Jeff Krasno’s personal health transformation—reversing diabetes, shedding 60 pounds, and reclaiming his health at age 50—is a masterclass in what he calls “good stress.” In this episode, we dive into the simple but powerful idea that discomfort might just be the medicine we all need. Jeff, the founder of Commune and host of the Commune podcast, shares how fasting, cold exposure, resistance training, and attention to modern habits helped him regain his energy, build muscle, and thrive.

Together, we discuss how metabolic dysfunction has become the norm, how adaptive stress responses can be harnessed to reverse chronic illness, and why building muscle is not only the antidote to obesity but also a critical factor in longevity. If you’re interested in reclaiming your vitality and learning how to work with—not against—your biology, this episode will speak to you.

We cover:

• Jeff’s story of personal health transformation at midlife
• What “good stress” is and how to harness it to improve health
• Why chronic ease leads to chronic disease
• Cold therapy, fasting, and training as adaptive stressors
• The importance of resistance training for blood sugar control
• How metabolic dysfunction hides in plain sight
• Practical tips to increase non-exercise activity thermogenesis (NEAT)
• Building muscle as the path to longevity and disease prevention

Who is Jeff Krasno?

Jeff Krasno is the co-founder and CEO of Commune, a masterclass platform for personal and societal well-being. He hosts the Commune podcast, where he’s interviewed luminaries like Deepak Chopra, Gabor Maté, and Matthew McConaughey. Jeff also writes a weekly personal essay called “Commusings,” delivered to over a million subscribers every Sunday. His new project, Good Stress, is an online course, upcoming book, and developing TV series, built on the wellness strategies that helped him reclaim his health after a diabetes diagnosis. He is also the co-creator of the global wellness event series Wanderlust and was selected for Oprah’s SuperSoul100 in 2016.

This episode is brought to you by:

• Puori – Code DRLYON for 20% off sitewide! – https://Puori.com/DRLYON
• ARMRA – Code DRLYON for 15% off! – https://armra.com/DRLYON
• BON CHARGE – Code DRLYON for 15% off! – https://boncharge.com/DRLYON
• MUD\WTR – Code DRLYON for up to 43% off – http://mudwtr.com/DRLYON

Find Jeff Krasno at:

• Website – https://www.jeffkrasno.com
• Instagram – https://www.instagram.com/jeffkrasno
• LinkedIn – https://www.linkedin.com/in/jeffkrasno
• YouTube – https://www.youtube.com/@Commune
• Good Stress (Course & Book) – https://www.goodstress.com

Find me at:

• Instagram: @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
• Get my book – https://drgabriellelyon.com/forever-strong/
• Forever Strong Summit 2025 – Grab your ticket NOW before we sell out! https://drgabriellelyon.com/forever-strong-summit-2025/

Timestamps:

00:00 – Intro & Forever Strong Summit Announcement

02:07 – Meet Jeff Krasno

03:26 – Chronic ease and the rise of chronic disease

05:55 – Adaptive stress responses: why we evolved to need discomfort

07:19 – The comfort traps of modern life

08:24 – Sedentary lifestyles and metabolic consequences

10:10 – Stress, cortisol, and modern triggers

14:05 – What is “good stress”?

15:00 – Jeff’s health breakdown and the first signs of metabolic dysfunction

17:32 – Using a CGM to detect prediabetes

19:25 – The shocking blood sugar results

20:31 – Spiritual and cultural influences on Jeff’s diet

23:37 – How Jeff’s body composition changed

24:44 – The shift to a ketotarian diet

30:09 – Fasting, ketones, and metabolic flexibility

32:55 – Intermittent fasting and circadian biology

35:14 – The combination that moved the needle: fasting + cold exposure

41:21 – Cold plunges and thermogenesis

44:39 – Why cold stress melts fat

48:06 – The motivation behind embracing discomfort

52:00 – Building muscle: the final frontier of Jeff’s transformation

53:27 – Resistance training for metabolic health

54:45 – The trap of “chronic cardio”

57:14 – The difference between losing fat and building muscle

59:23 – How Jeff learned the science through self-experimentation

1:01:01 – From bodyweight training to pull-ups and gym sessions

1:04:28 – Why resistance training finally clicked for Jeff

1:07:47 – Jeff’s recommendations: move more, lift often, live intentionally

1:11:45 – NEAT: the underrated tool for metabolic health

1:12:56 – Jeff’s final thoughts: redefining ease and fulfillment

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.

