Happy Friday, everyone! Today is our final glimpse into the book Forever Strong by Dr. Gabrielle Lyon, and we are getting to formulating an overall good health plan.
Basically a good health plan covers eating and physical training as the two main components (though I personally would add a few other factors around it)
The book FOREVER STRONG: A NEW SCIENCE-BASED STRATEGY FOR AGING WELL. was penned by Dr. Lyon to encourage all of us to live a Muscle Centric life….she believes that is the key to longevity and overall good health.
I decided to write three posts around what I learned from the book.
The first two posts are:
A reminder that I began 2024 book reviews with Forever Strong, because the word “strength” is my personal focus as my word-of-the-year.
From reading the book, if you decide to use it as a guideline for a new good health plan, please discuss it with your primary care doctor. It makes good sense to do so.
There are many here who have special medical needs, so I am in no way telling everyone to follow this good health plan. You may already have your own.
Let’s look at a few highlights from the remainder of the book as she gives counsel on a good health plan that builds and supports muscles.
FOREVER STRONG GOOD HEALTH PLAN: FOOD
Dr. Lyon taught me more about protein and its importance than I have read in other places.
On page 161, she begins discussing her Lyon Protocol Meal Plan, which she calls an educated lifestyle and not a diet.
There are some things within the eating chapters that some of you will find controversial. I would encourage you to read the information and then discuss it with your doctor.
Focus on the information right now.
She teaches us about essential and non-essential AAs (amino acids); about muscle-protein synthesis (MPS); when she says AAS that means essential amino acids (look at page 121)
In my past, I would look at a plate like this and think it to be a healthy breakfast plate that promotes weight loss.
Now, I look at it and think “where is the protein?”
“Living a protein forward lifestyle supports healthy weight loss by working synergistically with exercise to protect skeletal muscle while losing fat.”
The last chapters are packed with information supported by science and a good read.
On page 66, Dr. Lyon lays our Strategies for Meal Plan Success (very important for a good health plan). The strategies are:
- Find a consistent eating schedule. Food impacts your body circadian cycles, and this allows your body to create a schedule. Do not get distracted by food. Stick to your plan.
- Avoid chaotic, haphazard eating. Plan your meals ahead of time. Pack and store what you need to make sure you are ready to start the week.
- If you really want to see change, limit dining out. The less food eaten away from home, the better. If you do go to a restaurant, plan your choices ahead of time by looking at menus beforehand.
- Manage your expectations. The magic of any goal worth achieving comes through sustained effort and hard work.
- Expect your mind’s chatter to try to talk you out of your goals. Dominate the mental monologue.
- Develop the discipline to push yourself.
- Know your weaknesses, and plan for them. Following pre-designed game plans will lead you to victory.
FOREVER STRONG GOOD HEALTH PLAN: WHAT I AM DOING NOW
My own journey to good health has been an up and down one, like many of you.
At the moment I am practicing patience, as I wait to get my foot healed to a point where I can walk and life weights again.
Until then, Dr. Lyon has helped inspire me to make changes in my good health plan.
Twelve days ago on January 8, I began to stop eating completely after 4 PM every day.
In order to do this successfully, I also began each day with a very high protein breakfast, and to eat a high protein meal in early afternoon.
My standard breakfast that I really enjoy right now: A toasted sprouted grain muffin with a veggie sausage patty and egg fried in olive oil on top.
It was eye opening to me that new disciplines have erased my need to snack and I do not think about eating out as much. I get full faster.
The first few days, I was battling the desire to snack after 4…now, I do not think about it.
I also told Mr. B what I was doing and that I was happy to feed him or sit with him after 4, but I would not eat.
I am preparing protein packed meals like the soup above. I will share one of those recipes next Sunday.
Dr. Lyon’s strategies are working to help me change the way I eat.
I have also been very focused on my metabolism. Her formula for Metabolism Math is: Keep It Simple. Keep It Clean. Keep it disciplined. I now get that!
If I break this discipline, I will confess and let you know. But practicing my new discipline gets easier and easier every day.
I hope these discussions about the book Forever Strong have helped, and once again, I do encourage you to speak with your doctor about any changes you want to make.
The link is here: FOREVER STRONG: A NEW SCIENCE-BASED STRATEGY FOR AGING WELL.
A couple of you have sent me book recommendations you would like for me to write about on Fridays. I have two of those books and will begin with one of them next Friday.
Until then…practice good health…stay warm…and always….
STAY STRONG & KEEP SMILING!
By Pamela Lutrell
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