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Dr. Gabrielle Lyon On Reaching Your Body Goals, The Truth About GLP-1's, & The Under Muscled Crisis
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- [00:00]
Dr. Gabrielle Lyon
The following podcast is a Dear Media Production.
- [00:05]
Michael Bostick
She's a lifestyle blogger extraordinaire.
- [00:08]
Lauren Everts
Fantastic.
- [00:09]
Michael Bostick
And he's a serial entrepreneur, a very smart cookie. And now Lauren Everts and Michael Bostick.
- [00:15]
Lauren Everts
Are bringing you along for the ride. Get ready for some major realness.
- [00:18]
Michael Bostick
Welcome to the Skinny Confidential. Him and her.
- [00:25]
Lauren Everts
Something that is really interesting about Dr. Gabrielle is that she identified a problem a long time ago. She noticed her patients weren't suffering from excess fat, they were under muscled. In this episode you can expect to learn all about the role of protein. We talk organ meats, we talk semi glutide, we talk how to strategically use GLP1s and of course the importance of building a strong skeletal muscle system. Dr. Gabrielle, welcome back to the show.
- [00:55]
Michael Bostick
This is the Skinny Confidential.
- [00:57]
Lauren Everts
Him and her. We have the person who is maybe responsible, she can tell us for changing the food pyramid. That is a flex like over cocktails at dinner to be like I change the food pyramid. Tell us about this.
- [01:17]
Dr. Gabrielle Lyon
Okay, first of all, it's a collective effort, right? These dietary guideline changes, which are tremendous, is a collective effort. Okay, Now I've been teaching about protein for the last. How long have we known each other?
- [01:30]
Lauren Everts
Forever. Since we met you with women specifically.
- [01:33]
Dr. Gabrielle Lyon
Too, I think for the last. I've been studying it for over 20 years and then really talking about it over the last 10. Now you have to understand this information is informed by some of the world leading protein experts. And there's probably, I don't know, a handful of them, maybe four. One of them happens to have been and is my mentor, Dr. Donald Lehman. So as the committee was coming together, there was nine individuals on the committee. They had individuals for protein, for fat, for processed foods. I worked very hard to be able to help visibility and positioning for Dr. Donald Layman and he is on the guidelines and he wrote the protein section of the dietary guidelines with his colleague.
- [02:20]
Lauren Everts
So wait, so what was the, the pyramid to start with and how have you changed it?
- [02:26]
Michael Bostick
Like it was like all upside down. It was like all sorts of breads and grains and carbs and like not like meat was like a very small portion at the top.
- [02:32]
Lauren Everts
So what did you do?
- [02:34]
Dr. Gabrielle Lyon
Well educated about protein and then was able to position some of these world class scientists, specifically Don Layman to be able to be involved. Because here's the thing, and I think that you can appreciate this with the velocity of social media information spreads so fast, doesn't matter if it's right, doesn't matter if it's wrong. For example, Dr. Atkins, you've heard about the Atkins diet. Dr. Atkins spent a career, 40 years of a career, to be able to push through to the mainstream. Okay, 40 years. Now someone could go on TikTok and in three days, if they have millions of followers, that now becomes the new fad. And there's very little differentiation between truth and fiction. Why do I say that? Because there are career scientists and most of the career scientists shy away from social media. They are doing the work. They don't have a bridge to be able to get their science out there. And that's part of the challenge. So I would say one of my primary roles was educating, but also being able to close the gap between career scientists and those that are involved in spreading the message and those involved in being able to get it out there.
- [03:53]
Lauren Everts
Can you tell by looking at someone if they're getting enough protein?
- [03:58]
Dr. Gabrielle Lyon
You may. Again, this is not science. But some of the things when I think about someone who isn't getting enough protein and you both have seen this, maybe their hair is really brittle, their skin isn't very bright, maybe it's dry. Sometimes you might see vitamin B deficiencies. You see it around their mouth. They see this kind of periorbital dermatitis, probably over time, sarcopenia, decrease in muscle mass.
- [04:23]
Lauren Everts
How much protein should women get every single day? And why is it so important to get that protein every day?
- [04:31]
Dr. Gabrielle Lyon
Women should not get less than 100 grams of protein a day. Below that, you are at risk. You are at risk for being able to, number one, age optimally. But also, what about recovery and repair? Yeah, that is the bare minimum. And frankly, we've now been able to change that in the conversation.
- [04:51]
Lauren Everts
What does that look like to you? 100 grams. When someone comes to you and they feel overwhelmed, if someone's listening, what is 100 grams like?
- [04:59]
Dr. Gabrielle Lyon
Quick, easy. Okay, let's break it out into. How about two meals a day? Okay, two meals a day. First meal, we'll call it a meal. Busy mom running around crazy. Have a protein shake and maybe two eggs. A 25 to 50 gram protein shake. You're set that first meal. Now you're 50, 50% there.
- [05:20]
Lauren Everts
So two eggs is just. So I'm clear, 12 grams. And then 50 grams of protein is two scoops. And you like whey, I'm assuming Whey.
- [05:28]
Dr. Gabrielle Lyon
Okay, yes. If someone doesn't want whey, there's other options. These rice pea blends, again, it's all about the amino acids. But if someone is going to want to set their body up for metabolic success and also decrease their Hunger. The first meal, I would argue is the most important. That first meal of the day. And it doesn't have to be at 8am but that first meal. And maybe it's a 25 gram protein shake and then an extra little added protein. Maybe it's a Greek yogurt too.
- [05:56]
Lauren Everts
Before lifting or after lifting, doesn't matter. Before coffee or after coffee?
- [06:00]
Dr. Gabrielle Lyon
Well, coffee always comes first. I mean, we can agree on that.
- [06:03]
Lauren Everts
I'm just wondering if you. Maybe you have to have it before and then let's finish with what the other meal is. Because you only gave one meal first off.
- [06:11]
Dr. Gabrielle Lyon
I don't care when someone has coffee. Personally, I need a caffeine IV to get ready. I mean, the joke is I can drink enough caffeine to kill a draft horse. Not funny, but true.
- [06:21]
Lauren Everts
Okay.
- [06:22]
Dr. Gabrielle Lyon
The issue about protein and training, it doesn't really matter as long as you're getting it in. I know that there's a lot of conversation around that, but if we were to look at the science, it's really that protein in a 24 hour period. Whether you want to have protein before you train or you want to have it after, as long as you're getting it in, this is most ideal.
- [06:40]
Lauren Everts
Okay, and what's the other meal that you're having that's going to give you the 50 grams?
- [06:44]
Dr. Gabrielle Lyon
If you don't eat a lot. That last meal before you go into an overnight, fast before you go to bed is critical because think about it, when you're sleeping, hopefully you're not eating and your body is in this catabolic state, it's breaking down. That last meal before you go to bed is, is arguably almost just as important. So I would say the first meal and then that last meal and really getting that between 30 and 50 grams of protein is what you want to be targeting. And that could be steak. Maybe it's a five ounce steak. Maybe it's a bigger piece of salmon or some kind of protein. The way I like to think about it. And this is exactly why I wrote that playbook. Just so you know, how do we take the science and make it very applicable? If you think about a plate, one third should be high quality protein. One third of that plate should be fruits and vegetables. And then one third of that plate can be starchy carbs. If you're training, super easy.
- [07:43]
Michael Bostick
Yeah, I think like the, it's, it's funny because we, we joke on the podcast like a lot of I grew up training and doing weight training and it's like as a guy in the gym, trying to build muscle, you knew, like, you learn about these things really early. Like, if you're, if you're hungry and you're going to grab stuff to crash and like, kind of have that junk. If you eat a bunch of prote or drink a protein shake before, you don't want the junky stuff after because you get satiated. We've talked about it on the podcast. So I think, like, you know people, if they're not eating enough protein, you reach for those starchy things or those sugars or those bad foods, where in the reverse, if you're getting a bunch of protein, you actually don't want those things. Which is why when we go to dinner, I was like, why don't you want the dessert or this or that? I was like, well, I already just had a shitload of protein. Like, my body just doesn't want that stuff.
