#365 ‒ Training for longevity: A roundtable on building strength, preventing injury, meeting protein needs, guidance for women and youth athletes, and more | Gabrielle Lyon, Mike Boyle, Jeff Cavaliere

Hey, everyone. Welcome to the Drive podcast. I'm your host, Peter Attia. This podcast, my website, and my weekly newsletter all focus on the goal of translating the science of longevity into something accessible for everyone. Our goal is to provide the best content in health and wellness, and we've established a great team of analysts to make this happen. It is extremely important to me to provide all of this content without relying on paid ads. To do this, our work is made entirely possible by our members. And in return, we offer exclusive member only content and benefits above and beyond what is available for free. If you want to take your knowledge of this space to the next level, it's our goal to ensure members get back much more than the price of the subscription. If you want to learn more about the benefits of our premium membership, head over to peteratiamd.com forward slash subscribe. Welcome to a special episode of The Drive, another round table conversation devoted, this time, entirely to strength and conditioning. My guests this week are doctor Gabrielle Lyon, a fellowship trained physician in geriatrics and nutritional sciences, founder of muscle centric medicine, and author of the New York Times bestseller Forever Strong. She runs a clinical practice in Houston and continues to publish research on skeletal muscle health and metabolism. Jeff Cavalier, a physical therapist and former head strength coach and physical therapist for the New York Mets who parlayed that experience into his incredibly popular YouTube channel using an injury smart approach to make athletic training accessible to literally millions, and Mike Boyle, a pioneering strength and conditioning coach now in his forty third year. Mike popularized NFL combine training in the nineteen eighties and spent the nineteen nineties with the Boston Bruins and opened the first for profit strength and conditioning facilities in The US. He was also part of one of the Boston Red Sox championship winning team. In this episode, we discussed the critical importance of strength training for longevity, how muscle mass, strength, and power protect health span as we age, the participation gap in strength training and why closing it is crucial for lifelong health, injury prevention, metabolic resilience, plus the barriers that keep most people from getting started and staying consistent, the importance of building a protein centered diet, how age, activity, and metabolic health drive how much protein and carbohydrate each individual really needs, resistance training across peri and postmenopause including tendon care strategies and why good programming matters, single leg training versus heavy back squats and deadlifts, the risk reward calculus that led Mike to swap most bilateral lifts for unilateral work, reverse lunge mechanics and other knee friendly lower body substitutes that still let you load heavy and grow stronger, the exercise graveyard, why unsupported chest flies, Cuban presses, and other classics may be more risk than reward and what you should be doing instead, Early sports specialization myth for kids, why …