The Dr. Gabrielle Lyon Show

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 DOCTORLYON

- Timeline: an additional 20% off at timeline.com/lyon

- Bond Charge: 30% off sitewide in their Black Friday sale with code DOCTORLYON30

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: @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 – 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.

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 LION20

- Tushy: 10% off your first bidet order at hellotushy.com with code DOCTORLION

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.

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 Lion 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:

- 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.

Childhood and adolescence provide a one-time biological opportunity: our kids' bodies are primed to grow, build tissue, and develop cognitive capacity. But to do that, they need the right raw materials.

In this video, we break down why restricting nutrient-dense foods in growing children puts their development at risk. We explore the critical role of highly bioavailable nutrients like heme iron and vitamin B12, how nutrient status directly impacts academic performance and attention, and why building muscle and metabolic reserve early protects your health decades later.

Don't wait until your children are 40 and struggling with their health to teach them what strong looks like.

Thank you to our sponsor:

Rula: https://www.rula.com/drlyon

Chapters:

00:00 - Introduction: Why We Must Start in Childhood

01:14 - Kids Are Not "Little Adults": Growth vs. Maintenance

02:25 - Puberty & Protein Metabolism: The Role of Leucine

03:50 - How Much Protein Do Kids Actually Need? (RDA vs. Modern Data)

06:10 - Protein Requirements for Active and Athletic Youth

08:35 - Upgrading the Typical Kid Diet: High-Quality Protein Sources

11:47 - Bone Accrual & Debunking the Youth Strength Training Myth

14:10 - Neurological Strength: Why Kids Get Stronger Without Bulking Up

17:15 - Resistance Training for Girls: Hormones, Strength & Busting the "Bulk" Fear

20:50 - Critical Micronutrients for Brain & Body: Iron and B12

22:45 - Building Lifelong Biological Reserve: Raising Capable Humans

Explore More from Dr. Gabrielle Lyon

Weekly newsletter: Recipes, podcast updates, and practical weekly insights https://drgabriellelyon.com/sign-up/

Apply to become a patient: Personalized care with Dr. Lyon’s clinical team https://drgabriellelyon.com/new-patient

Connect with Dr. Gabrielle Lyon:

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

TikTok: https://tiktok.com/@drgabriellelyon

X (Twitter): https://x.com/drgabriellelyon

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

Studies mentioned in the podcast:

https://pubmed.ncbi.nlm.nih.gov/42752819/

https://pubmed.ncbi.nlm.nih.gov/35020179/

https://pubmed.ncbi.nlm.nih.gov/35011099/

If you found this episode valuable, share it with someone who would benefit from it.

Disclaimers: This episode includes paid sponsorships.

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

What you choose to eat is the single most important decision you make every day—impacting your metabolic health, your family, the economy, and the future of our food supply.

In this episode, world-renowned cardiologist and nutrition expert Dr. Dariush Mozaffarian breaks down the "Food is Medicine" movement, cuts through dietary confusion (fats vs. carbs, food label marketing, and ultra-processed ingredients), and reveals how public demand, science, and policy can repair a broken food system. If you have ever felt overwhelmed in the grocery aisle or wondered how to separate real nutrition science from industry marketing, this conversation provides a clear, practical roadmap.

Thank you to our sponsors:

BodyHealth: 20% off at https://bodyhealth.com with code LYON20

Timeline: 20% off at http://www.timeline.com/lyon

Wildgrain: $40 off first box + free croissants for life at http://www.wildgrain.com/drlyon40 with code LYON40

Food is Medicine by Dr. Dariush Mozaffarian: https://us.macmillan.com/books/9781250394286/foodismedicine/

Chapters:

00:00 - The Reality of Our Current Food System

05:12 - Carbs vs. Fats: Breaking Down the Science

18:40 - How to Read a Food Label Like an Expert

32:15 - Ultra-Processed Foods & Why Real Food Spoils

48:30 - The History of Food Policy: From the Green Revolution to Today

01:05:10 - The Economics of Chronic Illness

01:21:40 - The Crucible: Science, Government, and Consumer Power

01:31:54 - "Food is Medicine" & Dr. Mozaffarian's Ultimate Message

Explore More from Dr. Gabrielle Lyon

• Weekly newsletter: Recipes, podcast updates, and practical weekly insights https://drgabriellelyon.com/sign-up/
• Apply to become a patient: Personalized care with Dr. Lyon’s clinical team https://drgabriellelyon.com/new-patient

Connect with Dr. Gabrielle Lyon:

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

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.

