The Dr. Gabrielle Lyon Show
- Épisodes
- 254
- Parution
- hebdomadaire
- Dernier épisode
- 12 Nov 2026
À propos du podcast
The Dr. Gabrielle Lyon Show promotes a healthy world, and in order to have a healthy world, we must have transparent conversations. This show is dedicated to such conversations as the listener; your education, understanding, strength, and health are the primary focus. The goal of this show is to provide you with a framework for navigating the health and wellness space and, most importantly, being the champion of your own life. Guests include highly trustworthy professionals that bring both the art and science of wellness aspects that are both physical and mental. Dr. Gabrielle Lyon is a Washington University fellowship-trained physician who serves the innovators, mavericks, and leaders in their fields, as well as working closely with the Special Operations Military. She is the founder of the Institute of Muscle-Centric Medicine® and serves patients worldwide.
Épisodes 254
Plant-Based Diets and Muscle: What Two New Trials Found in Older Adults
Eating more plants is not always helpful if it affects muscle health.Two recent randomized controlled trials published in the American Journal of Clinical Nutrition investigated the effects of replacing animal …
Notes de l’épisode
Eating more plants is not always helpful if it affects muscle health.
Two recent randomized controlled trials published in the American Journal of Clinical Nutrition investigated the effects of replacing animal protein with plant protein in older adults.
One study reported that participants adhering to a vegan diet experienced significant muscle loss over a 12-week period. The other study found that older people on a predominantly plant-based vegetarian diet and doing resistance training gained both muscle and strength over the same 12-week period.
This review looks at the design and results of the studies, considers the importance of both the amount and quality of protein for older adults and provides practical advice on how to put together a plant-based diet to support muscle. Older adults can certainly gain muscle on a predominantly plant-based diet but it's important to be very mindful of certain factors to get the best results.
Connect with Dr. Gabrielle Lyon:
- Instagram: https://www.instagram.com/drgabriellelyon/
- TikTok: https://www.tiktok.com/@drgabriellelyon
- Facebook: https://facebook.com/doctorgabriellelyon
- YouTube: https://youtube.com/@DrGabrielleLyon
- X (Twitter): https://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
Chapters:
00:00 - Eating more plants is not automatically healthy for muscle
00:44 - Two new trials on plant protein and muscle in older adults
02:51 - Why protein matters more as we age: anabolic resistance
04:50 - Trial 1: a self-selected vegan diet in adults over 65
06:15 - What happened to muscle in the vegan group
07:18 - Resistance training reduced the losses but did not prevent them
08:36 - Trial 2: the IMPACT trial, vegetarian vs omnivorous diet with lifting
09:41 - Results: both groups gained muscle, omnivores gained more
11:47 - Essential amino acids, protein quality and DIAAS
13:40 - Why protein quality matters less when total protein is high
15:05 - The 2023 mycoprotein study
16:23 - Why a plant-based diet takes more planning
18:03 - Setting your protein requirement: 1.6 grams per kilogram
19:03 - Protein quality on a plant-based diet
20:05 - The takeaway: plant-based eating takes planning
21:50 - Why plant-based is easier to do well today
22:57 - Final thoughts
If you found this episode valuable, share it with someone who would benefit from it.
Studies mentioned in the podcast:
- https://pubmed.ncbi.nlm.nih.gov/42680254/
- https://pubmed.ncbi.nlm.nih.gov/42772454/
- https://pubmed.ncbi.nlm.nih.gov/33599941/
- https://pubmed.ncbi.nlm.nih.gov/36822394/
- https://pubmed.ncbi.nlm.nih.gov/28698222/
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.
Dismissed as Hemorrhoids, Diagnosed as Stage 3 or 4 Colon Cancer | NBC's Chloe Melas
NBC News correspondent Chloe Melas joins me to share her experience living with ulcerative colitis for 15 years, a journey she kept private until releasing her new book, The Girl's Guide to Guts, co-written …
Notes de l’épisode
NBC News correspondent Chloe Melas joins me to share her experience living with ulcerative colitis for 15 years, a journey she kept private until releasing her new book, The Girl's Guide to Guts, co-written with Judy Batalion. We talk about the differences between IBD and IBS, what blood in the stool might mean, and why one study found that women waited more than twice as long as men to get a diagnosis. Chloe explains her flare plan, how she manages fiber with apples and psyllium, and what it was like to go over ten years without a normal bowel movement. We also discuss colon cancer in adults under 50, celiac disease, diverticulitis, colonoscopy prep, and traveling when your gut is unpredictable. I also explain how essential amino acids help feed the cells that produce the gut's protective mucus. If you’re dealing with bloating, urgency, or bleeding, this conversation can help you recognize when it’s time to call a GI doctor.
Thank you to our sponsors:
- Cozy Earth: 20% off home and sleepwear at https://cozyearth.com with code DRLYON
- Ladder: free 7-day trial, no credit card, plus $10 off your first month at https://ladder.fit/drlyon
- Branch Basics: 15% off site-wide at https://branchbasics.com with code DRLYON
Connect with Chloe Melas:
- The Girl's Guide to Guts: https://a.co/d/0byBk4In
- Instagram: https://www.instagram.com/chloemelas/
Connect with Dr. Gabrielle Lyon:
- Instagram: https://www.instagram.com/drgabriellelyon/
- TikTok: https://www.tiktok.com/@drgabriellelyon
- Facebook: https://facebook.com/doctorgabriellelyon
- YouTube: https://youtube.com/@DrGabrielleLyon
- X (Twitter): https://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
Chapters:
00:47 - Meet Chloe Melas and The Girl's Guide to Guts
03:36 - IBD vs IBS: ulcerative colitis, Crohn's and how they differ
05:30 - Blood, tenesmus and a decade of laxatives
07:30 - What a normal stool looks like
08:31 - Colon cancer in adults under 50
10:00 - Why Chloe decided to share her story
13:04 - IBS symptoms, elimination diets and when to see a GI
16:37 - Colonoscopies, medication and finding the right doctor
19:18 - Shame, silence and women's health
20:52 - Why women wait longer for a diagnosis
22:00 - Chloe's flare plan: sleep, protein and less alcohol
23:40 - Fiber: how much you need and the apple math
28:53 - Psyllium, inulin, guar gum and other fibers
33:13 - What may trigger IBD: antibiotics, environment and genetics
35:58 - Menstrual cycles and other causes behind IBS-like symptoms
37:39 - Celiac disease and why you cannot self-diagnose
41:19 - Celiac in children and early screening
43:28 - Diverticulitis
44:22 - Gut habits to start in your 20s
45:38 - Essential amino acids, threonine and mucin
46:37 - Sleep, hydration and at-home stool tests
49:09 - Raising kids with strong guts
53:17 - Colonoscopy prep that works
55:09 - The white pants story
58:33 - Travel strategies for a sensitive gut
1:00:58 - Judy Batalion and the J pouch
1:03:00 - How ulcerative colitis was once called psychosomatic
If you found this episode valuable, share it with someone who would benefit from it.