Nelson Vergel’s story is one of resilience, perseverance, and an unrelenting drive to defy the odds. In the mid-1980s, he was handed what many would have considered a death sentence—an HIV diagnosis at a time when there were no effective treatments, no clear answers, and little hope. Today, he is a beacon of knowledge and empowerment for those seeking to take control of their health, whether they are dealing with wasting conditions, hormone deficiencies, or simply aiming for peak performance. Nelson has spent decades researching and advocating for hormone health, muscle preservation, and medical autonomy, particularly for those facing wasting conditions like HIV and cancer. His work has helped shape the conversation around androgen therapies, the role of anabolic agents in aging, and the intersection of GLP-1 medications with muscle loss.

We cover:

• Nelson's personal journey from an HIV diagnosis to hormone optimization
• The history, misconceptions and stigma surrounding anabolic agents
• The differences between various anabolic agents and how they work
• The impact of GLP-1 medications on lean mass and how to mitigate muscle loss
• Best practices for hormone monitoring and optimization

If you want to hear an inspiring story of overcoming the odds to take control of your own health or you’re curious about anabolic therapies and longevity, you can’t miss this one.   

Who is Nelson Vergel?

Nelson Vergel is a chemical engineer, author, and health advocate who has made significant contributions to men's health and hormone optimization. His most recent book, Beyond Testosterone, provides a detailed color guide to educate clinicians and patients about the latest advances in the use of testosterone, anabolics, and other therapies to maximize health and productivity.

This episode is brought to you by:

• LMNT - Code DRLYON for a free LMNT Sample Pack! – http://drinklmnt.com/drlyo
• Our Place - Code DRLYON for 10% off – https://fromourplace.com
• Timeline - Code DRLYON for 10% OFF – https://timelinenutrition.com/DRLYON
• OneSkin - Code DRLYON for 15% off! – https://www.oneskin.co/

Find Nelson Vergel at:

• DiscountedLabs.com – Offers affordable blood tests for monitoring hormones and overall health.
• ExcelMale.com – A leading 14-year forum with over 42,000 members discussing TRT, hormone health, supplements, and fitness.
• TRT Facebook Group - https://www.facebook.com/groups/testosteronereplacement
• Women’s Healthand HRT Group - https://www.facebook.com/groups/womenHRT    
• LinkedIn - https://www.linkedin.com/in/nvergel/
• Amazon – https://www.amazon.com/stores/author/B003E3RYKY/allbooks?ingress=0&visitId=72d8f665-6ebd-4db4-8681-7ab296ba861e&ccs_id=200670f4-6a16-4291-898c-68a716a3099c

Find me at:

• Instagram:@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
• Get my book – https://drgabriellelyon.com/forever-strong/
• Forever Strong Summit 2025 – Grab your ticket NOW before we sell out! https://drgabriellelyon.com/forever-strong-summit-2025/

Timestamps:

00:00 - Intro & Forever Strong Summit Announcement

02:21 - Meet Nelson Vergel

04:34 - Nelson’s journey from HIV diagnosis to hormone health advocacy

08:12 - The role of testosterone and anabolic agents in muscle preservation

14:42 - The stigma and misconceptions surrounding anabolic therapies

18:01 - How nandrolone and oxandrolone compare to testosterone

24:04 - The intersection of GLP-1 medications and muscle loss

30:17 - The importance of resistance exercise alongside hormone therapy

35:07 - Why muscle loss is a serious public health issue

41:55 - How to safely monitor hormones and optimize health

48:00 - The role of compounding pharmacies in hormone replacement therapy

52:47 - What the future holds for anabolic therapies and longevity

1:02:00 - Why personalized medicine is key to effective hormone management

1:09:14 - Final thoughts & where to find Nelson Vergel

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

Dr. James Hill—a expert on obesity, metabolism, and long-term weight management—joins me this week to unpack the biggest challenges in sustainable fat loss. Dr. Hill has spent decades researching weight control and the factors that determine whether people can keep weight off long-term. We discuss the science behind energy balance, metabolic flexibility, and why long-term weight loss is about more than just diet and exercise. He shares insights from his groundbreaking work with the National Weight Control Registry, the role of GLP-1 medications, and why physical activity is the key to preventing weight regain.

We cover:

• The critical differences between weight loss and weight maintenance
• Why physical activity is perhaps more important for keeping weight off than losing it
• The National Weight Control Registry: lessons from long-term weight loss success stories
• How metabolism, muscle mass, and energy expenditure affect weight regain
• The role of protein and resistance training in preserving lean mass
• The impact of GLP-1 medications on weight loss and why most people regain weight after stopping them
• The psychology of weight maintenance: mindset, self-monitoring, and behavior change

If you’ve ever struggled to keep weight off, or you’re interested in the latest research on metabolic health and sustainable weight management, this episode is a must-listen.

Who is Dr. James Hill?

Dr. James Hill is an internationally recognized expert on obesity, metabolism, and weight management. He is the co-founder of the National Weight Control Registry, the largest ongoing study tracking individuals who have successfully lost weight and kept it off long-term. Dr. Hill has published over 400 scientific articles and has led pioneering research on energy balance, metabolic flexibility, and the role of physical activity in weight maintenance. He is a professor at the University of Alabama at Birmingham and has served as the President of The Obesity Society. His work has been instrumental in shaping modern obesity treatment and prevention strategies.

This episode is brought to you by:

• Puori - Code DRLYON for 20% off sitewide!– https://Puori.com/DRLYON   
• Cozy Earth - Code DRLYON for up to 40% off! – https://cozyearth.com/DRLYON
• BON CHARGE - Code DRLYON for 15% off! - https://boncharge.com/DRLYON
• Manukora- Get $25 off the Starter Kit at https://manukora.com/DRLYON

Find Dr. James Hill at:

• International Weight Control Registry https://internationalweightcontrolregistry.org/
• Scholars Profile - https://scholars.uab.edu/6698-james-hill
• Academic Website - https://www.uab.edu/norc/about-us/leadership/executive-committee/james-hill

Find me at:   

Instagram: @drgabriellelyon

TikTok: @drgabriellelyon

Facebook: facebook.com/doctorgabriellelyon

YouTube: youtube.com/@DrGabrielleLyon

X: 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

Get my book - https://drgabriellelyon.com/forever-strong/

Forever Strong Summit 2025 - Grab your ticket NOW before we sell out! https://drgabriellelyon.com/forever-strong-summit-2025/

Timestamps:

00:00 - Intro & Forever Strong Summit Announcement

02:21 - Meet Dr. James Hill

04:34 - Why obesity wasn’t always a major concern

08:12 - The truth about energy balance and weight loss

14:42 - Weight loss vs. weight maintenance: why they require different strategies

18:01 - Why food restriction works for weight loss but fails for maintenance

24:04 - The role of dietary protein and resistance training in weight loss

30:17 - How small changes in energy balance lead to big results

35:07 - Why 150 minutes of exercise per week isn’t enough to maintain weight loss

41:55 - Why most people regain weight after stopping GLP-1 medications

48:00 - How metabolic flexibility influences weight control

52:47 - The importance of tracking body composition over time

1:02:00 - Why exercising your metabolism is key to long-term success

1:09:14 - The underestimated role of mindset in weight management

1:18:27 - The future of obesity treatment: personalized approaches

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, Dr. Abraham Morgentaler—an expert in urology and hormone health—helps unpack the biggest myths and misconceptions surrounding testosterone therapy for both men and women. He shares his pioneering research on testosterone replacement therapy, challenging outdated fears about its link to prostate cancer and highlighting the latest findings on how hormone therapy can impact overall health, libido, and longevity. The conversation explores the controversial history of testosterone in medicine, the common mismanagement of hormone deficiencies, and why free testosterone may be one of the most important markers for health.

We cover:

• The truth behind the testosterone-prostate cancer debate
• How testosterone deficiency is linked to obesity, cardiovascular disease, and dementia
• The stigma around testosterone therapy and why so many people remain untreated
• The effects of testosterone therapy on fertility, muscle mass, and mental well-being
• The role of testosterone in women's health and aging
• The latest advancements in testosterone treatments and how they compare

Whether you’re considering testosterone therapy, navigating hormone-related issues, or just interested in optimizing your health, this episode offers critical insights that could reshape your understanding of testosterone and its role in overall well-being.

Who is Abraham Morgentaler?

