Forever Strong Foundations Challenge

4 Weeks to a Stronger, More Capable You

JOIN THE CHALLENGE

Transformation begins on July 6, 2026!

4 Week Foundations Challenge

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Why This Challenge?

Tired of feeling worn out and stuck in the same routine? The Forever Strong Foundations Challenge is your 4-week kickstart to reclaiming energy, building muscle, and feeling unstoppable. Under Dr. Gabrielle Lyon’s™ expert guidance, you’ll master the proven power of protein and resistance training to set the stage for lifelong strength.

What You Get

  • The 4-Week Foundations Strength Training Program
    with step-by-step videos for each session, designed to be done at home with minimal equipment or in a gym.
  • The Foundations Protein-Forward Recipe Library
    with delicious, science-backed meals to fuel your day.
    Note: This challenge prioritizes animal protein and does not include vegetarian/vegan substitutes.
  • Weekly Live Q&A Calls
    where you will work with Dr. Gabrielle (weeks 1 and 4), Kayla Martin, Strong Medical’s nutritionist (week 2), and Dr. JJ Thomas, Physical Therapist and creator of the Foundations workout program (week 3).
  • Weekly Workbooks
    covering the science of macros, nutrition, recovery, and staying on track when life gets in the way.
  • A Daily Checklist
    so you always know exactly what to do.
  • Private Facebook Community Access
    for daily accountability check-ins, support, and motivation.
  • Weekly Emails where you will receive each week’s workout, with links to recipes and the live Q&A calls.

Why It Works

Dr. Lyon transformed her own life by focusing on the right amount of protein at the right times. Now, thousands of her patients and program members have experienced more energy, better recovery, and less fatigue by following her methods. This challenge puts those same tools directly into your hands.

Ready to gain lasting energy, improve your body composition, and feel your absolute best?

Join our July Challenge $199

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REGISTER & PAY FOR THE CHALLENGE

By signing up and paying for the challenge, you agree to the following terms:

The information provided here is based on a four-week challenge hosted by physician Dr. Gabrielle Lyon™ and is intended for self-directed learning.

Please note the purchase of this challenge is non-transferable and non-refundable. The information contained in this challenge is not intended or implied to be a substitute for professional medical advice, diagnosis, or treatment. All content, including text, graphics, images, and information contained on or available through this website, is for general information purposes only.

Benefits of a Muscle-Centric Lifestyle:

BALANCES BLOOD SUGAR

IMPROVES MENTAL CLARITY

INCREASES ENERGY

BALANCES BLOOD SUGAR

INCREASES ENERGY

IMPROVES MENTAL CLARITY

IMPROVES SLEEP

DECREASES INFLAMMATION

REDUCES CRAVINGS

IMPROVES BODY COMPOSITION

DECREASES INFLAMMATION

IMPROVES BODY COMPOSITION

REDUCES CRAVINGS

This challenge is the ultimate jumpstart. See for yourself.

I am down 5 lbs in 3 weeks! Even better news: I am starting to feel better, more energetic, and really just more alive! I am very grateful for Dr. Lyon/team and this community for helping me get here! 

– Danielle

“Dr. Lyon has opened my eyes to how important our diet is in helping us live healthier and happier lives.”

– Ken

“I’m seriously a better person in so many ways; I’m blessed I found you. Thank you! Thank you! Forever GRATEFUL.”

– Diane

“You are the bomb! I can’t thank you enough for my journey you started four years ago with your first program. You haven’t wobbled with your science for a second on protein. Thank you from a reformed vegetarian!”

– Jann

“Muscle is perhaps the most important organ system to combat our current health crisis, regain exceptional health, and maximize physical performance. Muscle health becomes more important as we age, yet it is often the most overlooked–even by modern-day medical practices. Muscle-Centric Medicine® focuses on this, the organ of longevity®. Muscle is fast becoming the 6th vital sign.”

Dr. Gabrielle Lyon™

Testimonials

Here is what people have to say about implementing my Forever Strong approach

“Dr. Lyon is my go-to for all things protein and muscle…. This book truly has a wealth of incredible information.”

Dr. Mark Hyman

“Dr. Gabrielle Lyon™ is creating a movement with this book… a muscle movement! Forever Strong is taking muscle out of the pithy box of aesthetics and providing evidence on why targeting muscle (not fat) is the key to transforming our metabolism, reversing chronic disease, and fending off the ravages of early aging. This book is a game-changer.”

Shawn Stevenson

bestselling author of Eat Smarter and Sleep Smarter

“Dr. Gabrielle Lyon™ is an expert at her craft. She cares deeply about her patients and has helped and continues to help me perform to my full potential as a leader and entrepreneur. Dr. Lyon has put her life’s work into this book to help you become forever strong.”

Ed Mylett

Entrepreneur and bestselling author of The Power of One More

“Dr. Gabrielle Lyon™ has dedicated her life to improving your health and well-being. These tools could prevent years, perhaps even decades, of unnecessary suffering for people all around the world.”

Sara Gottfried

MD, New York Times
bestselling author of
The Hormone Cure and…

“Lyon’s tough love approach will help readers overcome mental hurdles…[in this] encouraging manual on staying fit.”

Publishers Weekly

“I loved the program, the videos, and everything else! The community, etc. I didn t take before after pictures but my clothes are definitely lose and Im feeling happy and light. Thank You, Dr. Lyon, I will keep listening to your podcast and looking for all the good info you always give.”

Katiuska

“Thank you Dr. Lyon and everyone! Since we started, I have gained muscle and lost body fat, and I feel much stronger dancing and moving around. I feel I have more muscle to work with. I am hooked now, so I will continue to work out with weights 3 times a week and eat the recommended amount of protein every day. This program has changed my life by starting me on a muscle-centric program that is now a part of me! I appreciate how hard we all worked and loved the community! Keep going everyone!”

Druanne

“I started this program working out 2 x’s a week and being good with protein. Now, I’m so mindful about my protein for every meal. The biggest aspect of this whole boot camp was the realization that I have to workout 3x’s a week for the rest of my life. I’m 61 years old and will do these workouts for my Forever Strong lifestyle. I lost 3 pounds. Thank Dr Lyon and your team for this amazing wealth of knowledge and love for people and their health.”

Maureen

“I am so grateful & proud to report that I now have a great & consistent strength training session as part of my morning- thanks to your brilliant boot camp & encouragement. Everyone behind it in our house now!! Thank you guys so much .”

Veronica

“Loved my experience with all of you bootcampers and leaders!!! I am shocked over one test: I went from 20 pushups in a minute to 41!!! (from the knees) During this time I have been able to do “boy”pushups for the first time in years…up to 7 in a row.I am dedicated to keeping with this forever 💪lifestyle!”

Megan

About Dr. Gabrielle Lyon

Dr. Gabrielle Lyon is an accomplished board-certified physician and a distinguished New York Times Bestselling author, lauded for her latest work, FOREVER STRONG: A New, Science-Based Strategy for Aging Well. Her book’s exceptional success has also earned her the esteemed titles of Wall Street Journal and USA Today Bestselling author.

At the forefront of modern medicine, Dr. Lyon is leading a revolutionary movement focusing on the body’s largest organ—skeletal muscle. Her mission is to promote longevity and combat the pervasive threats of obesity, heart disease, and diabetes by optimizing muscle health.

Dr. Lyon’s rich background encompasses a dual research and clinical fellowship in geriatrics and nutritional sciences at Washington University, complemented by her undergraduate training in nutritional sciences at the University of Illinois. As an authority in the practical application of protein types and levels for health, performance, aging, and disease prevention, she is highly sought after as an educator.

FAQs:

Getting Started & Logistics
When does the challenge start and end?

We start on July 6. You’ll have materials ready to go starting July 5. The challenge wraps up August 2.

What's the deadline to register?
July 5
How much does it cost, and are there payment plans?
$199, we do not have a payment plan option at this time.
Do I need to register before the start date, or can I join late?

Registration for the challenge closes at midnight on July 6.

What time zone are the live calls and check-ins based on?
Central Time.
How do I access the program after I sign up?
Everything is hosted in our private Facebook group. The invitation to join this group will be sent to you immediately after you sign up.
What if I don’t want to be on Facebook?
While you’ll miss out on the community aspect of the challenge and getting feedback and encouragement from the group and Dr. Lyon, we will be sending a weekly email that will contain the workout program, the Q&A Zoom link, and the ebook for the week.
What’s Included
What exactly do I get when I enroll?
Weekly ebooks on the foundations of living a Forever Strong Life

Weekly Q&As with Dr. Lyon or one of her team members

4 Week strength training program with instructional videos by Dr. Lyon and Dr. JJ Thomas

Protein focused recipes

Private Facebook community

How do I access the workout videos and recipe library?
Access to all of the material will be available in the private Facebook group, emailed to all participants. You will also receive all materials through a Google Drive link that you’ll maintain access to after the challenge is over.
What happens after the 4 weeks have ended?
You will maintain access to all the materials you receive throughout the challenge. At the end of the 4 weeks, the private Facebook group will close and you will be invited to join our larger community in the Forever Strong Community group to continue to stay in touch with our community.
Are the weekly Q&A calls live, recorded, or both?
Both! You will receive a link to the recording of the Q&A every week so you can watch or re-watch.
The Workouts
What equipment do I need?