Studies mentioned in the podcast:
- https://pubmed.ncbi.nlm.nih.gov/36719111/
- https://pubmed.ncbi.nlm.nih.gov/41569583/
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.
Does Retatrutide Cause Muscle Loss? The TRIUMPH-1 Phase 3 Results Explained
Have you heard about retatrutide?It's the weight loss drug everybody is talking about. People are buying it online as a research chemical, and patients ask me if I'm prescribing it (I'm not).A study in the New …
Notes de l’épisode
Have you heard about retatrutide?
It's the weight loss drug everybody is talking about. People are buying it online as a research chemical, and patients ask me if I'm prescribing it (I'm not).
A study in the New England Journal of Medicine shared insights into the drug, which is currently not FDA-approved. At the highest dose, people lost an average of 25% of their body weight over 80 weeks, compared with about 4% body weight for those on placebo. The area I care about most—muscle—doesn’t get much attention.
In this episode, I go through the TRIUMPH-1 results, how retatrutide compares with semaglutide and tirzepatide, and what protein and resistance training do for muscle during weight loss.
Find Dr. Gabrielle Lyon at:
- Instagram: https://www.instagram.com/drgabriellelyon/
- TikTok: https://www.tiktok.com/@drgabriellelyon
- Facebook: https://facebook.com/doctorgabriellelyon
- YouTube: https://youtube.com/@DrGabrielleLyon
- X (Twitter): https://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
Chapters:
00:00 Cold open: weight loss we have never seen before with a drug
00:45 TRIUMPH-1 and phase three: a trial of retatrutide in people without diabetes
02:49 Approval and mechanism: phase three is not FDA approval, and retatrutide hits GLP-1, GIP and glucagon
04:53 The headline: 25% of body weight, about 62 pounds, against 15% for semaglutide and 21% for tirzepatide
06:52 Trial design: 2,339 adults, 80 weeks and no prescribed diet
08:45 Results by dose: 17 to 28% on retatrutide, about 4% on placebo and the bariatric surgery comparison
10:29 The top dose: more than half dropped below a BMI of 30, plus the 104-week extension
13:10 Beyond the scale: waist, blood pressure, triglycerides, insulin, CRP, knee pain and sleep apnea
15:37 The muscle question: TRIUMPH-1 does not report body composition
16:32 Phase 2 DEXA data: about 30 to 40% of weight lost was lean tissue
18:22 Protein and training: the 1.2 versus 2.4 g/kg deficit study
20:24 The goal: lose fat and keep muscle
21:29 Pharmacology: SURMOUNT-5 put tirzepatide at 20% against 14% for semaglutide
22:30 What glucagon adds, and why there is no head-to-head trial yet
25:23 Side effects, and why more drug is not better medicine
27:23 What TRIUMPH-1 changes, and the study still missing
28:48 Not FDA approved, and where obesity pharmacology goes next
29:51 Close: the goal was never weight loss
Study and References:
Jastreboff AM, Kaplan LM, Davies MJ et al. 2026. Retatrutide, a triple hormone receptor agonist, for treatment of obesity. N Engl J Med. DOI: https://doi.org/10.1056/NEJMoa2604169
Coskun T et al. 2025. Effects of retatrutide on body composition in people with type 2 diabetes: a substudy of a phase 2, double-blind, parallel-group, placebo-controlled, randomised trial. PMID: 40609566 https://pubmed.ncbi.nlm.nih.gov/40609566/
Longland TM et al. 2016. Higher compared with lower dietary protein during an energy deficit combined with intense exercise promotes greater lean mass gain and fat mass loss: a randomized trial. PMID: 26817506 https://pubmed.ncbi.nlm.nih.gov/26817506/
Aronne LJ et al. 2025. Tirzepatide as compared with semaglutide for the treatment of obesity. PMID: 40353578 https://pubmed.ncbi.nlm.nih.gov/40353578/
Wilding JPH et al. 2021. Once-weekly semaglutide in adults with overweight or obesity. PMID: 33567185 https://pubmed.ncbi.nlm.nih.gov/33567185/
Jastreboff AM et al. 2022. Tirzepatide once weekly for the treatment of obesity. PMID: 35658024 https://pubmed.ncbi.nlm.nih.gov/35658024/
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.
Muscle Physiologist: It Took Two Soy Burgers to Approach the Muscle Response of One Beef Patty | Dr. David Church
How do the amino acids in a soy patty and a beef patty compare once they reach your blood?In a trial he helped design, Dr. David Church matched a 4-ounce beef patty against a soy-based burger. He had to double …
Notes de l’épisode
How do the amino acids in a soy patty and a beef patty compare once they reach your blood?
In a trial he helped design, Dr. David Church matched a 4-ounce beef patty against a soy-based burger. He had to double the soy to roughly match the single beef patty in essential amino acids. The blood amino acid levels shocked him.
David joins me at Protein Summit 3.0 to explain what happened.
He also tells me why muscle protein breakdown is so much harder to measure than synthesis, and shares insights from his 21-day testosterone study, where the men on testosterone lost all of their weight as fat while the placebo group lost about half of theirs as fat-free mass.
