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Want ad-free episodes? Subscribe to Forever Strong Insider: https://foreverstrong.supercast.com In this episode, Dr. Gabrielle Lyon sits down with Dr. Donald Layman, one of the world’s leading protein researchers and a key contributor to the newly released U.S. Dietary Guidelines. They explore why the old food pyramid failed, how nutrition science became driven by ideology instead of evidence, and what the updated guidelines finally get right about protein, fats, and carbohydrates. Dr. Layman explains why the long-standing protein recommendation of 0.8 g/kg was never intended for optimal health and how higher protein intake supports body composition, metabolic health, and nutrient adequacy. The conversation also dives into controversial topics including saturated fat, carbohydrate tolerance, animal versus plant protein, and the limitations of epidemiology in nutrition research. Gabrielle and Dr. Layman discuss how dietary guidelines shape school lunches, hospitals, and public institutions, and why a protein-first framework empowers individuals to make better nutrition decisions, especially as we age. This episode offers a clear, science-backed roadmap for understanding modern nutrition — cutting through misinformation and outdated dogma to focus on strength, longevity, and real-world application. Thank you to our sponsors: Timeline - Get 35% off a Mitopure subscription at https://www.timeline.com/drlyon Bon Charge - Save 15% at https://boncharge.com/ with code DRLYON Manukora - Go to https://www.MANUKORA.com/DRLYON to save 31% plus $25 worth of free gifts. Chapters: 00:00 Why Dietary Guidelines Exist and Why This Moment Matters 01:20 The Hidden Origins of the Food Pyramid (World War II + Public Health) 02:55 The Original Protein RDA: A Basement Number, Not Optimal Health 05:50 Why the Old Guidelines Focused on What Not to Eat 07:25 Why Protein Was Avoided for Decades 08:50 Nitrogen Balance: Why It Never Predicted Health Outcomes 11:10 Epidemiology vs Controlled Trials in Nutrition Science 13:05 How the Protein Evidence Was Evaluated for the New Guidelines 14:15 Why Higher Protein Improves Weight, Fat Loss, and Lean Mass 15:35 Is “Too Much Protein” Actually Dangerous? 16:40 Nutrient Deficiencies Risk on Low-Protein Diets 17:35 Animal vs Plant Protein: Bioavailability and Amino Acids 18:45 Why 0.8 g/kg Was Never Better Than Higher Protein 20:15 Empowering Consumers Instead of One-Size-Fits-All Nutrition 21:10 How Guidelines Shape School Lunches, Hospitals, and the Military 23:05 Protein-First Meal Planning Explained 24:50 Why the First Meal Matters More as You Age 27:15 Does Protein Distribution Matter After 50? 30:00 Protein, Satiety, and Appetite Control 31:05 Why “Ounce Equivalents” Between Plant and Animal Protein Don’t Work 34:05 The Saturated Fat Myth and Why the 10% Rule Persists 38:30 Where Saturated Fat Really Comes From in the Modern Diet 39:45 Updated Fruit, Vegetable, and Grain

Order The Forever Strong PLAYBOOK: https://drgabriellelyon.com/playbook/ Want ad-free episodes? Subscribe to Forever Strong Insider: https://foreverstrong.supercast.com In this solo episode, Dr. Gabrielle Lyon shares the deeper mission behind The Forever Strong PLAYBOOK and the philosophy that has guided her work for decades. This conversation is not about trends, quick fixes, or aesthetics. It is about building strength as a lifelong responsibility and understanding why skeletal muscle is the foundation of health, resilience, and independence across the lifespan. Dr. Lyon introduces the Forever Strong ethos and walks through the four foundational pillars that support a strong life: how to think, how to eat, how to move, and how to recover. She explains why information alone does not change behavior and why clarity, discernment, and disciplined action are the true drivers of lasting health. Throughout the episode, Dr. Lyon challenges conventional narratives around aging, nutrition, exercise, and recovery. She reframes longevity through the lens of muscle span, the length of time a person lives with healthy, functional skeletal muscle, and explains how physical strength supports metabolic health, emotional regulation, and cognitive resilience. This episode is an invitation to step out of confusion and into a clear framework for living with intention. Strength is not something we inherit. It is something we build, choice by choice, day by day. Thank you to our sponsors: Timeline - Get 35% off a Mitopure subscription at https://www.timeline.com/drlyonFour Sigmatic - Go to http://foursigmatic.com/gabrielle for a free bag of their dark roast ground coffee (just pay for shipping & handling). Find Dr. Gabrielle Lyon at: Instagram:@drgabriellelyonTikTok: @drgabriellelyonFacebook: facebook.com/doctorgabriellelyonYouTube: youtube.com/@DrGabrielleLyonX (Twitter): x.com/drgabriellelyon Timestamps: 00:00 – The Forever Strong Mission 01:15 – The Forever Strong Ethos 06:00 – Muscle as the Organ of Longevity 09:40 – How to Think 10:24 – Using the Body to Train the Mind 19:41 – Discernment and Mental Strength 28:43 – How to Eat 38:10 – Protein, Carbohydrates, and Metabolic Health 48:04 – Food Quality and Nutrient Density 51:30 – How to Move 57:59 – Training for Strength and Sustainability 1:06:39 – How to Recover 1:12:00 – Forever Strong 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