- [08:22]
Dr. Gabrielle Lyon
What you just talked about is the protein leverage hypothesis. And the protein leverage hypothesis is this idea that we dilute our calories by. By eating a bunch of carbohydrates and processed foods, in essence, to try to get that protein need met. Dietary protein. And protein is the most essential macronutrient. You need more of it as you age. You cannot make it. You must get it from the diet. You have to get that piece right. Otherwise your body has somewhat of an inherent knowing. I'm sure you've heard people say, oh, I'm just craving a steak, or I'm just craving fill it in. Your body requires those essential amino acids for a number of things, not just muscle. But think about gut health. Your body requires threonine, which is an essential amino acid for mucin production for the gut. But if we focus on the needs of muscle and you hit the targets of muscle, everything else falls into place. And when you think about satiety, which is what you were saying, GLP1s are hot topic. Dietary protein, at around 30 grams, generates a hormone release, a gut peptide hormone release, and one of those is GLP1. For the last 50 years, the conversation has been all about obesity, the obesity epidemic, this obesity crisis. It's been all about what we have to lose, never about skeletal muscle as an organ system, about what we have to gain. It is an organ system, just like the heart is part of the cardiovascular system. Skeletal muscle, beyond aesthetics, beyond mobility and strength and all these other aspects. It is our focal component for health and wellness and for aging. Well, we have to have healthy skeletal muscle. And if we reprioritize the conversation based on something we have to gain versus something we have to lose. We can very proactively begin to solve these conversations and these problems. And then one last thing on that. What about our children? One third of children are either pre diabetic or diabetic. I mean, that's a third of our children. It's horrendous. I'd much rather teach them to have good standards now, thank you. Than try to break old behaviors later on.
- [10:49]
Lauren Everts
I'm a big organ meat fan. What is your feelings on that?
- [10:56]
Dr. Gabrielle Lyon
Very nutrient dense, I think.
- [10:58]
Lauren Everts
I think it's a such a beauty hack that people have not tapped into. I swear it's grown my hair. I used to have extensions, short, blonde, fried hair. It's grown my hair. I think it's helped with my skin, my energy. I ate organs while I was pregnant. I love them. But people tend to be like, I think it's intense. But what is your opinion?
- [11:23]
Dr. Gabrielle Lyon
Organ meats are amazing. In the US we typically just eat muscle meat. And I hate to say these things, I don't want to gross anyone out, but gross us out. Yes. I am so sorry. Skeletal muscle is one form of protein, but organ meats that are high in all the fat soluble vitamins and iron, they are. It's like the ultimate multivitamin.
- [11:47]
Lauren Everts
My friend Jessica is making me a heart for Valentine's Day.
- [11:53]
Dr. Gabrielle Lyon
A heart of wise.
- [11:54]
Michael Bostick
What kind of animal?
- [11:55]
Lauren Everts
I think it's a heart. I want to say deer or elk, but she's bringing me a heart, like, and we're going to eat hearts together.
- [12:04]
Dr. Gabrielle Lyon
Michael's like, I'm totally not going to be.
- [12:06]
Lauren Everts
No, she's going to make you eat one. I think. I think she's going to make you eat one.
- [12:09]
Michael Bostick
Just so you know, I mean, if like my brain immediately with all this stuff, it just goes to like all the things that we're consistently trying to supplement for all these supplements we're buying off the shelves to try to get these things. Nature provides all of these things in these, in these forms. Right. I think we've largely gotten away. I mean, if you would have gone to someone 200 years ago and told them, hey, you're eating like, they would look at you strangely if you were like, I throw that away or I don't eat that. Right. That's absolutely. A lot of. A lot of cultures would hunt and look specifically for those organs because they knew what the benefits were.
- [12:42]
Lauren Everts
Is there an organ that you like the best or is it not the liver? The liver, yeah. I think that's my favorite too. That Liver.
- [12:48]
Michael Bostick
Heart's a little. I got to think about the heart.
- [12:50]
Lauren Everts
No, she's going to make you eat it.
- [12:51]
Michael Bostick
I'll eat it.
- [12:51]
Dr. Gabrielle Lyon
Probably CoQ10. It has, I mean, it does have great nutrients, but the liver, again, it has all of those fat soluble vitamins. In our practice, I still see patients. In our practice, if we see a woman that has low iron, one of the things that we recommend for her is eating liver.
- [13:08]
Lauren Everts
But only once a week, right?
- [13:10]
Dr. Gabrielle Lyon
Yeah.
- [13:10]
Lauren Everts
Okay, because you don't want to eat too much.
- [13:13]
Michael Bostick
Switching to your practice a little bit because you still do see patients. What is a common denominator you're seeing with most new patients that. Not existing patients, but new patients that come to you and say, okay, I want to, like, I want to figure my life out. What are the things you're seeing?
- [13:26]
Dr. Gabrielle Lyon
Well, from a medical perspective, definitely body composition. With the increased use of GLP1s, we are now able to treat obesity. But we're swapping the obesity epidemic for an epidemic of sarcopenia. It's really two sides to the same coin. And then when people come off these GLP1s, they are now smaller, they put the weight back on and they've lost more muscle obesity to sarcopenia for sure. And that is definitely something that we see. And really focusing on treating skeletal muscle, being able to rebuild their body composition is huge. I mean, we see a whole bunch of other things. But as I begin to think about what is probably one of the things that we're seeing with the biggest shift and it's with the use of GLP1s.
- [14:12]
Michael Bostick
What about deficiencies? What are most people deficient in when they first come to see you?
- [14:16]
Dr. Gabrielle Lyon
Women, typically iron. We see a lot of iron deficiency. And iron deficiency isn't just diet. For example, if someone has a parasite, one of the most common causes of anemia worldwide is hookworm or some kind of helmet infection.
- [14:33]
Lauren Everts
Is anyone, in your opinion, using GLP1 strategically? Because we've heard so much, so many different things on this show. Is there a way to use it in a way that makes sense?
- [14:43]
Dr. Gabrielle Lyon
We use it all the time in clinical practice.
- [14:45]
Lauren Everts
Okay, and what do you recommend if someone wants to use it?
- [14:49]
Dr. Gabrielle Lyon
Well, it depends on what they need. Meaning are we treating someone for type 2 diabetes or obesity? Or are there various other off label uses? For example, perhaps this individual has inflammation or. Or even this. How about this? We were talking about this before. When I was in residency, I was probably 35 pounds heavier than I am now. I showed Lauren a picture. It's unrecognizable And I'm a very small person, maybe 110 pounds. And at the time I was using food to really self medicate, I was up for 24 hours. I'm on call, I'm eating the graham crackers at the nursing station. I couldn't regulate my intake, I was so stressed. And again, the criteria for the use of GLP1s, everyone has their opinion. There's the clinical, the guidelines of how overweight someone would be, or the use of with type 2 diabetes. But what about the person that is maybe 10 to 35 pounds overweight and wouldn't necessarily count as suffering from obesity, should they be allowed to use it? And had I had access to it, then it probably would have changed the trajectory of the next three years in a positive way.
- [16:12]
Lauren Everts
Yes, but how do you mitigate that?
- [16:16]
Dr. Gabrielle Lyon
You train.
- [16:17]
Lauren Everts
You train. So you're telling people, if, let's say there's a, a client that you have, you can use a GLP one, but you have to train and eat protein.
- [16:25]
Dr. Gabrielle Lyon
You have to get the lifestyle composition stuff right. If that is not right, you're going to circle the drain.
- [16:31]
Michael Bostick
Realistically, fast forward. For someone that gets into later years and has sarcopenia, like what. What ends up happening to those people?
- [16:39]
Dr. Gabrielle Lyon
Sarcopenia, we've seen what that looks like to frame it up for the viewer or the listener. It's kind of that more frail person you've seen, perhaps your grandparents all of a sudden get thinner and smaller and almost disappear. That's what I think about when I see sarcopenia.
- [16:54]
Michael Bostick
That's when you hear those stories of an elderly person falling, breaking their hip and then dying. And they'll recover from.
