gabrielle
lyon

Physician · founder of Muscle-Centric Medicine

6 steps · last checked 18 oct 2026

up around 4:45 to train with kettlebells before eating, then a protein-heavy breakfast. Urolithin A, fish oil, vitamin D and creatine most days.

mostly from a 2023 podcast where she walked through her day and the supplements she uses daily, with meals from 2020 and a morning routine from 2018. She founded Strong Medical, her muscle-centric medicine practice.

what gabrielle uses see the routine

the stack · at a glance

what gabrielle uses.

stack as of oct 2023

5 items

supplements5

Urolithin A500 mg twice a day (Mitopure)
soon
Fish oil used by 14daily, dose not given
soon
Vitamin D used by 11daily, dose not given
soon
Creatine used by 175 g, about five days a week, less when she eats more red meat · pick: First Form creatine
soon
Thesis nootropic blenddaily (mushrooms, alpha-GPC, caffeine, L-theanine)
soon

copy the whole stack

food · what she has described

what gabrielle eats.

breakfastafter training
eggs, turkey, spinach, mushrooms
a frittata (2023); five eggs and a little avocado in 2020.
1·’23 2·’20
lunchmidday
bone marrow
mostly fat, low protein (2020).
2·’20
dinnerevening
rib-eye and salmon
with cooked vegetables and herbs (2020).
2·’20

no food before her morning workout1·’23
a time-restricted eating window (2020)2·’20

the routine · 6 steps

gabrielle’s day.

morning4 steps day1 step evening1 step

morning

~4:45 am
Up early to train
“I wake up, it could be around 4:45… I will get up early… and I will train.” A garage set-up with kettlebells, and her kids often train with her.
fitness
Before training
Nothing before the workout
asked if she eats before training: “No, I’m just not hungry.” Breakfast comes after.
nutrition
After training
Protein-first breakfast
on the day of the 2023 interview: frittatas with eggs, turkey, spinach and mushrooms. In 2020 it was five eggs and a little avocado.
nutrition
6 am (2018)
Coffee, red light and a plan for the day
in 2018: coffee, then 20 minutes in front of a four-panel red light while she visualises the day. “It’s never I have to, it’s I get to.”
focus light

day

3–4 days a week
Kettlebells and heavy weights
“I do a lot of kettlebells… a lot of functional movements.” Her workouts were programmed by coach Melissa Paris (2020).
fitness

evening

Dinner
Rib-eye or salmon, cooked veg
eats in a time-restricted window; dinner in 2020 was rib-eye and salmon, with cooked vegetables and lots of herbs like cilantro.
nutrition

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