September 22, 2025

#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

2 hours 15 minutes

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In this special episode of The Drive, Peter hosts a strength and conditioning roundtable with three experts in the field—Gabrielle Lyon, Jeff Cavaliere, and Mike Boyle. Together they explore why maintaining muscle mass, strength, and power is essential for healthspan and longevity, and examine how resistance training supports metabolic resilience and injury prevention across the lifespan. The conversation covers practical strategies for getting started and staying consistent, the importance of a protein-centered diet tailored to age and activity level, and approaches to resistance training for peri- and post-menopausal women—including tendon care and optimal programming. They debate single-leg training versus heavy bilateral lifts, share knee-friendly lower-body options, and highlight exercises that belong in the "graveyard" due to poor risk-reward ratios. Finally, the group discusses youth sports specialization, emphasizing the long-term value of variety for developing lifelong athletes.

We discuss:

Personal career journeys and philosophies of each guest that shaped their approaches to strength, conditioning, and lifelong health [3:30];
Why so few people engage in resistance training despite its proven health benefits [8:30];
Mike's low-stress, high-consistency method for training beginners to resistance training [18:45];
How resistance training enhances metabolic health and body composition even in lean, highly active endurance athletes [25:30];
The dominant role of nutrition in shaping physique and achieving low body fat, the synergistic effect of resistance training, and the unrealistic expectations about muscle growth and fat loss [28:30];
Why Jeff advocates for five meals a day, and why meal timing matters less than overall protein intake and caloric consistency [38:00];
Optimizing protein for every stage of life: quality, quantity, and guidelines for diverse diets and body types [44:15];
The advantages of unilateral lower-body training over heavy bilateral lifts: impact on strength, athleticism, recovery, and functional movement [51:45];
Rethinking heavy squats and deadlifts: risk-reward, aging bodies, and the case for reverse lunges and other single-leg alternatives [1:01:15];
Adapting with age: Gabrielle on injuries, hip dysplasia, and the shift to smarter training [1:10:15];
Exercises that belong in the "iron graveyard": unnecessarily risky exercises and their safer alternatives [1:19:15];
The downside of early sports specialization in children and the long-term benefits of encouraging kids to play multiple sports [1:25:00];
Advice for preventing an Achilles injury: calf strength, ankle mobility, and listening to pain signals [1:33:15];
Shoulder pain: how to keep training the upper body when shoulder pain limits pressing movements [1:40:45];
Effective strength training strategies for women before, during, and after the menopausal transition [1:43:15];
Best practices for strength training and athletic development in children, and the pitfalls of early sports specialization [1:50:30];
How to foster healthy habits and an interest in fitness beyond playing sports [2:00:00];
Something each guest has changed their mind about in the last five years [2:04:00]; and
More.

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By Peter Attia, MD

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