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Childhood and adolescence provide a one-time biological opportunity: our kids' bodies are primed to grow, build tissue, and develop cognitive capacity. But to do that, they need the right raw materials. In this video, we break down why restricting nutrient-dense foods in growing children puts their development at risk. We explore the critical role of highly bioavailable nutrients like heme iron and vitamin B12, how nutrient status directly impacts academic performance and attention, and why building muscle and metabolic reserve early protects your health decades later. Don't wait until your children are 40 and struggling with their health to teach them what strong looks like. Thank you to our sponsor: Rula: https://www.rula.com/drlyon Chapters: 00:00 - Introduction: Why We Must Start in Childhood 01:14 - Kids Are Not "Little Adults": Growth vs. Maintenance 02:25 - Puberty & Protein Metabolism: The Role of Leucine 03:50 - How Much Protein Do Kids Actually Need? (RDA vs. Modern Data) 06:10 - Protein Requirements for Active and Athletic Youth 08:35 - Upgrading the Typical Kid Diet: High-Quality Protein Sources 11:47 - Bone Accrual & Debunking the Youth Strength Training Myth 14:10 - Neurological Strength: Why Kids Get Stronger Without Bulking Up 17:15 - Resistance Training for Girls: Hormones, Strength & Busting the "Bulk" Fear 20:50 - Critical Micronutrients for Brain & Body: Iron and B12 22:45 - Building Lifelong Biological Reserve: Raising Capable Humans Explore More from Dr. Gabrielle Lyon Weekly newsletter: Recipes, podcast updates, and practical weekly insights https://drgabriellelyon.com/sign-up/ Apply to become a patient: Personalized care with Dr. Lyon’s clinical team https://drgabriellelyon.com/new-patient Connect with Dr. Gabrielle Lyon: Instagram: https://www.instagram.com/drgabriellelyon TikTok: https://tiktok.com/@drgabriellelyon X (Twitter): https://x.com/drgabriellelyon Facebook: https://www.facebook.com/doctorgabriellelyon Studies mentioned in the podcast: https://pubmed.ncbi.nlm.nih.gov/42752819/ https://pubmed.ncbi.nlm.nih.gov/35020179/ https://pubmed.ncbi.nlm.nih.gov/35011099/ If you found this episode valuable, share it with someone who would benefit from it. Disclaimers: This episode includes paid sponsorships. The Dr. Gabrielle Lyon Podcast and YouTube are for general information purposes only and do not constitute the practice of medicine, nursing, or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast, YouTube, or materials linked from this podcast or YouTube is at the user's own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professional for any such conditions.

What you choose to eat is the single most important decision you make every day—impacting your metabolic health, your family, the economy, and the future of our food supply. In this episode, world-renowned cardiologist and nutrition expert Dr. Dariush Mozaffarian breaks down the "Food is Medicine" movement, cuts through dietary confusion (fats vs. carbs, food label marketing, and ultra-processed ingredients), and reveals how public demand, science, and policy can repair a broken food system. If you have ever felt overwhelmed in the grocery aisle or wondered how to separate real nutrition science from industry marketing, this conversation provides a clear, practical roadmap. Thank you to our sponsors: BodyHealth: 20% off at https://bodyhealth.com with code LYON20 Timeline: 20% off at http://www.timeline.com/lyon Wildgrain: $40 off first box + free croissants for life at http://www.wildgrain.com/drlyon40 with code LYON40 Food is Medicine by Dr. Dariush Mozaffarian: https://us.macmillan.com/books/9781250394286/foodismedicine/ Chapters: 00:00 - The Reality of Our Current Food System 05:12 - Carbs vs. Fats: Breaking Down the Science 18:40 - How to Read a Food Label Like an Expert 32:15 - Ultra-Processed Foods & Why Real Food Spoils 48:30 - The History of Food Policy: From the Green Revolution to Today 01:05:10 - The Economics of Chronic Illness 01:21:40 - The Crucible: Science, Government, and Consumer Power 01:31:54 - "Food is Medicine" & Dr. Mozaffarian's Ultimate Message Explore More from Dr. Gabrielle Lyon Weekly newsletter: Recipes, podcast updates, and practical weekly insights https://drgabriellelyon.com/sign-up/Apply to become a patient: Personalized care with Dr. Lyon’s clinical team https://drgabriellelyon.com/new-patient Connect with Dr. Gabrielle Lyon: Instagram: https://www.instagram.com/drgabriellelyonTikTok: https://tiktok.com/@drgabriellelyonX (Twitter): https://x.com/drgabriellelyonFacebook: https://www.facebook.com/doctorgabriellelyon/ If you found this episode valuable, share it with someone who would benefit from it. Disclaimers: This episode includes paid sponsorships. The Dr. Gabrielle Lyon Podcast and YouTube are for general information purposes only and do not constitute the practice of medicine, nursing, or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast, YouTube, or materials linked from this podcast or YouTube is at the user's own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professional for any such conditions.