Pre-order The Forever Strong PLAYBOOK today to unlock over $400 in free bonuses and learn how to build the muscle, resilience, and metabolic health that actually determine how well you age. https://drgabriellelyon.com/playbook/ Want ad-free episodes? Subscribe to Forever Strong Insider: https://foreverstrong.supercast.com In this episode, Gabrielle Lyon sits down with Leila Hormozi to discuss the journey from grit to empathy in both personal and professional life. Leila shares candid stories of building her first business, the sacrifices involved, and how her experiences in fitness shaped her entrepreneurial mindset. The conversation explores the value of failure, the importance of discipline, and what it truly takes to achieve business success, reflecting on the unique challenges and rewards that women encounter in leadership roles. Gabrielle and Leila also open up about balancing ambition, relationships, and personal well-being. They address how to build trust, practice self-belief, and handle the pressures of being public figures with authenticity. You will find practical insights on navigating discomfort, the importance of continuous growth, and on creating a fulfilling life based on clear priorities and honest reflection. The episode is filled with relatable stories and actionable advice for anyone focused on self-development and leadership. Chapters: 0:00 – From Grit to Empathy: How Leila’s Perspective Shifted 1:33 – Why Fitness Built the Foundation for Business Success 3:38 – Confidence, Self-Belief, and the Difference Between Rookie and Seasoned Entrepreneurs 8:23 – Discomfort, Anxiety, and Paying the Price for Growth 12:58 – Becoming Public-Facing and Outgrowing the Persona You Created 16:01 – Creating Content Without a Funnel or Ego-Driven Motives 19:32 – Why Fewer Women Teach Business at Scale 22:42 – What Actually Makes a Business Legitimate 24:23 – Trust, Relationships, and Learning to Trust Yourself 26:38 – Success vs Happiness and the Tradeoffs People Ignore 31:56 – Sacrifice by Season: Constraints, Focus, and Capacity 35:14 – Personal Trade-Offs and the Real Cost of Success 36:50 – Growth Levels Are About Exposure, Not Time 37:25 – Why You Should Stress Yourself Out More (Short-Term) 43:04 – Social Media, Authenticity, and Being Fully Human 46:15 – Reading Psychology and Understanding Culture 48:19 – Maintaining Relationships Between High Achievers 54:19 – Renegotiating Relationship Roles as Life Evolves 59:54 – Belief Is an Output, Not an Input 1:04:07 – Changing Your Relationship With Discomfort 1:04:55 – What’s Next: Expansion, Health, and Long-Term Vision Thank you to our sponsors: OneSkin - Get 15% off at https://www.oneskin.co/ with code DRLYONBodyHealth - Get 20% off your first order with code LYON20 https://www.bodyhealthaffiliates.com/73L4QL3/7XDN2/Bon Charge - Save 15% at https://boncharge.com/ with code DRLYON Find Leila Hormozi at: span class="ql-ui"...

Pre-Order The Forever Strong PLAYBOOK and receive exclusive bonuses: https://drgabriellelyon.com/playbook/ Want ad-free episodes, exclusives and access to community Q&As? Subscribe to Forever Strong Insider: https://foreverstrong.supercast.com In this episode, Dr. Gabrielle Lyon is joined by Sohee Carpenter, PhD, to explore the complex intersection of psychology, eating behavior, and resistance training. Dr. Carpenter shares her personal journey from struggling with eating disorders to becoming a leading expert in sports science, offering a unique perspective on why high achievers often struggle with diet adherence. They dive deep into the science of behavior change, emphasizing that willpower is a finite resource and that true success lies in building automatic, cognitively effortless habits. Dr. Carpenter debunks common fitness myths, including the necessity of "lifting heavy" and the supposed ineffectiveness of circuit training, while providing practical strategies like "habit stacking" and "designing for laziness" to help listeners navigate their own health journeys. Chapter Markers - 0:00 - Intro: The finite nature of exercise vs. the 24/7 challenge of nutrition. - 1:22 - Meet Sohee Carpenter, PhD: Her academic journey from Stanford Biology to a PhD in Sports Science. - 4:33 - Personal Struggles: Overcoming anorexia, bulimia, and long-term binge eating. - 5:41 - Cultural Pressures: Growing up with the beauty standards of Korea vs. the US. - 8:38 - The Fitness Hobbyist: Discovering weights and the "clean eating" trap in 2011. - 13:10 - The Career Pivot: Choosing Psychology and Fitness over Medical School. - 17:52 - The Binge-Restrict Cycle: Why trying "harder" and being stricter backfires. - 21:54 - Defining RMR: Understanding Resting Metabolic Rate as your caloric floor. - 29:26 - Binge Eating Triggers: Emotion regulation and poor stress coping mechanisms. - 33:10 - The Freedom of No "Food Noise": Intuitive eating as a learned skill. - 36:08 - Gentle Nutrition: The "Add, Don’t Restrict" mindset. - 38:46 - The Willpower Battery: Why habits are superior to brute force discipline. - 45:47 - Habits and Environment: How to "Design for Laziness". - 50:00 - Habit Stacking: Pairing new behaviors with existing daily rituals. - 55:04 - Last Chance Syndrome: The logic of a binge and the "all or nothing" mentality. - 1:00:13 - Cognitive Distortions: Catastrophizing and the "bird's eye view" reframe. - 1:04:36 - Dichotomous Thinking: Why black-and-white mindsets lead to binging. - 1:06:48 - Intrinsic vs. Extrinsic Motivation: Finding a "why" that lasts. - 1:12:34 - Identity Change: Perceiving yourself as the person you want to become. - 1:14:27 - Resistance Training for Women: Determining the ideal frequency and style. - 1:19:16 - National Muscle Health Month: Elevating muscle as a pillar of health. - 1:21:39 - The "Heavy Lifting" Myth: Using rep ranges and reps in reserve (RIR). - 1:26:13 - The Circuit Training Study: Similar muscle gains in 25 minutes less time. - 1:29:44 - Training Fasted: Dispelling misconceptions for women’s metabolic health. - 1:30:57 - Running while Pregnant: Staying capable and medically cleared. - 1:33:34 - Final Takeaways: Incremental change and a holistic view of health. Thank you to our sponsors: Four Sigmatic - Go to http://foursigmatic.com/gabrielle for a free bag of their dark roast ground coffee (just pay for shipping & handling). Cozy Earth - Go to https://www.cozyearth.com/DRLYON for up to 20% off! Our Place - Visit a...