- [16:58]
Dr. Gabrielle Lyon
Yes, that's exactly right.
- [16:59]
Michael Bostick
They don't have the muscle to protect them.
- [17:00]
Dr. Gabrielle Lyon
Yes. The primary way to prevent against that is training, is really resistance training. There's no way around it. People will say, well, I walk and isn't that great? Yes, it's great. Pilates is a great yes. However, I think if we know that there is this aging phenomenon, skeletal muscle changes, that tissue changes. The best way to build it and maintain it is to add in resistance training. There's a million different ways to get it right, but there's only one way to get it wrong.
- [17:32]
Michael Bostick
We were in the. We were traveling the other day and I slipped when I got out of the shower, embarrassingly enough.
- [17:38]
Dr. Gabrielle Lyon
It's not funny. I'm not trying to laugh.
- [17:39]
Lauren Everts
It's out of control.
- [17:41]
Michael Bostick
I slipped.
- [17:42]
Lauren Everts
It's like living with a geriatric. I've fallen and I can't get up.
- [17:45]
Michael Bostick
I slipped and fell. If somebody would have seen me in this position, it would have been humiliating. Never. Like, we would never see me in this position. But I landed and I thought to myself, I'm like, this is what happens to people. And if you don't have muscle to protect, you break a bone, you can't get up, you can't catch yourself, or you take a fall that you just can't recover. I mean, I think that's a common story. And it sounds like, oh, that wouldn't happen to me. But we all know of elderly people that fall and die, go into a coma, whatever. And I think, like, that after having that, I'm like, oh, shit, it can happen easier than you think.
- [18:16]
Dr. Gabrielle Lyon
And you guys are fit and young. We're using GLP1s now, which, by the way, I'm in full support. But what does the data show in terms of weight loss? People can lose 14%, 24% their body weight.
- [18:31]
Michael Bostick
Wow.
- [18:32]
Dr. Gabrielle Lyon
It's not all fat. You accelerate the loss of muscle. And GLP1s, I think we're going to find that they're actually good for muscle because part of muscle we're talking about, it's not just how much, but it's also the health and the quality of that tissue. GLP1s, I think, help improve the quality when combined with resistance training. There's something called imat. I don't know if you've heard of it. It's intermuscular adipose tissue. Now, if you think back to the steak, it's like a filet versus a wagyu. You want your muscle to look like a filet rather than a wagyu steak. And I think that this is really part of what drives metabolic disease, insulin resistance, diabetes, cardiovascular disease, that we're not looking at. We're not actually looking at the quality of the muscle tissue. And I think that GLP1s are going to show and prove to support, support muscle health in that way by reducing that fat in the muscle. Now, this acceleration of aging, I think is really important because the listener or viewer is probably thinking, well, GLP1, this is so amazing. And I would say yes, however, because it allows for such significant weight loss, if you do not protect muscle, then you might not have to be geriatric to fall and break a hip. Okay, it can happen. I. I do believe that we are at the precipice of a different kind of epidemic that we've never been before because we've never had access to these medications in the same way.
- [20:05]
Lauren Everts
You are so right about this. I'm starting to see it in young women who are using GLP1s and not lifting weights and using protein. It's a look like, like they've lost a lot of weight. I think that's what I'm seeing.
- [20:17]
Dr. Gabrielle Lyon
Yes.
- [20:18]
Lauren Everts
It's a different epidemic. It's like everyone got so thin, but then they're not putting on the muscle.
- [20:23]
Michael Bostick
Imagine if you've never been taught about proper protein intake and then you've definitely never been taught about weightlifting and putting on muscle and then you get access to these tools and you drop all this weight. That's really like, it's a really hard deficit to come back from because all of a sudden you've lost all this weight, all this muscle. You don't understand protein intake. And then you also don't know how to weightlift. Like you're. The deck is now stacked against you.
- [20:44]
Dr. Gabrielle Lyon
And then what about bone density? And this is where I think that we're really in for trouble. Low bone mass. One of the indicators perhaps, meaning how could you identify it early, is low muscle mass. And if we accelerate the loss of muscle and we decrease our high quality protein intake and perhaps these people are not training, we are going to see an increase in osteoporosis and osteopenia that we have never seen before. Again, this is. We are now entering a new landscape. And that's why I'm really happy about these new food Guide Pyramid. This new food Guide pyramid is. And people have all sorts of opinions about it.
- [21:23]
Michael Bostick
Oh, yeah.
- [21:23]
Dr. Gabrielle Lyon
But you cannot argue that whole high quality foods are important. And here's who it affects. The food Guide Pyramid. Here's who it affects, or these dietary guidelines. It affects any institution that receives federal.
- [21:38]
Michael Bostick
Funding because they were receiving funding for a faulty food pyramid.
- [21:43]
Dr. Gabrielle Lyon
Right? Military schools, nursing homes. Their decisions are informed by the dietary guidelines.
- [21:52]
Lauren Everts
Wow.
- [21:52]
Dr. Gabrielle Lyon
No more Meatless Monday, friends.
- [21:57]
Lauren Everts
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- [24:54]
Michael Bostick
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- [26:27]
Lauren Everts
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- [28:13]
Michael Bostick
We have school age children and the schools are great. Like you know, and they're trying really hard but you go into the cafeteria and you see what's being provided to the kids.
- [28:23]
Lauren Everts
I've never seen anything like it. I honestly don't believe it.
- [28:26]
Michael Bostick
I'm just making a commentary on the things that we've learned to feed our children ourselves over years of doing this show and taking care of ourselves. Like I look at that food that's in that school cafeteria, I'm like, there's no way my child can eat that stuff. Like there's no way I would feed them that stuff in my own home. But to your point, the schools are being funded in that way and that's the kind of food that they can then provide from that funding.
- [28:47]
Dr. Gabrielle Lyon
And they have to comply with this shift in the dietary guidelines again. We have to build stronger, more resilient humans and that starts with ourselves. But it's really are children and with these new changes it reprioritizes health as opposed to thinking about just preventing deficiencies and what becomes even more critical when we're young. We're shaped by our environment, by what we think. I don't want my son to spend 40 years trying to unlearn poor eating behaviors because that's what he was exposed to. This is a real opportunity.
- [29:28]
Michael Bostick
I mean think of how crazy it is back in the day. You go to the hospital for some sickness or illness and they would give you like a Huge thing of jello.
- [29:34]
Dr. Gabrielle Lyon
It's still happening.
- [29:35]
Lauren Everts
It does still do that.
- [29:35]
Dr. Gabrielle Lyon
So it's still happening.
- [29:36]
Michael Bostick
If you think about it, it's like, let me give you a giant gelatin sugar bomb while you're fighting some sickness.
- [29:42]
Lauren Everts
Don't even get me started.
- [29:43]
Dr. Gabrielle Lyon
That should only happen on spring break.
- [29:45]
Michael Bostick
But that's like.
- [29:45]
Lauren Everts
But that's like, I want my jello in a shot.
- [29:48]
Michael Bostick
But it's crazy if you think about it. I mean, I remember going and I'd visit, like, my grandparents in the hospital as they got older, and they'd be like. They'd be like whipped cream with jello. And I'm. As a kid, you're excited, but when you think about it now, it's. I can't believe that's. The things that you're feeding to people.
- [30:01]
Lauren Everts
When they're ill. Are you raw dogging?
- [30:06]
Dr. Gabrielle Lyon
What's that?
- [30:07]
Lauren Everts
It says right here that you're doing device free walks. That the new name for that?
- [30:12]
Michael Bostick
I don't think you understand.
- [30:13]
Lauren Everts
Have you guys not seen Paul Saladino's raw dogging?
- [30:16]
Dr. Gabrielle Lyon
Raw dogging is when you're inside that chest. We have to redefine these.
- [30:21]
Lauren Everts
Okay. No, Ra. Raw dogging has been redefined by Paul Saladino. He talks about.
- [30:26]
Michael Bostick
I don't know if you could just redefine raw dogging.
- [30:28]
Lauren Everts
It's all over the Internet. You sit without any devices, and you just sit and you sit in nature and you take it.