A set of lighter weight and a set of moderate weight dumbbells (for example, 5 and 10 lbs or 10 and 20 lbs depending on your base strength) and a resistance band similar to something like this.

Can I do this at home, or do I need a gym?
You can do it at home or at a gym.
How long are the daily workouts?
30-60 minutes
How many days per week will I be training?
The program is written for 3 strength training days each week.
What if I've never done resistance training before?
Then it’s great to have you here! You can be an expert or a beginner, come as you are.
I'm already advanced — will this be challenging enough?
You can always increase weights, reps, and tempo to increase the intensity.
Can I substitute exercises if I have an injury or limitation?
Of course. We’ll have participants who are working with injuries or limitations and you should always modify moves as you need to.
Nutrition & Recipes
Are the recipes adaptable for vegetarian, vegan, dairy-free, or gluten-free diets?
The recipes shared are all gluten free or able to be made gluten free with small adjustments. This challenge will focus on high quality animal protein in our recipes however, we always have a number of vegetarian and vegan participants who thrive in this challenge.
Do I have to follow the recipes exactly, or can I use my own meals?
You are encouraged to use or adapt your own recipes and favorite meals. The recipes provided are not expected to serve as a strict meal plan for everyone to follow but rather as inspiration and guidance.
Are protein powders or supplements required?
They are not!
REGISTER & PAY FOR THE CHALLENGE
Who It’s For
Is this challenge appropriate for beginners?
Absolutely.
I'm over 60 — is this safe and effective for me?
It sure is! There will be some modifications available in the workout to consider if necessary.
Can I participate if I'm pregnant or postpartum?
If your doctor says that you’re safe to workout – you bet! If you sign up and decide to use the workout portion later, you can do that too! You’ll have access to the workout materials forever. Always discuss this with a trusted healthcare provider.
REGISTER & PAY FOR THE CHALLENGE
Disclaimer

The information provided here is based on a four-week challenge hosted by physician Dr. Gabrielle Lyon™ and is intended for self-directed learning.

Please note the purchase of this challenge is non-transferable and non-refundable. The information contained in this challenge is not intended or implied to be a substitute for professional medical advice, diagnosis, or treatment. All content, including text, graphics, images, and information contained on or available through this website, is for general information purposes only.

Evy Poumpouras

Evy Poumpouras is a multi-platform journalist, host, and exclusive contributor to NBC across all their news platforms, covering national security, law enforcement, and crime. Evy’s book, BECOMING BULLETPROOF, was released by Simon & Schuster in 2020 and covers a wide range of topics, including personal protection, behavioral analysis, situational awareness, and how to live life fearlessly. Outside of her role as a journalist, Evy is a TEDx speaker whose expertise is sought worldwide.

 Dr. Susan Peirce Thompson

Susan Peirce Thompson, Ph.D. is a faculty member in brain and cognitive sciences at the University of Rochester, a multiple New York Times bestselling author, and a keynote speaker on how the brain supports human flourishing. In 2014, she founded Bright Line Eating, a worldwide movement dedicated to helping people achieve permanent weight loss maintenance. Over 115,000 people from more than 100 countries have taken her courses and you can find her online at BrightLineEating.com or SusanPeirceThompson.com.

Dr. Mark Hyman

Mark Hyman, MD, has devoted his life to helping others discover optimal health and address the root causes of chronic disease through the power of Functional Medicine. Dr. Hyman is a practicing family physician and an internationally recognized leader, speaker, educator, and advocate in the field of Functional Medicine. He is a co-founder and the Chief Medical Officer of Function Health, founder and Director of The UltraWellness Center, founder of Cleveland Clinic Center for Functional Medicine and Board Member for The Institute of Functional Medicine.

He is the founder and chairman of the Food Fix Campaign, dedicated to transforming our food and agriculture system through policy. Dr. Hyman is also the host of one of the leading health podcasts, The Dr. Hyman Show, with 300+ million downloads and a fifteen-time New York Times best-selling author. He is a regular medical contributor to several television shows and networks, including CBS This Morning, Today, Good Morning America, The View, Fox and CNN.


