Habits and Hustle - Episode 287: Dr. Gabrielle Lyon: How to be Strong Forever

Episode Date: October 24, 2023

In this episode of Habits and Hustle, I chat with Dr. Gabrielle Lyon, a leading expert in human nutrition. We discuss the misinformation about nutrition and muscle building that circulates on social media, the importance of animal protein in a balanced diet, and the potential risks of a plant-based diet. Dr. Lyon also shares her personal fitness journey and the philosophy behind her new book, "Forever Strong."  Dr. Gabrielle Lyon is the founder of the Institute for Muscle-Centric Medicine®. Dr. Lyon is a nationally recognized speaker and media contributor specializing in brain and thyroid health, lean body mass support, and longevity. Get your copy of “Forever Strong: A New, Science- Based Strategy for Aging Well” at https://drgabriellelyon.com/forever-strong/ What we discuss: (0:06:10) - Entrepreneur Archetypes and Health Habits (0:09:35) - Habits on Nutrition, and Understanding the Difference between Animal and Plant Proteins (0:18:39) - A Comprehensive Perspective on Training, Protein, and Nutrition (0:27:00 - How to Incorporate Protein and Have a Balanced Diet (0:30:10) - The Importance of Increasing Muscle (0:36:13) - What Are the Misconceptions about Working Out and Nutrition? (0:49:21) - Longevity Tips (0:54:49) - Dr. Gabrielle Lyon’s Daily Routine (1:02:03) - Hormone Replacement and Peptides for Women Other Ways to Increase Muscle for Longevity (1:08:52) - Lose Weight, Build Muscle, and Have Good Longevity with Dr. Lyon’s Book, "Forever Strong" Thank you to our sponsors: Ketone IQ (HVMN): You can save 30% off your first subscription order of Ketone-IQ at HVMN.com/JEN Shopify: Go to shopify.com/hustle to take your business to the next level Hello Fresh: Go to HelloFresh.com/50hustle and use code 50hustle for 50% off plus free shipping! AirDoctor: Head to airdoctorpro.com and use promo code HUSTLE and depending on the model, you’ll receive UP TO 39% off or UP TO $300 off! Find more from Jen:  Website: https://www.jennifercohen.com/ Instagram: @therealjencohen  Books: https://www.jennifercohen.com/books Speaking: https://www.jennifercohen.com/speaking-engagement Learn more from Dr. Gabrielle Lyon: Instagram: https://www.instagram.com/drgabriellelyon/ Website: https://drgabriellelyon.com/ Learn more about your ad choices. Visit megaphone.fm/adchoices

I have Gabrielle Lyons on the podcast today and hi friend. So many people now start with hi friends. I don't do that. I feel it's so funny and weird, but you're my friend. So, hey, friend. Hi, friend. You're wearing a new BFF? Yes.

We, it was love at first sight or like at first voice or whatever you want. All of those things. All those things. All those things. If you don't know Dr. Gabriel Lyons, she's the girl all about protein, muscle, longevity, and everything in between. She did a TED talk, which I loved. Thank you.

I think you were one of the first people I sent it to. Yes, well thank you. And I think I sent it to like 10 people because you hit it like right on the nose, which you do with a lot. I tend to obviously agree with a lot of the things that you talk about. Or so we can be friends.

Yeah, otherwise. Otherwise, like, see you later. Yeah, because you know how that's how it is now in the world. Like God forbid if I don't agree with you, it becomes like a fight with people. Like there's no such thing as having opposed opinions. Right. Right. It's so odd. And so it is so bizarre to me. But I do tend to agree with a lot of things you say because you do talk my language. By the way, she's like literally four feet so I am nine pounds. So, first of all, I'm five foot one. Don't take that away from me because actually I foot one. Yes, because you're weak. Yeah, well, as you we age, we're eventually going to shrink. So, if I started five foot one, then if I get to five foot and then maybe a little shorter,

I'm good with it. Yeah, okay, I'm telling you, in heel, she's five foot one, but okay, and you're also like three pounds soaking wet if that, and the hair's two pounds. So I'm just saying, whatever you're doing, I wanna know, not only do I wanna know, but you're doing as your own habits. Let's talk about like you are like a doctor, right? I shouldn't say a real doctor.

I real doctor with a real medical degree. So what is your actual, like your educational background? It's long and abrasive and I don't recommend anyone to do that. I think that there's a lot of other things. Nowadays, that people can do, but I started in my undergraduate, which I won't make this a very long story, but it's relevant for what I'm doing now.

Okay. I did my undergraduate in human nutrition, vitamin, mineral metabolism, which is very relevant. And then I went to medical school and then I did two years of psychiatry training. So real, I'm gonna say I don't mean to say real medical school, but yeah. So a real physician and MD is actually I'm a DO, an MD and DO are licensed the same. Okay. Oh, I didn't know that. They are. They are. They are fully licensed the same in all 50 states.

Okay. I chose to go to DO school because I'm very interested in muscle. And I was very interested in the difference in training is MDs and DOs have the same medical training with a DO having an addition of musculoskeletal training. Got it. Okay. There's no difference in surgery capacity. An MD or DO could be a neurosurgeon, an MD or DO could be a North-Apedic surgeon, there's no difference in training.

I had no idea. Yes. Yes. So, after medical school, I went and I- You could prescribe medication. That's right. I'm a fully licensed physician. Okay.

Yes. Good. Go on. So I didn't need to interrupt you. No problem. Then I did two years of psychiatry training, which was actually an MD training, and then I did three years of family medicine, and then I did a two-year fellowship, which also is MD training in obesity medicine, geriatrics, and nutritional sciences. Oh my god. How long are you in school? Gross, like 17 years. Jesus. Like I said, there's way, I mean, that's a long time. I recommend other pathways.

Well, or if you are a glutton for punishment, then you can go ahead and do the same pathway that I did, but just know that you're being school forever till the center of the earth cools, actually. And the reason why I'm even bringing that up and I wanted you to say all that is because every, like now every Tom Dick and Harry can go on social media or anywhere and spew out lots of factoids

that are not real, not true, but you're coming from a place of science and backed data, backed information and experience for where you speak. Which is important, I think, to know. Well, I wanna point something out, most people are not, unfortunately, discerning. And you are very discerning.