Pre-Order The Forever Strong PLAYBOOK and receive exclusive bonuses: https://drgabriellelyon.com/playbook/ Want ad-free episodes, exclusives and access to community Q&As? Subscribe to Forever Strong Insider: https://foreverstrong.supercast.com Are your immune cells aging faster than you are? In this episode, Dr. Gabrielle Lyon sits down with Dr. Anurag Singh, a leading physician-researcher and Chief Medical Officer at Timeline, to discuss a groundbreaking discovery: the gut-muscle-immune axis. While we often focus on muscle mass for longevity, new research published in Nature Aging reveals that our immune system undergoes a similar decline, with youthful sentinel cells (naive CD8 T-cells) dropping by 75% as we reach age 50. Dr. Singh explains how mitophagy —the targeted recycling of damaged mitochondria—is the key to "rewiring" an aging immune system to fight infection 20% more effectively. In this episode: Alzheimer’s of the Muscle: Why sporadic inclusion body myositis (sIBM) is often misdiagnosed as simple aging. The Power of Urolithin A: How this postbiotic compound induces mitophagy to increase mitochondrial abundance by 20% in just 28 days. Immune Imprinting: Why children get 6-8 colds a year while adults only average 2-4. Repurposing Longevity Drugs: Dr. Singh’s take on Metformin, Rapamycin, and GLP-1s for life extension. The 1:1 Exercise Rule:Why 150 minutes of moderate activity is the threshold for mitochondrial biogenesis. Thank you to our sponsors: BodyHealth - Use the code LYON 20 to get 20% off your first order https://www.bodyhealthaffiliates.com/73L4QL3/7XDN2/ Timeline - Get 35% off a Mitopure subscription at https://www.timeline.com/drlyon Manukora - Go to https://www.MANUKORA.com/DRLYON to save 31% plus $25 worth of free gifts. Chapters: 0:00 - Can You Tell If Your Immune System Is Healthy? 1:37 - Alzheimer’s of the Muscle: Muscle-Immune Dysfunction 5:59 - The Thymus Design Flaw: Why Our Immune "Ammo" Disappears 8:44 - Naive CD8 T-Cells: The Elite Forces of Immunity 12:24 - The Axis of Aging: Mitochondria and Immune Cells in Muscle 16:15 - Mitophagy vs. Autophagy: Targeted Cellular Recycling 19:11 - Study Review: Rewiring the Immune System with Urolithin A 24:13 - Mitochondrial Remodeling: Switching from Glucose to Fatty Acids 27:45 - The Trifecta: Gut-Muscle-Immune Axis Connection 31:13 - Parkinson’s and the PINK1/Parkin Mitophagy Pathway 35:04 - Clinical Results: Improving Leg Strength in 4 Months 38:51 - Joint Health: Can We Remodel Cartilage with Mitophagy? 43:34 - Targeted Mitophagy Inducers: Exercise vs. Postbiotics 46:44 - Precision Nutrition: The Ideal Muscle Longevity Supplement 53:33 - Why Alzheimer’s is Now Considered an Inflammatory Disease 1:00:13 - The Placebo Effect: You Cannot Deceive the Immune System 1:03:13 - Lymphocyte Counts: The Clinical Marker for Immune Aging 1:08:14 - Rapamycin and Metformin: The Future of Longevity Drugs 1:11:42 - Optimal Dosing: Why 1,000mg of Urolithin A is the Standard 1:15:13 - Sports Medicine: Reducing Muscle Damage Markers (Creatine Kinase) 1:20:03 - The Final Frontier: Brain Aging and Selenium Repair Connect with Dr. Anurag Singh Instagram: @timeline_longevity Website: https://www.timeline.com Find Dr. Gabrielle Lyon at: Instagram:@drgabriellelyon TikTok: @drgabriellelyonspan class="ql-ui"...