Jeff Cavalier

Jeff Cavalier is a fitness guru, social media star, personal trainer, and former head physical therapist of the New York Mets (professional baseball team). Jeff earned a Bachelor of Science in Physioneurobiology/Premedicine and a Master's degree in Physical Therapy from the University of Connecticut. He is a Certified Strength and Conditioning Specialist (CSCS) by the National Strength and Conditioning Association (NSCA). Jeff served as both the Head Physical Therapist and Assistant Strength Coach for the New York Mets during the National League East Championship 2006, 2007, and 2008 seasons. During this time, he coached some of the game’s most accomplished players, including future Hall of Fame pitchers Tom Glavine and Pedro Martinez, and perennial all-stars Carlos Delgado, Carlos Beltran, David Wright, Jose Reyes, and Billy Wagner, to name just a few. In addition to physiotherapy and training, Jeff is an author and lecturer speaking on topics such as baseball injury prevention, sport-specific conditioning, sports training, and injury rehabilitation and prevention. Jeff founded ATHLEAN-X Training System to share methods and techniques used by some of the greatest athletes to forge explosive and strong physiques. This is a science-based training system allowing anyone to get the same results as professional athletes.

Sal Di Stefano

Sal Di Stefano’s passion for fitness began when he picked up his first barbell at 13 years old. Any other teenager would have done a set of curls, but legend has it, Sal did squats. He was always different like that – and it wasn’t long before everyone would notice.

At age 18, Sal started working as a personal trainer, becoming the youngest general manager at 24 Hour Fitness by 19 years old. Not long after, he opened his own studio. Its reputation and success proved he was more than a personal trainer, but also a gifted businessman. And it was this entrepreneurial spirit that guided Sal to where we see him today.

He is the voice of Mind Pump, a published author, and one of the most trusted and respected faces in the fitness industry. Sal is an indispensable podcast host: the one who summarizes research when Justin and Adam trip over scientific words, the proverbial guinea pig when there’s a new peptide, and the conductor trying his best to keep conversation on track when we all know it’s headed off the rails.

Michelle Shapiro

Michelle Shapiro is an integrative/ functional Registered Dietitian in NYC who has, over the past decade, helped thousands of clients reverse their anxiety, heal long-standing gut and complex immune issues, and approach their weight in a loving way. Michelle has a virtual private practice with seven nutritionists who help clients work one-on-one towards these goals. She is the host of the Quiet the Diet Podcast, where she helps listeners bridge the gap between body positivity and functional nutrition.

Massy Arias

Massy Arias is a certified health and wellness coach, trainer, and entrepreneur. She is the founder of her own fitness and wellness brand, TRU Training and TRU Supplements. Through a transformative approach that unites purposeful movement with tools for mental and emotional strength, Massy inspires people to reclaim their power from the inside out. Her journey of overcoming personal obstacles and taking control of her life has shaped her into a leader whose knowledge, resilience, and authenticity resonate with people of all ages and backgrounds. Born in the Dominican Republic, Massy is bilingual and connects with her international community in both English and Spanish. She is a proud mother to her daughter, Indi, and currently serves as an athlete for the global brand Adidas, continuing to lead by example and inspire millions worldwide.

Jeff Cavalier

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Heidi Somers

Heidi Somers is an entrepreneur, creator, and coach who has dedicated the last decade to helping millions of women transform their bodies, their confidence, and their lives.

Originally studying biology to become a doctor, Heidi discovered her real calling after experiencing her own fitness and mindset transformation. What started with sharing simple tips online grew into two globally recognized brands: Buffbunny Collection, a leading women’s activewear company, and Grounds, a fitness app built to give women the tools, education, and community they deserve.

Alan Argon

Alan Aragon is a nutrition researcher and educator with over 30 years of success in the field. He is known as one of the most influential figures in the fitness industry’s movement towards evidence-based information. His notable clients include Stone Cold Steve Austin, Derek Fisher, and Pete Sampras. Alan has collaborated on over 30 peer-reviewed publications, and counting. He co-authored Nutrient Timing Revisited, the most-viewed article in the history of the Journal of the International Society of Sports Nutrition (JISSN). He also is the lead author of the ISSN Position Stand on Diets & Body Composition. Alan is the founder and Editor-In-Chief of Alan Aragon's Research Review (AARR), the original and longest-running research review publication in the fitness industry. Alan founded the Fit Advancement Mentorship (FAM), which is a multi-faceted educational hub for fitness professionals and enthusiasts.

Shade Zahrai

Dr. Shadé Zahrai is a behavioral researcher, award-winning peak performance educator, and leading authority on confidence and self-doubt. A former corporate lawyer with an MBA and background in psychology, she has designed and delivered transformative programs for Fortune 500 giants including Google, Microsoft, LVMH, JP Morgan, and McKinsey. Named one of LinkedIn’s Top Voices for career development, Shadé has taught over 7 million learners on LinkedIn Learning. Her TEDx talks and viral videos have amassed more than 300 million views, and her work has been featured in The New York Times, Adweek, CNBC, and Yahoo Finance.

