approach to aging well. Authored with a scientific lens, this book offers a refreshing perspective on longevity and vitality that goes beyond the typical clichés associated with aging. Pros: Scientific Rigor: What sets "Forever Strong" apart is its commitment to science-backed information. The author delves into the latest research on aging, presenting a comprehensive and well-referenced guide that dispels myths and offers evidence-based strategies for a healthier and more fulfilling life. Accessible Language: Despite its scientific depth, the book manages to convey complex concepts in an easily understandable language. This makes it accessible to a wide audience, from those with a background in health sciences to individuals simply seeking practical advice for aging gracefully. Holistic Approach: Instead of focusing solely on physical health, "Forever Strong" takes a holistic approach, addressing the interconnected aspects of mental, emotional, and social well-being. The inclusion of mindfulness practices, nutrition tips, and social engagement strategies contributes to a well-rounded guide for aging with vitality. Actionable Tips: The book doesn't just provide theoretical knowledge; it equips readers with actionable tips and strategies that can be incorporated into daily life. Whether it's adopting a specific exercise routine, making dietary changes, or cultivating positive habits, the guidance is practical and achievable. Inspiring Stories: Throughout the book, the author incorporates inspiring real-life stories of individuals who have embraced the principles outlined. These anecdotes serve as motivational examples, reinforcing the idea that aging can indeed be a fulfilling and vibrant journey. Conclusion: "Forever Strong" is a beacon of hope for those seeking a proactive and informed approach to aging. Its combination of scientific depth, accessible language, and practical tips makes it a must-read for anyone interested in not just adding years to their life, but life to their years. Overall a great book that everyone should read! I hope you found this review helpful.