Thank you to our sponsors:
- Cozy Earth: 20% off home and sleepwear at cozyearth.com with code DRLYON
- Timeline: an additional 20% off at timeline.com/lyon
- Bon Charge: 30% off sitewide in their Black Friday sale with code DRLYON30
Find Dr. David Church at:
- UAMS profile: https://uams-triprofiles.uams.edu/profiles/profile/5838748
- Instagram: https://www.instagram.com/dr.myohead
- LinkedIn: https://www.linkedin.com/in/david-church-6b0662280
- X (Twitter): https://x.com/DrMyohead
Find Dr. Gabrielle Lyon at:
- Instagram: https://www.instagram.com/drgabriellelyon/
- TikTok: https://www.tiktok.com/@drgabriellelyon
- Facebook: https://facebook.com/doctorgabriellelyon
- YouTube: https://youtube.com/@DrGabrielleLyon
- X (Twitter): https://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
Chapters:
0:00 – Dr. David Church on the Nandrolone Aging Study in Mice
3:17 – What Testosterone Changed in Men During a 21-Day Energy Deficit
6:14 – Androgens, Hormones and What We Still Do Not Know in Women
9:43 – Stable Isotope Tracers Explained With Legos
10:56 – Why Muscle Protein Breakdown Is So Hard to Measure
13:23 – How Testosterone May Recycle Amino Acids Inside the Muscle Cell
16:01 – Net Protein Balance, Burns and Whole-Body Protein
18:38 – Obesity, Anabolic Resistance and the 1.2 g/kg Protein Target
24:38 – Testosterone and Protein as Complementary Levers
26:15 – Nandrolone, Satellite Cells and Muscle Memory
32:50 – The Soy Burger vs. Beef Patty Trial
40:18 – Plant Protein, Low Appetite and Essential Amino Acid Supplements
41:16 – GLP-1 Responders and Why Dr. Lyon Uses Essential Amino Acids
47:49 – Are Essential Amino Acids Requirements Higher Than We Thought?
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.
Essential Amino Acids Explained: Protein Quality, Leucine, BCAAs and How Much You Need
Protein has become a numbers game, and the numbers leave out the essential amino acids your muscle, brain and metabolism depend on. Protein is how you get them, and its quality may change how well you age.In …
Notes de l’épisode
Protein has become a numbers game, and the numbers leave out the essential amino acids your muscle, brain and metabolism depend on. Protein is how you get them, and its quality may change how well you age.
In this episode, Dr. Gabrielle Lyon brings together some of her favorite moments with Dr. Don Layman, Dr. Heather Leidy and Dr. Jess Gwin to break down the essential amino acid requirement, cut through the confusion on protein quality (what a protein label leaves out, plant vs. animal sources, branched-chain amino acids, and leucine), and explain what the research says about essential amino acids in brain function, mood, sleep, energy deficit, and anabolic resistance as we age.
If you have ever wondered what your protein label isn't telling you, or why half an ounce of nuts and an ounce of lean beef count as the same serving, this conversation offers a clear, practical look at what the science says.
Thank you to our sponsors:
- BodyHealth: 20% off your first order at bodyhealth.com with code LYON20
- Tushy: 10% off your first bidet order at hellotushy.com with code DRLYON
Find Dr. Don Layman, Dr. Heather Leidy and Dr. Jess Gwin at:
- Dr. Heather Leidy: https://nutrition.utexas.edu/directory/heather-leidy/
- Dr. Don Layman: https://x.com/donlayman
- Dr. Jess Gwin: https://www.researchgate.net/profile/Jess-Gwin
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
Chapters:
0:00 – Why the Requirement Is Essential Amino Acids, From Muscle to Mood and Sleep
3:24 – Dr. Jess Gwin on Protein Quality and Why the Dietary Guidelines Miss It
5:36 – What a Protein Label Does and Doesn't Tell You
6:50 – Nuts vs. Lean Beef and the Cost of Going Plant-Based
9:35 – Dr. Don Layman on Branched-Chain Amino Acids, Leucine and mTOR
11:19 – How Much Protein Reaches the Leucine Threshold
14:00 – Dr. Jess Gwin on Essential Amino Acids Under Energy Deficit and Stress
16:36 – Dosing, Aging and Anabolic Resistance
19:26 – Whole Foods vs. Amino Acid Powders as Tools
21:29 – Dr. Lyon's First-Meal Routine
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.
Dr. Mike Ormsbee: Eating Before Bed - What Probes in Belly Fat Revealed About Protein Snacks
Eating before bed: harmful or helpful? Dr. Mike Ormsbee breaks down protein before bed, casein vs. whey, fat metabolism, sleep, and resistance training for postmenopausal women.Late-night eating comes with many …
Notes de l’épisode
Eating before bed: harmful or helpful? Dr. Mike Ormsbee breaks down protein before bed, casein vs. whey, fat metabolism, sleep, and resistance training for postmenopausal women.
Late-night eating comes with many rules of thumb, and most people follow them without knowing what the research shows. Dr. Mike Ormsbee, a researcher at Florida State University, has spent years measuring how protein before bed affects metabolic rate, overnight fat burning, sleep, and recovery. If you lift, want to keep muscle as you age, or have been told to stop eating after dinner, his view on casein vs. whey and bedtime snacks may change what you keep in the kitchen.