And my husband, we were just face down before, who is now a surgeon. Yes, totally. He's a MD surgeon. And we look at social media, there's so much influence. And that's actually why I wrote the book. So I did write a book, which I'm going to share. But the reason is there's so much influence

and people there's not a barometer for where potentially someone's zone of expertise is. So anyone can go on there and talk about whatever, but the information isn't either clinically relevant or they don't have clinical experience or they're not trained to be discussing what they are discussing. And it's fascinating. We've never lived in a time like that before. This is new. So it does take a very discerning eye. It does.

And that's the key word discerning. You have to be discerning. And that's why I wanted to start off this whole podcast by giving your background because I want people to understand that I try to have people on the podcast who speak from a place of experience and practice and knowledge because it is an overload of people out there who don't know what the hell they're talking about and people listen because they don't know any different, right?

And there are a lot of people who are great talkers and they can speak really well and articulate but they can speak, you know, gibberish nonsense. And so let me just, that's why I wanted to do that. And now I want to get into like why your book and why you're here is because I want to talk about the importance of longevity, muscle, healthy habits, and how, how we can kind of build that, how do we live longer, how do we stay healthy, and you are to me a true expert. So let's start with your philosophy. Okay, I love that, and here's why I love it for your audience. You are an entrepreneur, and your audience is a lot of entrepreneurs.

The highest level an entrepreneur is ever going to go is dictated by one thing. What is it? Their health. Yes, okay. They will never be able to outrun their health. There comes a point in time where that is the common denominator. But wait, isn't that with anything and everybody? It is.

But we don't care about that. We care about the entrepreneur. Today we do. Right. With anybody. But again, with the very type A driven individuals, they will only ever go as high as their health. And from an entrepreneurial perspective, there's like the rookie move.

And the rookie move, and the reason I'm bringing this up, is number one, your audience, but number two, my practice is full of entrepreneurs. And there's a certain archetype that is very predictable with the entrepreneur archetype. And if you care about your health and wellness, then you have to understand your archetype because you can leverage that to your capacity. Great, so tell us what that is. What that arqueot, clars.

I can never pronounce this word. Arqueot type, you got it. Okay. Is and how we can maximize and optimize it. Absolutely. Number one, when you think about, when you probably started your business, when you would write,

you started your business at some point. Many years ago, just last week. Just last week she started this podcast and her multiple businesses. By the way, she's the one I call when I'm like, what do I do? Aw, she's so sweet. Thank you.

I love her. As a rookie entrepreneur, as someone starting out in business, there's late nights, early mornings, they burn themselves out, there's this ebb and flow, right? There's this ebb and flow, and as they are getting higher on the entrepreneurial ladder, their health takes a no-stive. I have seen it time and time again. That is a rookie move.

That is a rookie move. The successful entrepreneur, and again, I'm privileged to take care of some of the most successful entrepreneurs on the planet. They are very aware of their own weaknesses, and they are very boundary oriented, because they know that if they go off the path of health and wellness, everything else falls apart.

So that's number one. And you're going to ask, OK, well, what are some things that the entrepreneur needs to look out for? Am I right? Yeah. Here, what are my questions? And she paid me $5 to write them in the first place. Number one, knowing your weaknesses, knowing where you fail.

Everybody is shocked by where they fail. What does that mean? That means they've had a stressful day, they've just launched a big program, and they're shocked that they are reaching for a substance or more shopping or buying another car, or just put in any kind of ice you want. They are not prepared to deal with the low that comes with the pinnacle of a high. Mmm, right, because that's so true. It's very much very extreme behaviors, right? Like there's, yeah.

But wait a second, because you say something that I think is very interesting about the archetype and the rookie moves. So do people come to you typically for when they're sick or more before and be more preventative? Because you're dealing with the entrepreneur, right? So, let's start with some habits that you see people are not integrating that can really help them save them when it before it's too late.

Yeah, super simple habit. Number one, nutrition. There's so much misinformation about nutrition that it destroys people's number one ability to focus right we're very if we don't know what we're doing we're very distracted following this diet trying to lose this way not knowing this that's very distracting for people so clearing up the health and wellness space and from an entrepreneurial perspective nutritional sciences understanding what to do prioritizing dietary protein it sounds so simple yet protein is like the black sheep

of the macronutrient family. You know, it's funny you say that. I feel like there's different camps, right? But now there's a swing to either being anti-protein, of course, or the pendulum goes the other way to being very pro-protein. What I was gonna say, why I even, I introduced you the way I did initially was because,

I see you obviously on the pro-protein, all the benefits of protein. I wanna know why you think that it's become like you said in some ways the black sheep, where it's become so polarizing to people, the idea of eating too much protein, and these ideas that it can ruin your kidneys, and like, and eating vegan or vegetarian,

like why has there been such friction between the two groups of people? It doesn't make any sense to me. It's food for crying out loud. Exactly. And by the way, the animal and plant divide has been there for decades, if not centuries. The animal and plant divide has been there from, I don't even know, the beginning of time, which is an extreme statement, not potentially the beginning of time, but at least since the 1800s. But people used to eat meat to survive. That was the diet.

That's right. And then there was an influence in morality and an influence of religion. That there was this discussion where to be pure in heart and soul, that you should get rid of animal products, you should drink alcohol, and you should abstain from sex. Okay, true. And then it evolved again again and it evolved again. And I don't know if it's what kind of sprung this on,

but now it's become either for this team or you're for that team. And what do we know about extremes? My point, right? So you're a pro protein. If someone said to you that they don't eat protein, what would you do? Would you freak out and call them names

and do all these crazy things? Right. But that's what's happening. It's a crazy world we're living in. So that's why I want to lead with all the pros of why you believe that how fundamental protein is for someone's nutritional health and how it helps you in folk, how it helps the entrepreneur, but helps everybody live a more well-rounded, capable, life full of longevity.

To energy. Yes. Well, first of all, it is not even my opinion that protein is essential. Protein is an essential macronutrient and there are 20 different amino acids, which are the building blocks of protein and nine of those are essential.

Meaning, you must eat them. I just say animal protein, that's a big problem. I should be very clear on that. I just don't eat it. I met the animal protein part, yeah. So the animal plant divide has been extreme. And when we talk about quality of protein, could someone get all of the macronutrients that they need from animal or from plant-based sources? Yes, if you just look at the macronutrient protein. With that comes a lot of carbohydrates if you're eating a whole food diet. And just logically, the B vitamins, iron, zinc, selenium, carnitine, creatine, touring, and searing, all these

other low molecular weight compounds that coexist within animal-based products, just to name a few that are not found in large numbers and plants. So it's clearly different. A broccoli and a steak, they are two different things. And you'll hear people being like, well, you can get protein and broccoli. Fine, go right ahead. I would like to know my answer to that would be,

how much broccoli are you going to eat? It takes six cups of quinoa to equal one small chicken breast. It's insane. It's insane, but yet, it remains a confusing narrative. And I think part of the reason is is because it's a smoke screen. If we are fighting amongst ourselves, then we can't look at the real picture underneath.

If we are so disillusioned by the claims that individuals make about animal products like animal agriculture is killing the environment, which by the way is totally not true. The majority of greenhouse gas in the United States is all electricity, agriculture, and transportation. Or not agriculture. Transportation, electricity, and industry. Right, and the narrative has been skewed so so badly. But like why is that? That's what I'm trying to talk about, like the underlying reason. It doesn't make sense to me that that has become the narrative. Right.

Right. I'm just speaking like a friend to a friend, like it just bothers me that that's become the narrative. I meant when I said protein earlier, I met the animal protein versus of course the plant. But you know, and like, you know, this is not, this is one of your pillars and that's and I want you to kind of like even talk more about it in terms of like how it affects hormones. Because what I've noticed, and I see this in my friends, when they're not eating enough protein,

and they are on the other side of the camp, they seem, they're not, their energy is lower, and they're not able to build lean muscle mass. Well, typically, the average American is eating anywhere between six, so a female might be eating, if she's lucky, 70 grams of protein a day. 70 grams of protein is nothing and if an individual is eating a plant-based diet, then that protein quality is even lower. How are you going to need two things to build muscle? You

need a stimulus, which is exercise. Obviously you and I are going to do push-ups or pull-ups or whatever is down there. We're going to be doing it. The stimulus is exercise. The other stimulus is dietary protein. You need those two things to build muscle. And if you only have one or the other, when you're younger, you can get away with just exercise. But the reality is, you are driven by hormones, you have more flexibility in your diet, but as you age, you do require dietary protein to an even higher extent than you would when you were younger. If you don't get that infrastructure right, if you don't get the architecture of your diet and the architecture of your body right, it is only downhill from there. And where does animal protein come in there? It is a nutrient dense highly bioavailable source of protein.

If someone needs to monitor total calorie intake, which everyone should, right? It's, you track your money, you track how fast you're going, you do have to track your calories or at least have some kind of understanding of your total calorie load. The majority of individuals as they age or not eating too much, they're probably not eating enough. So if you now listen and buy into this narrative, how you should further cut back high quality protein, what are you going to be eating? Carbohydrates? That's easy. But what is you going to be eating? Carbohydrates? That's easy, but what is that gonna do to metabolism

and overall health and wellness? Is there some body types that do better with animal protein than others? Is it more of a different for everybody or this is across the board? I would say across the board, we know dietary protein, whether animal or plant is fundamental for human life. You cannot survive without dietary protein.

What is the, in your opinion, the best sources of protein? The best sources of protein from a food matrix perspective and nutrient density perspective from high quality proteins is not even opinion-based. It is purely based on the hard fast biological numbers of these amino acids. And that would be any animal-based product, including beef, bison, chicken, fish is a high-quality

protein eggs way. And then on the flip side, plant-based proteins would be soy, beans, maybe some nuts and seeds. But again, how much of those would you be eating to equal a chicken breast? And not to mention, like you said earlier, and you said again, there's a lot of other things in there. There's carbs, there's fats, it's not a pure protein.

That's right. So it's on the plant side. That's right. But you said way protein. So would you say, because I never thought that like a shake would be as equivalent to let's say having an omelette for breakfast. Like to me, the omelette will give you so much more of a greater source of protein and station. That is a good point. The protein content, you can make it so it's

equal. But you're not going to get colean in some of the fat-soluble vitamins that would come with eggs. But on the flip side, way protein has immunoglobulins in it, it has alfylactylbumin, lactaferin, things that can be really good for the immune system in the gut. So there are some benefits of rotating high quality proteins.

Can you become intolerant to something if you eat it enough? Like for me, I've been eating eggs for like 20 years in my life, right? Where I took a blood test and they're like, oh my god, you're crazy allergic to eggs. You shouldn't be eating it anymore. And is that like, because you're a doctor, is that an artificial intolerance?

Because is it? And typically, so number one, the question is, is a food sensitivity test a validated test? And I would say, I'm not sure that that is a validated test. It doesn't mean that it's worthless, but is it a validated test. The second component to that is if you have any kind of GI issues, and let's say there's potentially leaky gut, which is a catch-all phrase for... I'm sure that all that's online.

Which is maybe that the tight junctions in your intestines are maybe a little permeable. And so with all the foods that you're eating consistently, perhaps some of that is getting into the bloodstream and you're building antibodies. Would that be what is showing up on your test because you're consuming it and you have a little bit of gut permeability, probably? So if you were to rotate those foods, then that would go away. So just rotating them because you told me to eliminate everything, the guy. And so- I mean, but you're still not fixing the underlying issue, which is probably some gut permeability.