Protein is in everything right now: coffee, chips, cookies, bars. But despite the massive marketing hype, the world’s leading scientists are still debating fundamental questions about how much protein we actually need and how the body uses it. Fresh off the Protein Summit 3.0 at Texas A&M, Dr. Gabrielle Lyon breaks down what top researchers agreed on, why treating protein as a single number is a major mistake, and how to stop falling for "high-protein" health halos in the grocery store. Find Dr. Gabrielle Lyon at: Protein is in everything right now: coffee, chips, cookies, bars. But despite the massive marketing hype, the world’s leading scientists are still debating fundamental questions about how much protein we actually need and how the body uses it. Fresh off the Protein Summit 3.0 at Texas A&M, Dr. Gabrielle Lyon breaks down what top researchers agreed on, why treating protein as a single number is a major mistake, and how to stop falling for "high-protein" health halos in the grocery store. Explore More from Dr. Gabrielle Lyon: Instagram: https://www.instagram.com/drgabriellelyon/TikTok: tiktok.com/@drgabriellelyonFacebook: facebook.com/doctorgabriellelyonYouTube: youtube.com/@DrGabrielleLyonX: x.com/drgabriellelyonApply to become a patient: https://drgabriellelyon.com/new-patient-inquiry/Weekly newsletter: https://institute-for-muscle-centric-medicine.ck.pageOrder my new book: https://www.amazon.com/exec/obidos/ASIN/1668085623 Chapters: 00:00 - Introduction & Protein Summit 02:30 - Amino Acids Beyond Muscle 05:55 - Minimum vs. Optimal Protein 08:13 - Lab Studies vs. Real Life 10:33 - Context & Individual Needs 12:04 - The Fortification Trap 14:41 - The Whole Food Matrix 16:18 - Research Funding & Transparency 18:00 - The Future of Protein Disclaimer: The Dr. Gabrielle Lyon Podcast and YouTube are for general information purposes only and do not constitute the practice of medicine, nursing, or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast, YouTube, or materials linked from this podcast or YouTube is at the user's own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professional for any such conditions.

In this episode, board-certified anesthesiologist, researcher, and former Real Housewives of Dallas star Dr. Tiffany Moon pulls back the curtain on modern medicine, surgical pain management, and the reality of navigating elite academia. From addressing widespread public fears around clinical fentanyl use to detailing why she was branded an "embarrassment" by academic peers for appearing on reality television, Dr. Moon speaks candidly about breaking stereotypes, the gender pay gap in healthcare, and using a massive public platform to advocate for science and mentorship. What You'll Learn In This Episode: The Clinical Truth About Fentanyl: Why it is the standard of care for 90% of surgeries, and why post-op patients shouldn't fear becoming addicted.The Reality TV Fallout: How appearing on The Real Housewives led to institutional blowback—and why she’d do it again.Leveraging Fame for Science: Turning pop culture visibility into serious advocacy for mentorship, healthcare equity, and closing the gender pay gap.Shattering Stereotypes: Moving past appearances to run clinical trials, publish randomized controlled studies, and teach the next generation of physicians. Thank you to our sponsors: Cozy Earth: cozyearth.com Use code DRLYON for 20% offOur Place: fromourplace.com Use code DRLYON for 10% offBranch Basics: branchbasics.com Use code DRLYON for 15% off Premium Starter Kit Explore More from Dr. Gabrielle Lyon Weekly newsletter: Recipes, podcast updates, and practical weekly insights https://drgabriellelyon.com/sign-up/Apply to become a patient: Personalized care with Dr. Lyon’s clinical team https://drgabriellelyon.com/new-patient Find Dr. Tiffany Moon at: Instagram: instagram.com/tiffanymoonmd (@tiffanymoonmd)TikTok: tiktok.com/@tiffanymoonmd (@tiffanymoonmd)YouTube: youtube.com/@TiffanyMoonMDOfficial (@TiffanyMoonMDOfficial)Website: tiffanymoonmd.comFacebook: facebook.com/tiffanymoonmd (@tiffanymoonmd)X (Twitter): x.com/TiffanyMoonMD (@TiffanyMoonMD) Connect with Dr. Gabrielle Lyon: Instagram: / drgabriellelyonTikTok: / drgabriellelyonX (Twitter): https://x.com/drgabriellelyonFacebook: / doctorgabriellelyon Chapters 00:00 – The Truth About Fentanyl in Surgery 01:18 – Breaking Stereotypes in Academic Medicine 12:00 – Pain Protocols, Anesthesia Safety & Clinical Trials 25:00 – Reality TV, Academic Backlash & Healthcare Equity 40:00 – Career Reinvention & Overcoming Physician Burnout 1:00:00 – Why Preventive Medicine Is the Future 1:08:39 – Longevity Medicine, GLP-1s & Muscle Health If you found this episode valuable, share it with someone who would benefit from it. Disclaimers: This episode includes paid sponsorships. The Dr. Gabrielle Lyon Podcast and YouTube are for general information purposes only and do not constitute the practice of medicine, nursing, or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast, YouTube, or materials linked from this podcast or YouTube is at the user's own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professional for any such conditions.

Can you tell someone's testosterone or estrogen levels just by looking at their face? Is "jawmaxxing" actually backed by science? In this video, we dive deep into the real science of hormones, physical attraction, and evolutionary biology. We debunk popular myths around high testosterone, facial masculinity, and ovulation preferences, revealing what the research actually shows about human mate selection. Discover why facial structure isn't a hormone panel, how estrogen impacts skin and collagen as women age, and why physical strength accounts for 70% of perceived bodily attractiveness. If you want to understand how hormones shape our development—and why muscle is the single most modifiable signal of health and longevity—this episode is for you. Find Dr. Gabrielle Lyon at: - Instagram: https://www.instagram.com/drgabriellelyon/ - TikTok: tiktok.com/@drgabriellelyon - Facebook: facebook.com/doctorgabriellelyon - YouTube: youtube.com/@DrGabrielleLyon - X: x.com/drgabriellelyon - Apply to become a patient: https://drgabriellelyon.com/new-patient-inquiry/ - Weekly newsletter: https://institute-for-muscle-centric-medicine.ck.page - Order my new book: https://www.amazon.com/exec/obidos/ASIN/1668085623 Chapters: 00:00 What role do hormones play in the traits we find attractive? 00:46 High vs. low testosterone: does it change who we pick? 01:44 The ovulation story: do women seek out masculine men? 03:19 Two questions: can you see hormones, and what's modifiable? 04:12 What testosterone and estrogen build during development 05:23 Does winning raise testosterone? What a masculine face tells you 06:26 Selection, training and genes: why muscle isn't just testosterone 07:54 Are women attracted to testosterone? What the longitudinal studies show 09:29 Face vs. strength: what predicts mating success 10:08 The 70% finding: strength and bodily attractiveness 11:44 Why strength is a hard-to-fake health signal 13:41 Can you see estrogen? Facial ratings and why more isn't better 14:41 Culture moves beauty standards, and estrogen shows up in skin 16:08 Estrogen therapy and skin: what it can and can't do 16:36 Can you see hormones? Muscle is the system you can see and change Disclaimer: The Dr. Gabrielle Lyon Podcast and YouTube are for general information purposes only and do not constitute the practice of medicine, nursing, or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast, YouTube, or materials linked from this podcast or YouTube is at the user's own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professional for any such conditions.