Dr. Abraham Morgentaler is a leading expert in men’s health and a pioneer in the treatment of testosterone deficiency. His research helped overturn the long-held belief that testosterone therapy increases prostate cancer risk, and he has published over 200 scientific articles on testosterone, prostate cancer, and male sexual health. A Harvard-trained urologist, he is currently the Blavatnik Faculty Fellow in Health and Longevity at Harvard Medical School. Dr. Morgentaler is also the founder of Men’s Health Boston and co-founder of the Androgen Society, and he continues to educate clinicians worldwide through his virtual fellowship and best-selling books on men's health.

This episode is brought to you by:

• LMNT - Code DRLYON for free LMNT Sample Pack! - http://drinklmnt.com/drlyon
• OneSkin - Code DRLYON for Get 15% off! - https://www.oneskin.co/
• Timeline - Code DRLYON for 10% OFF - https://timelinenutrition.com/DRLYON
• Needed - Code DRLYON 20% off your first order - https://thisisneeded.com

Find Dr. Morgentaler at:

• T4L Education: https://t4leducation.com/
• Linked In: https://www.linkedin.com/in/abraham-morgentaler-md-81628b6/
• YouTube: https://www.youtube.com/@thesexdoctorspod
• X: https://x.com/DrMorgentaler

Find me at:

• Instagram: @drgabriellelyon
• Tik Tok: @drgabriellelyon
• Facebook: facebook.com/doctorgabriellelyon
• YouTube: youtube.com/@DrGabrielleLyon
• X: 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
• Get my book - https://drgabriellelyon.com/forever-strong/
• Forever Strong Summit 2025 - Grab your ticket NOW before we sell out! https://drgabriellelyon.com/forever-strong-summit-2025/

Timestamps:

00:00 - Intro & Forever Strong Summit Announcement

02:30 - Meet Dr. Abraham Morgentaler

04:40 - Debunking the Testosterone-Prostate Cancer Myth

11:38 - How a Flawed Study Shaped Decades of Misinformation

19:22 - Testosterone’s Impact on Mood, Energy, and Quality of Life

25:33 - The Truth About Testosterone & Cardiovascular Risks

30:17 - How Mainstream Medicine Got Testosterone Completely Wrong

44:26 - Why Men Are Hesitant About Testosterone Therapy

50:06 - Defining Low Testosterone: What Numbers Actually Matter?

59:54 - Saturation Model: Why More Testosterone Doesn’t Always Equal More Benefit

1:06:19 - Free vs. Total Testosterone—What’s Really Important?

1:19:14 - Why Testosterone Therapy for Women is Still Controversial

1:37:10 - FDA Regulations & the Future of Testosterone Therapy

1:51:06 - Why Men Have Been Misunderstood for Decades

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.

Misinformation in nutrition is rampant. From demonizing red meat to hyping plant-based diets, conflicting advice has left many people confused about what’s truly evidence-based. In this episode, I am joined by Dr. Bradley Johnston, an expert in evidence-based nutrition and public health policies, to separate fact from fiction. With nearly 200 peer-reviewed publications, Dr. Johnston has challenged conventional wisdom—including recommendations from major organizations like the World Health Organization. He shares how evidence-based practices should guide our dietary choices, the importance of systematic reviews and meta-analyses, and how cognitive biases influence the research we trust.

Key Points:

• How evidence-based guidelines are formed—and why they sometimes change
• The three pillars of evidence-based practice and why patient values matter
• Why most nutrition studies aren’t as strong as we think—and how to critically evaluate them
• What the best available research actually says about dietary patterns for longevity
• The role of AI in research and whether it’s a help or hindrance to scientific rigor

If you’ve ever questioned dietary guidelines, nutrition headlines, or conflicting health advice, this episode is a must-listen. Get ready to rethink everything you thought you knew about nutrition.

Who is Dr. Bradley Johnston?

Dr. Bradley Johnston is an Associate Professor at Texas A&M University, specializing in evidence-based nutrition, and the methodology of patient-reported outcomes, randomized clinical trials, systematic reviews, and clinical and public health practice guidelines.

With a PhD in experimental medicine from the University of Alberta and post-doctoral training in evidence-based practice, epidemiology and biostatistics from Oxford and McMaster University, his research focuses on advancing human health research methodology to improve clinical and dietary practice recommendations and public health policies. He co-leads EvidenceBasedNutrition.org and NutriRECS, develops nutrition education resources (e.g. Nutrition Users’ Guides), and currently serves as Co-Chair of the Canadian Pediatric Obesity Management Guidelines, ensuring clinical and public health guidelines are backed and transparently supported by the best available evidence, including end user values and preferences, absolute estimates of effect and the certainty of evidence for estimates of effect. His overall aim is to empower patients, clients and members of the public to make fully-informed health care decisions based on the central tenets of evidence-based practice and policy.

This episode is brought to you by:

• Timeline -Code DRLYON for 10% OFF https://timelinenutrition.com/DRLYON
• Puori - Code DRLYON for 20% OFF - https://puori.com/DRLYON
• BonCharge - Code DRLYON for 15% OFF - https://boncharge.com/DRLYON
• ARMRA - Code DRLYON for 15% off! - https://armra.com/DRLYON/

Find Dr. Bradley Johnston at:

• Evidence Based Nutrition - https://www.evidencebasednutrition.org
• Nutrition Users' Guides -https://www.evidencebasednutrition.org/nutrition-user-guides
• Texas A&M University - https://nutrition.tamu.edu/people/johnston-bradley/
• Google Scholar - https://scholar.google.ca/citations?user=hlJ-MK4AAAAJ&hl=en

Find Me At:

• Instagram: @drgabriellelyon
• Tik Tok: @drgabriellelyon
• Facebook: facebook.com/doctorgabriellelyon
• YouTube: youtube.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
• Get my book - https://drgabriellelyon.com/forever-strong/  

Timestamps:

00:00 - The problem with nutrition misinformation

02:23 - Dr. Bradley Johnston’s background in evidence-based research

07:23 - The history of evidence-based practices in nutrition

12:14 - Why expert biases impact research findings

19:40 - How systematic reviews and meta-analyses work

25:41 - Are we even asking the right nutrition questions?

35:00 - How much evidence is actually needed to make a recommendation?

45:48 - The GRADE approach for evaluating certainty in scientific findings

58:57 - Why animal studies don’t always translate to human health

1:08:23 - Strong vs. conditional recommendations—what do they mean?

1:27:56 - Will AI improve or worsen research quality?

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, I sit down with Dr. Kristy Hamilton, a board-certified plastic surgeon, to explore the latest advancements in aesthetic medicine, the impact of social media on beauty standards, and the reality of breast implant illness. Dr. Hamilton shares her expert insights on facial rejuvenation, fat transfer, the safety of fillers, and new biostimulators while debunking common myths around plastic surgery. We also dive deep into the controversial rise of explant surgeries, the latest data on BII, and how surgical and non-surgical options can help individuals feel more confident in their skin. From the influence of celebrity procedures to the evolution of breast implants, this conversation is packed with science-backed insights, expert advice, and practical takeaways for those considering aesthetic procedures.

Key Points:

• The truth behind plastic surgery and celebrity transformations
• What can and can’t be fixed through diet, exercise, and non-surgical treatments
• Breast Implant Illness: What the latest research reveals
• The risks of capsulectomy and explant regret
• The role of fillers, biostimulators, and fat transfer in facial rejuvenation
• How to approach facelifts and natural aesthetic treatments
• Best skincare practices for long-term anti-aging

Who is Dr. Kristy Hamilton?

Kristy Hamilton, MD, FACS is a plastic and reconstructive surgeon in Houston, Texas who specializes in aesthetic surgery of the face, breast, and body. An artist and a scientist, Dr. Hamilton blends form and function with an artistic eye to achieve beautiful, natural results. She understands patients’ individual needs and applies her surgical skill with meticulous detail, customized to each patient’s anatomy. Her patients’ well-being is her utmost concern, and she is well known for her compassionate care.

Dr. Hamilton offers the full range of bespoke aesthetic plastic surgery including rhinoplasty, eyelid surgery, facelifts and facial rejuvenation, necklifts, fat transfer, chin surgery, breast augmentation and lifts, body contouring and liposuction, as well as reconstructive facial and breast surgery.

This episode is brought to you by:

• LMNT - Code DRLYON for free LMNT Sample Pack! - http://drinklmnt.com/drlyon
• AG1 - Code DRLYON for FREE Welcome Kit and Starter Packs! - https://drinkAG1.com/DRLYON
• Our Place - Code DRLYON for 10% off - https://fromourplace.com
• Timeline - Code DRLYON for 10% OFF - https://timelinenutrition.com/DRLYON

Find Dr. Kristy Hamilton at:

• Website: https://www.drkristyhamilton.com/
• Instagram: https://www.instagram.com/drkristyhamilton/
• LinkedIn: https://www.linkedin.com/in/kristyhamilton/