Thank you to our sponsors:
- BodyHealth: 20% off at https://bodyhealth.com with code LYON20
- One Skin: 15% off with code Doctor Lyon at oneskin.com
- Ladder app: ladder.fit/doctorlion, free 7-day trial, no credit card, $10 off the first month
Find Dr. Mike Ormsbee at:
- Visit www.mikeormsbee.com/lyon
- Instagram: https://www.instagram.com/mikeormsbee/?hl=en
- Course, Changing Body Composition Through Diet and Exercise (The Great Courses): https://shop.thegreatcourses.com/changing-body-composition-through-diet-and-exercise
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
Chapters:
0:00 – The Eating-Before-Bed Debate and How Pre-Sleep Feeding Is Defined
5:00 – Metabolic Rate, Belly-Fat Probes and Casein vs. Whey
9:14 – Exercise as Our "Metabolic Apology" for Poor Diet and Poor Sleep
15:07 – Resistance Training and Fat Metabolism
21:58 – Inside the Five-Year NIH Study: Lifting vs. Cardio After Menopause
31:59 – Growth Hormone, Fed vs. Fasted Training and Why Obesity Slows the Response
36:29 – Protecting Muscle During Rapid Weight Loss and How Much Lifting Is Enough
43:09 – What the Postmenopausal Study Is Showing So Far
50:00 – Sleep, Evening Exercise and the Hungry-at-Night Protein Snack
55:47 – Does Excess Protein Turn to Fat? Older Adults, Calories and Timing
1:02:25 – Collagen, Creatine and Ketones: What He Takes and Skips
1:11:15 – Casein vs. Whey, Future Research and His Best Advice for Postmenopausal Women
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.
How to Raise Strong Kids: Protein, Strength Training and Building Bone Before Adulthood
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 …
Notes de l’épisode
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.
Dr. Dariush Mozaffarian: How the Food System Got Us Sick. Can We Fix It?
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 …
Notes de l’épisode
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/drgabriellelyon
- TikTok: https://tiktok.com/@drgabriellelyon
- X (Twitter): https://x.com/drgabriellelyon
- Facebook: 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.
How Much Protein Do You Need? Top Scientists Still Disagree
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 …
Notes de l’épisode
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/@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 - 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.
Dr. Tiffany Moon: Is Anesthesia Safe? What Patients Fear vs. What Actually Happens
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 …
Notes de l’épisode
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% off
- Our Place: fromourplace.com Use code DRLYON for 10% off
- Branch 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.com
- Facebook: facebook.com/tiffanymoonmd (@tiffanymoonmd)
- X (Twitter): x.com/TiffanyMoonMD (@TiffanyMoonMD)
Connect with Dr. Gabrielle Lyon:
- Instagram: / drgabriellelyon
- TikTok: / drgabriellelyon
- X (Twitter): https://x.com/drgabriellelyon
- Facebook: / 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.
Hormones and Attraction: What We Think We Know vs. What the Science Says
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 …
Notes de l’épisode
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.
Dr. JJ Thomas: Pain Is an Alarm. Why Your Injury Keeps Coming Back and How To Fix It
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 …
Notes de l’épisode
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 PRP
- Whether a frozen shoulder in menopause is a hormone problem, and one of the first movements Dr. Thomas checks
- Why she works lying on her stomach, and the 10-minute band routine she wrote for an eight-hour desk day
- Why sitting up taller won't fix your posture, and what poor posture tells her about your body
- Why she gives patients shoulder blade exercises for their pelvic floor
- How much a standard squat does for your posterior chain, and the position she wants you in more often
- Why she believes “overuse” injuries are often underuse injuries, and how that changes the way she treats shin splints
- Why needling a clinician's quad and adductors normalized his neck rotation
- What her blood work showed after years of hard training, and the nutrition change she calls her “game changer”
Thank you to our sponsors:
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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.
Is It Too Late to Build Muscle in Menopause? No. Here's What the Studies Show
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 …
Notes de l’épisode
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
- 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.
How to Prepare Your Body for Surgery: Protein, Prehab and the 5 Days That Change Your Recovery | Dr. Rebecca Knackstedt
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 …
Notes de l’épisode
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 a Muscle Problem, Not Just a Hormone Problem
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 …
Notes de l’épisode
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.
ED Predicts Heart Attacks Better Than Chest Pain: The 2 Tests to Ask For | Dr. Tobias Kohler
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 …
Notes de l’épisode
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:
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📺 Watch the “Dr. Gabrielle Lyon Show” every Tuesday at 9AM EST:
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Instagram: https://bit.ly/4uk9adc
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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.
The Truth About Testosterone in Women
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 …
Notes de l’épisode
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:
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📺 Watch the “Dr. Gabrielle Lyon Show” every Tuesday at 9AM EST:
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⏰ 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.
Fathers Lose Testosterone When They Raise Their Kids | Aldrich Chan, Psy.D.
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 …
Notes de l’épisode
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.
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📱Connect with Aldrich Chan, Psy.D
Website: https://www.drchancnc.com/
YouTube: www.youtube.com/@draldrichan
Instagram: https://www.instagram.com/draldrichan
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📺Watch the “Dr. Gabrielle Lyon Show” every Tuesday at 9AM EST:
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⏰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.
The Bone You Have At 50 Was Built Before You Turned 18
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 …
Notes de l’épisode
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 life
- Why 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 anorexia
- What 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 drugs
- Why 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 loss
- The 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.0000000000000591
- Semaglutide 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/2820308
- Resistance Training in Kids: An Umbrella Review - https://pubmed.ncbi.nlm.nih.gov/32757164/
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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.com
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Connect with Dr. Gabrielle Lyon:
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- TikTok: https://www.tiktok.com/@drgabriellelyon
- X (Twitter): https://x.com/drgabriellelyon
- Facebook: 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.
The Testosterone Myth Women Have Been Lied To About │ Dr. Susan Hardwick-Smith
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 …
Notes de l’épisode
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.
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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
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/
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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.com
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Connect with Dr. Gabrielle Lyon:
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- TikTok: https://www.tiktok.com/@drgabriellelyon
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- Facebook: 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.
5 Protein Myths Your Doctor Is Still Repeating In The Exam Room
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 …
Notes de l’épisode
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.
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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.com
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Connect with Dr. Gabrielle Lyon:
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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.
STOP Treating Low Testosterone As Depression: The 160 Reading Navy Doctor Refused | Tim Parlatore
A Navy captain with 24 years of service went to medical for exhaustion, weight gain, and low mood, and was told to see a therapist and eat less. When he asked for a testosterone test his physician asked whether …
Notes de l’épisode
A Navy captain with 24 years of service went to medical for exhaustion, weight gain, and low mood, and was told to see a therapist and eat less. When he asked for a testosterone test his physician asked whether he had erectile dysfunction, and refused to order it when he said no. His level came back at 160; the cutoff we use in this country is 300. I've treated this population for 15 years, and roughly 27% of operators test below that number. Tim Parlatore is the attorney who wrote the Pentagon memo that now puts testosterone on the annual physical, and we get into what it says and why most men never have this hormone checked again after they leave pediatrics.