- [30:36]
Michael Bostick
There was a trend where these guys would get on a flight and be like, I'm raw dogging the flight again. He's saying that a lot.
- [30:42]
Dr. Gabrielle Lyon
Definitely not parents.
- [30:43]
Lauren Everts
I mean, what does raw dogging mean again?
- [30:45]
Michael Bostick
Raw dogging means like, you're going in without any protection.
- [30:47]
Dr. Gabrielle Lyon
Yeah. You know what I mean? Like, wink, wink.
- [30:49]
Lauren Everts
It's changed now. The name's changed.
- [30:51]
Michael Bostick
Yeah, but they're now saying, like, in this context, Raw dogging a flight is like, you sit there, no book, no music, no material.
- [30:58]
Dr. Gabrielle Lyon
It sounds like a dream to me.
- [30:59]
Lauren Everts
It's like medicine.
- [31:00]
Dr. Gabrielle Lyon
I just signed me up. I'm ready to go.
- [31:01]
Lauren Everts
That's why it says on my notes that you love device free walks. That's raw dogging your walk.
- [31:06]
Dr. Gabrielle Lyon
Okay, do a post on this.
- [31:08]
Lauren Everts
It's gonna go viral. You should say, I'm raw dogging. Are you? Hi, I'm doctor.
- [31:13]
Dr. Gabrielle Lyon
You know, you're. You're a genius.
- [31:16]
Michael Bostick
The content will get attention.
- [31:17]
Dr. Gabrielle Lyon
Here is the reality. We are always looking for comfort. We have a culture defined on seeking more comfort as opposed to seeking more friction. When we seek friction, why does this even matter? Is. I. I do think that we have to become a bit tougher. How do we do that? You have to practice it.
- [31:35]
Lauren Everts
You have to. Raw dog.
- [31:36]
Dr. Gabrielle Lyon
You have to. You have to. Raw dog. I cannot believe I'm saying that. Yes. My. If my mom listens to this, she's going to die. But we create more friction through our environment and our behaviors. How can you do that? Raw dogging would be a way for many people to create friction. And I put this. Where this came from is this playbook. The forever strong playbook shows you ways and highlights ways to actually make your life harder, not easier.
- [32:05]
Lauren Everts
Like what?
- [32:06]
Dr. Gabrielle Lyon
Raw dogging.
- [32:07]
Lauren Everts
Okay.
- [32:08]
Dr. Gabrielle Lyon
Having conversation with someone that you don't want to have. And that's difficult. Deciding that you. Instead of having any kind of packaged food, just you pick it. You create something where, let's say you can't use the microwave or anything else. You have to prepare again. That's kind of like a. Whatever one.
- [32:27]
Lauren Everts
But what about this morning? Getting in a freezing cold, cold plunge when it was freezing out.
- [32:32]
Dr. Gabrielle Lyon
Yes.
- [32:33]
Lauren Everts
That was uncomfortable.
- [32:34]
Dr. Gabrielle Lyon
That's. That's another one. Flipping a coin. I see you like coffee flipping a coin. Heads, you get to go into that coffee store and actually buy the coffee. Tails, you don't.
- [32:42]
Lauren Everts
Okay.
- [32:43]
Dr. Gabrielle Lyon
Training without music.
- [32:45]
Lauren Everts
I love training without music.
- [32:46]
Dr. Gabrielle Lyon
You do? Well, you do have kids. I mean, I understand.
- [32:48]
Lauren Everts
Oh, it's kind of meditative.
- [32:50]
Michael Bostick
No, she. You would not like lifting with Lauren. She puts on, like, bossa. Bossa nova, and then we have to go deadlift. And I'm like, this is just.
- [32:56]
Lauren Everts
I don't want to listen to, like, shove it up the ass music.
- [33:01]
Michael Bostick
I don't know what kind of music you're listening to.
- [33:03]
Dr. Gabrielle Lyon
Raw dog and shove it up. Yeah, this is a lot.
- [33:05]
Lauren Everts
She's. No, there's. There's. Sometimes the gym has, like, intense music. That's so gnarly.
- [33:11]
Dr. Gabrielle Lyon
It is.
- [33:12]
Lauren Everts
I'm trying to get my cortisol down while I lift.
- [33:15]
Dr. Gabrielle Lyon
Let me share with you how one way that my husband creates friction and I cover this in the playbook. There's emotional friction. There's mental friction. There's physical friction. We have to invite these things in. Yes. A cold shower. Yes. A ice plunge. Yes to all the physical. Now here's another level.
- [33:33]
Lauren Everts
Okay.
- [33:34]
Dr. Gabrielle Lyon
We live in Texas, and Texas storms are something else.
- [33:36]
Michael Bostick
Yep.
- [33:37]
Dr. Gabrielle Lyon
Right. And four in the morning, my husband is making so much noise. He's waking me up. He's waking the kids up. And I'm like, what are you doing? He's like, well, Honey, I gotta get ready to go to work. I'm like, sweetie, you don't wake up for another hour. What are you doing? He said, well, I committed to myself. I run to work every day.
- [33:57]
Michael Bostick
Oh, God.
- [33:58]
Dr. Gabrielle Lyon
I said, that's great, but it's like a monsoon outside. He said, well, what kind of man would I be if I only committed to my standards when it was easy?
- [34:08]
Lauren Everts
Hold on. But I have a couple questions for your husband. Why does the whole house have to wake up with this monsoon run?
- [34:13]
Dr. Gabrielle Lyon
I agree with you. Because he in an.
- [34:15]
Michael Bostick
He's up.
- [34:16]
Dr. Gabrielle Lyon
He's a monsoon. We need to know that.
- [34:17]
Michael Bostick
We need people to know that we're. We're up.
- [34:19]
Dr. Gabrielle Lyon
Yeah, I don't understand that. I don't understand that. However, what he was doing, I thought was amazing. The reason he had to go so early is because he had to wrap the gear in waterproof stuff, know that he has enough time to change and have it showered and have it all together. So he had to go there an extra hour early. To me, this is friction and annoying. And again, what does this do? It creates capacity.
- [34:44]
Michael Bostick
It's making the commitment. Even though, like. But especially when it's not easy. It's like, what's the point?
- [34:48]
Dr. Gabrielle Lyon
Especially when it's not easy. And when we start to learn how to do that, it's the same as going to the gym. It's just a different kind of workout.
- [34:56]
Lauren Everts
So the theory is, is when you just sit in silence and you do nothing and just look at nature, that's creating friction. Correct.
- [35:02]
Dr. Gabrielle Lyon
For some people.
- [35:03]
Michael Bostick
I had a former business.
- [35:04]
Lauren Everts
I know. I'm like, ah, that sounds.
- [35:05]
Dr. Gabrielle Lyon
I know, like, sign me up.
- [35:07]
Michael Bostick
I was younger in my career and we were working on something, and like, anything that anyone, like any. Anything you do that's worth doing, it's hard. It's not easy. Right? And I remember I complained to her and I said, oh, my God, this is so hard. And she looked at me, she's like, yeah, of course it's hard. Like, what are you whining about? Like. Like, why do you expect to get these great results without it being hard? And I think to your point, we live in a time when we think that comfort should be the default. Right? And whenever we get out of that comfort zone, we're like, well, something's wrong. I actually, like, tend to disagree and say, like, if you're com. If you're comfortable, that's when things might be a little bit wrong.
- [35:42]
Lauren Everts
Your theory is to do the right. Your theory is to do the hard thing. It Will increase your strength, capacity and resilience. So you want us to pick the hard thing.
- [35:53]
Dr. Gabrielle Lyon
If you do the hard thing now, life will be easier.
- [35:56]
Lauren Everts
How do you apply that to your own life? Give us tactical tips.