• Instagram: @drgabriellelyon
• TikTok: @drgabriellelyon
• Facebook: facebook.com/doctorgabriellelyon
• YouTube: youtube.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
• Get my book: https://drgabriellelyon.com/forever-strong/

(00:00) – The Truth About Plastic Surgery & Celebrity Transformations

(12:55) – Mommy Makeovers: What Can & Can’t Be Fixed Without Surgery

(23:38) – Breast Implant Illness (BII): What the Latest Research Tells Us

(36:28) – The Risks of Capsuleectomy & Explant Regret

(44:07) – The Evolution of Fillers, Biostimulators & Fat Transfer

(52:38) – The Future of Facelifts & The Push for Natural Aesthetics

(1:05:28) – The Best Skincare Practices for Long-Term Anti-Aging

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 obtaining medical advice for any medical condition they may have and should seek the assistance of their healthcare professional for any such conditions.

Today, I welcome Dr. Donald Layman back to The Dr. Gabrielle Lyon Show for a deep dive into his decades of protein research, the flaws in dietary guidelines, and the evolving landscape of nutrition. Together, we explore the real reasons behind the obesity epidemic, why decades of dietary advice have led us astray, and how we can reclaim metabolic health through high-quality protein intake. Dr. Layman shares compelling research on protein requirements, nutrient density, and how misleading narratives around fat and cholesterol have shaped our food choices. This conversation will challenge what you think you know about nutrition and empower you with evidence-based strategies for long-term health.

Key Points:

• The real reason behind the obesity epidemic
• Why 45% of Americans are consuming too little protein – and what that means for metabolic health
• How dietary guidelines became politically driven and scientifically flawed
• The food industry’s role in pushing low-nutrient, high-profit foods
• The dangers of refined grains and ultra-processed foods on body composition
• Breaking the stigma around red meat and cholesterol

FREE PROTOCOL:

We’ve put together everything you need to know from this episode into the Ultimate Protein Blueprint Protocol—grab it here: https://institute-for-muscle-centric-medicine.kit.com/872e26a3d2

Who is Dr. Donald Layman?

Dr. Donald Layman is one of the world’s foremost experts in protein metabolism and muscle health. A professor emeritus at the University of Illinois, his pioneering research has shaped modern understandings of protein requirements, nutrient timing, and the role of muscle in metabolic health. Over decades of work, Dr. Layman has challenged mainstream nutrition dogma and continues to advocate for evidence-based dietary recommendations that prioritize optimal human performance and longevity.

This episode is brought to you by:

• Puori - Code DRLYON for 20% OFF - https://puori.com/DRLYON
• Cozy Earth - Code DRLYON for 40% OFF - https://cozyearth.com/DRLYON
• BonCharge - Code DRLYON for 15% OFF - https://boncharge.com/DRLYON
• OneSkin - Code DRLYON for Get 15% off! - https://www.oneskin.co/

Find Dr. Donald Layman at:

Metabolic Transformation - https://www.metabolictransformation.com/

Find me at:

• Instagram: @drgabriellelyon
• Tik Tok: @drgabriellelyon
• Facebook: facebook.com/doctorgabriellelyon
• YouTube: youtube.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
• Get my book - https://drgabriellelyon.com/forever-strong/

Timestamps:

(00:00) - Welcome & Introduction

(03:00) - The State of the American Diet

(08:30) - The Role of Protein in Nutrition

(14:15) - Evolution of Dietary Guidelines & The War on Fat

(22:10) - Protein Quality & Misconceptions

(30:45) - Seed Oils, Processed Foods, and Metabolic Health

(39:20) - The Influence of the Food Industry on Public Health

(48:10) - Debunking Myths on Red Meat & Cholesterol

(56:00) - Future of Dietary Guidelines & Personalized Nutrition

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.

Today, I welcome ultra-endurance athlete and world record holder Zach Bitter to The Dr. Gabrielle Lyon Show for an insightful conversation on the extreme physical and mental demands of ultra-marathons. Zach shares his mindset strategies for overcoming the inevitable dark moments in long-distance races, including visualization techniques and the importance of mental resilience in performance.

We also dive into personalized nutrition and training adaptations, as Zach details his transition from a high-carb to a low-carb diet and how it has influenced his endurance, recovery, and overall performance. Our discussion highlights the importance of metabolic flexibility, optimizing fuel sources, and tailoring macronutrient intake based on training intensity. Whether you're an endurance athlete or someone looking to develop greater resilience in life, this episode offers invaluable lessons on mental toughness, strategic nutrition, and the pursuit of excellence.