Jocko Willink

Jocko Willink is a decorated retired U.S. Navy SEAL officer, co-author of the #1 New York Times bestsellers Extreme Ownership: How U.S. Navy SEALs Lead and Win and The Dichotomy of Leadership, and host of the top-rated Jocko Podcast. He is the co-founder and Chief Executive Officer of Echelon Front, a premier leadership consulting firm; the founder of Jocko Fuel, a performance nutrition and lifestyle company committed to clean, uncompromising quality; and the co-founder of Origin USA, a Made in America company producing apparel, boots, and gear. Across his ventures, Jocko serves as an instructor, speaker, executive coach, and strategic advisor.

Jocko spent 20 years in the SEAL Teams, serving in both enlisted and officer roles before rising to command SEAL Team Three’s Task Unit Bruiser during the Battle of Ramadi. There, he led combat operations that supported the U.S. Army’s 1st Armored Division “Ready First” Brigade in bringing stability to one of the most violent regions in Iraq. Task Unit Bruiser became the most highly decorated Special Operations unit of the Iraq War.

Following his combat deployments, Jocko served as Officer-in-Charge of training for all West Coast SEAL Teams, where he spearheaded the development of leadership training and personally mentored the next generation of SEAL leaders. His career awards include the Silver Star, the Bronze Star, and numerous other personal and unit commendations.

Since retiring from the Navy in 2010, Jocko has dedicated himself to sharing the leadership principles forged in combat to help leaders in business, government, education, and non-profits win on their own battlefields. He built Jocko Fuel after discovering harmful levels of heavy metals in a supplement he and his family once used daily, committing to a standard of only what you need—none of what you don’t. Through Origin USA, he champions American manufacturing, producing world-class apparel and gear entirely in the U.S.

Michelle Shapiro

Lorem Ipsum is simply dummy text of the printing and typesetting industry. Lorem Ipsum has been the industry's standard dummy text ever since the 1500s, when an unknown printer took a galley of type and scrambled it to make a type specimen book. It has survived not only five centuries, but also the leap into electronic typesetting, remaining essentially unchanged. It was popularised in the 1960s with the release of Letraset sheets containing Lorem Ipsum passages, and more recently with desktop publishing software like Aldus PageMaker including versions of Lorem Ipsum.

Lorem Ipsum is simply dummy text of the printing and typesetting industry. Lorem Ipsum has been the industry's standard dummy text ever since the 1500s, when an unknown printer took a galley of type and scrambled it to make a type specimen book. It has survived not only five centuries, but also the leap into electronic typesetting, remaining essentially unchanged. It was popularised in the 1960s with the release of Letraset sheets containing Lorem Ipsum passages, and more recently with desktop publishing software like Aldus PageMaker including versions of Lorem Ipsum.

Layne Norton

As a self-proclaimed nerd who lifts heavy things, Layne completed his PhD in Nutritional Sciences with honors from the University of Illinois in 2010. His competitive athletic career highlights include four USA Powerlifting National titles (93kg weight class), most recently winning gold at the 2024 International Powerlifting Federations M1 World Championship (93kg) and setting a new M1 world record deadlift at 328kg. Layne helped popularize flexible dieting and online nutrition coaching using evidence-based methods, coaching over 1700 clients. In recent years, Layne has focused on ways to share his knowledge with people on a wider scale, including building a coaching team, writing books, developing a nutrition coaching app and educational courses, and launching Outwork Nutrition, an evidence-based supplement company. Layne’s passion is helping others achieve their goals through education and hard work.

Arthur Brooks

Arthur Brooks is a professor at the Harvard Kennedy School and the Harvard Business School, where he teaches courses on leadership and happiness. He is also the host of the weekly podcast “Office Hours with Arthur Brooks,” and a columnist at The Atlantic, where he writes the popular weekly “How to Build a Life” column.

Brooks is the author of 15 books, including the #1 New York Times bestsellers, Build the Life You Want, co-authored with Oprah Winfrey, and From Strength to Strength: Finding Success, Happiness, and Deep Purpose in the Second Half of Life. His next book, The Meaning of Your Life: Finding Purpose in an Age of Emptiness, will be released on March 31, 2026.

Brooks is one of the world’s leading experts on the science of human happiness, appearing in the media and traveling the world to teach people in private companies, universities, public agencies, and faith communities how they can live happier lives and bring greater well-being to others.

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