Pre-Order The Forever Strong PLAYBOOK and receive exclusive bonuses: https://drgabriellelyon.com/playbook/ Want ad-free episodes, exclusives and access to community Q&As? Subscribe to Forever Strong Insider: https://foreverstrong.supercast.com If you are only focusing on building muscle, you are missing half the equation for long-term mobility. In this mashup episode, Dr. Gabrielle Lyon brings together top orthopedic experts to discuss the critical importance of joint and tendon health. While muscle develops relatively quickly, your tendons and ligaments can take 6 to 9 months to fully adapt to a new training stimulus. This gap is where most injuries happen. We dive deep into the biological mechanics of tendons, the"athletic accommodation timeline," and why you must progressively overload your connective tissue—not just your muscle bellies. You will learn: The Menopause Connection: Why women face a 30% higher risk of arthritis and rapid bone loss after age 50, and the role of estrogen in joint inflammation.Osteoporosis Prevention: Why high-impact "flight" exercises (jumping) are more effective for bone density than traditional lifting alone.The Frozen Shoulder Mystery: How to identify the warning signs and why this condition is often linked to hormonal shifts rather than trauma.Injury Recovery & Prehab: The truth about PRP, needle tenotomy, and the "anti-fragility" mindset needed to build a resilient body.The History of Muscle: How ancient Greek views of "pneuma" and the "gift of strength" shaped our modern misunderstanding of movement. Stop training until you break. Learn how to track your progress, prioritize stability over raw mobility, and design a life built for anti-fragility. 0:00 - The Gap Between Muscle and Tendon Adaptation 1:32 - What Are Tendons? Visco-Elasticity and Force Dissipation 4:36 - The Rotator Cuff: Stabilizing the "Golf Ball on a Tee" 6:40 - The Athletic Accommodation Timeline: Why 6-9 Months Matters 8:36 - Progressive Overload for Connective Tissue, Not Just Muscle 11:36 - GLP-1s and Bone Health: Does Ozempic Increase Fracture Risk? 14:34 - Preventing Osteoporosis: The Power of Impact Training 18:15 - Bisphosphonates vs. Mechanical Loading for Bone Quality 21:10 - The Hidden History of Muscle: From Galen to Ancient Greece 26:48 - The Myth of "Pneuma" and the Soul in the Muscle 30:55 - Supercompensation: The "Gift from Zeus" in Performance 36:35 - Defining Impact Exercise: Why "Flight" is Better for Bones 39:48 - Building Your Base: Why Bone Health is Won Before Age 30 42:38 - Oral Contraceptives and Peroperative Blood Clot Risks 45:21 - The Hard Truth: How Nicotine Destroys Orthopedic Healing 47:55 - Testosterone and Muscle Mass vs. Bone Density in Women 51:41 - Relative Energy Deficiency in Sport (RED-s) and Stress Fractures 55:53 - Long-Term Menopause Consequences: Mobility and Hip Fractures 1:01:58 - Tendinopathy Treatments: Needle Tenotomy, 10X, and PRP 1:07:26 - Full Thickness vs. Incomplete Tendon Tears 1:12:05 - Prehab is Real: The Push-Up with a Plus and Skater...

Pre-Order The Forever Strong PLAYBOOK and receive exclusive bonuses: https://drgabriellelyon.com/playbook/ Want ad-free episodes, exclusives and access to community Q&As? Subscribe to Forever Strong Insider: https://foreverstrong.supercast.com Thank you to our sponsors: BodyHealth - Use the code LYON20 to get 20% off your first order https://bodyhealth.com/ Manukora - Visit MANUKORA.com/DRLYON to save 31% plus $25 worth of free gifts. BON CHARGE - Holiday Sale https://boncharge.com for 25% off Our Place - Visit fromourplace.com/DRLYON and use code DRLYON for 10% off Find Dr. Gabrielle Lyon at: Instagram:@drgabriellelyonTikTok: @drgabriellelyonFacebook: facebook.com/doctorgabriellelyonYouTube: youtube.com/@DrGabrielleLyonX (Twitter): x.com/drgabriellelyonApply to become a patient – https://drgabriellelyon.com/new-patient-inquiry/Join my weekly newsletter – https://institute-for-muscle-centric-medicine.ck.pagePre-order my new book - https://www.amazon.com/exec/obidos/ASIN/1668085623 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. Timestamps: 0:00 - FDA Lifts Blackbox Warning on HRT 1:08 - Definitions: Viralization & Androgens 3:08 - The New Landscape of Women's Health 4:46 - Gold Standard Testing: Mass-Spec 5:52 - Finding the Estrogen Sweet Spot for Men 8:07 - Testosterone Lab Ranges for Women 10:16 - Is Testosterone Safe for Women? 13:30 - Anabolic vs. Androgenic Steroids 16:56 - HRT Red Flags: Who Should Not Start 18:19 - Longevity Benefits of HRT 21:23 - Estrogen's Role in Brain Health 24:32 - Performance Impact in Young Women 33:03 - Type 2 Muscle...

If you or someone you know is experiencing suicidal thoughts, emotional distress, or a mental health crisis, call or text 988, or chat via 988lifeline.org. Support is available 24/7. You are not alone, and help is available. Pre-Order The Forever Strong PLAYBOOK and receive exclusive bonuses: https://drgabriellelyon.com/playbook/ Want ad-free episodes, exclusives and access to community Q&As? Subscribe to Forever Strong Insider: https://foreverstrong.supercast.com Dr. Gabrielle Lyon sits down with renowned medical correspondent and OB/GYN, Dr. Jen Ashton, for a profoundly personal and candid conversation about navigating life's most intense tragedies while maintaining a public career. Dr. Ashton bravely opens up about the devastating suicide of her first husband, a world-class surgeon, 18 days after their divorce was finalized. She shares the raw reality of being in clinical shock and how the immense tragedy became an unexpected catalyst for post-traumatic growth. Dr. Ashton, who holds a Master's degree in Nutritional Sciences, also brings her medical expertise to current health debates: The Power of Fitness: Learn how resistance training became Dr. Ashton's lifeline to snap her out of emotional numbness and shock.The Hormone Misinformation Crisis: They discuss the flawed data and flawed media that led to 20 years of women being under-treated for menopause after the Women's Health Initiative (WHI).GLP-1 Myths: Dr. Ashton breaks down the top myths surrounding GLP-1 medications, the difference between absolute vs. relative risk, and the non-weight related benefits that are just beginning to emerge.The Problem with Extremes: They address the societal tendency to seek out quick-fix solutions in health, menopause, and obesity care, arguing that the true sweet spot is in a nuanced, moderate position.Finding Love Again: Dr. Ashton shares the unexpected miracle of finding profound love with her current husband, legendary sports executive and TV producer, Tom Werner. About Jen Ashton: Retiring stiff paper gowns and unrelatable medical advice, Dr. Jennifer Ashton, a Board-certified Ob-Gyn, author, and TV medical correspondent, breaks the barrier between doctor and patient. Affectionately referred to as your all-in-one ‘BFF’/Ob-Gyn, Dr. Jennifer Ashton marries an unparalleled medical background with an accessible‘girl’s-girl’ attitude. Though Dr. Ashton can easily speak to the latest beauty and fashion trends, this Ivy League graduate means business when it comes to women’s health. Thank you to our sponsors:  Timeline - Get 20% off your order at https://timeline.com/LYON OneSkin - Get 15% off with the code DRLYON – https://www.oneskin.co Find Jen Ashton at:  Book: Life After Suicide - https://a.co/d/0HvOeSHIG: a href="https://www.instagram.com/drjashton" rel="noopener noreferrer"...