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.

Can you tell someone's testosterone or estrogen levels just by looking at their face? Is "jawmaxxing" actually backed by science? In this video, we dive deep into the real science of hormones, physical attraction, and evolutionary biology.

We debunk popular myths around high testosterone, facial masculinity, and ovulation preferences, revealing what the research actually shows about human mate selection. Discover why facial structure isn't a hormone panel, how estrogen impacts skin and collagen as women age, and why physical strength accounts for 70% of perceived bodily attractiveness.

If you want to understand how hormones shape our development—and why muscle is the single most modifiable signal of health and longevity—this episode is for you.

Find Dr. Gabrielle Lyon at:

- Instagram: https://www.instagram.com/drgabriellelyon/

- TikTok: tiktok.com/@drgabriellelyon

- Facebook: facebook.com/doctorgabriellelyon

- YouTube: youtube.com/@DrGabrielleLyon

- X: x.com/drgabriellelyon

- Apply to become a patient: https://drgabriellelyon.com/new-patient-inquiry/

- Weekly newsletter: https://institute-for-muscle-centric-medicine.ck.page

- Order my new book: https://www.amazon.com/exec/obidos/ASIN/1668085623

Chapters:

00:00 What role do hormones play in the traits we find attractive?

00:46 High vs. low testosterone: does it change who we pick?

01:44 The ovulation story: do women seek out masculine men?

03:19 Two questions: can you see hormones, and what's modifiable?

04:12 What testosterone and estrogen build during development

05:23 Does winning raise testosterone? What a masculine face tells you

06:26 Selection, training and genes: why muscle isn't just testosterone

07:54 Are women attracted to testosterone? What the longitudinal studies show

09:29 Face vs. strength: what predicts mating success

10:08 The 70% finding: strength and bodily attractiveness

11:44 Why strength is a hard-to-fake health signal

13:41 Can you see estrogen? Facial ratings and why more isn't better

14:41 Culture moves beauty standards, and estrogen shows up in skin

16:08 Estrogen therapy and skin: what it can and can't do

16:36 Can you see hormones? Muscle is the system you can see and change

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

When you have musculoskeletal pain, the natural instinct is to try and treat it directly. But the cause of that pain often starts somewhere else in the body.

I learned that from this week's guest, Dr. JJ Thomas, who is my physical therapist and good friend. She was my patient first, and now we are each other's patients. She has practiced physical therapy for more than 25 years and has worked with the Philadelphia 76ers, the Philadelphia Eagles, and athletes from the UFC and US Olympic programs.

What you'll learn in this episode:

• Why a chronic tendon injury can come right back, even after eccentric loading or 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:

• Manukora - Get 31% off at https://www.manukora.com/drlyon

• Timeline - up to 20% off when you subscribe and save at https://www.timeline.com/lyon

• Bon Charge - Use code DRLYON for 15% off at https://www.boncharge.com

Explore More from Dr. Gabrielle Lyon

Weekly newsletter: Recipes, podcast updates, and practical weekly insightshttps://drgabriellelyon.com/sign-up/

Apply to become a patient: Personalized care with Dr. Lyon’s clinical teamhttps://drgabriellelyon.com/new-patie...