- [36:00]
Dr. Gabrielle Lyon
Okay, I set standards for myself. Okay, I set training standards, nutrition standards, time standards with my family and with my friends and within my profession. Meaning it doesn't matter if I've been working, I don't know, three weeks straight. If I set a standard for what I'm going to execute on, I do it. I don't go based on my feelings. For example, it's been a very busy season with this book and I have two kids. I purposefully don't have full time childcare. And I also have a man child who's in surgical residency. He's in his third year of surgical residency in a second career. I still keep up my commitments to training. It's four days a week no matter what. Doesn't matter if I was up because Shane is kicking me in the morning because it's four in the morning or our son is still sleeping with us. Doesn't matter. I'm still executing on these standards that I set for myself and also nutrition standards and picking at least one extra hard thing to do a day. Doesn't matter.
- [37:14]
Lauren Everts
Like give me an example of a hard thing.
- [37:17]
Dr. Gabrielle Lyon
Like I said, it's been a very busy season. I don't want to spend an extra hour at night reading data and research. I want to just chill and watch Landman. But I don't. I finish what I need to do. It would be so much easier. It's extra reading. I committed to extra reading. I don't have to do that. I just want to go to bed instead of stay up till 1 and then wake up at 6.
- [37:43]
Lauren Everts
This is why they say life is choices though.
- [37:47]
Dr. Gabrielle Lyon
Yeah.
- [37:47]
Lauren Everts
Because doing the hard thing ends up making your life easier. It's so interesting, isn't it? The easy choice at first makes your life harder in the long run.
- [38:01]
Michael Bostick
It's much easier to max out your credit cards and not save anything and get instant gratification than it is to be disciplined. Live a little bit less than you'd like to and set the money aside for it. But it's easier to spend the money and to not save.
- [38:15]
Dr. Gabrielle Lyon
I think that you guys could probably relate to this is when you live a life that you're constantly creating hard things then you have to become creative at pushing yourself. Comfort kills and you have to always be cultivating that capacity in some way or another. One of the things that I have seen with, within my own practice, with other patients and also my friends is they're always pushing and that becomes the normal.
- [38:44]
Michael Bostick
It's a default.
- [38:45]
Dr. Gabrielle Lyon
It's a default to always push. And you have to really ask yourself, am I really challenging myself? Because you become good at doing hard things.
- [38:54]
Lauren Everts
It's also hard too, sometimes when you like to push to understand that maybe other people don't like to push. That's been hard for me to understand that, like, I can't control how hard other people want to push. I can just be a good example as best I can. And if, if, you know, friends or family want to push that hard, it's up to them. It's not up to me projecting my opinion onto them. That's been difficult for me. I'm sure you can relate.
- [39:23]
Michael Bostick
You've seen this art. There's an article that came out that I'm. I'm apologize to the writer because I can't remember who wrote it, but it's going crazy on X right now. But it's like 41 million views. And the article is about how to change your life in a day. And it's a really long article. People can probably search it and find it because it, you know, it's being received very well. But one of the things in the article is that it's talking about goals for the year. And it says, well, the problem is, is like the speaker or the author or the bodybuilder or the CEO, they don't like, set a goal and then have to amp themselves up to get there. They become that person ahead of time and they do things that an individual that would be in that position would do regularly. Like, meaning, like they don't just like, sprint towards losing 30 pounds and then stop and go back. It's like they change their whole way of life and they choose, like, that that's the new default state for them, right? Like, that might mean they're getting up early. That might mean they're training four days a week. That might mean they're reading extra at night. But it, like, becomes who you are. It's not like something you move in and out of. In order to make these changes and achieve these kind of goals that we want and we tell ourselves we want, you literally have to change your default state and become somebody who just does those things.
- [40:29]
Dr. Gabrielle Lyon
It is a good point. And in order to do that, you have to be really discerning. Right now we live in a world of distraction, and it's very easy to become Distracted. Distracted by our own thoughts that don't matter. Distracted by the phone that beeps, you name it. Distraction is everywhere. The people that become really successful, and I don't mean just monetarily successful, I would say even health wise, those that are able to manage their discernment, it's.
- [40:59]
Lauren Everts
The most important thing to be able to manage your attention and where your attention goes, it's almost probably you're right, it's. And nowadays because it's so distracting and it's so loud, if you can manage your attention and put it on the right things, that is a big hack to becoming successful. And it's hard. You know what helps me? Bite size amounts. So I used to think if I wanted to write a book, I had to sit down for seven hours a day and write a book. What I've realized and you, you could tell us is to write a book, it's actually 45 minutes a day, every day. And you show up and it's kind of like training, it's like reps and you just keep showing up even when you don't want to. And 45 minutes doesn't feel as overwhelming as seven hours. The bite sized bits add up.
- [41:45]
Michael Bostick
Consistency.
- [41:46]
Lauren Everts
Is that how you approach this or were you someone who sat down and did it all at once?
- [41:51]
Dr. Gabrielle Lyon
It depends on what was happening. But I was very structured and I need more than 45 minutes for me personally, because for the first 45 minutes I'm bitching and complaining in my mind about sitting down to write the book before I have to go train on Monday. By Sunday night I'm bitching and complaining about it. But I expect that I'm very well prepared for my own human weakness. I tend to work in chunks, typically between one to three hour chunks.
- [42:19]
Lauren Everts
Okay, so is that how that's how you approach the book? You would work from one to three hours a day?
- [42:23]
Dr. Gabrielle Lyon
Well, this book was the book I originally wanted to write. And as you guys know, pretty much that first book has to be what the publishers want or your main message. But I wrote the Playbook because people need a tactical field manual.
- [42:39]
Lauren Everts
Yeah.
- [42:39]
Dr. Gabrielle Lyon
And I was sitting there thinking they.
- [42:41]
Michael Bostick
Want the details from you.
- [42:42]
Dr. Gabrielle Lyon
Yeah. And also I was thinking, why are there so many health and wellness books? It's either health and wellness books over here and then mindset books over here. But the reality is you have to get the mind piece right to be able to take the next right step. There's a gap between interest, being interested and then taking action.
- [43:03]
Lauren Everts
What are some red flags of people that you Work with that. You see. Need a shift. And what are the shifts that you recommend?
- [43:12]
Dr. Gabrielle Lyon
It's very hard to teach someone if their mind is already made up.
- [43:16]
Lauren Everts
Yeah, yeah.
- [43:19]
Dr. Gabrielle Lyon
If they come to me and they sit down and they say, I am sick, I'm never going to get better. I'm always going to have this chronic fatigue. X, Y and Z. They've already made up their mind.
- [43:30]
Lauren Everts
Yeah. So do you try to go back at that or do you just say, you know what, you've made up your mind and this is what. This is the narrative.
- [43:39]
Dr. Gabrielle Lyon
I will stop at nothing to get them better.
- [43:42]
Lauren Everts
So you say, like, let's change your mindset.
- [43:45]
Dr. Gabrielle Lyon
Maybe not directly. Yes, I will. But typically the most effective changes come from something internal. And rather than telling them to do it, how do I help? Lead them into a reorientation to a different belief system. Because typically it's just habit, what we're thinking. It's just habit. We don't reevaluate those thoughts in a moment. But you can.
- [44:11]
Michael Bostick
Speaking of hard things, this is going to get the men and maybe some of the women's attention. Erectile dysfunction, low muscle quality. Yeah, you've talked about it.
- [44:19]
Lauren Everts
So people can't get a boner if they don't have muscle.
- [44:23]
Dr. Gabrielle Lyon
40 of men by the age of 40 have erectile dysfunction. 40%.
- [44:28]
Michael Bostick
Wow.
- [44:28]
Dr. Gabrielle Lyon
50% of men by the age 50 have erectile dysfunction.
- [44:33]
Lauren Everts
So they're on Viagra.
- [44:34]
Dr. Gabrielle Lyon
No.
- [44:35]
Michael Bostick
Maybe she's saying that you will have erectile dysfunction by that.
- [44:38]
Dr. Gabrielle Lyon
50 of men by the time they hit 50 have erectile dysfunction.
- [44:41]
Lauren Everts
Wow.
- [44:42]
Michael Bostick
And you're saying that's linked to low muscle quality?
- [44:45]
Dr. Gabrielle Lyon
I was senior author on a paper. I don't know if you know this, but I still do research. I see patients, but I'm still actively involved in doing research. This is a shout out to my colleagues at Baylor. By the way, Dr. Mohed Khera coined the term sex span. Should definitely have him on sex span. He helped write the testosterone guidelines. This guy is a G. So sex.