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Lock the special offer by going to airdoctorpro.com and use promo code hustle. That's air doctor pro a I R D O C-R-O.com, promo code, hustle. So you're saying, though, having like a way protein shake. I had a guy on the podcast actually recently tell me that, and I'm curious to get your opinion, that shakes are really bad for you, because if you're putting in the milk and with the banana, when you're taking that banana out of its normal form, let's say, and mixing it up, the glycemic index will change with the milk and all the other ingredients that you're putting it in,

where it becomes actually a bad thing to eat, with the protein, by the way. I'm like a whole normal shape. That's a bad source of food source. Would you agree with that idea? I wouldn't. What he's talking about is rapid digestion, which there are some positives to that, right? Because then if you're blending your food and drinking it, you are getting a

robust amino acid uptick in your blood, which is exactly what you want. When you think about the banana, yes, the idea that you are blending it and not chewing it, could that have a faster absorption to the bloodstream? Yes, but if you're physically active, what's the problem? And it's within your carbohydrate tolerance, what's the big? And it's within your carbohydrate tolerance, what's the big deal? So you're okay with smoothies. Depends on if you're training. Okay, but for the average person

who's not training like five hours a day, which, you know, like, let's say someone works out like a normal person, okay? Then you have to figure out how much carbohydrates that you are gonna ingest in a day. Okay, so let's say a scoop of protein powder, a banana, some milk, almond milk, almond juice, and almond juice.

Do you do almond juice? No. Do you have shakes? Not really. Depends. Okay, so what happened? No, no, you said not really. That was your first thing.

Why don't you have shakes? Because I eat food, but I would have no problem. If I went and I rated your fridge and there was exactly a miracle, yes, well, I didn't see anything else in there. When I was like, I don't know what's in there. It's like, but if there was a protein shake,

I would drink it. You were. Or a smoothie, yeah. That's not your go-to. I mean, if someone brings it to me, I'll drink it. Okay, what is your go-to? Like, what would you, because how much do you train a day?

An hour. Okay, an hour, give or take. Like, today I haven't trained yet. Okay, I will, today I will later. Do you train every day? No, because I train so hard I cannot keep up. Oh no, my training is pretty intense. So five, maybe six days a week.

And how long is it each session? So that an hour? Yeah, 45 minutes for an hour. Do you do cardio or is it just weight training? It's explosive. So I'll do a mix of strength. I'll do a mix of some kind of explosive activity. Yeah, like sled pushes, which is a mix of strength and aerobic.

I'll do banded thrusts with weights, right? So if there's a landmine, I'll do squats, I'll do dead lifts. So I'll do a mix. You're really fit. That's why I'm asking. And then so what way... You guys, I paid her $5. Someone, Jen, here's a five.

Definitely make sure you save it. You wouldn't even have to pay me, because it's pretty obvious. But so then, knowing the way you train, would you say you're fit like this because of the how you train and eat, or would you, what's your belief on genetics playing a part of it?

Do you think genetics plays a part in this? I think that I am lucky to have some good genetics. Okay. But I also have been training my whole life and eating well. Did you get into this business because would you like to have any food issues? Yeah, I was obsessed with what to eat. So it's 17. I graduated high school early in three and a half years. I moved in with my godmother who's a PhD in nutritional sciences. Oh wow. Yeah, and she was seeing patients. I moved in, she lived on Hawaii. And she was... You grew up in Hawaii? No, I was there for a year. Oh okay. And I would love to grow up on Hawaii. I was going to say, we're in Hawaii, not on Hawaii. We're on top of Hawaii. I was,

I was on top of Hawaii. Yeah, on top of Hawaii. But so the, I watched her change people's life with food so their lives changed because of food and I became so interested and then I was looking at what she was doing and I was really into organic and macrobiotic and I just became obsessed with it and then what happened was I never felt good. I was eating a very high-carbohydrate mostly vegetarian diet, and I was a maniac. My diet was too low in protein. I was constantly craving food. I would go through periods where I would binge eat when I was like 18, just starving.

And then I realized that everybody had their own relationship with food. And every girl does for sure. I mean, obviously, I don't have those challenges now, but I was so confused about what to eat. I was trying to do, and I couldn't manage my hunger. I just, yeah, I was always hungry. I was training a lot.

I was hungry. My diet was probably, gosh, it must have been 70% carbohydrates. I was starving all the time, because I couldn't regulate my blood sugar. I would eat a high carbohydrate meal and have to take it out. Really? Yeah. So you were active all the time.

Like as a younger, you're always very active. Yes. And so then you moved in with your godmother, you got into the nutrition that you saw what she was doing. But because back then, when we were younger, it wasn't about- Just last week.

Yeah, like last week. It wasn't a broke protein. It was more about eating low fat high carb. The food guide pyramid, which was a horrible social experiment, and it made everybody obese. It made a lot of it. Right. So it's funny. I just had a podcast earlier where he talked about the study where people did low fat

or low carb. And at the end of the study, literally, the numbers were nominal in difference in body composition and weight and fat loss. Correct. But if you were to change the protein, percentage, you see changes in body composition. The higher the protein, then you'll see favorable changes in lean, lean mass, which part of that is muscle. You'll see decreased body fat. You'll see better hunger control.

You'll see better blood sugar, better blood pressure, better triglycerides. All the things we care about health and wellness. Well, for, yeah, and I can use myself as an example too. Like if I'm not eating a lot of protein, you can see the diminishing effect of it, right? Like not just on energy satiation, like just food alone.

Like I'll eat 10 times more if I'm eating too many carbs. Exactly. And that's called the protein leverage. Part of that is called a protein leverage hypothesis. The lower your percentage of protein, you're driven to eat because you're looking for those amino acids. There is a natural appetite for amino acids for a human. Right.

Okay, let's talk. Sorry. So then I wanted to get more of the evolution of you. So then here you are, you're eating eating the carbs, blah, blah, blah. You're terrible. And then I landed in the class of Dr. Donald Lehman, who my book Forever Strong is dedicated to, by the way. Oh, really?

Fully dedicated to him. It's been a mentor for 20 years. And I started realizing that everybody had their own relationship with food, their own influence, their own idea of how to do it. And I started to understand he's a world-eating expert in protein metabolism. And then protein was really this key macro nutrient to make everything else fall into place.

I changed my nutritional strategy. I no longer obsessed about food. Really? So why don't you start to eat more protein? It took away the obsession. Yes. Because I wasn't hungry anymore. I wasn't dropping my blood sugar.

What was your food plan? Your eating plan? What did you do? A lot of egg whites, a lot of chicken, a lot of broccoli, a lot of berries, just very whole foods. And how old are you at this point when you're doing this? 18, 19. And that's been your diet ever since, basically.

Now, I read a lot more red meat. Now, a lot more red since basically I'm surprised you said egg whites because that all the nutrients like all the nutrients Are you going back to that? Yeah, okay, so then as you go I was also drinking crystal light. I was like oh my god Oh, do crystal is that is that company still around first of all that's so for you just said I just saw crystal light at the store and I was like at Ralph's and I'm like oh my god that company's still around? First of all, that's so far you just said that I just saw Crystal at the store and I was like, at Ralph's. And I'm like, oh my God, that company's still around. Like I haven't, I haven't heard of it.

I was seeing Crystal Light on egg whites, making a pineapple, I mean, God, I only know who knows. We all did that. Did you do the snack wells too and all that stuff? That's an old, yeah. Back then, I mean, that was like the popular thing back when, right? And so then like as you got more knowledgeable

and more information, you kind of tweaked and changed it. And it's been an evolution. When you added red meat though, more into your diet, what is the difference? Because I'm not a big red meat person. Do you see a difference in just eating red meat versus eating like poultry or eggs? Like if you eliminate the red meat piece?

Well, so I think what you're asking is what would be the benefit of red meat for, and again, by the way, my nutritional strategies are, I'm not extreme. I believe that you should prioritize protein and just very simply point seven grams to one gram per pound ideal body weight. I'm a hundred and maybe 10 pounds.

I know she's not. Maybe 108, I'm like, she's like a hundred, maybe minus 20. I know, no, no. She's 80 pounds, I know she's not. Maybe 108. She's like 100, maybe minus 20. No, no, no. She's 80 pounds. I'm telling you. And I will have 120 grams of protein a day. Will that source come from lean red meats?

Yes. A portion of that will come from lean red meats. A portion that will come from eggs. The red meat has a lot of like that redness is iron. Yeah, yeah, I know. And that's really important for women, especially many women, The red meat has a lot of like that redness is iron. Yeah, I know. And that's really important for women, especially many women are iron deficient.

Many children become iron deficient. And these are nutrients that are really critical for women and children. So could you get iron, some iron, and chicken, and maybe I think like there's one fish that has. I want to say is it's hardines or oysters or something. So are these just like the healthiest things to eat? Not even fish. So you don't have to.

You've got to eat things red meat if you don't want to. But I do think that there are some benefits to red meat that you don't potentially get in other sources of foods. But again, the human diet by the way can do miraculous things on various diets. Well, yes, but what do you believe are in? There's so many now, there's so many trends of diets. The intermittent fasting diet, the keto, what's your opinion of all of those diets? Do you believe in intermittent fasting?

Do you believe in ketogenic? Do you believe in paleo? What is your idea? Here's what I think. I think understanding from a hierarchy, how many calories your eating is really important. I think at the baseline of that pyramid needs to be protein. I think personally, I recommend animal-based proteins because they're nutrient dense. They can be low in calories if you choose wisely.

And it's what humans evolve to eat. Period and of story. It's also a luxury, by the way. There are many countries that are like, you guys are vegan and vegetarian on purpose. It's a luxury and it really is important for growth and development. After you have prioritized protein from animal sources, fiber rich foods are great.

And I think foods that have high polyphenols, whether they are berries, dark leafy vegetables, I'm not against vegetables, things that have a lot of phytonutrients in them, and also herbs and spices, things like cilantro, jalapeno, things that have potentially been used for a very long time. I do think that whether you are choosing carbohydrates or fats, really just depends on your total calorie load. And the majority of fats should come from omega-3 fatty acids.

And that's it, and choose lower fat foods. It's not complicated. You know, most people have like, I'm talking for a friend. Are you asking for a friend? You ask me for a friend? It's more the, it's more the portion control than anything.

I think that volume like visually helps my friend. Because her friend also known as Jennifer Kong. Yes, I know her. She's great. I know. I find that with anything though, like you eat too much of it, you'll gain weight, right? That's right.

I mean, that's not rocket science. But as we at Older, like, and you talk about this, I think this was your TED talk about the muscle crisis, right? Like, we are deficient in muscle, which helps us live longer. Yeah, and stronger. And stronger. We're capable.

Everything gets better. Can you talk about that? Because women are so afraid of building muscle, which is like critical to aging well. Yeah. It is the pinnacle of health and wellness. I feel like we've gotten this whole obesity epidemic wrong. We have a midlife muscle crisis.

I love that. Rather than an obesity epidemic. Obesity is one symptom of unhealthy skeletal muscle and this can begin decades before you actually gain weight. And when you are seeing excess fat, you don't just have it on your body, you have it in your skeletal muscle. Skeletal muscle is really important for a number of reasons. It is the primary site for glucose or carbohydrate disposal. We know that. The

more muscle we have, the bigger our place is to move carbohydrates. We're all worried about type 2 diabetes and insulin resistance, what are you going to, what lever are you going to pull? You're going to pull skeletal muscle. Skeletal muscle is your site of fatty acid oxidation. People worry about triglycerides and fatty acids. Skeletal muscle utilizes these things. It's also the largest endocrine organ in the body.

It is. It is. It's an endocrine organ. It secretes myocines, which are hormones or peptide-like structures that travel throughout the body, that influence our brain, that modulate our immune system, that affect bone, contracting skeletal muscle, is an endocrine organ. And that's the largest organ in the body, makes up 40% of our body. And so when does it really become a problem? Here is where the literature says it becomes a problem. OK.

40s to maybe 50s. Here's where I think it becomes a problem. Easily by 30. If you are not exercising, then you are going to see decreases in skeletal muscle easily in your 30s. And in fact, when you talk about unhealthy skeletal muscle and you talk about, quote, healthy sedentary people,

there's evidence to support that 18 year olds that are not exercising while lean have skeletal muscle insulin resistance. That's their 18. Yeah. At 18, these are issues that are beginning decades before. So what's the solve to this? For kids to start eating more pro-animal protein

when you are young. When you are young. It is not dangerous. No. In fact, no. When you are young. But is that dangerous? No. In fact, no. And again, I just wrote this, the whole book on this. And also, I have two very little children. Yeah, me too.

I have a two-year-old and a four-year-old. That's very little. That's really little. Yeah. No, no, we are treating, are they? Yes. Kind of. They have little weights and they are very active because you are born with little weights.

They do. Are you joking? No. They do. They do. We age okay? No. What do you think we do if five in the morning? I don't believe you. I will send you a picture. Yes.

My little one is on the treadmill. We're doing rubber bands just for fun. You're four year old on the treadmill. Yeah, for fun. I don't believe you. Oh yeah. She like has a blast because she sees us doing it. Okay, but either way, listen, I'm all for that.

Look what you're talking to. I put my 10 year old on the treadmill with me and we do all sorts of things and 100%. But I thought you were joking. No. You're too and for it. They're not lifting weights at two years old. No, they're, yeah. So I, my, they come to the gym with us and my two year old picked up a 10 pound med ball.

I mean, I married to a Navy SEAL. So like, let me just say, okay. I mean, so wait. The genetics areAL. So like, you know, let me just say, okay. I mean, so wait. The genetics are insane. That's why I want to make sure people, if they're watching this and not listening, or they're just saying, by the way, we are, and by the way, we were working out

and he picked up and moved a 10 pound med ball. He is too. That's insane. He is very strong. We're not making him work out. We, you know, they can play while we're training, but they do. They have little weights and they want to do what we are doing. I wanted to get quick break from this episode to thank our sponsor One Skin.

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It does so by switching off sense and cells associated with aging. I've seen dramatic improvement in my skin and the signs of aging have practically diminished, well not completely, but you know what I mean, by using one skin. It honestly, the results have actually been pretty remarkable. So if you want to buy skincare that actually works and provides you with the anti-aging benefits you're looking for, you should try one skin for yourself. I promise you will not be disappointed. Try it for yourself now by heading over to oneskin.co and use code hustle15 for 15% off your entire order. So I'm a big, big believer in that. Like, people make fun of me because my kids are on gym with me too and they're doing

all these little kooky things. But I thought two and four was, I mean, now like I said they're eight and 10, they started maybe when they were like five, but like you're telling me, your two year olds moving in Med Ball, your four year olds on a treadmill. Just having a great time, playing with rubber bands, they have these little foam weights,

and that's just foam weights. Yeah, all right. Well listen, a 10 pound Med Ball is not a foam. No, no, no, no, no, no, no, no, no, no, no, no, it's gonna say like, yeah, the 10 pounds big, but okay, so you're saying that people at like, like, yeah, that's 10 pounds big. But, okay, so you're saying that people at, like, okay, teenage, just to the fact that you are, okay, so you are, first of all, let's lay some statistics out.

Let's start that. From 2000 and, gosh, I think 2000 and, let's say early 2000s, to 2017, we have seen a 95% increase in type 2 diabetes in individuals 20 years or less. And 95% we have over 14 million youth that are obese or overweight or struggling in some capacity with metabolic dysfunction. But that's also the rise of social media, the rise of what are we going to do about it? No, listen, I can talk with this with you all. What are we gonna do about it?

It's terrible. Terrible. I mean, there has to be some type of restriction that has to be put because it is becoming, we're becoming like a very unhealthy society because of all of these, because of technology and social media. But, so you're staying though, because I was under the impression. My question is more that I didn't realize it was safe or good for the bones and for the for your body when you're like 13, 14, I was your growing. It's not an issue.

To do weights. And you're saying it's okay. It is not an issue. And I actually cite it in my book. So I think it's the American College of Pediatrics. I have a reference in my book that talks about that they can do you know reasonable weighted activities that they can do plyometrics, they can do all these kinds of things. So safely. So you're telling me that my 10-year-old kid can actually start lifting

lightweight at this age and it would not affect his growth or his bones or his... In fact, it might even prime his muscle. You are born with a certain amount of muscle fibers. When you begin resistance training early, you create neurological connections, you create muscle memory, you increase in myonuclei, you allow for healthy satellite cells, which are stem cells of muscle. Yes, you are priming him to go through life very strong and capable. That's amazing.

What's the youngest you would suggest? Well, I mean, I'm not a pediatrician, but I have no issue with my little two-year-old lift. As soon as they can lift things, they can do it. Why would we restrict their physical activity? As long as he's not going to hurt himself. But that's what I'm saying, because there could be like an injury, like not a purpose, not on purpose.

I don't think so. I think if he, it's too heavy for him to lift him, not me'll lift it. He won't lift it. Yeah. This time of the year, leaves fall and schedules get chaotic. And basic human needs go right on the back burner, like cooking.

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I am obsessed with two of their bowls. They're sweet potato and wild-wet rice hash, yum, and they're broccoli and cheese bowl. I'm telling you, they're delicious, and I love that I can skip this chopping and post-cooking cleanup. That's part. Keep yourself and your freezer full with hassle-free meals from Daily Harvest. Go to dailyharvest.com slash hustle.

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And that is an example of old wives' tails dying heart. You know, dietary cholesterol has been this thing forever. That's right. They took it out of the dietary guidelines 2015. Yet you still go to a doctor's office and they will still say, produce your dietary cholesterol. Well guess what, home girl, they took it out. But we still are hearing donate red meat because of the cholesterol. Like all of the things. Don't eat eggs because of the cholesterol. Well, I don't know, I'm pretty sure

shrimp has more cholesterol than it does. Shrimp does have more cholesterol. And also your body makes its own cholesterol. Well, I don't know, I'm pretty sure shrimp has more cholesterol than it does. Shrimp does have more cholesterol. And also your body makes its own cholesterol. It's not a dietary cholesterol is not an issue. So these are really basically just old wives tales. And what happens is once things become repeated over and over again, it takes years to undo. And so that is my fear with this plant-based movement is the unintended consequences it's going to have. Because if we fall into this belief that animal-based products are bad for us or bad for the environment, who does it affect? It actually affects people, like the dietary guidelines, it affects people that are getting government funding. So it affects nursing homes, it affects daycares, it affects schools, it affects military.

Right. What is the influence going to be? So if you now take a vulnerable population and you give them low quality food, what are we doing to them physically and mentally? We're teaching them that meatless Monday is a good thing. When the reality is you could go vegan for two years, take one trans-adflantic flight and it's equivalent. Listen, you're singing my song. You know, I have this back and forth with my husband because he calls himself a pescatarian, right? And so he eats these beyond meat

burgers or impossible burgers. And then my kids eat these things because he's eating them. And I get, I'm infuriated by it because I'm like, this is literally junk. I rather my kid have a McDonald's hamburger because at least it's a protein of some kind. I agree with you. You know, like, first I agree with you. I agree with you.

I agree with you. And so, and he's like, and there's like a whole, it's great marketing and it's great brand day. I'm gonna tell you something else. Tell me. And I want, yeah, I can just finish this. We have this back with, it's like literally day. I'm gonna tell you something else. Tell me. Oh right. Yeah, I can just finish this. We have this back with, it's like literally like a bonic,

like a real bonic contention with me. And if you look at the ingredients on that thing, it's latent with sodium and shit that I don't even know what's in that thing. And people are gobbling them up and thinking they're doing something good for their bodies and for their kids. In any day of the week, having a one single source piece of protein wins, and I don't know

where the disconnect is. Let's talk about what you said, because you're really skilled at branding and marketing. The, she paid me five dollars a day. So the governing bodies that govern processed foods are different than the governing bodies that oversee whole food commodities. What's the difference? A whole food commodity is, let's play game. I'm gonna say beef and you're gonna tell me the tagline.

Okay. Beef. Where's the beef? Or beef, what's for dinner? Oh, what's for dinner, sorry. Ready, you close. Milk. 2%.

That's a body good. I'm not asking you these. Anyway, all right. So the point is commodities are whole foods that represent a collective. Yeah. For example, milk, you only see it advertised as milk, but there's a bazillion different farmers that actually fall underneath the category of milk that are supplying milk. But you don't hear about them, you only hear about milk. Eggs, you never see individual egg companies promoted,

the egg board will just promote eggs. Beef, you see beef, what's for dinner? You don't see individual farms, it's a collective. Those are commodities. Soy, corn, any whole food is a commodity. Almonds, it's a commodity. Collectively, they're budget. For all commodities is $750 million.

That's all commodities. Pepsi-Cola's budget is $1.96 billion. That's crazy. Wait, impossible burger falls under a different jurisdiction. You've never heard beef saying it's a superior kind of protein over impossible burger. Beef is better than beans. Beef is, you know, a more bio-available source of protein. You've never heard that, right? You hear beef is what's for dinner or whatever. Because they have restrictions on what a commodity can say, a commodity because it's governed under the USDA can never say something

disparaging about something else. Whereas a processed food like oatmeal or Cheerios or Impossible burger can say or only or oatmeal can say this is a superior. This is better for the environment This is no carbon. This is a better source of protein than X, Y, and Z We're gonna cure the planet can make a whole bunch of claims, but the commodities have nothing to say because they're under restriction of what they can and cannot say. That is a really interesting nugget of information.

I'm going to clip that because I don't think a lot of people know that. They may know it intellectually or subconsciously, but I don't think people realize that the way you just said it. And think about the marketing dollars. Think about the marketing dollars behind these big process footage. You just said it. Like, if Pepsi has two billion to spend, let's just say, and they don't even, and they have 750 million collectively across the board for a commodity, which is core milk, milk,

all of it, all of it. This whole oat milk thing just drives me crazy too. People are like gulping it up, like it's like water. Yes. Well, that's what, now I get why you said it earlier about the almond milk. So would you say in your professional opinion, having a glass of regular milk is better

than having almond milk? Yes. Any day of the week, right? Any day of the week. Any day of the week. Any day of the week. Any day of the week. Because it's milk. And it has the amino acid profile that is more favorable for a human. So what's this whole non-dairy thing?

If you are someone who's lactose intolerant, what do you have then? I don't know, lactose-free milk or whatever you want. It's fine. Because even the healthiest of healthiest brands, let's say, for oat milk or whatever you want. It's fine. Because even the healthiest of healthiest brands, let's say for oat milk or, you know, whole milk. Oh, gee. Oh, gee. You cannot call it. I know. Milk is a... It's just so weird.

It's a fully processed food. It's a fully processed food. It does not exist in nature. And it's okay. We do eat things that don't exist in nature. But that's like a Franken food. How are we thinking that we are going to create and sustain a population on a bunch of fake food? What's going to happen? So we talk about protein and everyone's like, okay, animal plant, okay, fine. Let's talk about the macronutrient protein, but those proteins

are made of amino acids. A 1 ounce equivalent of broccoli is not equal to a 1 ounce equivalent of peanuts. It's not equal to a 1 ounce equivalent of peanuts, is not equal to a one ounce equivalent of meat. These are not interchangeable. These are not interchangeable foods. So true. I mean, look at the oatly craze. Have you not seen what's going on with this oatly milk? Yeah, it's insane.

It's insane. And so, what does that do to our endocrine system, our horror mones when we introduce these things? And I think we don't know what we don't know, right? People actually believe that they're doing good by themselves by having the all-memilical alternative. For it's crazy. Or the other alternatives.