When you have musculoskeletal pain, the natural instinct is to try and treat it directly. But the cause of that pain often starts somewhere else in the body. I learned that from this week's guest, Dr. JJ Thomas, who is my physical therapist and good friend. She was my patient first, and now we are each other's patients. She has practiced physical therapy for more than 25 years and has worked with the Philadelphia 76ers, the Philadelphia Eagles, and athletes from the UFC and US Olympic programs. What you'll learn in this episode: Why a chronic tendon injury can come right back, even after eccentric loading or PRPWhether a frozen shoulder in menopause is a hormone problem, and one of the first movements Dr. Thomas checksWhy she works lying on her stomach, and the 10-minute band routine she wrote for an eight-hour desk dayWhy sitting up taller won't fix your posture, and what poor posture tells her about your bodyWhy she gives patients shoulder blade exercises for their pelvic floorHow much a standard squat does for your posterior chain, and the position she wants you in more oftenWhy she believes “overuse” injuries are often underuse injuries, and how that changes the way she treats shin splintsWhy needling a clinician's quad and adductors normalized his neck rotationWhat her blood work showed after years of hard training, and the nutrition change she calls her “game changer” Thank you to our sponsors: • Manukora - Get 31% off at https://www.manukora.com/drlyon • Timeline - up to 20% off when you subscribe and save at https://www.timeline.com/lyon • Bon Charge - Use code DRLYON for 15% off at https://www.boncharge.com Explore More from Dr. Gabrielle Lyon Weekly newsletter: Recipes, podcast updates, and practical weekly insights https://drgabriellelyon.com/sign-up/ Apply to become a patient: Personalized care with Dr. Lyon’s clinical team https://drgabriellelyon.com/new-patie... Find Dr. JJ Thomas at: • YouTube: https://www.youtube.com/@drjjthomas • Website: https://primalphysicaltherapy.com/ • Instagram: https://www.instagram.com/drjjphysicaltherapist/ Connect with Dr. Gabrielle Lyon: • Instagram: https://www.instagram.com/drgabriellelyon/ • TikTok: https://www.tiktok.com/@drgabriellelyon • Facebook: http://facebook.com/doctorgabriellelyon • X: http://x.com/drgabriellelyon • Apply to become a patient – https://drgabriellelyon.com/new-patient-inquiry/ • Weekly newsletter – https://institute-for-muscle-centric-medicine.ck.page Chapters 00:00 – Posture Myths & Why Sitting Up Straight Fails 02:18 – Treating Root Causes vs. Bandaging Pain 06:48 – The Hazards of Sitting & Reframing Movement as Health 13:39 – The 7 Primal Movement Patterns Every Body Needs 25:28 – Scapular Stability, Pelvic Health, and Primal Movements 39:12 – Fixing Glute Amnesia & Activating the Posterior Chain 51:57 – Why "Overuse" Injuries Are Really Underuse Problems 58:34 – Dry Needling & System-Based Movement Resets 1:13:53 – Dialing in Hormones, Protein, and Metabolic Health If you found this episode valuable, share it with someone who would benefit from it. Disclaimers: This episode includes paid sponsorships. The Dr. Gabrielle Lyon Podcast and YouTube are for general information purposes only and do not constitute the practice of medicine, nursing, or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast, YouTube, or materials linked from this podcast or YouTube is at the user's own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professional for any such conditions.

Will I get too bulky?" No. "Is it too late?" Also no. Here's the context: during the menopause transition, women lose lean mass, gain fat, and their muscle becomes harder to build — the same workout and the same protein meal produce less than they did at 30. For years the only conversation has been hormone therapy, yes or no, as if that were the fix. In Part 2 of her menopause series, Dr. Gabrielle Lyon looks at what the evidence actually says builds muscle back. In this episode: -Postmenopausal women can build muscle and strength at any age (Frontiers in Endocrinology) - Up to 8 lbs of skeletal muscle in 12 weeks (J Nutr Health Aging RCT) - Anabolic resistance: why the same workout and the same meal produce less after menopause - "I was wrong": hormone therapy vs. lifting, and the conversations with Dr. Donald Layman - HRT alone and lean mass: a 0.06 kg difference across 12 trials - Estradiol plus training: bigger quad and fat-free mass gains, maintained at 12 months - Lift first — the practical translation while the HRT evidence evolves - Why protein matters more after menopause, and why 60 g spread thin isn't enough - The RDA (0.8 g/kg) isn't enough to protect bone; ESCEO's 1–1.2 g/kg floor - Doubling protein to 1.6 g/kg: more fat lost, more lean mass kept - The 6-step Forever Strong menopause protocol Sponsor David Protein — 28 g of protein, 150 calories, zero sugar → davidprotein.com/drlyon, subscribe to save 10% on every order Find Dr. Gabrielle Lyon at: - Instagram: https://www.instagram.com/drgabriellelyon/ - TikTok: tiktok.com/@drgabriellelyon - Facebook: facebook.com/doctorgabriellelyon - X: x.com/drgabriellelyon - Apply to become a patient – https://drgabriellelyon.com/new-patient-inquiry/ - Weekly newsletter – https://institute-for-muscle-centric-medicine.ck.page Chapters: 00:00 Will I get too bulky? Is it too late? Both answers are no 01:09 Postmenopausal women gained up to 8 lbs of muscle in 12 weeks 02:24 Anabolic resistance: more volume, more intensity, more protein 03:34 Hormone therapy or lifting? "I was wrong" 05:16 HRT alone and lean mass: 0.06 kg across 12 trials 06:16 Estradiol amplifies training — it doesn't replace it 07:22 Lift first: what to do while the evidence evolves 10:21 Why protein matters more after menopause (and why 60 g isn't enough) 11:16 The RDA won't protect your bones: the 1–1.2 g/kg floor 12:16 Doubling protein: more fat lost, more lean mass kept 13:22 The Forever Strong protocol, step 1: train 2–3 days a week 14:15 Steps 2–3: 30–50 g protein at first and last meal, impact and loading 15:13 Steps 4–6: hormone therapy with training, body composition, blood work 16:07 You're not alone: the Menopause Challenge Disclaimer: This podcast is for general informational purposes only and does not constitute medical advice or create a doctor–patient relationship. It is not a substitute for professional medical advice, diagnosis, or treatment. Do not disregard or delay seeking medical advice because of something you heard here.