- [45:06]
Michael Bostick
Span meaning, like, I don't want to go how long you're able to continue to.
- [45:10]
Dr. Gabrielle Lyon
Yes.
- [45:10]
Michael Bostick
Okay.
- [45:11]
Dr. Gabrielle Lyon
But your health of.
- [45:12]
Michael Bostick
I would love to talk to him.
- [45:13]
Dr. Gabrielle Lyon
He's extraordinary. Been on my podcast, by the way. Anyway, we published a paper that relates healthy muscle mass and strength to better erections. Stronger you are, the more jacked you are, the better your erection.
- [45:29]
Lauren Everts
Does feel better when you. When you're pumping iron.
- [45:32]
Michael Bostick
Yeah. Well, I'm sure, like, when.
- [45:35]
Lauren Everts
It does, it feels like a stronger appendage.
- [45:39]
Michael Bostick
It's a stronger. Well, yeah, I mean, I was assuming, like, the body's connected and if you have more muscle and better blood flow and you're in better shape, then why would it not? Why would that not make sense?
- [45:48]
Dr. Gabrielle Lyon
That's exactly right. But what is so important about this paper is that it actually connects skeletal muscle as an organ system. Because right now in the literature, it's primarily power, strength, athleticism, and then pathology, sarcopenia. But in order to really move the needle and focusing on muscle centric medicine, then we have to begin to build a body of literature that shows how muscle mass is related to various health outcomes.
- [46:17]
Lauren Everts
I now know why Khalil wanted to lift weights. He wanted to deal, but it's why. But she wanted to make his penis feel bigger.
- [46:25]
Dr. Gabrielle Lyon
It's why there's a shout out, Khalil, we love you. Literally were talking about you before.
- [46:30]
Michael Bostick
People with good muscle mass or composition, you tend to see people with tighter skin to their faces, clearer skin. Watch, go into a gym and look at people that are carrying a lot of muscle mass. You two women included, our friend, our friend Sandy. Like, these women have tight skin to.
- [46:48]
Dr. Gabrielle Lyon
Their faces, better blood flow.
- [46:50]
Michael Bostick
Yeah, it's connected.
- [46:54]
Dr. Gabrielle Lyon
It is all connected. And 40% of your body is muscle. I mean, Sandy might have 50 because she's so fit, she's jacked. But if 40% of our body is this organ system, then we have to begin to take very seriously how we care for it and what its role is for other things. Like you said tighter skin. Why do you use muscle you use? It's the only organ system we have. Voluntary control over. 100% voluntary control.
- [47:25]
Michael Bostick
Quick break to talk about Just Thrive. Lauren and I love this company so much. We've had the founders of Just Thrive on this podcast multiple times and that's because we love a company that has great products, that is doing good in the world and putting things out that are helping people take care of themselves. If you're one of those people that have accepted bloat cravings in the post meal crash after eating as your new normal, I'm challenging you to feel better. And I'm giving you the cheat code. The Just Thrive Gut Essentials bundle. It pairs two clinically proven gut superstars. The Just Thrive probiotic, which we've talked about for years, and their new digestive bitter, which just came out just the right probiotic, is the only probiotic clinically proven to arrive 100% alive in your gut for a difference. You'll actually feel we're talking less bloat better energy and even clearer skin. Lauren and I have been taking just the right probiotics and their Digestive Bitter for a long time now and we swear by it. The digestive bitter packs 12 science backed herbs in one tasteless capsule that jumpstarts your digestion and supports GLP1 production naturally so cravings don't control you. Together they'll transform the health of your gut so you can feel like your best self fast. There's even a 100% money back guarantee so you've got nothing to lose. For over a decade, JustThrive has been helping thousands of people take control of their health with science backed solutions you can trust. From their award winning probiotics to their full line of gut, immune and brain health supplements, JustThrive is ready to help you live your healthiest life. Take the Just Thrive, Feel Better challenge today and save 20% on your first gut essentials bundle. Visit justthrivehealth.com skinny and save 20% off with promo code Skinny. See the difference for yourself or get a full product refund, no questions asked. That's justthrive health.com skinny be the best you with Just Thrive let's take a quick break to talk about Haya. Everyone's talking about their New Year's resolutions, but here's the one change that could impact your family for decades to come. Your kids health. Lauren and I put such an emphasis on this podcast and on this show talking about supplements that adults can take, how we can live our best life, what we should be using, what we should not be using. One thing that we don't talk nearly enough about, but that we think a lot about now, now that we that we're parents, is our children's health and what they should be taking. This is why Lauren and I have partnered with Haya Health for a long time now. Because we love their vitamins. We give them to our kids every single morning. They ask for them, they look forward to them and it's become a family routine where we all get to take our vitamins and supplements together. Some children's vitamins on the marketplace today contain up to 7 grams of sugar per serving and are stuffed with artificial additives and petroleum based dyes. Haya took the opposite approach. Zero sugar, zero gummy junk and just clean nutrition. And the crazy thing, kids actually love them. The taste, the experience. All of it. I know our kids do. It's a superpowered, chewable vitamin that packs 12 organic fruits and vegetables plus 15 essential vitamins and minerals into Every dose. We're talking vitamin D, B12C, zinc, folate, all of the foundational nutrients that support immune health, energy levels, brain function, mood regulation, concentration and the development of strong teeth and bones. And here's something every parent needs to hear if getting your kids to eat vegetables feels like an impossible daily battle high as new kids daily Greens plus Superfoods is a total game changer. It's basically chocolate milk stuffed with veggies. It's a greens powder that's packed with 55 plus whole food source ingredients. Just mix one scoop with milk or any non dairy beverage and watch them actually enjoy something that's secretly fueling their growing bodies. And of course, we've worked out a special deal with Haya for their best selling children's vitamin. Receive 50% off your first order. To claim this deal you must go to hyahealth.com skinny. This deal is not available on their regular website. Go to H I Y A H E a l t h.com skinny and get your kids the full body nourishment they need to grow into healthy adults.
- [50:46]
Lauren Everts
The new year means a clean slate. Time to transform frustration into fuel and power your day with I.Q. bar. Okay, so the Ultimate Sampler Pack is a great way to try all IQ Bar products and flavors. You get nine IQ Bars, you get eight IQ Mix sticks, and you get four IQ Joe sticks. So all of their products are clean label certified. They're entirely free from gluten, dairy, soy, GMOs and artificial ingredients. You should also know that they're packed with clean, delicious ingredients like magnesium, lion's mane and more. So if you're looking for a plant protein bar in your bag, this is a great choice. What I like about this bar in particular is yes, there's plant protein, but there's also tons of fiber and no added sugar. So they don't add sugar to this, which is great. They also have this thing called the IQ Mix. It's a zero sugar drink mix and it hydrates with electrolytes and improves mood and boost clarity. I am a big electrolyte. Before coffee girl have to have it. And then they have IQ Joe, a mushroom coffee designed for mental clarity and it's packed with 200 milligrams of natural caffeine. It also comes in four different flavors and they're truly all delicious. I tried the IQ Joe mushroom coffee and I did it before a podcast and I could not believe the mental clarity that I got. It was really nice and there wasn't like a comedown from Coffee. And right now, Iqbar is offering our special podcast listeners 20% off all Iq Bar products, including the ultimate sampler pack, plus free shipping. To get your 20% off, text skinny to 64,000. Text skinny to 64,000. That's skinny to 64,000. Message and data rates may apply. See terms for details. Introducing the Skinny Confidential ice Roller Reimagined. Think sleeker lines, a softer pink, a custom buttery dust bag, and a silver roller. Not pink anymore. That is ice cold. I wanted to do a zhuzh on the iconic ice roller. I wanted to update it. This ice roller for me has always been more than just a tool. It's about helping us de puff and sculpt and calm the skin in a way that feels intentional. And I wanted the ice roller to feel evolved. It's changed. You've changed. So, yes, the new gorgeous, stunning, beautiful ice roller is still going to do the same things. It reduces puffiness and redness in your face. I used it this morning before I put on my makeup. It definitely helps with the under eye bags. Of course, it helps boost circulation and radiance. I just feel like it really helps stimulate blood flow and gives me that tighter, more radiant skin. And then it also is known to give you skin smoother, tighter looking skin. So what I like to do is I like to combine facial massage with cold therapy. And this really helps give you a really nice foundation before you even apply your skin care. This ice roller for me is a full circle moment. I think that a lot of you bought the ice roller, you know, five, six years ago when we launched it. And now I am launching something that feels more in alignment with where you're at. It's so beautiful. You guys like, it's just softer and more effortless in every way. And I really put my own touches on every single little step from the packaging to the colors to how it feels to even the roller. It's all been elevated just for you. So the ritual, the Lauren ritual, is you do cold therapy to help fight inflammation. You roll it, you glide it across your face. I put it on my jawline, my neck, I roll it down. Your skin is just going to appear smoother and tighter before you go in for the kill with the skincare and the makeup. Don't skip the cold therapy. The new ice roller is an upgrade designed to meet the standards of today. And I hope you guys love it as much as I do. This is the beauty tool that started it all redesigned to evolve with you. I'm showing it on YouTube too. If you're on YouTube. If you're seeing me visually, get it why it's hot@shopskinnyconfidential.com that's shopskinnyconfidential.com. do you think everyone who's listening should get a DEXA scan so they know where they're at?
