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Lyt når som helst, hvor som helst 

Dr. Gabrielle Lyon

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.

The Dr. Gabrielle Lyon Show

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.

Menopause Is a Muscle Problem, Not Just a Hormone Problem

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:

YouTube: https://bit.ly/4boCFC3 

Spotify: https://bit.ly/4cWTbLG 

📱 Connect with Dr. Gabrielle Lyon:

Instagram: https://bit.ly/4uk9adc 

TikTok: https://bit.ly/3OFK3kJ 

X.com: https://bit.ly/4l3YlaX 

Facebook: https://bit.ly/3MBrJso 

LinkedIn: https://bit.ly/3N1nrdL 

Website: https://bit.ly/3NdV2kT 

Books: https://bit.ly/4r6ugZK 

Newsletter: https://bit.ly/402QCAj 

⏰Chapters

00:00 Men are dying earlier than women the penis is the check-engine light

03:26 Boys stop seeing doctors for 20 years the case for an Office of Men's Health

10:57 Princeton IV: ED predicts heart attacks, calcium scans, and Cialis

12:44 The ceramide blood test your cholesterol panel can't replace

20:37 Cardiac risk calculators, statins, and what your LDL should be

25:38 GLP-1s, fertility, and "what's the risk of doing nothing?"

29:05 Testosterone: the ~500 target, why 1,000 runs hot, what 2,000+ does to the heart

31:44 Check your testosterone at 25 and why steroids won't make you a pro

36:57 Tolerance and the new set point redlined men can't escape

38:13 The 1980s trial: lifting without steroids beat steroids without lifting

42:06 Steroid cocktails, arrhythmias, irreversible side effects, and the sarcopenia trade-off

53:04 Peyronie's disease and Viagra vs. Cialis

57:32 Penile implants: the knee-replacement analogy and the pills-to-surgery ladder

1:02:27 Sexual rehab after prostatectomy and the questions to ask before cancer treatment

1:07:55 Closing: be proactive and the patient who got stronger with zero testosterone

Disclaimer: This podcast is for general informational purposes only and does not constitute medical advice or create a doctor–patient relationship. It is not a substitute for professional medical advice, diagnosis, or treatment. Do not disregard or delay seeking medical advice because of something you heard here.

ED Predicts Heart Attacks Better Than Chest Pain: The 2 Tests to Ask For | Dr. Tobias Kohler

You say "steroids" and picture a baseball scandal, a jacked guy, a bad spray tan. But cortisol is a steroid. Estrogen is a steroid. The cream you put on poison ivy is a steroid. The word covering all of them is also covering testosterone therapy for women, and that collision is quietly costing women muscle and bone they don't have to lose.

In this solo episode, prompted by a magazine interview on steroid use in women, Dr. Gabrielle Lyon breaks down what these molecules actually are, what they do inside a cell, and why the line between medicine and misuse has nothing to do with the word "steroid."

Study and References:

The Effects of Supraphysiologic Doses of Testosterone on Muscle Size and Strength in Normal Men (Bhasin et al., NEJM 1996) - https://pubmed.ncbi.nlm.nih.gov/8637535/

Testosterone Enhances Estradiol's Effects on Postmenopausal Bone Density and Sexuality (Davis et al., 1995) - https://pubmed.ncbi.nlm.nih.gov/7616872/

Global Consensus Position Statement on the Use of Testosterone Therapy for Women (2019) - https://pubmed.ncbi.nlm.nih.gov/31498...

ISSWSH Clinical Practice Guideline for the Use of Systemic Testosterone for HSDD in Women (2021) - https://pubmed.ncbi.nlm.nih.gov/33814...

The Global Epidemiology of Anabolic-Androgenic Steroid Use: A Meta-Analysis (Sagoe et al., 2014) - https://pubmed.ncbi.nlm.nih.gov/24582...

