The Dr. Gabrielle Lyon Show

In today's episode, I had the chance to speak to muscle physiology researcher and science communicator Dr. Lauren Colenso-Semple. Together, we unpack the common claims around hormones and training—from whether you should change your workouts based on your cycle, to the real effects of fasted cardio and birth control on performance and muscle growth. We also explore how menopause affects body composition, what the science actually supports when it comes to training differences between men and women, and why some of the most persistent myths about women’s physiology are based more on assumption than evidence.

What You’ll Learn:

• Why women’s physiology is not a limitation for building muscle
• Whether training around your menstrual cycle or avoiding fasted workouts is necessary
• The truth about oral contraceptives and their impact on performance, hypertrophy, and strength
• How menopause affects body composition—and what you can do about it
• Why consistency and progressive overload matter more than hormone fluctuations
• How much protein and resistance training women actually need—and when to eat it

This conversation is for every woman who’s been told her physiology is too complicated to train effectively. It’s not. The science is finally catching up—and Lauren is helping lead the charge.

This episode is brought to you by:

• Puori – Get 20% off with code DRLYON - https://puori.com/DRLYON
• Cozy Earth – Use code DRLYON for up to 40% off - https://cozyearth.com
• BONCHARGE – Get 15% off with code DRLYON - https://boncharge.com/DRLYON
• OneSkin – Get 15% off with code DRLYON - https://oneskin.com

Find Dr. Colenso-Semple at:

• Instagram - @drlaurencs1
• LinkedIn - https://www.linkedin.com/in/laurencolensosemple/
• X/Twitter - @drlaurencs1

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/

Timestamps:

00:00 – Introduction to the episode and what it covers: hormones, menstrual cycles, birth control, and muscle growth.

01:00:29 – Training volume and progressive overload: what actually matters for hypertrophy.

01:02:51 – Fasted training and cortisol: where the fear-based messaging comes from.

01:03:16 – Is cortisol really a threat to muscle mass? Understanding its role in training.

01:04:29 – Fasted cardio vs. fed training: performance outcomes and the science.

01:05:09 – The reality of cortisol fluctuations and why it’s not something to fear.

01:06:37 – What research shows about fasted training and body composition in women.

01:07:31 – Debunking the idea that fasted training leads to fat gain or muscle loss.

01:11:06 – Should postmenopausal women avoid high-intensity training? The science says no.

01:13:02 – Protein timing: does it matter if you eat before or after training?

01:17:00 – Carbohydrate vs. fat intake: what matters more for body composition?

01:20:30 – Menopause and midlife body composition changes: what’s actually driving fat gain?

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’m joined by Dr. Abbie Smith-Ryan—one of the leading researchers in exercise physiology and women’s metabolism—to unpack the science of how women should be training through perimenopause, postmenopause, and beyond. We dive into the physiological changes that impact body composition, performance, and recovery—and how to adjust training and nutrition to match.

We discuss:

• How high-intensity interval training (HIIT) improves VO₂ max, fat oxidation, and muscle quality in women
• Whether fasted training helps or hurts, and why so many women are under-fueled
• What the science really says about lifting heavy and building muscle over 40
• Nutrient timing, rest intervals, and why sex-based differences in physiology matter
• What we still don’t know about hormone therapy, protein needs, and female-specific adaptations

If you’re navigating training, muscle loss, or metabolic changes through midlife, this conversation will give you clarity, confidence, and evidence-based strategies you can actually use.

Who is Dr. Abbie Smith-Ryan?

Dr. Abbie Smith-Ryan is a leading expert in exercise physiology and sports nutrition, currently serving as Associate Chair for Research and Director of the Applied Physiology Lab at the University of North Carolina at Chapel Hill. Her research focuses on evidence-based exercise and nutrition strategies to improve body composition, cardiovascular health, and metabolic function—particularly in women, perimenopausal and postmenopausal populations, and those with obesity. She has authored over 200 peer-reviewed publications and led numerous NIH- and industry-funded clinical trials. Recognized as a top scientist in her field, Dr. Smith-Ryan is also a dedicated educator and mentor, passionate about translating science into actionable strategies that enhance health and performance.

This episode is brought to you by:

• LMNT - Code DRLYON for a free LMNT Sample Pack! – https://drinklmnt.com/drlyon
• Timeline - For 10% OFF your order of Mitopure – https://timelinenutrition.com/LYON
• Needed - Code DRLYON for 20% off your first order - https://thisisneeded.com
• Divi - Code DRLYON for 20% off your first order https://diviofficial.com/DRLYON

Find Dr. Abbie Smith-Ryan at:

• Website - https://asmithryan.com/
• Instagram - https://www.instagram.com/asmithryan/
• LinkedIn - https://www.linkedin.com/in/abbiesmithphd/

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/

Timestamps:

00:00 – Introduction to the episode and what it covers: female physiology, training myths, and metabolism.

02:58 – Why Dr. Smith-Ryan shifted her research focus to perimenopause and midlife women.

05:07 – Does the menstrual cycle really impact performance and outcomes? What science shows so far.

08:20 – High-Intensity Interval Training (HIIT): What it is, why it’s effective, and how her lab uses it.

11:56 – How beginners, including older adults and clinical populations, can start HIIT safely and effectively.

19:20 – VO₂ max improvements and how quickly HIIT produces changes vs. zone 2 or endurance training.

23:45 – How often to do HIIT, how long it should last, and what benefits you can expect.

29:03 – The importance of exercise intensity, and why doing HIIT “every day” means you’re doing it wrong.

32:00 – Nutrition around training: Why women are often under-fueled and how pre- and post-exercise fueling affects outcomes.

36:28 – What really causes weight gain at menopause: metabolic decline vs. muscle loss and lifestyle changes.

41:43 – High-intensity resistance training: How it's different from regular resistance training and why it matters.

51:03 – Sex-based differences in protein metabolism, nutrient timing, and the need for more women-specific studies.

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

This week in the studio, I'm joined by Dr. Nick Barringer—Army Ranger, performance nutrition expert, and one of the sharpest minds in military and metabolic health. Together, we cut through the noise around today's most controversial nutrition topics. If you’ve ever felt whiplash trying to make sense of conflicting headlines, this episode is your science-based compass.

What’s really going on with artificial sweeteners like sucralose and aspartame? Are seed oils toxic—or just misunderstood? And what’s the actual science behind popular supplements like creatine, testosterone boosters and fat burners?

Dr. Barringer brings two decades of elite military and research experience to help us separate hype from evidence—while sharing real-world tools that help people perform, think, and feel better.

We cover:

• Whether sucralose and other artificial sweeteners damage DNA or gut health
• What to actually worry about with food dyes
• Seed oils, inflammation, and what most people get wrong about them
• Protein and carb dosing for people over 40 (and how to think about fiber and fat)
• Why creatine is still the most underrated supplement for muscle and brain function
• Tactical hydration tips (and how sweat composition varies with diet)
• Hidden risks in testosterone boosters and “fat burners”
• Practical takeaways for elite performance, healthy aging, and being stronger at any age

Who is Dr. Nick Barringer?

Nick Barringer, PhD, is a Nutritional Physiologist with deep experience in both applied and academic settings. He directed the U.S. Military-Baylor Graduate Program in Nutrition, taught at West Point, and was the first active-duty dietitian to graduate U.S. Army Ranger School and serve with the 75th Ranger Regiment. He holds a PhD in kinesiology from Texas A&M, and his research on tactical nutrition has been featured in outlets like Science Daily and Men’s Journal.

This episode is brought to you by:

• ARMRA - Use code DRLYON for 15% off your first order → tryarmra.com/DRLYON
• Manukora -  Use code DRLYON for $25 off the Starter Kit → manukora.com/DRLYON
• OneSkin – Get 15% off with code DRLYON → OneSkin.co
• Ned - 15% off with code DRLYON → helloned.com

Find Nick Barringer at:

• LinkedIn - https://www.linkedin.com/in/nick-barringer-phd-rdn-cscs-cssd-5137789a/
• Instagram - https://www.instagram.com/nickbarringer.phd.rdn/
• Facebook - https://www.facebook.com/nickbarringer.phd.rdn/

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/

Timestamps:

00:00 – Introduction: Are sweeteners silently harming your health?

03:10 – Meet Dr. Nick Barringer: Army Ranger, nutrition scientist, elite performance expert

04:35 – Sucralose and DNA damage: What the 2023 toxicology paper found

11:35 – Food dyes and kids: Are Red 40 and Yellow 5 linked to hyperactivity?

15:10 – Seed oils: Are they toxic, inflammatory, or misunderstood?

21:00 – Heavy metals in plant proteins: What the research says and why it matters

25:50 – Designing a muscle-first diet over 40: Protein, carbs, fiber, and real food

30:00 – Carbohydrate dosing: When “carbicide” starts and how to avoid it

43:45 – Creatine for brain and muscle health: Cognitive use, dosing, and myths

51:00 – Hydration, sweat testing, and electrolytes: Tactical tips from military research

57:00 – Nutrition myths, detox diets, and dry-scooping protein powder

1:38:00 – Parenting tips: Ice cream makers, kid involvement, and why it matters

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’m joined by Shaun Noorian—engineer, entrepreneur, and CEO of Empower Pharmacy, the largest compounding pharmacy in the world. With compounded GLP-1s making headlines and lawsuits from Big Pharma intensifying, Shaun joins me to pull back the curtain on the regulatory, financial, and ethical storm brewing behind the scenes.

Are compounded GLP-1s legal? Safe? Who controls drug pricing in the U.S., and why are Americans paying 10x more than Europeans for the same medication? And most importantly—what does all this mean for access, affordability, and patient care?

This episode is a wake-up call. If you care about transparency in medicine, patient rights, or access to life-saving medications, don’t miss this one.

We cover:

• Why compounded GLP-1s are under attack—and what the FDA’s recent moves really means
• How Big Pharma sets drug prices—and why Americans pay up to 10x more than other countries
• The legal battle over semaglutide, regulatory capture, and the influence of pharmaceutical lobbying
• How compounding pharmacies offer personalized care and expand access to life-saving medications
• What’s next for patients, clinicians, and the future of affordable medicine in the U.S.

Who is Shaun Noorian?

Shaun Noorian is the founder and CEO of Empower Pharmacy, the largest compounding pharmacy and 503B outsourcing facility in the United States. A fierce advocate for patient access and affordable care, Shaun has become a leading voice on the role of compounding in medicine and the urgent need for reform in pharmaceutical pricing and regulation.

Forever Strong Summit 2025:

Can’t make it to Houston on April 27th? Grab a Virtual “LIVE Access” Ticket and stream every keynote, panel, and breakthrough moment from the Forever Strong Summit 2025—live from your laptop, wherever you are. You’ll get front-row access to leaders like Dr. Don Layman, Rich Diviney, and Evy Poumpouras—plus priority access to all the recordings so you can revisit the insights anytime.Get your ticket now! https://drgabriellelyon.com/forever-strong-summit-2025/

This episode is brought to you by:

• Puori – Code DRLYON for 20% off sitewide! - puori.com/DRLYON
• Our Place - Code DRLYON for 10% off – https://fromourplace.com
• BON CHARGE – Code DRLYON for 15% off! - boncharge.com/DRLYON
• MUD\WTR - Code DRLYON for up to 43% off – http://mudwtr.com/DRLYON

Find Shaun Noorian at:

• LinkedIn - https://www.linkedin.com/in/shaun-noorian
• X(Twitter) - http://x.com/shaunnoorian
• Empower Pharmacy - https://www.empowerpharmacy.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/

Timestamps:

00:00 – Introduction: Why compounded GLP-1s are in the crosshairs

03:45 – Drug shortages, compounding access, and the rise of semaglutide

08:30 – Why patients flock to compounded medications (and who’s trying to stop it)

12:10 – Eli Lilly lawsuit and Big Pharma’s monopoly playbook

17:05 – Price fixing, international pricing gaps, and the $500/month illusion

21:40 – Regulatory capture: How the FDA, pharma, and lobbying intertwine

26:30 – What compounding pharmacies actually do—and why safety concerns are overblown

30:15 – The April Fool’s FDA warning letters: coincidence or coordinated attack?

35:50 – Can personalized medicine really be considered “dangerous”?

41:00 – What the media gets wrong—and how pharma shapes the narrative

47:00 – Are compounded GLP-1s banned? Sorting fact from fiction

53:25 – What’s next: state-level restrictions, 503B regulations, and the future of patient care

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’m joined by Dr. Melanie Cree—physician-scientist, pediatric endocrinologist, and one of the leading researchers redefining how we understand and treat Polycystic Ovary Syndrome (PCOS). PCOS affects millions of women, yet it's still underdiagnosed, misunderstood, and often mistreated. Dr. Cree cuts through the confusion, offering a deeply scientific yet compassionate look at what’s really driving this complex condition—from insulin resistance and mitochondrial dysfunction to skeletal muscle quality and fertility trajectories across a woman’s lifespan.

We cover:

• Why PCOS isn’t a single disease—and what two phenotypes may explain the full picture
• How muscle, liver, and fat interact in PCOS
• The misunderstood role of testosterone, insulin, and SHBG in diagnosis
• What muscle biopsies reveal about teenage girls with PCOS
• Intramuscular fat, mitochondrial impairment, and the true cost of sedentary muscle
• How early lifestyle and exercise interventions could change the future of PCOS care
• What GLP-1 agonists and amino acid supplements might offer for treatment

Whether you’re a clinician, patient, or advocate for women’s health, this episode will give you a whole new lens on PCOS—and why skeletal muscle may be the most overlooked (and powerful) organ in the conversation.

Who is Dr. Melanie Cree?

Dr. Melanie Cree is a board-certified pediatric endocrinologist and Associate Professor at the University of Colorado and Children’s Hospital Colorado, where she directs a leading multidisciplinary PCOS clinic. Her research bridges metabolic medicine and muscle physiology, with clinical trials exploring semaglutide, amino acid therapy, liver metabolism, and insulin resistance in adolescents.

Forever Strong Summit 2025:

The Forever Strong Summit is a live event on April 27, 2025 in Houston, TX, designed to help you build strength, resilience, and longevity from the inside out. Featuring top minds in medicine, military, and mindset, you’ll walk away with practical tools to upgrade your health, sharpen your focus, and take ownership of your life. Whether you're a clinician, athlete, or simply ready to step into your next level—this is where science meets action. Get your ticket now! https://drgabriellelyon.com/forever-strong-summit-2025/

This episode is brought to you by:

• LMNT – Get your free LMNT Sample Pack with any purchase → DrinkLMNT.com/DRLYON
• Cozy Earth – Get up to 40% off with code DRLYON → cozyearth.com/DRLYON
• OneSkin – Get 15% off with the code DRLYON at → OneSkin.co
• Timeline Nutrition – Get 10% off → timeline.com/LYON

Find Dr. Melanie Cree at:

University of Colorado - https://som.cuanschutz.edu/Profiles/Faculty/Profile/22449

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/

Timestamps:

00:00 – Introduction to PCOS: Why most women still don’t get real answers

03:00 – Dr. Melanie Cree’s mission: Advocacy, research, and uncovering a new liver

pathway

07:00 – PCOS is not one disease: Metabolic vs. reproductive phenotypes

12:00 – Why lifestyle changes work—and why the messaging around “just lose weight” is

all wrong

16:00 – Fertility, follicle congestion, and why some women with PCOS conceive more

easily at 35+

21:00 – Diagnosing PCOS in teens vs. adults, and why ultrasounds often mislead

26:00 – Testosterone testing: The lab mess, SHBG, and how women are misdiagnosed

36:00 – Muscle in PCOS: Why women with high testosterone don’t have more muscle

41:00 – Mitochondrial dysfunction and insulin resistance in teen girls with PCOS

46:00 – IMAT, marbled muscle, and early signs of cardiovascular disease

53:00 – How fat inside and around muscle impacts insulin signaling and metabolic

health

59:00 – Targeting IMAT: What biopsies reveal, and why location of fat matters more

than total %

1:06:00 – Muscle protein synthesis, amino acids, and resistance training response in

obesity

1:16:00 – Lifestyle vs. semaglutide: Surprising diet findings from Dr. Cree’s recent

trial

1:22:00 – Low glycemic diets, liquid sugar, and reactive hypoglycemia in PCOS

1:26:00 – Protein, GLP-1s, and lean mass loss: What matters more than the drug itself

1:30:00– Why GLP-1s may eventually replace metformin—and the organ-wide benefits

emerging

1:37:00 – Can PCOS be reversed? Why Dr. Cree says “lifestyle managed” is more accurate

1:40:00 – Brain remodeling, hunger signaling, and GLP-1s in adolescents vs. adults

1:43:00 – Compounded GLP-1s, insurance gaps, and what's coming next in PCOS care

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’m joined by Dr. Jocelyn Wittstein—orthopedic surgeon, sports medicine expert, and Associate Professor at Duke University—for a powerful and practical conversation about  bone and joint health across the lifespan. From the challenges of frozen shoulder and arthritis to the truth about running and menopause hormone therapy, this episode is your definitive guide to staying strong, mobile, and pain-free well into your 40s, 50s, and beyond.

We cover:

• Why your joints and bones start changing after 30—and what to do about it
• The difference between male and female aging (and why 50 hits women harder)
• The role of estrogen in health, inflammation, muscle mass, and osteoporosis
• The truth about running and arthritis: myth vs. reality
• How to actually build stronger bones: plyometrics, impact, and intensity
• Why frozen shoulder happens and how to treat it early
• The supplements Dr. Wittstein actually recommends (and which ones she used to dismiss)
• What we’re learning about GLP-1 medications and their surprising effect on bone and joint health

Whether you’re an athlete, a parent, or entering perimenopause, this conversation is a masterclass in movement longevity and joint and bone preservation.

Who is Dr. Jocelyn Wittstein?

Dr. Jocelyn Wittstein is an Associate Professor of Orthopedic Surgery at Duke University specializing in sports medicine and women's joint health. As a leading researcher and clinician, she’s pioneered work on arthritis, adhesive capsulitis, and the role of hormones in bone and joint aging. She is also co-author of the upcoming book The Complete Bone and Joint Health Plan (May 2025), a practical guide for women who want to move well and stay strong at every stage of life.

This episode is brought to you by:

• Puori – Code DRLYON for 20% off sitewide! → puori.com/DRLYON
• Needed – Code DRLYON for 20% off your first order → thisisneeded.com
• BON CHARGE – Code DRLYON for 15% off! → boncharge.com/DRLYON
• Divi – Get 20% off your first order → diviofficial.com/DRLYON

Find Dr. Jocelyn Wittstein at:

• Duke Health: https://www.dukehealth.org/find-doctors-physicians/jocelyn-ross-wittstein-md
• Instagram: @jocelyn_wittstein_md
• The Complete Bone and Joint Health Plan: Amazon and Barnes & Noble

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 – Why your bones and joints start changing at 30—and what happens if you wait too long to act.

02:53 – The “muscle span” of women: Why bone and joint health challenges begin earlier than you think and evolve over time.

03:59 – Why female athletes are 8x more likely to tear their ACLs—and what we still don’t understand about hormones and injury.

06:31 – Estrogen’s critical role in bone, muscle, and joint health—and how its decline accelerates aging in women.

12:42 – Frozen shoulder and hormone therapy: A breakthrough 2023 study and how estrogen may prevent painful joint conditions.

16:54 – Early signs of frozen shoulder and how to intervene before it becomes a long-term issue.