We discuss:

• The mental strategies Zach uses to push through ultra-marathons
• How visualization training enhances race-day performance
• Transitioning from high-carb to low-carb as an endurance athlete
• The role of macronutrient cycling in optimizing training and recovery
• Strength training for runners: Why it matters and how to incorporate it
• Adapting training for busy professionals: How to maximize results with minimal time

Who is Zach Bitter?

Zach Bitter is an ultramarathon athlete, coach, and podcast host of the Human Performance Outliers Podcast. He has broken multiple world and American records, won national championships, and competed for Team USA at the World 100KM Championships. Zach follows a low-carbohydrate diet for his training and racing preparation.

This episode is brought to you by:

LMNT - Code DRLYON for free LMNT Sample Pack! - http://drinklmnt.com/drlyon

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Find Zach Bitter at:

https://zachbitter.com/

Find me at:

Instagram: @drgabriellelyon

Tik Tok: @drgabriellelyon

Facebook: facebook.com/doctorgabriellelyon

YouTube: youtube.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

Get my book - https://drgabriellelyon.com/forever-strong/

Timestamps

(00:00) - Unlocking Mental Resilience for Ultra Marathons

(08:55) - Building Competitive Mindset Through Running

(13:07) - Navigating Dark Moments in Ultra Running

(19:48) - Optimizing Performance Through Nutrition Choices

(25:27) - Transitioning to Low Carb Ultra Running

(30:30) - Exploring Low Carb Ultra Running Diets

(35:23) - Training Approaches for Ultra Running

(44:08) - Optimizing Training for Experienced Runners

(48:58) - Optimizing Training Intensity and Nutrition

(56:53) - Adapting Nutrition for Ultra Running

(01:04:02) - Optimizing Macronutrient Ratios for Performance

(01:15:38) - Optimizing Nutrition and Supplemental Support

(01:19:34) - Optimizing Performance With Supplements

(01:30:20) - Navigating Restrictions in Athletic Performance

(01:39:50) - Optimizing Recovery for Ultra Running

(01:44:14) - Ultra Running Goals and History

(01:49:05) - Ultra Running Exploration With Zach Bitter

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.

Today, I welcome Dr. Heather Leidy to The Dr. Gabrielle Lyon Show for an in-depth conversation about the evolving landscape of nutrition science. Together, they tackle pressing topics like the future of the U.S. Dietary Guidelines, the impact of protein timing, and the importance of protein quality in supporting health and mitigating frailty. Dr. Leidy highlights recent research that explores behavioral strategies for sustainable weight management, the role of animal-sourced foods in nutrient adequacy, and the effects of GLP-1 medications on diet and health outcomes.

Key Discussion Points:

• The critical role of breakfast in satiety and long-term health
• Why the food matrix matters when evaluating protein sources
• The untapped potential of family-based breakfast interventions
• Implications of GLP-1 medications on protein needs and behavioral strategies
• Addressing the nutrient gaps in plant-based diets and rethinking food waste

Who is Dr. Heather Leidy?

Heather J. Leidy, PhD is currently an Associate Professor at the University of Texas at Austin. She has a joint appointment in the Department of Nutritional Sciences and the Department of Pediatrics -Dell Medical School. She previously served on the 2020 Dietary Guidelines Advisory Committee and was the American Society of Nutrition Research Interest Group Director. Dr.Leidy received her BS in Biology from Shippensburg University and went on to complete her MS and PhD in Physiology at Penn State University as well as a Postdoctoral fellowship in the Department of Nutrition Science and Ingestive Behavior at Purdue University.

