How I Keep Muscle at 56: Protein, Strength Training & Hormones | Gabby Reece

After 50, your body starts to melt unless you give it a reason not to. It isn't rocket science, just the basics we tend to skip, done consistently.

Today it's just me, answering the question I get asked more than any other: how do I keep muscle at 56? I'm a former professional volleyball player, and I've carried lean muscle since I was 18 that I had to work hard to build and now work to maintain. We talk about getting your hormones and thyroid checked, leading every meal with protein, lifting three days a week, and protecting your sleep. Get the basics right before you reach for the sexy levers like creatine and amino acids. This week, book your blood work, put protein first on your plate, and aim to be in bed by 10.

What we explore:

- Why bloodwork, HRT, and thyroid health come first.

- How to lead with protein without chasing gram targets.

- Why lifting three days a week protects muscle and bone density.

- What sleep has to do with muscle recovery after 50.

- Why your body changes week to week, and why that's okay.

The Gabby Reece Show

This is where I have real conversations with the people I find most worth listening to: scientists, athletes, coaches, parents, and thinkers who are doing the hard work of building a life that holds up over time. No hacks. No quick fixes. Just honest, practical conversations about performance, longevity, relationships, and what it actually takes to show up well at every age.

If you are here, you probably already know that health is not a destination. It is how you live. I am glad you are along for it.

Connect with Gabby Reece: