The Dr. Gabrielle Lyon Show

Dr. Donald Layman is Professor Emeritus in the Department of Food Science & Human Nutrition at the University of Illinois at Urbana-Champaign. Dr. Layman served on the faculty at the University of Illinois from 1977 – 2012. Dr. Layman has been a leader in research about protein, nutrition for athletic performance, obesity, diabetes and cardiovascular health. Dr. Layman has over 100 peer-reviewed publications. He has received numerous awards for his research from the American Society for Nutrition and the National Institutes for Health and for his nutrition teaching. Dr. Layman served as Associate Editor of The Journal of Nutrition and the Journal of Nutrition Education and Behavior and on the editorial boards of Nutrition & Metabolism and Nutrition Research and Practice. Dr. Layman earned his B.S. and M.S. degrees in chemistry and biochemistry at Illinois State University and his doctorate in human nutrition and biochemistry at the University of Minnesota. 

In this episode we discuss:

• How to create a balanced diet
• Where does incorrect health information come from?
• What is cardio metabolic health?
• How you can tailor dietary protein, fats, and carbohydrates to your needs.

This episode is brought to you by Divi, Cozy Earth, 1stPhorm, InsideTracker

• Reboot Your Metabolism | Metabolic
• Perspective: Developing a Nutrient-Based Framework for Protein Quality - PubMed

Order Dr. Lyon's Book Forever Strong - https://drgabriellelyon.com/forever-strong/

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Dr. Alexis Cowan is a Princeton-trained PhD in molecular biology who operates at the interface of physiology, metabolism, and nutrition. Here, she specializes in the design and implementation of targeted dietary and lifestyle protocols in areas including gut health, fat loss, metabolic flexibility, and cognition. Dr. Cowan works with medical professionals and coaches looking to expand their repertoire of evidence-informed approaches, as well as high-performing individuals seeking to optimize their health and performance. 

In this episode we discuss:

• What is muscle-centric medicine?
• Are low carb diets safe?
• The ideal meal and supplementation plan.
• Which biomarkers and data should you worry about?

This episode is brought to you by LMNT, Paleo Valley, Inside Tracker, 1stPhorm

Order Dr. Lyon's Book Forever Strong - https://drgabriellelyon.com/forever-strong/

• Alexis' IG

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Gunnar Peterson is a Nashville based personal trainer whose clients include celebrities, professional athletes, and everyday people. Gunnar is the former Los Angeles Lakers’ Director of Strength and Endurance. He is widely recognized for his expertise in functional training and his  commitment to developing and implementing innovative fitness  techniques. With over 31 years in the fitness industry, Gunnar emphasizes strength training  modalities that can be transferred from the gym to daily life, and from  training camp to championship game. He has worked with athletes from  the NBA, NHL, NFL, MLB, USTA, professional boxing (male AND  female!) and various NCAA sports. 

In this episode we discuss:

• How to design an exercise plan for fat loss.
• Movements everyone should do to stay fit for life.
• Eliminating the confusion around when to do HIIT vs Zone 2 cardio.
• The best exercise plan for beginners.

This episode is brought to you by Timeline Nutrition, PaleoValley, Inside Tracker, 1st Phorm

Order Dr. Lyon's Book Forever Strong - https://drgabriellelyon.com/forever-strong/

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This special episode is a solocast for me to personally introduce to you my new book, Forever Strong: A New Science Based Strategy for Aging. I'm so excited to share it with you. It took two years and 20 years of experience to bring you the information in these pages. You cannot correct a problem if the foundation and framework for thinking of that problem is wrong. That is where muscle centric medicine was born, from a desire and need to move the needle for you to be able to take charge of your own health and wellness. In my book, I give you exactly what to do, exactly how you need to think about things, and what you need to execute. This concept of obesity pained me to the point that everything in this book, and what I talk about, is to change the trajectory of your life. To allow us all as a society to not be left floundering by flawed nutrition and exercise recommendations.

In this episode I discuss:

• Training plans for everyone from beginners to experts.
• How to address your personal weaknesses and triggers.
• What is Muscle Centric Medicine and why is it so important?
• The ideal protein and carbohydrate balance.

This episode is brought to you by LMNT, PaleoValley, InsideTracker, 1stPhorm

Order Dr. Lyon's Book Forever Strong - https://drgabriellelyon.com/forever-strong/

Mentioned in the episode: https://www.frontiersin.org/articles/10.3389/fendo.2023.1183765/full

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Shawn Stevenson is a bestselling author and the creator of The Model Health Show, featured as the #1 health podcast in the U.S. with millions of listener downloads each year. A graduate of The University of Missouri—St. Louis, Shawn studied business, biology, and nutritional science and went on to be the founder of Advanced Integrative Health Alliance, a company that provides wellness services for individuals and organizations worldwide. Shawn has been featured in Forbes, Fast Company, Muscle & Fitness, ABC News, ESPN, and many other major media outlets. He is also a frequent keynote speaker for numerous organizations, universities, and conferences.

In this episode we discuss:

• Why eating with your loved ones will improve your health.
• The best foods to improve your brain function & sleep quality.
• Science backed ways to make meals more rewarding.
• What the foods you eat say about your cultural and political values.

This episode is brought to you by Cozy Earth, Timeline Nutrition, 1stPhorm, InsideTracker

• Order Shawn's Book

Order Dr. Lyon's Book Forever Strong - https://drgabriellelyon.com/forever-strong/

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Dr. Emily Lantz is an Assistant Professor in the Department of Nutrition, Metabolism and Rehabilitation Science in the School of Health Professions at the University of Texas Medical Branch. She has a Bachelor of Science in Agricultural Biochemistry from Iowa State University, a PhD in Nutrition Science from Purdue University. She completed a postdoctoral fellowship in skeletal muscle metabolism from the Division of Rehabilitation Science University of Texas Medical Branch.

In this episode we discuss:

• Addressing muscle loss during injury and illness.
• How does sleep affect protein synthesis?
• What affects skeletal muscle mass in older adults?
• The difference between animal and plant protein.

This episode is brought to you by Divi, LMNT, Inside Tracker, 1stPhorm

Order Dr. Lyon's Book Forever Strong - https://drgabriellelyon.com/forever-strong/

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In this special solo episode, I want to personally set you up for success. So I am going to give you my top strategies for meal plan success. If you are keto, carnivore, vegan, or vegetarian, it doesn’t matter, this will be helpful for you. Short and to the point, this is an episode packed with information that you can execute on immediately. Let me know if you like the solo format and if I should do more like this!

In this episode I discuss:

• Strategies for successful meal planning.
• How to calculate your ideal macronutrient balance.
• The key elements of execution to guarantee personal success.
• Where to find additional resources and support.

This episode is brought to you by Timeline Nutrition, Paleo Valley, 1stPhorm, Inside Tracker

Order Dr. Lyon's Book Forever Strong - https://drgabriellelyon.com/forever-strong/

Say hi on social: https://www.instagram.com/drgabriellelyon/

Sign up for my weekly newsletter: https://www.drgabriellelyon.com

New patient inquiries: https://drgabriellelyon.com/contact-us/

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Peter Ballerstedt earned his bachelor’s and master’s degrees at the University of Georgia and his doctorate at the University of Kentucky. He was the forage extension specialist at Oregon State University from 1986 to 1992. He worked in the forage seed industry from 2011 until 2023. He is a member of several national and international scientific societies, participates in related global initiatives, and is the current President of the American Forage and Grassland Council. Peter is an advocate for ruminant animal agriculture and the essential role of animal source foods in the human diet.

In this episode we discuss:

• What are ruminants and why are they important?
• The misleading way protein is calculated in plant products.
• How to make sense of current dietary guidelines.
• Should you eat more plants?

This episode is brought to you by LMNT, Paleo Valley, Inside Tracker, 1stPhorm

Order Dr. Lyon's Book Forever Strong - https://drgabriellelyon.com/forever-strong/

• Grass Based Health on Twitter
• Peter's YouTube
• Peter's LinkedIn
• Grass Based Health on FB

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Lisa Jaster is an American soldier, combat engineer, and one of the first three women to graduate the elite United States Army Ranger program in 2015. She graduated at age 37, while the average trainee age is 23. Prior to receiving her esteemed Ranger tab, Lisa worked as an engineer with Shell Oil in Houston and an Army Reserve individual mobilization augmentee with the U.S. Army Corps of Engineers. Lisa is the recipient of numerous military accolades including two Bronze Star Medals and the Meritorious Service Medal. Lisa left active duty in 2007 and started a family and civilian career with Shell but returned to the Army as a reservist in 2012. Lisa holds a BS and MS in Civil Engineering. She released her first book, “Delete the Adjective,” at the end of 2022.

In this episode we discuss:

• What it’s like to be one of the first female Army Ranger graduates.
• How to rise up in the face of low expectations.
• The keys to leadership and physical fitness that transcend race and gender.

This episode is brought to you by Cozy Earth, Timeline Nutrition, 1stPhorm, Inside Tracker

Order Dr. Lyon's Book Forever Strong - https://drgabriellelyon.com/forever-strong/

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Satchidananda (Satchin) Panda, PhD is a Professor at the Salk Institute in California, where his research focuses on the circadian regulation of behavior, physiology and metabolism in model organisms and in humans. Dr. Panda discovered a blue-light sensing cell type in the retina entrains our master circadian clock, affects mood, and regulates the production of the sleep hormone melatonin. Recently, he discovered that maintaining a daily feeding-fasting cycle – popularly known as time-restricted feeding (TRF) – can prevent and reverse metabolic diseases. Based on a feasibility study in humans, his lab is currently carrying out a smartphone-based study to assess the extent of circadian disruption among adults. Dr. Panda has received the Julie Martin Mid-Career Award in Aging Research, Dana Foundation Award in Brain and Immune System Imaging, and was a Pew Scholar in the Biomedical Sciences.

In this episode we discuss:

• How does light affect your biology and physiology?
• The surprising connection between circadian rhythm and women’s fertility.
• Does it matter what time you eat food?
• When is the best time to exercise.

This episode is brought to you by Better Help, LMNT, Inside Tracker, 1stPhorm

• Donate | Panda Lab - Salk Institute for Biological Studies
• Satchin's Twitter
• Satchin's IG

Order Dr. Lyon's Book Forever Strong - https://drgabriellelyon.com/forever-strong/

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