This episode is brought to you by:

• Our Place - Code DRLYON for 10% off - https://fromourplace.com
• ARMRA - Code DRLYON for 15% off! - https://armra.com/DRLYON/
• OneSkin - Code DRLYON for Get 15% off! - https://www.oneskin.co/
• AG1 - Code DRLYON for FREE Welcome Kit and Starter Packs! - https://drinkAG1.com/DRLYON

Find Dr. Heather Leidy at:

The University of Texas at Austin | Department of Nutritional Sciences - https://nutrition.utexas.edu/directory/heather-leidy/

Find me at:

• Instagram: @drgabriellelyon
• Tik Tok: @drgabriellelyon
• Facebook: facebook.com/doctorgabriellelyon
• YouTube: youtube.com/@DrGabrielleLyon
• Jumpstart your 2025 with Dr. Gabrielle Lyon's 4-week Foundations Challenge —join now: https://bit.ly/3Wnd6KT
• Apply to become a patient - https://drgabriellelyon.com/new-patient-inquiry/
• Join my weekly newsletter - https://institute-for-muscle-centric-medicine.ck.page
• Get my book - https://drgabriellelyon.com/forever-strong/

Timestamps:

(00:00) - Dietary Protein Guidelines and Research

(10:01) - Challenges inDietary Guideline Committee

(14:32) - Nutrition, Behavior, and Health Outcomes

(21:48) - Protein and Satiety Mechanisms

(33:20) - Impact of Higher Protein Breakfasts

(53:48) - Breakfast, Protein, and Dietary Recommendations

(01:04:58) - Improving Nutrition Education for Physicians

(01:09:30) - Dietary Guidelines and Protein Quality

(01:22:26) - Skin Transformation With OneSkin and Protein

(01:26:18) - Behavioral Strategies and Protein Quality

(01:33:42) - Promoting Research and Dietary Guidelines

Disclaimer:

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

Dr. Stephan Van Vliet joins us for an enlightening exploration of nutrition, agriculture, and human health. Our discussion navigates the often-overlooked complexities of food production, examining the nutritional differences between pasture-finished and grain-finished beef. We also uncover how maternal nutrition might set the stage for children's future dietary preferences. Dr. Van Vliet introduces the intriguing concept of the food matrix, emphasizing the profound impact of bioactive compounds in whole foods that go far beyond mere macronutrient content.

As we venture into the emerging field of food metabolomics, Dr. Van Vliet reveals how metabolites in plants and animals can offer new insights into health optimization. The conversation highlights the critical role of dietary choices, particularly regarding the impact of diet on metabolite composition and the potential health benefits of shifting toward whole foods. Balancing plant-based and animal-derived diets also emerges as a focal point, underscoring the health potential of integrating both for optimal nutrient intake.

Key Topics:

The food matrix and why whole foods matter beyond macros

Food metabolomics and the impact of diet on metabolite composition

Nutritional differences between pasture-finished and grain-finished beef

How maternal nutrition influences children's future health and food choices

Why an omnivorous diet emerges as optimal for human health

Who is Dr. Stephan Van Vliet?

Dr. Stephan Van Vliet is the Director at the Center for Human Nutrition Studies at Utah State University. Dr. Stephan Van Vliet earned his PhD in Kinesiology as an ESPEN Fellow from the University of Illinois at Urbana-Champaign, and received postdoctoral training at the Washington University in St Louis School of Medicine and Duke University School of Medicine prior to joining Utah State University in 2022.

This episode is brought to you by:

• Timeline - Code DRLYON for 10% OFF - https://timelinenutrition.com/DRLYON
• Cozy Earth - Code DRLYON for 40% OFF - https://cozyearth.com/DRLYON
• Manukora - Code DRLYON for $25OFF Starter Kit! - https://manukora.com/DRLYON
• Puori - Code DRLYON for 20% OFF - https://puori.com/DRLYON

Find Dr. Stephan Van Vliet at:

• The Van Vliet Lab - https://stephanvanvliet.com/
• X - https://x.com/vanvlietphd

Find me at:

• Instagram: @drgabriellelyon
• Tik Tok: @drgabriellelyon
• Facebook: facebook.com/doctorgabriellelyon
• YouTube: youtube.com/@DrGabrielleLyon
• Jumpstart your 2025 with Dr. Gabrielle Lyon's 4-week Foundations Challenge —join now: https://bit.ly/3Wnd6KT
• Apply to become a patient - https://drgabriellelyon.com/new-patient-inquiry/
• Join my weekly newsletter - https://institute-for-muscle-centric-medicine.ck.page
• Get my book - https://drgabriellelyon.com/forever-strong/

Timestamps:

(00:00) - Understanding the Food Matrix

(17:02) - Exploring Food Metabolomics and Nutrient Optimization

(24:51) - Exploring Plant-Based and Animal-Derived Diets

(40:15) - Navigating Dietary Recommendations and Nutrition Nuances

(54:35) - Optimizing Nutrient Density in Food

(01:09:42) - Balancing Diet and Nutrient Research

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.