Find Dr. JJ Thomas at:

• YouTube: https://www.youtube.com/@drjjthomas

• Website: https://primalphysicaltherapy.com/

• Instagram: https://www.instagram.com/drjjphysicaltherapist/

Connect with Dr. Gabrielle Lyon:

• Instagram: https://www.instagram.com/drgabriellelyon/

• TikTok: https://www.tiktok.com/@drgabriellelyon

• Facebook: http://facebook.com/doctorgabriellelyon

• X: http://x.com/drgabriellelyon

• Apply to become a patient – https://drgabriellelyon.com/new-patient-inquiry/

• Weekly newsletter – https://institute-for-muscle-centric-medicine.ck.page

Chapters

00:00 – Posture Myths & Why Sitting Up Straight Fails

02:18 – Treating Root Causes vs. Bandaging Pain

06:48 – The Hazards of Sitting & Reframing Movement as Health

13:39 – The 7 Primal Movement Patterns Every Body Needs

25:28 – Scapular Stability, Pelvic Health, and Primal Movements

39:12 – Fixing Glute Amnesia & Activating the Posterior Chain

51:57 – Why "Overuse" Injuries Are Really Underuse Problems

58:34 – Dry Needling & System-Based Movement Resets

1:13:53 – Dialing in Hormones, Protein, and Metabolic Health

If you found this episode valuable, share it with someone who would benefit from it.

Disclaimers: This episode includes paid sponsorships.

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

Will I get too bulky?" No. "Is it too late?" Also no. Here's the context: during the menopause transition, women lose lean mass, gain fat, and their muscle becomes harder to build — the same workout and the same protein meal produce less than they did at 30. For years the only conversation has been hormone therapy, yes or no, as if that were the fix. In Part 2 of her menopause series, Dr. Gabrielle Lyon looks at what the evidence actually says builds muscle back.

In this episode:

-Postmenopausal women can build muscle and strength at any age (Frontiers in Endocrinology)

- Up to 8 lbs of skeletal muscle in 12 weeks (J Nutr Health Aging RCT)

- Anabolic resistance: why the same workout and the same meal produce less after menopause

- "I was wrong": hormone therapy vs. lifting, and the conversations with Dr. Donald Layman

- HRT alone and lean mass: a 0.06 kg difference across 12 trials

- Estradiol plus training: bigger quad and fat-free mass gains, maintained at 12 months

- Lift first — the practical translation while the HRT evidence evolves

- Why protein matters more after menopause, and why 60 g spread thin isn't enough

- The RDA (0.8 g/kg) isn't enough to protect bone; ESCEO's 1–1.2 g/kg floor

- Doubling protein to 1.6 g/kg: more fat lost, more lean mass kept

- The 6-step Forever Strong menopause protocol

Sponsor

David Protein — 28 g of protein, 150 calories, zero sugar → davidprotein.com/drlyon, subscribe to save 10% on every order

Find Dr. Gabrielle Lyon at:

- Instagram: https://www.instagram.com/drgabriellelyon/

- TikTok: tiktok.com/@drgabriellelyon

- Facebook: facebook.com/doctorgabriellelyon

- X: x.com/drgabriellelyon

- Apply to become a patient – https://drgabriellelyon.com/new-patient-inquiry/

- Weekly newsletter – https://institute-for-muscle-centric-medicine.ck.page

Chapters:

00:00 Will I get too bulky? Is it too late? Both answers are no

01:09 Postmenopausal women gained up to 8 lbs of muscle in 12 weeks

02:24 Anabolic resistance: more volume, more intensity, more protein

03:34 Hormone therapy or lifting? "I was wrong"

05:16 HRT alone and lean mass: 0.06 kg across 12 trials

06:16 Estradiol amplifies training — it doesn't replace it

07:22 Lift first: what to do while the evidence evolves

10:21 Why protein matters more after menopause (and why 60 g isn't enough)

11:16 The RDA won't protect your bones: the 1–1.2 g/kg floor

12:16 Doubling protein: more fat lost, more lean mass kept

13:22 The Forever Strong protocol, step 1: train 2–3 days a week

14:15 Steps 2–3: 30–50 g protein at first and last meal, impact and loading

15:13 Steps 4–6: hormone therapy with training, body composition, blood work

16:07 You're not alone: the Menopause Challenge

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

Most patients are told one thing before surgery: stop all supplements. Duke surgeon Dr. Rebecca Knackstedt says that blanket advice can do harm, and that what you do in the days before surgery changes how you heal.