Studies & References
- Cardiovascular Safety of Testosterone-Replacement Therapy - https://pubmed.ncbi.nlm.nih.gov/37326322/
- You Can Conquer Trauma and PTSD with Chris Frueh, PhD - https://www.youtube.com/watch?v=0olunOZM2lc
Support Kaczkowski Family's GoFundMe campaign
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📱Connect with Tim Parlatore:
Website: https://parlatorelawgroup.com/
YouTube: https://www.youtube.com/channel/UCSSQE0_WrlegQk09nFi4QZw
Instagram: https://www.instagram.com/tparlatore/
Facebook: https://www.facebook.com/tparlatore
X.com: https://x.com/timparlatore
LinkedIn: https://www.linkedin.com/in/timothy-parlatore/
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📺Watch the “Dr. Gabrielle Lyon Show” every Tuesday at 9AM EST:
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📱Connect with Dr. Gabrielle Lyon:
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⏰Timestamps:
00:00 - Intro of show
02:32 - Why military service lowers testosterone
04:15 - Treated like an anabolic steroid
06:52 - Screening first, not bodybuilding
08:07 - 27% of operators test low
09:34 - The three groups of users
10:52 - The BUD/S student who died
13:00 - A captain's testosterone was 160
15:39 - Denied the test, then the wait
18:58 - Why men skip baseline testing
19:46 - Beyond operators: the wider force
21:56 - The three effects on the force
26:37 - The best biomarker for men
27:40 - Why they wanted a study first
29:04 - Health, media, and politics
37:44 - Testing and treating women
44:57 - Voluntary treatment and options
48:20 - The friend Tim lost
51:00 - Selling the science to the Pentagon
53:00 - Building a research dataset
1:05:29 - Naval Academy to defending Gotti
1:11:54 - Trial as psychological warfare
1:21:03 - The fitness turnaround
1:26:02 - The email spying scandal
1:31:06 - "I am the storm"
1:35:32 - Prosecutorial misconduct
1:41:11 - Secondary trauma and the human cost
‼️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.
Nobody Told You This About Creatine
You might think creatine is a bodybuilder's steroid you have to cycle, load, and fear for your kidneys, but it's a compound your own body already makes from three amino acids, with one of the deepest safety …
Notes de l’épisode
You might think creatine is a bodybuilder's steroid you have to cycle, load, and fear for your kidneys, but it's a compound your own body already makes from three amino acids, with one of the deepest safety records in all of nutrition science. The problem isn't the creatine; it's the noise around it.
In this solo episode, Dr. Gabrielle Lyon discusses:
- Why the bump creatine causes in your creatinine lab value is a metabolic artifact, not a sign of kidney damage in healthy people
- Where the hair-loss fear came from. A single unreplicated study in one rugby player showing a 56% DHT rise, and why no research has ever directly linked creatine to hair loss
- How men and women respond differently (roughly 1.5 kg of lean mass in men vs. about a third of a kilogram in women), and why women still gain real strength, grip, cognition, and recovery
- Why you can't realistically eat your way to 5 grams a day: it would take 2.5 to 3 pounds of cooked meat and fish daily, so a single scoop closes the gap
- The protocol: 3–5 grams of plain monohydrate every day, no loading phase, no cycling, timing barely matters
Muscle is your organ of longevity, the tissue that clears most of the glucose in your bloodstream and defends your metabolism as you age. Creatine won't build it for you, but it raises the ceiling on the work you can do, so the training that protects that muscle pays off more. Understanding what's real and what's fearmongering is the difference between avoiding a proven tool and using it well.
Studies & References
- PubMed study: https://pubmed.ncbi.nlm.nih.gov/1327657/
- Sports Nutrition Society: https://www.sportsnutritionsociety.org/
Thank you to our sponsors:
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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.com
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- 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/drgabriellelyon
- Facebook: https://www.facebook.com/doctorgabriellelyon
Chapters
00:00 - Introduction
02:47 - What Creatine Is and Isn't
03:24 - The Phosphocreatine Energy System
04:22 - Lean Mass: Water and Training Capacity
05:08 - Men vs Women Respond Differently
06:29 - Vegans, Older Adults, and Sarcopenia
07:11 - Creatine and the Brain
08:53 - The Real Safety Profile
09:31 - The Kidney and Creatinine Myth
09:57 - The 56% DHT Hair Loss Claim
10:37 - Contraindications and Screening
12:19 - Why You Can't Eat Enough Creatine
14:26 - Muscle-Centric Medicine
16:44 - How to Dose It Correctly
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.
Are You Aging Faster Than You Should? - Dr. Kristen Holmes
Most of what we call "aging" may not be about time at all. It may be a nervous system stuck in stress, quietly draining your sleep, your recovery, and your long-term health.In this episode, Dr. Gabrielle Lyon …
Notes de l’épisode
Most of what we call "aging" may not be about time at all. It may be a nervous system stuck in stress, quietly draining your sleep, your recovery, and your long-term health.
In this episode, Dr. Gabrielle Lyon sits down with Dr. Kristen Holmes to discuss:
- Why the hallmarks of aging- inflammation, mitochondrial dysfunction, cellular decline may be symptoms of a dysregulated autonomic nervous system, and how much of your HRV (47–65%) is genetic versus trainable
- How your sleep is decided during the day, not at night, and why perceiving your day as "threatening" keeps your HRV suppressed and robs you of deep, restorative sleep
- The circadian "amplitude" formula for bright days and dark nights that predicts everything from menopause symptom severity to longevity, plus the ~90 minutes of natural light almost no one gets
- Why late-night eating rivals alcohol for damaging your resting physiology, and how a simple 12-hour eating window gets you most of the way there
- Why the fittest people sleep less, and how all-day movement and "exercise snacks" beat a single gym block
When you understand that your nervous system sits underneath your sleep, energy, and pace of aging, you stop chasing fragmented fixes and start pulling the few daily levers light, movement, meal timing, consistency that move the needle.