- [55:10]
Dr. Gabrielle Lyon
I do. I do. Now. DEXA has its limitations. Basically, DEXA is how we've traditionally looked at body composition, muscle mass, bone density. But where DEXA is great is bone, but it extrapolates, meaning it puts together all the rest of the lean tissue, organs, muscle, everything else. It doesn't give you a direct measure of muscle. We haven't been testing directly skeletal muscle mass quality.
- [55:43]
Lauren Everts
How do you test that?
- [55:45]
Dr. Gabrielle Lyon
Hopefully we'll have more access to it. But typically MRI, CT, we don't recommend. You can use ultrasound, but this is a major gap in the way forward, which I believe it's gonna start to close because it's not just how much muscle you have, it's also what does that muscle look like? What is the quality of that muscle? And I really had an aha moment. You know, if you think about the landscape of science, in science and pretty much everything related to humans, we talk about something, we believe it, and then we build upon that. For the longest time, people focus on body fat percentage. Body fat percentage. If you're 30% body fat, these are going to be the health outcome problems. And I had a woman, her name is Dr. Melanie Cree. She's an MD, PhD. She is one of the world leading experts on PCOS, the number one cause of female infertility. And I said, melanie, tell me, what is the percentage body fat that really pushes towards infertility? And she looked at me kind of like I was an idiot. And she said, you know, it has nothing to do with body fat percentage. It has everything to do with the percentage of fat in their muscle.
- [57:00]
Lauren Everts
Is that, does that have anything to do with why people who are on GLP1s, I've heard are getting pregnant?
- [57:06]
Dr. Gabrielle Lyon
Possibly. Possibly, yes. And why do I bring this up? Because you said dexa and I said, well, ey mad intermuscular adipose tissue. How are we testing for that? And she goes, well, it's really difficult to do at a population level because right now what we have access to is DEXA for most people. But there are some imaging companies that are going to start to use mri. And I will say one more side note on this. The simple act of doing physical activity improves your muscle health. Whether your body fat percentage changes or not, your Muscle gets healthier and it reduces this intermuscular adipose tissue. Which, if we believe her hypothesis, this is what's driving in part insulin resistance, the metabolic component of pcos. Cardiovascular disease. Because skeletal muscle is so central for our metabolic health, if it's unhealthy, then we see diabetes, obesity, cardiovascular disease. These are not diseases primarily of obesity, they're diseases of skeletal muscle. First.
- [58:17]
Lauren Everts
What supplement stack and aminos should people be on? I'm a big amino person.
- [58:22]
Dr. Gabrielle Lyon
Me too.
- [58:23]
Lauren Everts
I love aminos.
- [58:24]
Dr. Gabrielle Lyon
I do too. If you are trying to get your protein intake but you are eating lower calories or you just don't have a big appetite, I recommend essential amino acids with a lower protein meal. For example. You ask me. Okay, well, what does 50 grams of protein look like for you today? Believe it or not, I went to the gym before I came here. I always train from 7 to 8, but I need to be home by 7:30. So I went to the gym from 7 to 7:30. Cut it a half an hour short. But I will tell you, my trainer doesn't matter. He makes me get it in. It's like a side of throw up. It was rough this morning, but I didn't have as much as I wanted for breakfast, so I added in essential amino acids to bring up that meal.
- [59:09]
Lauren Everts
Do you do powder supplement?
- [59:10]
Dr. Gabrielle Lyon
I do.
- [59:10]
Lauren Everts
What's your diet?
- [59:11]
Michael Bostick
When we travel, we bring a lot of aminos with us.
- [59:13]
Dr. Gabrielle Lyon
Yeah, and I use body health. Body health aminos. I put. Typically, I'll use anywhere from one to three scoops in a protein shake or with yogurt. I love Greek yogurt.
- [59:24]
Lauren Everts
Okay.
- [59:24]
Dr. Gabrielle Lyon
And that bumps up your meal because it's really those essential amino acids that you need.
- [59:28]
Lauren Everts
You're a creatine fan, I'm sure.
- [59:29]
Dr. Gabrielle Lyon
Yes.
- [59:30]
Lauren Everts
Okay, so you recommend creatine. What else?
- [59:34]
Dr. Gabrielle Lyon
Recommend creatine. I think omega 3 fatty acids are really important. Omega 3s for the brain and then also urolithin A. I don't know if you've tried urolithin A. Yeah. What's the timeline?
- [59:44]
Michael Bostick
Yeah, I like time. I like that stuff.
- [59:46]
Lauren Everts
What's so good about that?
- [59:46]
Michael Bostick
And you can get some more of that stuff.
- [59:47]
Lauren Everts
I was taking that for I like fatty 15. Do you? Have you ever heard of that?
- [59:50]
Dr. Gabrielle Lyon
I have heard of it. I have heard of it.
- [59:53]
Michael Bostick
We like it. I mean, that stuff is like omega 3s on steroids. It's just one ingredient, just C15.
- [60:00]
Dr. Gabrielle Lyon
Amazing. I'll have to look more into it.
- [60:02]
Michael Bostick
We've had Dr. Watson on this, Ben Watson on this Podcast twice. She's interesting.
- [60:07]
Lauren Everts
It's found in dolphins, right?
- [60:08]
Michael Bostick
No, she discovered it working with the. The U.S. navy in dolphins. I didn't realize the U.S. navy has, like, a dolphin department.
- [60:17]
Dr. Gabrielle Lyon
I didn't either. And they've got a lot of department.
- [60:19]
Michael Bostick
Yeah. But I guess they were like. Anyways, that's a whole other podcast. We've done it. But you should.
- [60:22]
Lauren Everts
What other supplements?
- [60:24]
Dr. Gabrielle Lyon
Well, we were talking about how foods. Whole foods, really everything should be able to come from whole foods. That creatine is one thing where it'd be very difficult to get enough creatine. So let's say in one pound of meat, there might be half a gram of creatine. No one is getting five grams of creatine. Three to five grams for muscle, 10 to 12 for brain health. It's very difficult to get that.
- [60:48]
Lauren Everts
You think I'm at five. You think go up?
- [60:50]
Dr. Gabrielle Lyon
Yeah.
- [60:50]
Lauren Everts
You would totally go up.
- [60:51]
Dr. Gabrielle Lyon
Yes, I would.
- [60:52]
Michael Bostick
If you. If I sleep poorly, I will do like 10 to 15 in the morning because just to fix the brain.
- [60:57]
Dr. Gabrielle Lyon
And there's also some data to compensate for that low sleep.
- [61:01]
Michael Bostick
Is this overwhelming for you?