Dr. Knackstedt is a plastic and reconstructive microsurgeon on faculty at Duke, an MD-PhD researcher and a certified functional medicine provider whose research focuses on surgical prehabilitation: preparing the body, mind, and home before surgery, the way we already do with rehab.

In today’s episode, we discuss:

• What prehab looks like for any operation

• The labs she checks

• Which supplements to keep and which to stop (omega-3s do not increase bleeding)

• Hormones after breast cancer

• Why mammograms still beat thermography

• What chemo does to metabolism

• The questions to ask your oncologist before a treatment decision

• How much protein to eat (no standard exists, and the average woman gets 60 to 70 grams a day, well short of the 100-gram floor)

• Why surgery is catabolic and muscle is your reserve

• Carbohydrate loading before the fasting cutoff and why it can reduce pain

• The five-day window that lowered complications and even mortality in head and neck cancer patients

• Why early walking replaced routine bed rest

Connect with Dr. Knackstedt

Instagram → https://www.instagram.com/surgical_recovery/

Website → https://www.clararecovery.com/

Sponsors

• Perfect Amino by BodyHealth, https://bit.ly/4wZgg6N, code LYON20 for 20% off your first order

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Find Dr. Gabrielle Lyon at:

• Instagram: https://www.instagram.com/drgabriellelyon/

• TikTok: tiktok.com/@drgabriellelyon

• Facebook: http://facebook.com/doctorgabriellelyon

• X: http://x.com/drgabriellelyon

• Apply to become a patient – https://drgabriellelyon.com/new-patient-inquiry/

• Weekly newsletter – https://institute-for-muscle-centric-medicine.ck.page

Chapters:

00:00 Prehab saves lives and money. So why isn't it standard of care?

01:05 Meet Dr. Rebecca Knackstedt: Duke microsurgeon and functional medicine provider

05:35 The patient who changed everything, and why good surgery isn't enough

08:34 What prehab is, and the exercises to do before any surgery

12:14 Hormones after breast cancer, rising rates in young women, and real risk factors

18:42 Chemo, metabolic syndrome and why body composition matters

23:13 The end of bed rest, and the labs that matter before surgery

27:04 Mammograms vs. thermography, and absolute vs. relative risk

34:12 Protein before surgery: 2 g/kg, track 3 days, never under 100 g

38:43 Supplements to take, and why "stop all supplements" is wrong

44:40 Preparing the mind: anxiety, sleep, anesthesia depression, expectations

51:21 Red light, saunas, hyperbaric oxygen, wound vacs, scars and pain control

1:04:59 Surgery is catabolic: muscle as your glucose reserve

1:07:34 Carb loading, the 5-day window, probiotics and the surgery go-bag

1:14:15 Why prehab isn't standard of care yet, and why she's hopeful

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

Menopause is changing your body, but the part nobody talks about isn't hot flashes. It's muscle. Women lose lean mass fastest in perimenopause, the loss probably starts closer to 35, and no pill, patch or injection fixes it.

In this solocast, Dr. Gabrielle Lyon explains what estrogen, testosterone and FSH actually do to your metabolism, why a 50-year-old body can still build muscle, and the training and protein protocol to start now.

Join the Menopause Challenge →

https://drgabriellelyon.com/menopause-challenge/

[Use Code 25OFF through Sept 27]

Thank you to our sponsors:

- Rula, therapy covered by insurance → rula.com/drlyon

Find Dr. Gabrielle Lyon at:

- Instagram: https://www.instagram.com/drgabriellelyon/

- TikTok: @drgabriellelyon

- Facebook: facebook.com/doctorgabriellelyon

- YouTube: youtube.com/@DrGabrielleLyon

- X (Twitter): x.com/drgabriellelyon

- Apply to become a patient – https://drgabriellelyon.com/new-patient-inquiry/

- Join my weekly newsletter – https://institute-for-muscle-centric-medicine.ck.page

- Pre-order my new book - https://www.amazon.com/exec/obidos/ASIN/1668085623

Chapters:

