{"podcast":{"title":"Proof of Practice Podcast","slug":"proof-of-practice-podcast-7864181","podcast_index_feed_id":7864181,"rss_url":"https://api.substack.com/feed/podcast/8580784.rss","website_url":"https://proofpractice.substack.com/podcast","image_url":"https://substackcdn.com/feed/podcast/8580784/f1aaae9107d2fca3a629b902a9b55efd.jpg","author":"To cut through the noise in health and wellness — with honest, research-backed conversations that inspire real people to live longer, stronger, and more fully. No shame, no shortcuts, no wellness theater.","episode_count":8,"summary":"Honest, research-backed conversations that inspire real people to live longer, stronger, and more fully.","last_synced_at":"2026-07-21T00:18:17.665747+00:00","page_url":"https://stenobird.com/podcast/proof-of-practice-podcast-7864181"},"episode":{"title":"Muscle Doctor Reveals: Why Building Muscle Matters More Than Losing Fat","slug":"muscle-doctor-reveals-why-building-muscle-matters-more-than-losing-fat","published_at":"2026-07-20T11:00:00+00:00","page_url":"https://stenobird.com/podcast/proof-of-practice-podcast-7864181/muscle-doctor-reveals-why-building-muscle-matters-more-than-losing-fat","show_page_url":"https://stenobird.com/podcast/proof-of-practice-podcast-7864181","url":"https://proofpractice.substack.com/p/muscle-doctor-reveals-why-building","audio_url":"https://api.substack.com/feed/podcast/207113630/f2d0dc9d407fd370811cc2017c6207f5.mp3","summary":"💌 Some things deserve more space than an episode allows. Join us on Substack for deeper dives, exclusive resources, and the nuance that actually helps you make sense of your health. 👉 https://proofpractice.substack.com/Dr. Gabrielle Lyon, Dr. Abbie Smith-Ryan, Gabby Reece, and Amber Taylor to make the case that muscle is the most powerful lever women have for metabolic health and longevity. They cover the coming sarcopenia epidemic, why intramuscular fat may matter more than body fat percentage, how to train and eat for real muscle gain, and why most women are under-muscled without knowing it. WHAT WE EXPLORE * Muscle as the medical anchor: heart disease, PCOS, fertility, and sexual function * The sarcopenia epidemic and the role of GLP-1s, sedentary behavior, and low-protein diets * Muscle quality vs. muscle mass: why intramuscular fat may matter than body fat percentage * “Skinny fat” risk: why lean women can still have critically low muscle * Compound movement basics: frequency, load, and whole-body training structure * Protein targets: the 100g minimum, 1.6g/kg baseline, and meal timing * Why the 30/30/30 protein model may be leaving women under-fueled * Blood flow restriction: building muscle and staying active through injury * New perimenopause research: meaningful muscle gain in just 6 weeks * Strength training for cognition, mood, and resilience in midlife Timestamps * 00:00 Why Women Have Been Lied to About Muscle * 02:58 Muscle Is the Medical Anchor for Every Chronic Disease * 05:17 Why We Need a Strength Culture for Women * 06:41 The Next Epidemic: GLP-1s and the Sarcopenia Crisis * 07:17 Strength vs. Mass vs. Function: What Actually Matters * 11:07 Intramuscular Fat: The Health Marker Your DEXA Scan Misses * 18:10 How to Track Muscle Changes Without a Lab *…","meta_description":"💌 Some things deserve more space than an episode allows. Join us on Substack for deeper dives, exclusive resources, and the nuance that actually helps you…","key_points":[],"chapters":[],"topics":[],"duration_seconds":3442,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/proof-of-practice-podcast-7864181/episodes/muscle-doctor-reveals-why-building-muscle-matters-more-than-losing-fat/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/proof-of-practice-podcast-7864181/muscle-doctor-reveals-why-building-muscle-matters-more-than-losing-fat.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}