Most patients are told one thing before surgery: stop all supplements. Duke surgeon Dr. Rebecca Knackstedt says that blanket advice can do harm, and that what you do in the days before surgery changes how you heal. Dr. Knackstedt is a plastic and reconstructive microsurgeon on faculty at Duke, an MD-PhD researcher and a certified functional medicine provider whose research focuses on surgical prehabilitation: preparing the body, mind, and home before surgery, the way we already do with rehab. In today’s episode, we discuss: • What prehab looks like for any operation • The labs she checks • Which supplements to keep and which to stop (omega-3s do not increase bleeding) • Hormones after breast cancer • Why mammograms still beat thermography • What chemo does to metabolism • The questions to ask your oncologist before a treatment decision • How much protein to eat (no standard exists, and the average woman gets 60 to 70 grams a day, well short of the 100-gram floor) • Why surgery is catabolic and muscle is your reserve • Carbohydrate loading before the fasting cutoff and why it can reduce pain • The five-day window that lowered complications and even mortality in head and neck cancer patients • Why early walking replaced routine bed rest Connect with Dr. Knackstedt Instagram → https://www.instagram.com/surgical_recovery/ Website → https://www.clararecovery.com/ Sponsors • Perfect Amino by BodyHealth, https://bit.ly/4wZgg6N, code LYON20 for 20% off your first order • Timeline Mitopure → https://bit.ly/4x18cm5, for an extra 20% off • Lola Blankets → lolablankets.com (http://lolablankets.com/), code: DRLYON for 40% off select blankets (limited time) Find Dr. Gabrielle Lyon at: • Instagram: https://www.instagram.com/drgabriellelyon/ • TikTok: tiktok.com/@drgabriellelyon • Facebook: http://facebook.com/doctorgabriellelyon • X: http://x.com/drgabriellelyon • Apply to become a patient – https://drgabriellelyon.com/new-patient-inquiry/ • Weekly newsletter – https://institute-for-muscle-centric-medicine.ck.page Chapters: 00:00 Prehab saves lives and money. So why isn't it standard of care? 01:05 Meet Dr. Rebecca Knackstedt: Duke microsurgeon and functional medicine provider 05:35 The patient who changed everything, and why good surgery isn't enough 08:34 What prehab is, and the exercises to do before any surgery 12:14 Hormones after breast cancer, rising rates in young women, and real risk factors 18:42 Chemo, metabolic syndrome and why body composition matters 23:13 The end of bed rest, and the labs that matter before surgery 27:04 Mammograms vs. thermography, and absolute vs. relative risk 34:12 Protein before surgery: 2 g/kg, track 3 days, never under 100 g 38:43 Supplements to take, and why "stop all supplements" is wrong 44:40 Preparing the mind: anxiety, sleep, anesthesia depression, expectations 51:21 Red light, saunas, hyperbaric oxygen, wound vacs, scars and pain control 1:04:59 Surgery is catabolic: muscle as your glucose reserve 1:07:34 Carb loading, the 5-day window, probiotics and the surgery go-bag 1:14:15 Why prehab isn't standard of care yet, and why she's hopeful Disclaimer: This podcast is for general informational purposes only and does not constitute medical advice or create a doctor–patient relationship. It is not a substitute for professional medical advice, diagnosis, or treatment. Do not disregard or delay seeking medical advice because of something you heard here.

Menopause is changing your body, but the part nobody talks about isn't hot flashes. It's muscle. Women lose lean mass fastest in perimenopause, the loss probably starts closer to 35, and no pill, patch or injection fixes it. In this solocast, Dr. Gabrielle Lyon explains what estrogen, testosterone and FSH actually do to your metabolism, why a 50-year-old body can still build muscle, and the training and protein protocol to start now. Join the Menopause Challenge → https://drgabriellelyon.com/menopause-challenge/ [Use Code 25OFF through Sept 27] Thank you to our sponsors: - Rula, therapy covered by insurance → rula.com/drlyon Find Dr. Gabrielle Lyon at: - Instagram: https://www.instagram.com/drgabriellelyon/ - TikTok: @drgabriellelyon - Facebook: facebook.com/doctorgabriellelyon - YouTube: youtube.com/@DrGabrielleLyon - X (Twitter): x.com/drgabriellelyon - Apply to become a patient – https://drgabriellelyon.com/new-patient-inquiry/ - Join my weekly newsletter – https://institute-for-muscle-centric-medicine.ck.page - Pre-order my new book - https://www.amazon.com/exec/obidos/ASIN/1668085623 Chapters: 00:00 Menopause is changing your body — but it doesn't have to change your life 00:59 The suitcase story: today is about muscle, not hot flashes 01:47 Hormone therapy, yes or no? Why that's the wrong first question 03:36 What menopause is, when it arrives, and 40% of your life after it 04:37 When lean mass really starts to fall — and why testing misses it 06:46 Testosterone vs. estrogen: no two women go through it the same way 08:40 Anabolic resistance: why the muscle-building switch gets sticky 10:31 Estrogen, joints and injury risk (Dr. Jocelyn Wittstein) 13:27 Less muscle, nowhere to put carbs: the lean prediabetic patient 14:19 Falls, fractures, heart disease, and muscle as an early bone signal 16:14 Visceral fat, energy expenditure, fat oxidation and FSH 18:02 Test your blood — and pull the levers you control 19:00 The starting protocol: 2–3 days a week and the movements to keep 20:30 Menopause changes your body, not your life — the Menopause Challenge Mentioned - Dr. Jocelyn Wittstein on estrogen, joints and injury risk → https://youtu.be/ILyzNTjZTGI - Juliet & Dr. Kelly Starrett on floor sitting and mobility → https://youtu.be/QOjzh-711Q0 - SWAN (Study of Women's Health Across the Nation) - The Lancet Diabetes & Endocrinology review on lean mass and chronic disease - ESCEO guidance on muscle and bone Disclaimers: This episode includes paid sponsorships. The Dr. Gabrielle Lyon Podcast and YouTube are for general information purposes only and do not constitute the practice of medicine, nursing, or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast, YouTube, or materials linked from this podcast or YouTube is at the user's own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professional for any such conditions.