26:05 – Why fixing diet and exercise isn’t always enough—how hormonal changes drive shifts in fat, muscle, and joint pain after menopause.

29:26 – What arthritis really is, the difference between wear-and-tear vs. inflammatory arthritis, and why menopause matters.

32:36 – Does running cause arthritis? The research says no—and may even show protective benefits.

40:06 – Why immobilizing joints (even after surgery) can lead to bone loss and muscle atrophy—and what to do instead.

43:54 – Collagen supplements: What works for joint health vs. bone density, and how to choose the right form.

46:35 – Bone-building effects of hydrolyzed collagen and how it compares to strength training.

53:10 – Best interventions for early arthritis, including PRP, exercise, and weight loss—even in healthy individuals.

59:03 – What GLP-1 drugs like Ozempic are doing to joints and bones—surprising anti-inflammatory effects and fracture data.

1:02:41 – The best training plan to prevent osteoporosis: strength, plyometrics, and how much impact you really need.

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’m joined by Dr. Shane Kronstedt—former Navy SEAL, physician, surgical resident, and most importantly, my husband—for a powerful conversation about discipline, resilience, and the real-life moments that define us. From his early years of martial arts and mixed martial arts to surviving Hell Week and life-or-death missions in Afghanistan and Uganda, Shane shares how pressure creates clarity, why mindset matters most, and what it truly means to lead by example. This deeply personal episode gives you a rare glimpse into the man behind the mission.

We cover:

• Why Shane chose the most dangerous path on purpose—and what it taught him
• What Hell Week is really like (and why most fail)
• His perspective on “one moment of weakness for a lifetime of regret”
• Lessons learned from combat trauma and performing surgery in war zones
• The truth about motivation, mental toughness, and doing things that suck
• Why preparation beats panic and mindset > emotion
• The relationship between high performers, adversity, and identity
• What it’s like building a family, business, and legacy

Whether you’re a parent, athlete, medical professional, or someone who wants to be better under pressure, this episode will challenge you to redefine your limits and commit to something greater than yourself.

Please be advised: This episode contains some strong language and may not be suitable for all audiences.

Who is Shane Kronstedt?

Dr. Shane Kronstedt Shane was a Navy SEAL and combat medic with ten years of active duty service. His time overseas treating patients inspired him to become a surgeon. He deployed to Afghanistan, Europe, the Horn of Africa, and South America. Some of his awards include the Navy Commendation Medal, the Army Commendation Medal, The Joint Services Achievement Medal, and Navy Achievement Medal x2. He graduated from Rutgers Robert Wood Johnson Medical School with AOA Honors in 2023 and is currently a resident in urologic surgery at Baylor College of Medicine.

This episode is brought to you by:

• LMNT – Get your free LMNT Sample Pack with any purchase – DrinkLMNT.com/DRLYON
• AG1 – FREE bottle of D3K2 and 5 free travel packs at DrinkAG1.com/LYON
• OneSkin – Get 15% off with the code DRLYON at https://www.oneskin.co/
• Timeline Nutrition – Get 10% off at https://Timeline.com/LYON

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

02:30 – Meet Dr. Shane Kronstedt

04:15 – Martial arts, discipline, and joining the SEALs

10:10 – The real job of a SEAL (not what you think)

12:00 – What separates those who succeed from those who quit

15:49 – What is Hell Week? Six days with 1.5 hours of sleep

20:46 – Why Plan A is the only plan

23:40 – “Stop feeling sorry for yourself” and the advice that stuck

28:55 – Training through adversity: failure, fear, and adaptation

33:37 – Is it all mental? Or are some people genetically built for this?

36:47 – Shane’s mindset tools: box breathing, neutral thinking, no drama

39:49 – Performing surgery under fire in Afghanistan and Uganda

54:21 – Why Shane decided to become a doctor

59:41 – Building a strong relationship while building a legacy

1:06:25 – The mindset behind elite performance

1:15:30 – Lessons from failure, discipline, and pushing through

1:31:08 – Resilience, service, and never breaking rule #1

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.

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.