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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

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

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.

Thank you to our sponsors:

 • Egglife - Find egglife wraps chillin’ in the fridge at Aldi, Whole Foods, Kroger, Target, Walmart & more - Visit https://bit.ly/4yxBs5l to find a retailer near you,
 • Timeline - up to 20% off when you subscribe and save at https://bit.ly/4cNXeJq 
 • Bon Charge - Save 15% at https://bit.ly/3UsB1KI with code DRLYON 

Explore More from Dr. Gabrielle Lyon

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

https://impact.navysealfoundation.org/campaign/827807/donate?utm_source=ig&utm_medium=social&utm_content=link_in_bio

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

📱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/

🙌Thank you to our sponsors:

Egglife - Find egglife wraps chillin’ in the fridge at Aldi, Whole Foods, Kroger, Target, Walmart & more - Visit https://bit.ly/4yxBs5l to find a retailer near you,

Timeline - up to 20% off when you subscribe and save at https://bit.ly/4cNXeJq

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

📺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

02:32 - 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/

Thank you to our sponsors:

 • Egg life - CTA - Find egglife wraps chillin’ in the fridge at Aldi, Whole Foods, Kroger, Target, Walmart & more - Visit 
https://bit.ly/3UghRHV • to find a retailer near you
 • BodyHealth - Use the code LYON20 to get 20% off your first order 
https://bit.ly/4gP6Vtp • 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

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

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

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

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

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

Apple Podcasts: https://podcasts.apple.com/us/podcast/the-line-with-dr-kristen-holmes/id1846864184

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/

🙌Thank you to our sponsors:

Egg life - CTA - Find egglife wraps chillin’ in the fridge at Aldi, Whole Foods, Kroger, Target, Walmart & more - Visit https://bit.ly/3UghRHV to find a retailer near you

BodyHealth - Use the code LYON20 to get 20% off your first order https://bit.ly/4gP6Vtp

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

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/

Thank you to our sponsors:

Ladder - If you have an iPhone, head to https://bit.ly/4ggxfLK and take a quick quiz to find your perfect Ladder plan. Use my link and get a free 7-day trial with NO credit card, and $10 off your first month if you join.

Timeline - up to 20% off when you subscribe and save at https://bit.ly/45xd870

Bon Charge - Save 15% at https://bit.ly/4ga6aJZ with code DRLYON

Lucy - Get 20% off your next order with code DRLYON at https://bit.ly/45Zz9eP, or find yours in store at https://bit.ly/4xyELIS

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

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 Gut Yeast That Brews Ethanol From Every Carb You Eat

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.

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

Listen to “Office Hours” on all your favorite platforms!

YouTube: https://www.youtube.com/playlist?list=PLDksUNNE9g_ZC6YJ3eG9lhZrMOG6IVuGR

Apple Podcasts: https://podcasts.apple.com/no/podcast/office-hours-with-arthur-brooks/id1832119842

Spotify: https://open.spotify.com/show/3fT0FLFsPgV2mbVjuOo3JV?si=e4d69f6725194d48

Get Dr. Arthur Brooks’ books here: https://www.arthurbrooks.com/books

📱Connect with Arthur Brooks:

Website: https://www.arthurbrooks.com/

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

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

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

X.com: https://x.com/arthurbrooks

LinkedIn: https://www.linkedin.com/in/arthur-c-brooks/

🙌Thank you to our sponsors:

Ladder - If you have an iPhone, head to https://bit.ly/4ggxfLK and take a quick quiz to find your perfect Ladder plan. Use my link and get a free 7-day trial with NO credit card, and $10 off your first month if you join.

Timeline - up to 20% off when you subscribe and save at https://bit.ly/45xd870

Bon Charge - Save 15% at https://bit.ly/4ga6aJZ with code DRLYON

Lucy - Get 20% off your next order with code DRLYON at https://bit.ly/45Zz9eP, or find yours in store at https://bit.ly/4xyELIS

📺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

02:14 - 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.

The 1 Macronutrient High Performers Skip After 60 | Arthur Brooks, PhD

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.

Thank you to our sponsors:

 • Square - Get up to $200 off Square hardware when you sign up at 
square.com/go/drlyon • BodyHealth - Use the code LYON20 to get 20% off your first order 
https://bit.ly/3TJVSsv • 
 • 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.
 • 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 • 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

00:46 - 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.

Why You're So Bloated on Ozempic

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.

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

📱Connect with Taryn Smith:

Website: https://www.tarynsmithmovement.com/

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

🙌Thank you to our sponsors:

Square - Get up to $200 off Square hardware when you sign up at square.com/go/drlyon

BodyHealth - Use the code LYON20 to get 20% off your first order https://bit.ly/3TJVSsv

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.

Branch Basics - Get 15% off the Premium Starter Kit at https://bit.ly/4q3ZYb4 with the code DRLYON.

📺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 - 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.

Taryn Smith - The Crash Nobody Warns You About After a Huge Win

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.

Thank you to our sponsors:

 • Manukora - Go to 
https://bit.ly/4h6XYMQ • to save 31% plus $25 worth of free gifts.
 • Timeline - up to 20% off when you subscribe and save at 
https://bit.ly/3S2zg64 • Egglife - Find egglife wraps chillin’ in the fridge at Aldi, Whole Foods, Kroger, Target, Walmart & more. Visit 
https://bit.ly/3U5u55R • to find a retailer near you

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.

What Glyphosate Does to Your Body

Alan Aragon is a nutrition researcher and educator with over 25 years of success in the field. He is one of the most influential figures in the fitness industry’s movement towards evidence-based information. Notable clients include Stone Cold Steve Austin, Derek Fisher, and Pete Sampras. Alan writes a monthly research review (AARR) providing cutting-edge theoretical and practical information. Alan’s work has been published in popular magazines and peer-reviewed scientific literature. He co-authored Nutrient Timing Revisited, the most-viewed article in the history of the Journal of the International Society of Sports Nutrition (JISSN). He also is the lead author of the ISSN Position Stand on Diets & Body Composition. Alan designs programs for recreational & professional athletes — and of course regular people striving to be their best.

In this episode we discuss:

 • How much protein do you really need?
 • What most people get wrong about losing body fat
 • Is it ok to eat carbs, and how much?
 • Do calories matter?

This episode is brought to you by Trident Coffee, InsideTracker, and 1stPhorm

Alan Aragon's Research Review NewsletterFlexible Dieting Book | AlanAragon.comAlan Aragon's Website

Mentioned in this episode:

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The Science of Losing Body Fat | Alan Aragon

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