What Is the Prevalence of Anabolic-Androgenic Steroid Use Among Women? A Systematic Review (Piatkowski et al., Addiction, 2024) - https://onlinelibrary.wiley.com/doi/1... "

The Compounds for Females Are Really Commonly Faked!": Women's Challenges in Anabolic Steroid Acquisition (Piatkowski et al., Drug and Alcohol Review, 2024) - https://onlinelibrary.wiley.com/doi/1...

Explore More from Dr. Gabrielle Lyon:

 • Premium Podcast Subscription: Ad-free episodes, key takeaway summaries, exclusive Q&A, and behind-the-scenes content 
https://foreverstrong.supercast.com • 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...

📱 Connect with Dr. Gabrielle Lyon:

Instagram: https://bit.ly/4uk9adc

TikTok: https://bit.ly/3OFK3kJ

X.com: https://bit.ly/4l3YlaX

Facebook: https://bit.ly/3MBrJso

LinkedIn: https://bit.ly/3N1nrdL

Website: https://bit.ly/3NdV2kT

Books: https://bit.ly/4r6ugZK

Newsletter: https://bit.ly/402QCAj

📺 Watch the “Dr. Gabrielle Lyon Show” every Tuesday at 9AM EST:

YouTube: https://bit.ly/4boCFC3

Spotify: https://bit.ly/4cWTbLG

⏰ Chapters:

00:00 - Beginning

01:25 - Introduction: The Sister Who Says "Oh My Gosh, You're Taking Steroids" Why Medicine Needs a Shared Vocabulary

03:43 - What a Steroid Actually Is: Four Rings of Carbon

04:49 - Anabolic vs. Androgenic: Same Receptor, Different Effects

06:16 - A Brief History: From Wasting Disease to the Weight Room

08:59 - Restoring vs. Exceeding: Why the Range Is the Whole Game

11:38 - The Davis Trial: Testosterone, Bone Density, and Lean Mass

13:38 - Oral Compounds, the Liver, and Why Conversion Matters

14:20 - What Gets Sold Isn't What's Labeled: The Australian Drug-Checking Data

15:31 - The 1.6% vs. 4% Myth: Reading the Prevalence Data Correctly

18:33 - Why GLP-1s Are Pushing Women Toward Androgens

20:26 - Permanent Effects: Voice Changes and What the Literature Shows

21:33 - The Four Questions to Ask Before Any Androgen Conversation

24:25 - Closing: Entering the Sarcopenia Era

‼️ Disclaimer: The Dr. Gabrielle Lyon Podcast and YouTube are for general information purposes only and do not constitute the practice of medicine, nursing, or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast, YouTube, or materials linked from this podcast or YouTube is at the user's own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professional for any such conditions.

The Truth About Testosterone in Women

Most people assume becoming a parent is an emotional change, but a measurable part of it is hormonal, and it happens in fathers too. I sat down with Aldrich Chan, Psy.D., to talk about what changes in the brain, why the split we draw between mind and body does not hold up, and what decides whether stress reads as manageable or overwhelming when the hormones are identical either way.

Want ad-free episodes? Subscribe to Forever Strong Insider: https://bit.ly/4u5VSRe

Get Aldrich Chan’s books here: 

https://www.drchancnc.com/books 

📱Connect with Aldrich Chan, Psy.D

Website: https://www.drchancnc.com/ 

YouTube: www.youtube.com/@draldrichan 

Instagram: https://www.instagram.com/draldrichan

Facebook: https://www.facebook.com/draldrichan 

LinkedIn: https://www.linkedin.com/in/draldrichan/ 

🙌Thank you to our sponsors:

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📺Watch the “Dr. Gabrielle Lyon Show” every Tuesday at 9AM EST:

YouTube: https://bit.ly/4boCFC3 

Spotify: https://bit.ly/4cWTbLG 

📱Connect with Dr. Gabrielle Lyon:

Instagram: https://bit.ly/4uk9adc 

TikTok: https://bit.ly/3OFK3kJ 

X.com: https://bit.ly/4l3YlaX 

Facebook: https://bit.ly/3MBrJso 

LinkedIn: https://bit.ly/3N1nrdL 

Website: https://bit.ly/3NdV2kT 

Books: https://bit.ly/4r6ugZK 

Newsletter: https://bit.ly/402QCAj 

⏰Timestamps:

00:00 - Introduction: what a neuropsychologist measures

03:25 - Mild cognitive impairment and proactive interference

04:52 - The SAD theory: separation, alienation, discord

06:30 - The default mode network and 46.9% mind wandering

08:56 - Reframing ADHD as an evolutionary advantage

18:21 - Evolutionary mismatch and hunter-gatherer comparisons

21:03 - Neuroplasticity, epigenetics, and the 24-hour timeline

24:29 - Mind-body dualism and the gut-brain connection

31:31 - What fatherhood does to the brain and testosterone

36:47 - Choice overload and the four-bit working memory limit

39:54 - Temporal discounting and building immediate feedback

43:23 - Vital signals and how to identify a core value

49:49 - Intuition, somatic markers, and the vmPFC

55:00 - The 20-watt brain versus a 10-gigawatt supercomputer

01:02:58 - Only 35% of the brain is built at birth

01:06:13 - Creativity, nothingness, and the fear of uncertainty

01:16:31 - Process, flow states, and the jazz pianist studies

01:22:53 - Mirror neurons, group selection, and the rat experiments

01:34:20 - Eustress and the line between moderate and major stress

01:44:39 - Alloparenting and what the Hadza numbers show

‼️Disclaimer: The Dr. Gabrielle Lyon Podcast and YouTube are for general information purposes only and do not constitute the practice of medicine, nursing, or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast, YouTube, or materials linked from this podcast or YouTube is at the user's own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professional for any such conditions.

This episode includes paid sponsorships.

Fathers Lose Testosterone When They Raise Their Kids | Aldrich Chan, Psy.D.

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/

Thank you to our sponsors:

 • Timeline - up to 20% off when you subscribe and save at 
https://bit.ly/4x18cm5 • BodyHealth - Use the code LYON20 to get 20% off your first order 
https://bit.ly/4wZgg6N • Branch Basics - Get 15% off the Premium Starter Kit at 
https://bit.ly/4i6iOfK • with the code DRLYON.

Explore More from Dr. Gabrielle Lyon

 • Premium Podcast Subscription: Ad-free episodes, key takeaway summaries, exclusive Q&A, and behind-the-scenes content 
https://foreverstrong.supercast.com • 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

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 Bone You Have At 50 Was Built Before You Turned 18

You have probably been told that testosterone is a male hormone. Women produce more of it than estrogen, and for many of us it is the first hormone to go, sometimes reading zero five years before menopause while periods are still regular. Dr. Susan Hardwick-Smith and I get into what that costs you in muscle and bone, why there are thirty-one approved testosterone products for men and none for women, and what the number on your own lab report is measuring.

Want ad-free episodes? Subscribe to Forever Strong Insider: https://bit.ly/4u5VSRe

Create Her: Aging into the Healthiest Version of Yourself by Susan Hardwick-Smith MD https://www.amazon.com/Create-Her-Healthiest-Version-Yourself/dp/1637636644/ref=sr_1_3?s=books&sr=1-3 

Dr. Gabrielle Lyon with Amy Pearlman Podcast

https://bit.ly/3TcVgvB

Connect with Dr. Susan Hardwick-Smith

Website: drsusan.com

YouTube: https://www.youtube.com/@drsusan

Instagram: https://www.instagram.com/drsusanofficial

TikTok: https://www.tiktok.com/@drsusanofficial

Facebook: https://www.facebook.com/drsusanofficial/

LinkedIn: https://www.linkedin.com/in/drsusanhardwicksmith/

Thank you to our sponsors:

 • Timeline - up to 20% off when you subscribe and save at 
https://bit.ly/4x18cm5 • BodyHealth - Use the code LYON20 to get 20% off your first order 
https://bit.ly/4wZgg6N • Branch Basics - Get 15% off the Premium Starter Kit at 
https://bit.ly/4i6iOfK • with the code DRLYON.