Studies & References
- Stress and Heart Rate Variability: A Meta-Analysis and Review of the Literature — https://pmc.ncbi.nlm.nih.gov/articles/PMC5900369/
- How to Improve Your Circadian Rhythm with Satchin Panda PhD: https://youtu.be/gM_b4t0ARG8?si=QKfpYEAh1O5lyMw8
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Spotify: https://open.spotify.com/show/3zc3BCKHlFAlffRnd6kZXy
Get Dr. Kristen Holmes’s book, “Aligned” here: https://sites.prh.com/dr-kristen-holmes
📱Connect with Dr. Kristen Holmes:
Website: https://drkristenholmes.com/#top
YouTube: https://www.youtube.com/@TheLine-Podcast
Instagram: https://www.instagram.com/drkristenholmes/
LinkedIn: https://www.linkedin.com/in/kristen-holmes/
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📺Watch the “Dr. Gabrielle Lyon Show” every Tuesday at 9AM EST:
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📱Connect with Dr. Gabrielle Lyon:
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Newsletter: https://bit.ly/402QCAj
⏰Timestamps:
00:00 - Intro of show
02:44 - Two types of people
03:01 - Aging as nervous system dysregulation
04:49 - The stellate ganglion block and trauma
07:34 - How much of HRV is genetic
11:13 - Emotions of trust versus fear
16:57 - Threat versus challenge appraisal
19:20 - Why modern life breaks your biology
23:24 - Structuring travel around sleep
26:16 - Circadian amplitude and contrast
28:00 - Amplitude and menopause symptoms
30:17 - What heart rate variability means
32:34 - Biggest levers for perimenopause
37:04 - Light dose and exercise snacks
40:18 - Why fit people sleep less
44:34 - Cycle syncing and training
51:56 - Meal timing and late-night eating
55:55 - Sleep-wake consistency and aging
59:43 - Exercise timing and pregnancy
01:04:54 - Why behavior precedes thought
‼️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.
The Gut Yeast That Brews Ethanol From Every Carb You Eat
Blowing four times the legal limit on a breathalyzer usually means one thing, but in 2015, a judge dismissed a DWI because the driver's own gut was fermenting alcohol from an ordinary carb-heavy dinner. It's …
Notes de l’épisode
Blowing four times the legal limit on a breathalyzer usually means one thing, but in 2015, a judge dismissed a DWI because the driver's own gut was fermenting alcohol from an ordinary carb-heavy dinner. It's called auto-brewery syndrome, and the fuel it runs on is the same load your muscle is supposed to be clearing from your blood.
In this solo episode, Dr. Gabrielle Lyon discusses:
- How gut yeast overgrowth turns everyday carbs like pasta, bread, and rice into ethanol that registers as real intoxication, brain fog, dizziness, and all
- The specific risk factors that open the door: dysbiosis, SIFO, repeated antibiotic use, and poorly controlled diabetes or fatty liver
- The three-part protocol to correct it, reduce the yeast burden, remove the carbohydrate fuel, and rebuild the microbiome, plus the carbohydrate challenge test, most doctors never run
- Why skeletal muscle is your body's primary site for clearing blood sugar, and how an under-muscled body drifts into the same insulin-resistant, dysbiotic state that lets fermentation take hold
Whether or not you'll ever face this rare diagnosis, you'll walk away understanding that gut health and muscle health share one supply chain and that defending your muscle is how you starve the problem at its root.
Study & References:
Woman beats DWI — her body brews alcohol (CBS News, 2015): https://www.cbsnews.com/news/woman-beats-dwi-with-rare-defense-her-body-brews-alcohol/
Cordell & McCarthy (2013), Int. J. Clin. Med. — foundational U.S. case study: https://doi.org/10.4236/ijcm.2013.47054
Malik, Wickremesinghe & Saverimuttu (2019), BMJ Open Gastroenterology: https://doi.org/10.1136/bmjgast-2019-000325
Painter, Cordell & Sticco — Auto-Brewery Syndrome, StatPearls (NIH): https://www.ncbi.nlm.nih.gov/books/NBK513346/
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Connect with Dr. Gabrielle Lyon:
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Chapters
00:00 - Introduction
01:06 - The 2015 DUI dismissed in court
01:39 - Auto brewery syndrome defined
03:10 - The 2013 brewer's yeast case
03:46 - Why the evidence is thin
04:37 - How gut yeast ferments carbs
06:45 - Five conditions that trigger it
07:21 - SIFO vs SIBO explained
08:12 - Antibiotics and metabolic disease
10:00 - The carbohydrate challenge test
11:07 - Three non-negotiable treatments
12:53 - Muscle: the metabolic sink
15:07 - The under-muscled phenotype
17:03 - Your four directives
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.
The 1 Macronutrient High Performers Skip After 60 | Arthur Brooks, PhD
Most people chase happiness as a feeling and wait for certainty before making big decisions, and both instincts quietly backfire. Dr. Arthur Brooks joins Dr. Gabrielle Lyon to break down what happiness is and …
Notes de l’épisode
Most people chase happiness as a feeling and wait for certainty before making big decisions, and both instincts quietly backfire. Dr. Arthur Brooks joins Dr. Gabrielle Lyon to break down what happiness is and how to act on it.
In this episode, Dr. Gabrielle Lyon and Dr. Arthur Brooks discuss:
- The three "macronutrients" of happiness - enjoyment, satisfaction, and meaning, and why pursuing pleasure alone leads to detox, not happiness
- A usable rule for any hard decision: aim for roughly 80% excitement, 20% fear, and near-zero "deadness" once you have about 80% situational awareness
- Why solo pleasures don't stick if you're doing it alone, you're probably doing it wrong, and how enjoyment requires people plus memory
- How GLP-1s, SSRIs, and hormonal shifts can dull motivation, reward, and desire, and why knowing this gives you power over it
- Simple tech protocols: phone-free first hour, meals, and last hour that protect oxytocin, meaning, and connection
Understand happiness as something you build rather than something you wait to feel, and you walk away with concrete tools to decide better, connect deeper, and stop mistaking achievement for love.