Your testosterone number matters at every age, but most men never learn what theirs should be. Mayo Clinic urologist Dr. Tobias Kohler explains why ~500 is the target, why 1,000 is already running hot, what 2,000+ does to the heart, and why a randomized trial found lifting without steroids beat steroids without lifting. Plus: the blood test that catches heart risk your cholesterol panel misses. Dr. Kohler returns for his second appearance (his first, on erections, testosterone and muscle mass, is one of the most-watched episodes in the show's history). This time: why men's longevity is roughly 50 years behind women's; the Princeton IV consensus he co-chaired, which treats ED as one of the strongest predictors of a future heart attack and points young men toward a coronary calcium scan; the 0–12 ceramide blood test that changes with your behavior; how to get a testosterone baseline that actually means something; what redlining to 2,000–3,000 does to the heart, the set point and the skin; Peyronie's disease, Viagra vs. Cialis, the pills-to-implant ladder, sexual rehab after prostate surgery, and a patient who got stronger with zero testosterone. About Dr. Tobias Kohler Tobias S. Kohler, MD, MPH, is Professor of Urology at Mayo Clinic, a fellowship-trained andrologist with 25+ years of clinical and surgical experience and 250+ peer-reviewed publications. He co-chaired the Princeton IV Consensus Guidelines on ED and cardiovascular disease, co-founded the EROS penile implant registry, and co-edited Contemporary Treatment of Erectile Dysfunction (2nd ed.). 🙌 Thank you to our sponsors: Cozy Earth - Get 20% off at https://bit.ly/3RLZNEv Egg Life - https://bit.ly/4yxBs5l Ladder - https://bit.ly/4ggxfLK 📺 Watch the “Dr. Gabrielle Lyon Show” every Tuesday at 9AM EST: YouTube: https://bit.ly/4boCFC3 Spotify: https://bit.ly/4cWTbLG 📱 Connect with Dr. Gabrielle Lyon: Instagram: https://bit.ly/4uk9adc TikTok: https://bit.ly/3OFK3kJ X.com: https://bit.ly/4l3YlaX Facebook: https://bit.ly/3MBrJso LinkedIn: https://bit.ly/3N1nrdL Website: https://bit.ly/3NdV2kT Books: https://bit.ly/4r6ugZK Newsletter: https://bit.ly/402QCAj ⏰Chapters 00:00 Men are dying earlier than women the penis is the check-engine light 03:26 Boys stop seeing doctors for 20 years the case for an Office of Men's Health 10:57 Princeton IV: ED predicts heart attacks, calcium scans, and Cialis 12:44 The ceramide blood test your cholesterol panel can't replace 20:37 Cardiac risk calculators, statins, and what your LDL should be 25:38 GLP-1s, fertility, and "what's the risk of doing nothing?" 29:05 Testosterone: the ~500 target, why 1,000 runs hot, what 2,000+ does to the heart 31:44 Check your testosterone at 25 and why steroids won't make you a pro 36:57 Tolerance and the new set point redlined men can't escape 38:13 The 1980s trial: lifting without steroids beat steroids without lifting 42:06 Steroid cocktails, arrhythmias, irreversible side effects, and the sarcopenia trade-off 53:04 Peyronie's disease and Viagra vs. Cialis 57:32 Penile implants: the knee-replacement analogy and the pills-to-surgery ladder 1:02:27 Sexual rehab after prostatectomy and the questions to ask before cancer treatment 1:07:55 Closing: be proactive and the patient who got stronger with zero testosterone Disclaimer: This podcast is for general informational purposes only and does not constitute medical advice or create a doctor–patient relationship. It is not a substitute for professional medical advice, diagnosis, or treatment. Do not disregard or delay seeking medical advice because of something you heard here.