Pre-Order The Forever Strong PLAYBOOK and receive exclusive bonuses: https://drgabriellelyon.com/playbook/ Want ad-free episodes, exclusives and access to community Q&As? Subscribe to Forever Strong Insider: https://foreverstrong.supercast.com Dr. Gabrielle Lyon sits down with fertility specialist Dr. Natalie Crawford to tackle the urgent rise in infertility across both men and women. Dr. Crawford, an advocate for proactive reproductive health, reveals why inflammation is hijacking your fertility and why the old dogma that "age is the only factor" for egg quality is dangerously incomplete. They cover critical, actionable steps—from the most important lifestyle changes you can make before IVF, to the toxic habits that are directly lowering sperm counts and causing miscarriages. Learn the three essential fertility awareness methods (FAMs) and what your doctor is missing when they check your thyroid. Who is Natalie Crawford: Natalie Crawford is a double board-certified fertility doctor with a nutrition background, here to help you understand your body and hormones, optimize your lifestyle, and take control of your reproductive future with confidence. Thank you to our sponsors:  Timeline - Get 20% off your order at https://timeline.com/LYON    BON CHARGE Holiday Sale https://boncharge.com for 25% off Don’t miss NOBL’s biggest Sale of the Year! Head to NOBLTravel.com for up to 58% off your entire order!  Find Natalie Crawford at:  Web: https://www.nataliecrawfordmd.com/https://www.youtube.com/c/NatalieCrawfordMD/videosPODCASThttps://www.nataliecrawfordmd.com/blog-1 Find Dr. Gabrielle Lyon at:  Instagram:@drgabriellelyon TikTok: @drgabriellelyonFacebook: facebook.com/doctorgabriellelyonYouTube: youtube.com/@DrGabrielleLyonX (Twitter): x.com/drgabriellelyonApply to become a patient – https://drgabriellelyon.com/new-patient-inquiry/Join my weekly newsletter – https://institute-for-muscle-centric-medicine.ck.pagePre-order my new book - https://www.amazon.com/exec/obidos/ASIN/1668085623  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,...

Pre-Order The Forever Strong PLAYBOOK and receive exclusive bonuses: https://drgabriellelyon.com/playbook/ Want ad-free episodes, exclusives and access to community Q&As? Subscribe to Forever Strong Insider: https://foreverstrong.supercast.com Dr. Gabrielle Lyon reveals the biggest mistakes Americans make with their nutrition and body composition, especially after age 40. With 75% of Americans overweight or obese, the problem is clear: excess calories from cheap, processed carbohydrates. Dr. Lyon dissects the metabolic science, explaining why skeletal muscle—the largest organ—is not designed to dispose of the massive carb loads found in the average American diet. Learn the essential strategies, including the 1:1 Protein-to-Carbohydrate Ratio Rule and the importance of Carbohydrate Tolerance, to design a meal plan that maximizes muscle, controls insulin, and guarantees success. Nick Barringer is an expert on nutrition and performance for the tactical athlete. Nick Barringer currently serves as the Program Director for the Army-Baylor University Master’s Program in Nutrition. Barringer has a Doctorate degree in Kinesiology from Texas A&M University and received his undergraduate degree in dietetics from the University of Georgia. Barringer previously served as an assistant professor at the United States Military Academy at West Point and as the Regimental Nutritionist and as a member of the Ranger Athlete Warrior (RAW) program at the 75th Ranger Regiment. Nick has gone through physically demanding courses such as Ranger School, Survival Evasion Resistance Escape(SERE), Airborne, Air Assault as well as having deployed to both Iraq and Afghanistan. Thank you to our sponsors:  BodyHealth - Use the code LYON 20 to get 20% off your first order bodyhealth.com PIQUE - Get 20% off for life + a complimentary gift Piquelife.com/DRLYON Timeline - Get 20% off your order at https://timeline.com/LYON    OneSkin - Get 15% off with the code DRLYON – https://www.oneskin.co Find Nick at:   https://www.instagram.com/nickbarringer.phd.rdnhttps://drnickbarringer.com/ Find Dr. Gabrielle Lyon at:  Instagram:@drgabriellelyon TikTok: @drgabriellelyonFacebook: facebook.com/doctorgabriellelyonYouTube: youtube.com/@DrGabrielleLyonX (Twitter): x.com/drgabriellelyonApply to become a patient – https://drgabriellelyon.com/new-patient-inquiry/Join my weekly newsletter – https://institute-for-muscle-centric-medicine.ck.pagePre-order my new book - a href="https://www.amazon.com/exec/obidos/ASIN/1668085623" rel="noopener noreferrer"...

Want ad-free episodes and access to community Q&As? Subscribe to Forever Strong Insider: https://foreverstrong.supercast.com Become a patient: https://strongmedical.com/apply-now/?utm_source=youtube&utm_medium=video&utm_campaign=strongmedical&utm_content=description In this empowering episode, Dr. Gabrielle Lyon sits down with the incredible mother-daughter duo, Michelle and Joan MacDonald, to share the blueprint for radical physical transformation at any age. Joan, who began her journey nearing 71 years old, proves it's never too late, while coach Michelle, a Certified Strength and Conditioning Specialist (CSCS), cuts through the noise on training, nutrition, and mindset. They tackle deeply personal topics, including Michelle's 15-year struggle with a severe eating disorder and the shame that surrounds women's health. This is a must-watch to learn the non-negotiable pillars for building a strong, resilient, and healthy body, no matter your starting point. Michelle MacDonald is a trailblazer in the global movement to redefine aging and female empowerment through strength. As the founder of The Wonderwomen, a world-class coaching brand built on her signature methodology, The Fitness Model Blueprint™, Michelle has transformed thousands of women—inside and out—with evidence-based strategies that merge mindset, muscle, and metabolic mastery. Joan MacDonald (Fitness Icon and Mother) At 70, Joan MacDonald was getting winded walking up a flight of stairs and now, at 74, she is doing weighted pull-ups and 200 lb hip thrusts. This episode is sponsored by: - Branch Basics - 15% off and free shipping on the Starter Kit when you use code DRLYON at BranchBasics.com/DRLYON - BON CHARGE Holiday Sale https://boncharge.com for 25% off - Manukora - BLACK FRIDAY SALE: Save $151 on Manukora Starter Kit MANUKORA.com/DRLYON Chapters: 0:00 - The ED Crisis: Michelle’s 15-Year Battle & Recovery 2:04 - Joan Started Lifting at 71: Debunking the Age Myth 6:16 - Pillars of Transformation: Mindset, Sleep, Food 8:52 - Finding Your "Why": Aesthetics vs. Longevity 12:01 - Why Strength Training Must Come First 14:28 - Grittiness: The Secret to Joan's Radical Success 24:54 - Hard Truths: The "Nursing Home" Speech That Changed Joan's Life 26:47 - The Transformation Container: Non-Negotiables for Success 47:03 - Disordered Eating: When to Get Expert Therapy vs. Coaching 50:11 - GLP-1s and the "Food Noise" Solution 58:12 - 3 Essential Beginner Exercises (Joan's Choices) 1:04:22 - Strength Goals: The 3 Exercises a Strong 40-Year-Old Must Master 1:10:29 - The Hip Thrust: #1 Glute Builder and Muscle Mandate 1:14:09 - Training is a Skill: How to Prevent Injury 1:19:11 - Core Strength: Why Glutes and Abs Prevent Falls 1:33:37 - Training the Individual: Why Age Doesn't Matter 1:37:29 - Nutrition Blueprint: Protein First for Satiety and Adherence Find Michelle at: https://www.instagram.com/yourhealthyhedonista/ http://MichelleMacdonaldOfficial.com Podcast: https://podcasts.apple.com/us/podcast/the-wonder-women-official/id1677831398 Find Joan at: https://www.instagram.com/trainwithjoan https://www.trainwithjoanofficial.com Find Dr. Gabrielle Lyon at: - Instagram:@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...

Pre-Order The Forever Strong PLAYBOOK and receive exclusive bonuses: https://drgabriellelyon.com/playbook/ Want ad-free episodes, exclusives and access to community Q&As? Subscribe to Forever Strong Insider: https://foreverstrong.supercast.com In this compilation episode, Dr. Gabrielle Lyon is joined by the top experts in Testosterone and men's health treatments. You'll learn: Why aging alone doesn't drop T levels and why acquisition of conditions like obesity is the real culprit.Why the standard "low T" cutoff is misleading and why you must check your Free Testosterone.How erectile dysfunction is a sensitive marker of overall health and heart risk.The efficacy of Cialis/Viagra for both erections and cardiac protection, and the risks of unchecked influencer advice on steroids.The direct link between muscle mass, exercise, and sexual function—and why the penis is the "first to go" when overall health declines. Chapter Markers: 0:00 - Testosterone is a Brain Hormone 0:40 - Debunking the Myth: Male Menopause (Andropause) Doesn't Exist 1:33 - The Dangers of Unchecked Influencer Advice on Testosterone 3:07 - Defining Testosterone Deficiency: Symptoms vs. Signs 5:10 - The Arbitrary Number: Why Guidelines Disagree on Low T 8:29 - Free Testosterone: The Most Reliable Indicator of Male Health 15:28 - TRT vs. Steroids: Defining the Line and Risks 18:59 - The Real Risks of TRT: Infertility and Hematocrit 22:36 - The Shocking Backstory: Challenging the Prostate Cancer Myth 26:40 - Erectile Dysfunction (ED) and Lifestyle Modification 29:21 - Shockwave Therapy for ED: The Science and the Cash Business 33:53 - Penile Tissue Atrophy and Venous Leak 37:25 - The Role of Muscle Mass, Sarcopenia, and Sexual Function 39:41 - The Single Best Marker for Male Health: Erectile Function 42:02 - The Science of Cialis and Viagra (PDE5 Inhibitors) 45:49 - The Viagra Story: From Heart Drug to ED Cure 50:50 - Tadalafil (Cialis) as a Triple-Threat Drug (Cardiac, Urinary, Sexual) 53:57 - The Role of Testosterone in Female Sexual Function 55:20 - Hypogonadism: Diagnosis, Treatment, and Fertility Risk About the guests: Dr. Abraham Morgentaler is an Associate Clinical Professor of Urology at Harvard Medical School and founder of Men's Health Boston. He is an internationally recognized expert in men's health, particularly known for his pioneering work in testosterone therapy. Dr. Morgentaler is credited with reversing the long-held belief that testosterone therapy causes prostate cancer and is the author of several books on men's health. YouTubeLinkedInT4L EducationX/Twitter  Dr. Tobias Kohler is the co-founder of the Erectile Restoration Outcomes Study (EROS) penile implant registry. In addition to his clinical and research activities, Dr. Kohler is active in education, providing mentorship to residents and fellows. Mayo Clinic ResearchGateLinkedIna href="https://x.com/sexhealthmd"...

Pre-Order The Forever Strong PLAYBOOK and receive exclusive bonuses: https://drgabriellelyon.com/playbook/ Want ad-free episodes, exclusives and access to community Q&As? Subscribe to Forever Strong Insider: https://foreverstrong.supercast.com In this fascinating episode, Dr. Gabrielle Lyon talks with neuroscientist Dr. Ben Rein, PhD (author of Why Brains Need Friends), about the science of social connection, emotion, and cognitive health. Dr. Rein, an expert in neurobiology and psychedelic research, reveals the cutting-edge studies that explain why loneliness is as damaging as smoking and how our digital world is affecting our brain's ability to connect. They discuss the neurochemistry of love, the controversial use of MDMA in therapy, and whether AI can ever truly replace human intimacy. This conversation provides an essential look at the biological drivers of happiness, performance, and long-term brain health. Chapter Markers: 0:00 - MDMA (Molly): The History & Therapeutic Benefits 5:59 - The Legal Status of MDMA for PTSD 6:44 - The Safety and Effectiveness of MDMA in Clinical Trials 8:29 - PTSD (The Amygdala Alarm) 9:41 - How MDMA Soothes the Amygdala to Access Memory 11:42 - Is There an Alternative to MDMA? (Ketamine's Mechanism) 13:16 - Ketamine and Neuroplasticity for Depression 15:48 - Botox and Empathy: 18:12 - The Problem of Volume: How Screens Depersonalize Interaction 19:48 - The Virtual Disengagement Hypothesis Explained 25:00 - Defining Cognitive and Emotional Empathy 29:43 - MDMA's Link to Serotonin & Social Reward 31:04 - Do SSRIs Have Pro-Social Effects? 36:10 - The Science of Likability and "Easy to Read" Faces 40:10 - Top 3 Ways to Be More Likable 49:49 - The Likability Gap: Why You Underestimate How Well-Liked You Are 56:59 - The Neurobiology of Oxytocin, Dopamine, and Serotonin 1:09:23 - The Goldilocks Zone of Empathy 1:15:58 - Narcolepsy 1:18:16 - Alcohol: Why the Neurotoxin is Bad for Brain Health 1:21:47 - Exercise and Neurogenesis 1:22:27 - Sex, Orgasm, and Oxytocin Release 1:25:06 - Oxytocin During Childbirth Who is Ben Rein: Dr. Ben Rein is an award-winning neuroscientist and Chief Science Officer of the Mind Science Foundation, where he supports early-career researchers in neuroscience. He earned his PhD from SUNY Buffalo and completed postdoctoral training at Stanford University, publishing over 20 peer-reviewed papers on autism, empathy, MDMA, and digital behavior. Recognized by the NIH, the Society for Neuroscience, and Sigma Xi, he also serves as a scientific advisor to more than 20 organizations. With over one million followers and 75 million video views, Dr. Rein is celebrated for making neuroscience accessible to the public and has been featured by outlets such as Good Morning America, ABC News, and PopularMechanics. Thank you to our sponsors: BodyHealth: Use code LYON20 to get 20% off your first order https://www.bodyhealthaffiliates.com/73L4QL3/7XDN2/ BON CHARGE Holiday Sale https://boncharge.com for 25% off Pique 20% off for life: https://Piquelife.com/DRLYON Find Ben Rein at: Website: https://www.benrein.com/Instagram: https://www.instagram.com/dr.benrein/#TikTok: https://www.tiktok.com/@dr.benrein?lang=enFacebook: a href="https://www.facebook.com/benreinneuroscience/" rel="noopener noreferrer"...

Pre-Order The Forever Strong PLAYBOOK and receive exclusive bonuses: https://drgabriellelyon.com/playbook/ Want ad-free episodes and access to community Q&As? Subscribe to Forever Strong Insider: https://foreverstrong.supercast.com In this explosive episode, Dr. Gabrielle Lyon sits down with relationship expert Marianne Brandon to confront the modern crisis of intimacy and sexual wellness. They dive into how the digital world—including porn, AI companions, and VR technology—is creating an evolutionary mismatch that clashes with our primal needs for bonding, leading to rising loneliness and sexual dysfunction. Dr. Lyon and Marianne Brandon explore the science behind what truly impacts performance, from erectile dysfunction (ED) and hormonal imbalances to the neurological effects of stress. This is a must-watch for couples, parents, and anyone navigating romance in the digital age. ---------- Chapter Markers 0:00 - Intro 0:49 - The Primal Need for Sex vs. The Digital World 1:10 - The Hidden Cause of Erectile Dysfunction (ED) 2:10 - The Loneliness Crisis: Gen Z, AI, and Intimacy 3:50 - Do Women and Men Experience Desire Differently? 5:15 - Stress is the #1 Libido Killer 6:30 - Porn and AI: Is Sexting with a Bot Cheating? 8:05 - The Surprising Impact of VR Porn on Sperm Quality 9:30 - Action Plan: The #1 Move to Improve Your Sex Life Today Who is Marianne Brandon: Dr. Marianne Brandon is a licensed clinical psychologist and a diplomate in sex therapy, recognized for her expertise in technologies impact on intimacy, evolutionary influences on human sexuality, and cultivating a more exciting sexual connection in long-term relationships. Dr. Brandon is best known for her forward-thinking work on the future of intimacy through blogging, lecturing, and podcasting. Her popular Psychology Today blog, “The Future of Intimacy,” explores emerging trends in technology and human connection. As a continuing education provider, she lectures on sex tech’s impact on intimacy as well as the impact of technology on humanity. Together with her husband, urologist Dr. Abraham Morgentaler, she co-hosts the podcast “The Sex Doctors,” bringing expert insight and candid dialogue to listeners on all aspects of sex, relationships, and technology’s transformative role in our lives. Drawing from nearly three decades of clinical experience, she offers psychotherapy focused on relationship issues and sexual concerns, with a reputation for blending clinical skill and compassionate care. This episode is brought to you by: BodyHealth - Get 20% off your first order with code LYON20 - https://www.bodyhealthaffiliates.com/73L4QL3/7XDN2/Timeline - Get 20% off your order - https://timeline.com/LYON OneSkin - Get 15% off with the code DRLYON – https://www.oneskin.co Find Marianne Brandon at: Website: https://www.drbrandon.net/LinkedIn: https://www.linkedin.com/in/mariannebrandon-59224513X: https://x.com/drbrandon Find Dr. Gabrielle Lyon at: Instagram:@drgabriellelyon TikTok: @drgabriellelyonFacebook: facebook.com/doctorgabriellelyonYouTube: youtube.com/@DrGabrielleLyonX (Twitter): x.com/drgabriellelyonApply to become a...

Pre-Order The Forever Strong PLAYBOOK and receive exclusive bonuses: https://drgabriellelyon.com/playbook/ Want ad-free episodes, exclusives and access to community Q&As? Subscribe to Forever Strong Insider: https://foreverstrong.supercast.com In this episode, Dr. Gabrielle Lyon sits down with Dr. Heidi van den Brink; one of the only scientists in the world studying the ovarian transition from fertility to menopause. Together, they unpack what textbooks and wellness influencers often miss: the biology behind how your ovaries, uterus, metabolism, and nutrition interact across every stage of a woman’s life.  Dr. Heidi reveals the never-before-seen dynamics of the ovarian cycle, how follicles develop in “waves,” and what really happens during the menopause transition. They discuss how undernutrition, obesity, and metabolic health shape reproductive hormones; why early menarche and delayed ovulation matter for long-term health; and the surprising connection between your gut microbiome, bile acids, and fertility.  If you’ve ever been told to “balance your hormones” with seed cycling, apps, or supplements, this episode separates myths from mechanisms. It’s a masterclass in understanding the science of your hormones and how to truly support reproductive health through every decade of life. Chapter Markers 0:00 - Can You Get Pregnant While on Your Period?  1:21 - Intro to Dr. Heidi & Ovarian Cycle Research  3:39 - The Uterine Cycle vs. The Ovarian Cycle  6:19 - Follicle Waves: The Hidden Drama in Your Ovaries  10:38 - Novel Discovery: Follicle Waves in the Luteal Phase  12:00 - Why One Follicle is Selected for Ovulation  13:17 - Does Nutrition Affect Ovarian Function?  14:48 - The Variation in Menstrual Cycles (It's Not Always 28 Days)  17:23 - The Impact of Obesity on the Ovarian Cycle  18:11 - The Problem of Luteal Phase Defects & Fertility  24:52 - Ovarian Morphology as a Bio-Marker of Health  26:54 - How Undernutrition Affects Ovarian Health  31:56 - The Metabolic Tipping Point of PCOS (Polycystic Ovary Syndrome)  33:26 - The Myth of the "String of Pearls" Ovary  35:25 - The Menopause Transition & Rogue Follicles  39:04 - Can We Predict Menopause by Scanning Ovaries?  45:59 - Early Menarche (First Period) and Long-Term Disease Risk  48:33 - The Surprising Link Between Puberty Timing and Environment  52:28 - The Role of Leptin in Reproductive Health  55:50 - Debunking the Myth: Can Nutrition Cure PCOS?  59:07 - PCOS Diet Myths (Fruit, Timing, and Supplements)  1:04:40 - Fish Oil for Menstrual Cramps (Dysmenorrhea)  1:08:37 - Breakthrough: Bile Acid, The Gut Microbiome, and Ovulation  1:11:50 - Closing Remarks Who is Heidi Vanden Brink: Dr. Vanden Brink is a reproductive physiologist with over a decade of research in nutrition, metabolism, and female reproductive health. Her work focuses on how diet and metabolic conditions like obesity influence reproductive development during adolescence, with the goal of preventing disorders such as PCOS. Find Heidi Vanden Brink at:   Texas A&M University: https://nutrition.tamu.edu/people/vanden-brink-heidi/ Google Scholar: a href="https://scholar.google.com/citations?user=ZzOJRY0AAAAJ&hl=en"...