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YouTube: https://www.youtube.com/playlist?list=PLDksUNNE9g_ZC6YJ3eG9lhZrMOG6IVuGR
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Spotify: https://open.spotify.com/show/3fT0FLFsPgV2mbVjuOo3JV?si=e4d69f6725194d48
Get Dr. Arthur Brooks’ books here: https://www.arthurbrooks.com/books
📱Connect with Arthur Brooks:
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📺Watch the “Dr. Gabrielle Lyon Show” every Tuesday at 9AM EST:
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Website: https://bit.ly/3NdV2kT
Books: https://bit.ly/4r6ugZK
Newsletter: https://bit.ly/402QCAj
⏰Timestamps:
00:00 - Intro of show
02:14 - Enjoyment, satisfaction, and meaning
02:55 - Pleasure vs enjoyment
05:04 - Why strivers can't enjoy life
07:05 - The four affect profiles
13:46 - Meaning: the protein of happiness
14:26 - Satisfaction and struggle
18:10 - Suffering equals pain times resistance
23:57 - The mistakes that sabotage happiness
28:12 - How to make hard decisions
30:00 - Excitement, fear, and deadness
33:39 - GLP-1s, motivation, and desire
36:08 - SSRIs, birth control, and attraction
38:00 - The meaning crisis and screens
41:25 - Boredom and the shock experiment
43:07 - Tech-free protocols
49:50 - Transcendence and daily practice
56:35 - The striver's lament
57:44 - Why love can't be earned
1:02:42 - Falling in love, and staying in love
‼️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.
Why You're So Bloated on Ozempic
You might think the number dropping on the scale is the whole win, but on a GLP-1, a meaningful share of what you're losing may be muscle, not fat, and the fiber that's supposed to help can quietly make things …
Notes de l’épisode
You might think the number dropping on the scale is the whole win, but on a GLP-1, a meaningful share of what you're losing may be muscle, not fat, and the fiber that's supposed to help can quietly make things worse.
In this solo episode, Dr. Gabrielle Lyon discusses:
- Why 25–40% of the weight lost on GLP-1 medications can be lean mass, and how to protect your muscle with adequate protein (1.2–1.5 g/kg) and resistance training
- The GLP-1 fiber paradox and why these drugs need fiber to work, but make it hard to tolerate, and why 40–70% of patients hit GI side effects like bloating and constipation
- When to fiber max vs. fiber mine, plus how to reintroduce fiber gradually so you get the gut benefits without the bloat, bezoars, or obstruction risk
Get this balance right, and you keep your muscle, calm your gut, and let the medication do its job instead of ending up bloated, constipated, and quietly losing strength.
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- Branch Basics - Get 15% off the Premium Starter Kit at https://bit.ly/4q3ZYb4 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.com
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Connect with Dr. Gabrielle Lyon:
- Instagram: https://www.instagram.com/drgabriellelyon/
- TikTok: https://www.tiktok.com/@drgabriellelyon
- X (Twitter): https://x.com/drgabriellelyon
- Facebook: https://www.facebook.com/doctorgabriellelyon
Chapters
00:00 - Introduction
00:46 - The pear bezoar and bowel obstruction
02:07 - Why 95% of Americans fall short
03:32 - The GLP-1 fiber paradox
04:18 - Why GLP-1 drugs make fiber hard to eat
05:50 - How GLP-1s slow the gut
07:40 - Bezoars, psyllium, and the 87-case series
09:12 - Fiber as therapy: titrating it right
10:03 - The muscle loss problem
11:28 - Getting the fiber and GLP-1 balance right
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.
Taryn Smith - The Crash Nobody Warns You About After a Huge Win
You'd think fear is what stops you from doing hard things. At 25, with zero rowing experience, Taryn Smith crossed the Atlantic alone. 3,000 miles, 46 days, and I learned that the fear was never the obstacle …
Notes de l’épisode
You'd think fear is what stops you from doing hard things. At 25, with zero rowing experience, Taryn Smith crossed the Atlantic alone. 3,000 miles, 46 days, and I learned that the fear was never the obstacle. It was the signal she was finally in the right place.
In this episode, Dr. Gabrielle Lyon and Taryn Smith discuss:
- Why fear is a "metric of success," not a stop sign, and how to train yourself to move toward discomfort instead of away from it
- How food becomes visible performance fuel when you're the only engine, and how to preserve muscle on limited calories using protein and daily amino acids
- The "long-term optimist, short-term realist" mindset that carries you through a slog with no end in sight
- The post-achievement crash nobody warns you about, and why the low after a big win is predictable
Whether or not you'll ever touch an oar, you'll walk away with a portable mental framework for facing anything you've been avoiding, and a clearer sense of who you are when no one's watching.
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📱Connect with Taryn Smith:
Website: https://www.tarynsmithmovement.com/
Instagram: https://www.instagram.com/tarynsmithmovement/
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Square - Get up to $200 off Square hardware when you sign up at square.com/go/drlyon
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Upgrade your kitchen with Our Place today. Visit https://bit.ly/4q3ggRp and use code DRYLON for 10% off sitewide. That’s F-R-O-M-O-U-R-P-L-A-C-E DOT COM / D-R-L-Y-O-N and use code DRLYON for 10% off sitewide. With a 100-day trial, you can try it completely risk-free.
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📺Watch the “Dr. Gabrielle Lyon Show” every Tuesday at 9AM EST:
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Spotify: https://bit.ly/4cWTbLG
📱Connect with Dr. Gabrielle Lyon:
Instagram: https://bit.ly/4uk9adc
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Website: https://bit.ly/3NdV2kT
Books: https://bit.ly/4r6ugZK
Newsletter: https://bit.ly/402QCAj
⏰Timestamps:
00:00 - Intro of show
02:44 - From landlocked Nebraska to the ocean
03:37 - Chasing discomfort and stacking bigger adventures
05:17 - Fear as the real metric of success
08:57 - The unglamorous first steps of training
10:51 - College, family, and why criminal defense
14:06 - Trusting the instinct and the "calling"
16:00 - Impermanence, grief, and losing her grandfather
19:08 - 46 days, the weather, and the daily slog
21:05 - Training the body: ERG, lifting, injury prevention
30:11 - Solitude and the voice in your own head
31:12 - Food as fuel: eating to power the boat
36:08 - Supplements, aminos, and protecting muscle
38:37 - The storm that almost capsized the boat
43:17 - Sharks, marlin, and the real ocean dangers
46:36 - Music, dolphins, and the bird named Jo
52:11 - Long-term optimist, short-term realist
59:41 - The question no one asks her
1:00:50 - Five beautiful things: a journaling reframe
1:11:17 - The post-row crash nobody warns you about
1:19:02 - Recovery, appetite, and relearning hunger cues
1:24:02 - Training now: flexibility over rigid discipline
‼️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.
What Glyphosate Does to Your Body
You've probably worried that the glyphosate on your bread is slowly harming you. The evidence points somewhere far less obvious and far more fixable.In this solo episode, Dr. Gabrielle Lyon discusses:Why the …
Notes de l’épisode
You've probably worried that the glyphosate on your bread is slowly harming you. The evidence points somewhere far less obvious and far more fixable.
In this solo episode, Dr. Gabrielle Lyon discusses:
- Why the real concern isn't cancer risk from your toast, but glyphosate's effect on your gut, where it can act like a selective antibiotic, hitting beneficial bacteria while sparing the harmful ones
- Where the residue concentrates (grains and legumes like oats up to 1100 ppb) and why meat, milk, and eggs carry negligible amounts, so your organic dollars belong on oats and bread, not chicken
- The three NHANES analyses linking higher glyphosate to weaker grip strength and greater sarcopenia risk, and why protein and resistance training matter more than agonizing over parts per billion
- How switching to organic staples cuts urinary glyphosate by 71% in six days, and why "detox" products aren't the answer
- Why banning glyphosate isn't a clean win, the leading alternative, 2,4-D, was a component of Agent Orange
Understanding where glyphosate genuinely matters lets you stop worrying about the wrong foods, spend smarter at the grocery store, and protect the two things that move the needle: your gut and your muscle.
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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-inquiry/
Connect with Dr. Gabrielle Lyon:
- Instagram: https://www.instagram.com/drgabriellelyon/
- TikTok: https://www.tiktok.com/@drgabriellelyon
- X (Twitter): https://x.com/drgabriellelyon
- Facebook: https://www.facebook.com/doctorgabriellelyon
Chapters
00:00 - Introduction: the glyphosate question
01:15 - Is my bread killing me?
03:15 - What glyphosate is and why we spray it
05:00 - Why 82% of us test positive
05:45 - Carcinogen or not: IARC vs EPA
06:45 - Hazard vs risk and the shark
08:15 - Pure glyphosate vs Roundup
09:45 - Your gut bacteria as the target
11:00 - The fecal transplant experiment
12:00 - Glyphosate and muscle loss
13:30 - Where the residue hides
15:30 - The GMO and Agent Orange problem
17:15 - The protocol: organic swaps, gut, muscle
18:24 - Key takeaways
19:10 - The answer for my patient
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.
Juliet and Dr. Kelly Starrett - Your Back Pain Isn't Your Back
Most people think low back pain means something is wrong with their back. It's usually the hips — and the fix often starts on your living room floor.In this episode, Dr. Gabrielle Lyon sits down with Dr. Kelly …
Notes de l’épisode
Most people think low back pain means something is wrong with their back. It's usually the hips — and the fix often starts on your living room floor.
In this episode, Dr. Gabrielle Lyon sits down with Dr. Kelly Starrett and Juliet Starrett, JD to discuss:
- Why 100% of the people who fly across the country to get a consult for stubborn low back pain are missing hip extension, and how to test yours with the couch stretch
- The "injury vs. incident" framework that tells you when pain needs a doctor and when you can manage it yourself
- How 20–30 minutes of floor sitting each evening restores the range of motion you thought you'd lost to age
- Why mobility is the missing third leg of the longevity triangle that roughly 90% of people skip
By the end, you'll have a simple, no-equipment way to move without pain and keep the strength and mobility that let you do what you love as you age.
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Listen to “The Ready State Podcast” on all your favorite platforms!
YouTube: https://youtube.com/playlist?list=PLB67wXqPqtMe7CcPnz12-_Ds4PRl2fiSZ&si=H4mVbg_kZbe7mszf
Apple Podcasts: https://podcasts.apple.com/us/podcast/the-ready-state-podcast/id1334232884
Spotify: https://open.spotify.com/show/53ma83Tknipc7b3ost1RNb
📱Connect with The Ready State:
Website: https://thereadystate.com/
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📺Watch the “Dr. Gabrielle Lyon Show” every Tuesday at 9AM EST:
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⏰Timestamps:
00:00 - Intro of show
02:33 - From performance to healthy aging
05:22 - Movement as an exercise prescription
08:21 - The movements the body should do
09:21 - Why walking isn't optional
11:07 - The gym as a movement language
14:04 - Range of motion as a pain generator
17:02 - The longevity triangle
22:19 - Why athletic people all have pain
23:12 - Injury vs. incident
25:34 - Pain is a request for change
30:22 - Humanity's lost hip extension
38:02 - Floor sitting: where to start
42:54 - Soft tissue work and foam rolling
48:20 - The couch test explained
53:24 - Why pickleball injures untrained bodies
55:11 - The ten movement vital signs
59:15 - Mobility vs. flexibility
1:00:04 - Mobility and muscle mass
1:04:34 - What kids lose in first grade
1:10:58 - The walking school bus
1:13:05 - Non-negotiables: pull-ups and shape
1:22:29 - Play as your warm-up
‼️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.
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