You say "steroids" and picture a baseball scandal, a jacked guy, a bad spray tan. But cortisol is a steroid. Estrogen is a steroid. The cream you put on poison ivy is a steroid. The word covering all of them is also covering testosterone therapy for women, and that collision is quietly costing women muscle and bone they don't have to lose. In this solo episode, prompted by a magazine interview on steroid use in women, Dr. Gabrielle Lyon breaks down what these molecules actually are, what they do inside a cell, and why the line between medicine and misuse has nothing to do with the word "steroid." Study and References: The Effects of Supraphysiologic Doses of Testosterone on Muscle Size and Strength in Normal Men (Bhasin et al., NEJM 1996) - https://pubmed.ncbi.nlm.nih.gov/8637535/ Testosterone Enhances Estradiol's Effects on Postmenopausal Bone Density and Sexuality (Davis et al., 1995) - https://pubmed.ncbi.nlm.nih.gov/7616872/ Global Consensus Position Statement on the Use of Testosterone Therapy for Women (2019) - https://pubmed.ncbi.nlm.nih.gov/31498... ISSWSH Clinical Practice Guideline for the Use of Systemic Testosterone for HSDD in Women (2021) - https://pubmed.ncbi.nlm.nih.gov/33814... The Global Epidemiology of Anabolic-Androgenic Steroid Use: A Meta-Analysis (Sagoe et al., 2014) - https://pubmed.ncbi.nlm.nih.gov/24582... What Is the Prevalence of Anabolic-Androgenic Steroid Use Among Women? A Systematic Review (Piatkowski et al., Addiction, 2024) - https://onlinelibrary.wiley.com/doi/1... " The Compounds for Females Are Really Commonly Faked!": Women's Challenges in Anabolic Steroid Acquisition (Piatkowski et al., Drug and Alcohol Review, 2024) - https://onlinelibrary.wiley.com/doi/1... Explore More from Dr. Gabrielle Lyon: Premium Podcast Subscription: Ad-free episodes, key takeaway summaries, exclusive Q&A, and behind-the-scenes content https://foreverstrong.supercast.comWeekly newsletter: Recipes, podcast updates, and practical weekly insights https://drgabriellelyon.com/sign-up/Apply to become a patient: Personalized care with Dr. Lyon's clinical team https://drgabriellelyon.com/new-patie... 📱 Connect with Dr. Gabrielle Lyon: Instagram: https://bit.ly/4uk9adc TikTok: https://bit.ly/3OFK3kJ X.com: https://bit.ly/4l3YlaX Facebook: https://bit.ly/3MBrJso LinkedIn: https://bit.ly/3N1nrdL Website: https://bit.ly/3NdV2kT Books: https://bit.ly/4r6ugZK Newsletter: https://bit.ly/402QCAj 📺 Watch the “Dr. Gabrielle Lyon Show” every Tuesday at 9AM EST: YouTube: https://bit.ly/4boCFC3 Spotify: https://bit.ly/4cWTbLG ⏰ Chapters: 00:00 - Beginning 01:25 - Introduction: The Sister Who Says "Oh My Gosh, You're Taking Steroids" Why Medicine Needs a Shared Vocabulary 03:43 - What a Steroid Actually Is: Four Rings of Carbon 04:49 - Anabolic vs. Androgenic: Same Receptor, Different Effects 06:16 - A Brief History: From Wasting Disease to the Weight Room 08:59 - Restoring vs. Exceeding: Why the Range Is the Whole Game 11:38 - The Davis Trial: Testosterone, Bone Density, and Lean Mass 13:38 - Oral Compounds, the Liver, and Why Conversion Matters 14:20 - What Gets Sold Isn't What's Labeled: The Australian Drug-Checking Data 15:31 - The 1.6% vs. 4% Myth: Reading the Prevalence Data Correctly 18:33 - Why GLP-1s Are Pushing Women Toward Androgens 20:26 - Permanent Effects: Voice Changes and What the Literature Shows 21:33 - The Four Questions to Ask Before Any Androgen Conversation 24:25 - Closing: Entering the Sarcopenia Era ‼️ Disclaimer: The Dr. Gabrielle Lyon Podcast and YouTube are for general information purposes only and do not constitute the practice of medicine, nursing, or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast, YouTube, or materials linked from this podcast or YouTube is at the user's own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professional for any such conditions.

Most people assume becoming a parent is an emotional change, but a measurable part of it is hormonal, and it happens in fathers too. I sat down with Aldrich Chan, Psy.D., to talk about what changes in the brain, why the split we draw between mind and body does not hold up, and what decides whether stress reads as manageable or overwhelming when the hormones are identical either way. Want ad-free episodes? Subscribe to Forever Strong Insider: https://bit.ly/4u5VSRe Get Aldrich Chan’s books here: https://www.drchancnc.com/books 📱Connect with Aldrich Chan, Psy.D Website: https://www.drchancnc.com/ YouTube: www.youtube.com/@draldrichan Instagram: https://www.instagram.com/draldrichan Facebook: https://www.facebook.com/draldrichan LinkedIn: https://www.linkedin.com/in/draldrichan/ 🙌Thank you to our sponsors: One Skin - Get 15% off at https://bit.ly/4hlfso9 Timeline - up to 20% off when you subscribe and save at https://bit.ly/4xkRIFw David Bars - Subscribe and save 10% on every order’ at https://bit.ly/3SGC7Cd 📺Watch the “Dr. Gabrielle Lyon Show” every Tuesday at 9AM EST: YouTube: https://bit.ly/4boCFC3 Spotify: https://bit.ly/4cWTbLG 📱Connect with Dr. Gabrielle Lyon: Instagram: https://bit.ly/4uk9adc TikTok: https://bit.ly/3OFK3kJ X.com: https://bit.ly/4l3YlaX Facebook: https://bit.ly/3MBrJso LinkedIn: https://bit.ly/3N1nrdL Website: https://bit.ly/3NdV2kT Books: https://bit.ly/4r6ugZK Newsletter: https://bit.ly/402QCAj ⏰Timestamps: 00:00 - Introduction: what a neuropsychologist measures 03:25 - Mild cognitive impairment and proactive interference 04:52 - The SAD theory: separation, alienation, discord 06:30 - The default mode network and 46.9% mind wandering 08:56 - Reframing ADHD as an evolutionary advantage 18:21 - Evolutionary mismatch and hunter-gatherer comparisons 21:03 - Neuroplasticity, epigenetics, and the 24-hour timeline 24:29 - Mind-body dualism and the gut-brain connection 31:31 - What fatherhood does to the brain and testosterone 36:47 - Choice overload and the four-bit working memory limit 39:54 - Temporal discounting and building immediate feedback 43:23 - Vital signals and how to identify a core value 49:49 - Intuition, somatic markers, and the vmPFC 55:00 - The 20-watt brain versus a 10-gigawatt supercomputer 01:02:58 - Only 35% of the brain is built at birth 01:06:13 - Creativity, nothingness, and the fear of uncertainty 01:16:31 - Process, flow states, and the jazz pianist studies 01:22:53 - Mirror neurons, group selection, and the rat experiments 01:34:20 - Eustress and the line between moderate and major stress 01:44:39 - Alloparenting and what the Hadza numbers show ‼️Disclaimer: The Dr. Gabrielle Lyon Podcast and YouTube are for general information purposes only and do not constitute the practice of medicine, nursing, or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast, YouTube, or materials linked from this podcast or YouTube is at the user's own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professional for any such conditions. This episode includes paid sponsorships.