Explore More from Dr. Gabrielle Lyon

 • Premium Podcast Subscription: Ad-free episodes, key takeaway summaries, exclusive Q&A, and behind-the-scenes content 
https://foreverstrong.supercast.com • 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

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.

The Testosterone Myth Women Have Been Lied To About │ Dr. Susan Hardwick-Smith

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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 • Bon Charge - Save 15% at https://bit.ly/3UsB1KI with code DRLYON 

Explore More from Dr. Gabrielle Lyon

 • Premium Podcast Subscription: Ad-free episodes, key takeaway summaries, exclusive Q&A, and behind-the-scenes content 
https://foreverstrong.supercast.com • 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: 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.

5 Protein Myths Your Doctor Is Still Repeating In The Exam Room

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

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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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⏰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.

STOP Treating Low Testosterone As Depression: The 160 Reading Navy Doctor Refused | Tim Parlatore

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/

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https://bit.ly/3UghRHV • to find a retailer near you
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https://bit.ly/4gP6Vtp • OneSkin - Get 15% off at 
https://bit.ly/4xpFWuE • with code DRLYON
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 • Instagram: 
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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.

Nobody Told You This About Creatine

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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Listen to “The Line” on all your favorite platforms!

YouTube: https://www.youtube.com/@TheLine-Podcast

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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/

🙌Thank you to our sponsors:

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OneSkin - Get 15% off at https://bit.ly/4xpFWuE with code DRLYON

David Bars - Subscribe and save 10% on every order’ at https://bit.ly/4zAflMB

📺Watch the “Dr. Gabrielle Lyon Show” every Tuesday at 9AM EST:

YouTube: https://bit.ly/4boCFC3

Spotify: https://bit.ly/4cWTbLG

📱Connect with Dr. Gabrielle Lyon:

Instagram: https://bit.ly/4uk9adc

TikTok: https://bit.ly/3OFK3kJ

X.com: https://bit.ly/4l3YlaX

Facebook: https://bit.ly/3MBrJso

LinkedIn: https://bit.ly/3N1nrdL

Website: https://bit.ly/3NdV2kT

Books: https://bit.ly/4r6ugZK

Newsletter: https://bit.ly/402QCAj

⏰Timestamps:

00:00 - 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.

Are You Aging Faster Than You Should? - Dr. Kristen Holmes

Join Dr. Gabrielle Lyon and Dr Christie Ballantyne, one of the world’s leading cardiologists, for an insightful conversation on the science behind cardiovascular health, metabolic wellness, and disease prevention. In this episode, Dr. Ballantyne shares groundbreaking research, the role of genetics, and practical steps you can take to optimize heart health. Whether it’s through diet, exercise, or understanding your unique health profile, this discussion is packed with actionable strategies to help you live a longer, healthier life.

💡 Key Topics Covered:

 • How genetics influence heart disease risk
 • The power of lifestyle changes for heart and metabolic health
 • Breakthroughs in cardiovascular research you need to know

📌 Timestamps:

00:00 - Introduction

02:15 - Why genetics play a role in heart disease

07:45 - The link between lifestyle and cardiovascular health

15:20 - Cutting-edge studies in heart and metabolic wellness

20:50 - Practical tips to prevent heart disease

28:00 - The future of cardiovascular medicine

🔗 Resources Mentioned:

Dr. Gabrielle Lyon’s Website

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Heart Health Simplified: Expert Tips That Work | Christie Ballantyne M.D

Lyt når som helst, hvor som helst

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