- [61:02]
Lauren Everts
Oh, you're overwhelming. Because he sleeps. He tells me his fucking sleep score every single morning. And we have to go over the data and da, da, da, da, da. And it's just like he probably does 10 scoops every day because he.
- [61:15]
Michael Bostick
No, because I think sometimes people like, they do. They rely too much on, like, intuition. And intuition's one thing, but if you have. We had Glucose Goddess on the podcast yesterday.
- [61:24]
Dr. Gabrielle Lyon
I love Jesse.
- [61:24]
Michael Bostick
Yeah. And she's great. And she was. And I might have to get one of these monitors because I was like, oh, that sounds interesting.
- [61:29]
Lauren Everts
If you do the monitor, that's.
- [61:30]
Michael Bostick
I like the data because I can figure out.
- [61:32]
Lauren Everts
I know I have a promise you. If he does that monitor. I'm saying this on air. I will be single on Bumble Tinder or one of them. I don't know. I'll be. I'll be like, ready to go. I can't do that.
- [61:45]
Michael Bostick
I might have to. The date. I might. You might have to be single then. I need the data.
- [61:48]
Lauren Everts
No, no, no. I can't with the glass.
- [61:50]
Michael Bostick
We had a good run. You know, guys are unbelievable.
- [61:52]
Lauren Everts
Go back to your supplements.
- [61:54]
Dr. Gabrielle Lyon
Creatine. Creatine for brain is great. It's going to be very difficult to eat that. Essential amino acids critical. We're not eating that much food. Also, especially with the use of GLP1s, you still. You. Protein is the most important macronutrient urolithin. A mitopure. A thousand milligrams a day, you're gonna start to see its impact on not just muscle, but also, I believe, brain and joints, all immune function, all kinds of things. Vitamin D, that's hit or miss, people feel one way or the other. But we Recommend it. Omega 3 fatty acids. One that I'm obsessed with, which I am using every day, is beta hydroxybutyrate ketone. Obsessed with it for brain function and memory.
- [62:37]
Lauren Everts
Does ketone the little shots.
- [62:40]
Dr. Gabrielle Lyon
I don't use the little shots I use. It's a packet. It's called let's go. It's some really cute pack. It's like a liposomal beta hydroxybuty. And I know. Is it ketosis quickly? Well, I don't measure ketones, but I use it for brain function.
- [62:53]
Michael Bostick
Okay.
- [62:54]
Dr. Gabrielle Lyon
Yeah. I have no relationship to this company, but I. I love the owner. Her name is Bonnie. And I. I'm obsessed with this product.
- [63:02]
Lauren Everts
I like the little shots of ketones, but I gotta try this too.
- [63:05]
Dr. Gabrielle Lyon
But this actually tastes. I mean it's. You can take it and it tastes good. It tastes okay. Yeah.
- [63:12]
Lauren Everts
Okay.
- [63:13]
Michael Bostick
Okay. So what can people expect? And we've covered a little bit, but what, what. What could people expect in the.
- [63:18]
Dr. Gabrielle Lyon
In the new book, this playbook. It's a tactical field manual. It has workout, it has mindset, it has recipes. By the way, the berry crumble, what.
- [63:30]
Michael Bostick
Page is that on?
- [63:31]
Dr. Gabrielle Lyon
It's so good, I wish I could tell you. The egg in a hole is my favorite. I mean, we've done all of these recipes. It also has recovery tools. Talks about the Green Beret tactical nap. How to nap if you haven't had a lot of sleep, what to do. You pre caffeinate all of this. It's great. And I've leaned on some of the experts who I really trust. And we created the tactical field manual.
- [63:56]
Michael Bostick
I like how you broke it out. How to think, how to eat, how to move, how to recover. And then the human advantage.
- [64:01]
Lauren Everts
Beautiful book. Congratulations. Dr. Gabrielle Lyon. The Forever Strong Playbook. Available on Amazon. Where can everyone find you to ask you questions about raw dogging?
- [64:12]
Dr. Gabrielle Lyon
Just kidding. I would make a joke and give you my husband's phone number, but I'm not going to do that.
- [64:17]
Michael Bostick
And your husband is a former seal, right?
- [64:20]
Dr. Gabrielle Lyon
He's a former Navy seal.
- [64:21]
Michael Bostick
So be careful, guys. Don't be sending weird messages in the deal.
- [64:24]
Dr. Gabrielle Lyon
This guy will find you, he will.
- [64:26]
Michael Bostick
Run through a monsoon to get you.
- [64:27]
Dr. Gabrielle Lyon
And now he is a third year surgical resident. Which is pretty good for him.
- [64:31]
Michael Bostick
That's intense.
- [64:32]
Dr. Gabrielle Lyon
Yeah, well, tremendous. Still can't find his socks, so go figure.
- [64:37]
Lauren Everts
Oh, the where's my. I'm gonna do a skit on Where's Mine?
- [64:41]
Michael Bostick
That's every guy.
- [64:42]
Lauren Everts
When I hear of Where's My I Every single woman on the planet can relate. He'll be like, I swear to God, this was the. The one lately. That's because you guys, my trousers with the hole in the knee.
- [64:55]
Michael Bostick
I'm like, no, no, forgive me. I have a lot of other things going on.
- [64:59]
Lauren Everts
Then you're worried about your trousers with the hole in the knee.
- [65:01]
Michael Bostick
Marriage counseling. Real quick. I ripped the back of my pants the other day. Cuz I got in the car with my phone and my phone was in my pocket and ripped my pants, okay? So I took the pants and I put them on the stairs to my office.
- [65:12]
Lauren Everts
Wrong place to put them because I.
- [65:14]
Michael Bostick
Was going to then the next day see them and take them to the tailor.
- [65:17]
Lauren Everts
I can't do it.
- [65:18]
Michael Bostick
And she.
- [65:19]
Dr. Gabrielle Lyon
I can't do it either.
- [65:20]
Lauren Everts
No, I don't want it on the stairs. That's not where they go. But she put it where they go.
- [65:23]
Michael Bostick
Moved the pants away. And then I asked her where they are and she said, they're at the tailor. So I said, great, this is such a dumb story. And then I said, okay. A few days went by, I said, where's the pants? And she says, I don't know. And I said, you told me you took her.
- [65:36]
Dr. Gabrielle Lyon
And then.
- [65:36]
Michael Bostick
So I had to. I was asking her.
- [65:38]
Lauren Everts
The point of the story is don't put your pants on the stairs.
- [65:41]
Michael Bostick
The point of the story, she's mad because she moved something. I asked where they were because I didn't move them. And then she got mad that I asked where she put them.
- [65:47]
Lauren Everts
Place for everything and everything in its place.
- [65:49]
Michael Bostick
Because you did not remember moving them because you're ocd. A little bit.
- [65:54]
Dr. Gabrielle Lyon
I'm OCD in my house. I mean, everything has a place and everything should be labeled where it goes. Let me share where to find me. And I also want to express the importance of this book.
- [66:04]
Michael Bostick
Can we get off your pants for a second?
- [66:05]
Dr. Gabrielle Lyon
No. No. I love the pants story. And I can relate. My husband can navigate Afghanistan, but he can't find his socks. Okay. I just. I don't buy it.
- [66:13]
Michael Bostick
Honestly. I probably. It's probably easier to navigate in Afghanistan to find those fucking pants the other day.
- [66:17]
Dr. Gabrielle Lyon
Okay, one more story. He will call me when I'm traveling for this kind of stuff and be like, when are you coming home? Oh, my gosh. This is harder than deployment. Because of our two kids, 4 and 6. I'm like, Honey, you got this. Okay. All kidding aside, Americans are going to become healthier, and this is the moment. The new dietary guideline changes are already in this playbook. It will teach you how to implement roughly 90% of the changes to build a healthier, better version of yourself. You know, we talk a lot about protein and nutrition, but the reality is we need to build better, stronger, more resilient humans. And we can do that.
- [66:57]
Lauren Everts
The Forever Strong playbook. Dr. Gabrielle Lyon, thank you for coming on the show.
- [67:01]
Michael Bostick
Thank you for coming back.
- [67:02]
Dr. Gabrielle Lyon
Thank you so much for having me.