00:00 Menopause is changing your body — but it doesn't have to change your life

00:59 The suitcase story: today is about muscle, not hot flashes

01:47 Hormone therapy, yes or no? Why that's the wrong first question

03:36 What menopause is, when it arrives, and 40% of your life after it

04:37 When lean mass really starts to fall — and why testing misses it

06:46 Testosterone vs. estrogen: no two women go through it the same way

08:40 Anabolic resistance: why the muscle-building switch gets sticky

10:31 Estrogen, joints and injury risk (Dr. Jocelyn Wittstein)

13:27 Less muscle, nowhere to put carbs: the lean prediabetic patient

14:19 Falls, fractures, heart disease, and muscle as an early bone signal

16:14 Visceral fat, energy expenditure, fat oxidation and FSH

18:02 Test your blood — and pull the levers you control

19:00 The starting protocol: 2–3 days a week and the movements to keep

20:30 Menopause changes your body, not your life — the Menopause Challenge

Mentioned

- Dr. Jocelyn Wittstein on estrogen, joints and injury risk → https://youtu.be/ILyzNTjZTGI

- Juliet & Dr. Kelly Starrett on floor sitting and mobility → https://youtu.be/QOjzh-711Q0

- SWAN (Study of Women's Health Across the Nation)

- The Lancet Diabetes & Endocrinology review on lean mass and chronic disease

- ESCEO guidance on muscle and bone

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

Your testosterone number matters at every age, but most men never learn what theirs should be. Mayo Clinic urologist Dr. Tobias Kohler explains why ~500 is the target, why 1,000 is already running hot, what 2,000+ does to the heart, and why a randomized trial found lifting without steroids beat steroids without lifting. Plus: the blood test that catches heart risk your cholesterol panel misses.

Dr. Kohler returns for his second appearance (his first, on erections, testosterone and muscle mass, is one of the most-watched episodes in the show's history). This time: why men's longevity is roughly 50 years behind women's; the Princeton IV consensus he co-chaired, which treats ED as one of the strongest predictors of a future heart attack and points young men toward a coronary calcium scan; the 0–12 ceramide blood test that changes with your behavior; how to get a testosterone baseline that actually means something; what redlining to 2,000–3,000 does to the heart, the set point and the skin; Peyronie's disease, Viagra vs. Cialis, the pills-to-implant ladder, sexual rehab after prostate surgery, and a patient who got stronger with zero testosterone.

About Dr. Tobias Kohler

Tobias S. Kohler, MD, MPH, is Professor of Urology at Mayo Clinic, a fellowship-trained andrologist with 25+ years of clinical and surgical experience and 250+ peer-reviewed publications. He co-chaired the Princeton IV Consensus Guidelines on ED and cardiovascular disease, co-founded the EROS penile implant registry, and co-edited Contemporary Treatment of Erectile Dysfunction (2nd ed.).

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

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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.

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
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• 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

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

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

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

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

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

⏰ Chapters:

00:00 - Beginning

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

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

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

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

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

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

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

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

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

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

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

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

24:25 - Closing: Entering the Sarcopenia Era

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

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

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

Get Aldrich Chan’s books here:

https://www.drchancnc.com/books

📱Connect with Aldrich Chan, Psy.D

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

YouTube: http://www.youtube.com/@draldrichan

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

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

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

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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.

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/https://pubmed.ncbi.nlm.nih.gov/41995008/
• Sedentary Behaviors in Today's Youth (AHA) -https://www.ahajournals.org/doi/10.1161/CIR.0000000000000591https://www.ahajournals.org/doi/10.1161/CIR.0000000000000591
• Semaglutide and Body Composition (STEP 1) -https://pmc.ncbi.nlm.nih.gov/articles/PMC8089287/https://pmc.ncbi.nlm.nih.gov/articles/PMC8089287/
• Peak Bone Mass Position Statement (NOF) -https://pubmed.ncbi.nlm.nih.gov/26856587/https://pubmed.ncbi.nlm.nih.gov/26856587/
• Bone Health After Exercise vs GLP-1 Treatment -https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2820308https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2820308
• Resistance Training in Kids: An Umbrella Review -https://pubmed.ncbi.nlm.nih.gov/32757164/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.

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: http://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:

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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
• 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.

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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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.

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

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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/

🙌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

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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.

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