You might think bone density is something you build slowly over a lifetime, but nearly all of your peak bone mass is set before age 18, in a four-year window most parents never see coming. In this solo episode I break down what happens to a child's skeleton during that window, what GLP-1 medications do inside a body that's still growing, and the protocol I'd want every parent to follow. Muscle and bone are not what a body has they're what a body was built to become. In this solo episode, Dr. Gabrielle Lyon breaks down the science of bone health in children, adolescent GLP-1 use, and muscle building in kids: Why the four years around age 12 in girls and 14 in boys account for close to 40% of the total bone mineral a person will carry for lifeWhy a hip fracture in a healthy 29-year-old is almost always a story about a childhood building phase that never happened, often tied to a history of restriction like anorexiaWhat semaglutide and other GLP-1 medications do inside a still growing skeleton, and why no long term bone density data exists for adolescents on these drugsWhy a JAMA Network Open trial found the group combining liraglutide with resistance training lost the most weight with bone mineral density statistically unchanged, while the drug alone caused bone lossThe complete protocol for parents: track strength and function over the scale, muscle strengthening and bone loading exercise three days a week each, protein at breakfast, and a screen time floor instead of a ceiling Muscle and bone are not what a body has; they are what a body was built to become, and childhood is the only window that bone accrual and muscle development happen. Understanding pediatric bone health, sarcopenia in children, and the real research on GLP-1s and adolescents is the difference between guessing with your child's skeleton and protecting it on purpose. Study and References: Sarcopenic Obesity in Children - https://pubmed.ncbi.nlm.nih.gov/41995008/Sedentary Behaviors in Today's Youth (AHA) - https://www.ahajournals.org/doi/10.1161/CIR.0000000000000591Semaglutide and Body Composition (STEP 1) - https://pmc.ncbi.nlm.nih.gov/articles/PMC8089287/Peak Bone Mass Position Statement (NOF) - https://pubmed.ncbi.nlm.nih.gov/26856587/Bone Health After Exercise vs GLP-1 Treatment - https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2820308Resistance Training in Kids: An Umbrella Review - https://pubmed.ncbi.nlm.nih.gov/32757164/ Thank you to our sponsors: Timeline - up to 20% off when you subscribe and save at https://bit.ly/4x18cm5BodyHealth - Use the code LYON20 to get 20% off your first order https://bit.ly/4wZgg6NBranch Basics - Get 15% off the Premium Starter Kit at https://bit.ly/4i6iOfK with the code DRLYON. Explore More from Dr. Gabrielle Lyon Premium Podcast Subscription: Ad-free episodes, key takeaway summaries, exclusive Q&A, and behind-the-scenes content https://foreverstrong.supercast.comWeekly newsletter: Recipes, podcast updates, and practical weekly insights https://drgabriellelyon.com/sign-up/Apply to become a patient: Personalized care with Dr. Lyon’s clinical team https://drgabriellelyon.com/new-patient-inquiry/ Connect with Dr. Gabrielle Lyon: Instagram: https://www.instagram.com/drgabriellelyon/TikTok: https://www.tiktok.com/@drgabriellelyonX (Twitter): https://x.com/drgabriellelyonFacebook: https://www.facebook.com/doctorgabriellelyon Chapters 00:00 - Introduction 00:44 - The 29-Year-Old Who Fractured Her Hip 01:20 - Muscle and Bone Are Childhood Assets 03:01 - The Question I Keep Getting From Patients 03:39 - The 30-Year Lifting Debate Is Over 04:23 - Sarcopenic Obesity: More Muscle, Less Strength 07:01 - What a Mouse Model Reveals About Muscle Potential 08:24 - Screens: What the Data Shows 10:00 - Food, Sleep, and the Screen-Weight Loop 12:38 - GLP-1s in Teens: The STEP TEENS Trial 13:52 - The Muscle Framing Mistake Everyone Makes 16:49 - The Four-Year Window Bone Gets Built 18:02 - The Trial That Proves Exercise Protects Bone 20:29 - Prescribing Into an Unstudied Window 20:46 - Why Lifting Doesn't Stunt Growth 21:49 - Kids Get Stronger Without Building Muscle 22:29 - The Protocol: What to Do Starting Today If you found this episode valuable, share it with someone who would benefit from it. Disclaimers: This episode includes paid sponsorships. The Dr. Gabrielle Lyon Podcast and YouTube are for general information purposes only and do not constitute the practice of medicine, nursing, or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast, YouTube, or materials linked from this podcast or YouTube is at the user's own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professional for any such conditions.

You have probably been told that testosterone is a male hormone. Women produce more of it than estrogen, and for many of us it is the first hormone to go, sometimes reading zero five years before menopause while periods are still regular. Dr. Susan Hardwick-Smith and I get into what that costs you in muscle and bone, why there are thirty-one approved testosterone products for men and none for women, and what the number on your own lab report is measuring. Want ad-free episodes? Subscribe to Forever Strong Insider: https://bit.ly/4u5VSRe Create Her: Aging into the Healthiest Version of Yourself by Susan Hardwick-Smith MD https://www.amazon.com/Create-Her-Healthiest-Version-Yourself/dp/1637636644/ref=sr_1_3?s=books&sr=1-3 Dr. Gabrielle Lyon with Amy Pearlman Podcast https://bit.ly/3TcVgvB Connect with Dr. Susan Hardwick-Smith Website: drsusan.com YouTube: https://www.youtube.com/@drsusan Instagram: https://www.instagram.com/drsusanofficial TikTok: https://www.tiktok.com/@drsusanofficial Facebook: https://www.facebook.com/drsusanofficial/ LinkedIn: https://www.linkedin.com/in/drsusanhardwicksmith/ Thank you to our sponsors: Timeline - up to 20% off when you subscribe and save at https://bit.ly/4x18cm5BodyHealth - Use the code LYON20 to get 20% off your first order https://bit.ly/4wZgg6NBranch Basics - Get 15% off the Premium Starter Kit at https://bit.ly/4i6iOfK with the code DRLYON. Explore More from Dr. Gabrielle Lyon Premium Podcast Subscription: Ad-free episodes, key takeaway summaries, exclusive Q&A, and behind-the-scenes content https://foreverstrong.supercast.comWeekly newsletter: Recipes, podcast updates, and practical weekly insights https://drgabriellelyon.com/sign-up/Apply to become a patient: Personalized care with Dr. Lyon’s clinical team https://drgabriellelyon.com/new-patient-inquiry/ Connect with Dr. Gabrielle Lyon: Instagram: https://www.instagram.com/drgabriellelyon/TikTok: https://www.tiktok.com/@drgabriellelyonX (Twitter): https://x.com/drgabriellelyonFacebook: https://www.facebook.com/doctorgabriellelyon Timestamps: 00:00 - Introduction: testosterone in women 03:00 - Eighteen years in OB-GYN and the practice she left 04:57 - Thirty years in medicine, zero training on testosterone 06:40 - 31 FDA-approved products for men, zero for women 07:35 - Why women produce more testosterone than estrogen 09:20 - What the ovaries stop making at menopause 10:18 - Testosterone reading zero five years early 11:41 - Low testosterone symptoms in women 13:22 - Intrinsa, the 2004 patch the FDA turned down 19:04 - Off-label prescribing and what FDA approval means 21:35 - Cognition, breast cancer, muscle and bone 25:33 - Osteoarthritis and the anti-inflammatory theory 26:31 - Dosing fears: hair loss, acne, voice changes 28:16 - Why gels are dosed ten times higher 32:14 - The 2019 international consensus 34:00 - Dividing a 50 mg tube by ten 38:18 - The Baylor study: pellet versus gel at six weeks 40:13 - Safety data from fifty years of transgender care 45:03 - Eight years of high dosing and what it cost 46:16 - Lab reference ranges versus optimal ranges 48:28 - ELISA versus LC-MS, and what the study found 51:07 - Why free testosterone is calculated, not measured 57:58 - Tachyphylaxis and chasing the number 1:01:39 - Pellets, BioTE and where the reputation came from 1:06:33 - Delivery methods, cypionate and enanthate 1:11:47 - Whether anything raises testosterone naturally 1:13:03 - DHEA at 100 mg and what it moved 1:17:07 - Drugs that lower testosterone in women 1:20:55 - Closing thoughts on dosing and access If you found this episode valuable, share it with someone who would benefit from it. Disclaimers: This episode includes paid sponsorships. The Dr. Gabrielle Lyon Podcast and YouTube are for general information purposes only and do not constitute the practice of medicine, nursing, or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast, YouTube, or materials linked from this podcast or YouTube is at the user's own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professional for any such conditions.

You probably ate something today with high protein printed across the front of it, and there is a good chance it did almost nothing for your skeletal muscle. There is no meaningful enforcement standard for what the front of a package is allowed to promise, and the research points to a per meal threshold most of these products do not come close to touching. Here is the number, the five myths that have to come off the table first, and how to read any label in about five seconds. Thank you to our sponsors: Egglife - Find egglife wraps chillin’ in the fridge at Aldi, Whole Foods, Kroger, Target, Walmart & more - Visit https://bit.ly/4yxBs5l to find a retailer near you,Timeline - up to 20% off when you subscribe and save at https://bit.ly/4cNXeJq Bon Charge - Save 15% at https://bit.ly/3UsB1KI with code DRLYON Explore More from Dr. Gabrielle Lyon Premium Podcast Subscription: Ad-free episodes, key takeaway summaries, exclusive Q&A, and behind-the-scenes content https://foreverstrong.supercast.comWeekly newsletter: Recipes, podcast updates, and practical weekly insights https://drgabriellelyon.com/sign-up/Apply to become a patient: Personalized care with Dr. Lyon’s clinical team https://drgabriellelyon.com/new-patient-inquiry/ Connect with Dr. Gabrielle Lyon: Instagram: https://www.instagram.com/drgabriellelyon/TikTok: https://www.tiktok.com/@drgabriellelyon X (Twitter): https://x.com/drgabriellelyonFacebook: https://www.facebook.com/doctorgabriellelyon Chapters 00:00 - Introduction: what a high protein label promises 01:03 - Protein-ification and the labeling gap 04:10 - Myth 1: protein and kidney function 06:01 - Myth 2: the 0.8 gram RDA 07:04 - Nitrogen balance and the 2026 guideline change 07:45 - Where the clinical target lands above the RDA 08:43 - Myth 3: acid ash and bone density 11:01 - Myth 4: leucine and the per meal threshold 12:12 - Four product categories in your pantry 14:44 - The 25 to 30 gram complete protein rule 15:08 - Myth 5: daily total versus per meal distribution If you found this episode valuable, share it with someone who would benefit from it. Disclaimers: This episode includes paid sponsorships. The Dr. Gabrielle Lyon Podcast and YouTube are for general information purposes only and do not constitute the practice of medicine, nursing, or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast, YouTube, or materials linked from this podcast or YouTube is at the user's own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professional for any such conditions.