Right, because of all the money that can be spent in marketing. Right, that's right. And thinking that they have these intolerances to dairy. Like now, all-emil is synonymous with having a smoothie, a shake, and everything else. Can I ask you a question? Yeah.

So ask away. If there is a $2 billion budget to put forth and to purchase these processed foods, don't you think? I'm just asking questions. Yeah. Yeah. It makes sense to provide conflict among people. Yes.

So it creates conversation. Well, what if we say that what if the big guy really wants to put the little guy out of business? How's he going to do it? He's not only going to promote their processed foods, but also say animal agriculture is killing the planet. You should go vegan and vegetarian, and they have all this money to funnel in to a narrative. They have all this money. So what we're hearing while people think it's about health, it's probably about dollars. And people are being puppeted and have no idea.

It's not about health. It's about what they can sell and what we have a two billion, that's one company. I know. So if they can sell and what we have a two billion for that's one company I know so if they create discourse and pressure and they create false narratives Which they have the budget to do and they don't have restriction to do it? What are you gonna do the little guy put them on a business? And you know it's so interesting listening to this and thinking to myself like again I know this in my I know this and yet I go to the store and what do I buy?

Crystal light? Yeah. I would have I saw it. I did see it though. I'm buying almond milk as opposed to my nonfat milk, or I would buy my full, like, even though I know whole milk's the best type of milk, I buy it for my kids, right? Like, that's what my kids will drink. But for me, it's like there's a disconnect because I've been brainwashed.

Even people who have the knowledge, have the information, I get confused. So if I'm getting confused, it's a real problem. It's a real problem. I know. So what do we do? So you find providers and you find providers that you trust. You look at where they were educated, you listen to some of the, and again,

I say this cautiously because everybody, you know, it seems like there's a lot of agenda even if people are educated. Sometimes people are purchased, you know, I'm not getting money from dairy or egg or beef. Like, I'm not getting funded by any of these things. I'm not. I'm joking, yeah. But if you guys wanna pay me, I'm like, I'm ready for it.

Because she doesn't believe her anyway, right? But it is very confusing. So if we can go back to some of the fundamentals of what is good science, what does the evidence say? What do we know that we can stand on? And where are the opinions? Be very open about that. Where are the facts? Be very open about that. We can begin to make good decisions. That's great. And I think that's 100% being again, it goes back to the first word discerning. Be discerning of where you get your facts from. And that's why I even started this whole thing by asking you to tell us what your background is. Let's get back to this whole like middle-aged crisis of let like muscle and we're talking about longevity and entrepreneurs and all these things. Can you talk a little bit about that because of what's your belief system on the sauna,

the cold plunge, all these red light therapy? They're great. Okay, but do they really, in your opinion, do they really increase long-term? Do they move the needle? Do they move the needle? Cold plunge definitely moves the needle for mood, for body fat. I definitely think that it move the needle? Do they move the needle? Cold plunge definitely moves the needle for mood, for body fat. I definitely think that it moves the needle for inflammation, browning of white adipose tissue. Yes, I think that cold plunging is excellent. If I were to pick one thing, it would be cold plunging.

So it's funny, like again, this is such a controversial thing again. I ask all of my health and wellness people these questions, and the answers are across the board. 50-50 percent. Some say the data says it's not, there's no data that says it actually helps with weight loss, it can help with inflammation. Some say, well, it helps with everything across the board, that's the number one thing they would pick. It's funny how everyone has a different opinion on these things. What about the sauna? Because I hate cold. I hate it. I hate it. So you should do the cold. I know.

Because I know I hate it. Okay. Because I hate it. And quite frankly, I do most people I have to say do say, yeah, of all the things that is the one, because it's the, it is the inflat, it's, it is the one that really does help with inflammation and with the fat. I don't know how it does, so can you explain how that helps? It's a stress response. I mean, I don't know the exact mechanism.

I'd have to look into it, but I'm assuming it's a stress response. Why not sauna, though? I do like sauna. No, no, no, but say, why would you say the cold plunge and not the sauna? Because the sauna you could, I just feel, and I don't even know if they're apples to apples comparison, right?

The two modalities are different. But I think the goal of the sauna is do you need to increase the heat shock proteins? So yes, probably. Right. There's probably some. There's too many variables. But I think there's probably something to be said for lineage. Some people probably respond better to heat.

And some people probably respond better to cold. But heat, I think, is probably great. You can sweat. And again, the skin is one of the ways that you detoxify. So do I think it's great? I do. But if I personally were to pick one, the influence of cold is very challenging in a different way. Yeah.

Yeah. Do you do both? I do mostly cold plunge. How often? Almost every day. Like, for three minutes, do you do it as I longer? How long? How long?

Ah, what? So, the general recommendation is you start with 12 minutes a week, but I'll go six minutes. Six minutes. Yeah. At what temperature? Between 43 and 53 degrees, depending on where the cold plunges set at. Do you do it in the... Like, what is your...

Give me your data. I want to get back to the muscle thing, but just tell me now that we're talking. But what is your daily... By the way, are you standing? Yeah, I didn't want to say anything. My butt hurts so bad, and I knew that I could stand and you wouldn't notice. But I'm like trying to slouch a little bit. I'm trying to slouch a little bit because, yeah, I know.

You're a hilarious, okay. You know, that's hilarious, okay. I was hoping you didn't notice. That's why I kept one on there. I was like, don't notice this, just turn away from the light. It's totally okay. That is awesome.

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Your morning routine, your night routine. Oh, well I wake up, I meditate, blah, blah, no, totally kidding. Okay. Don't really do those things. Okay, good. Depends on my husband will get up between four, four, thirty, so he wakes everybody up. Um, because the wakes everybody up. Because the alarm goes off.

Yeah, so both the kids come and still sleep in our room because we cannot get them in their own bed. Oh, wow. Okay, so every night's terrible. Oh, yeah, it's awful. So we put them in their own bed by eight. And then, so the night is, we put them in their bed by eight. We will work to probably 10 o'clock,

hang out a little bit, and then go to sleep. He will wake up between 4.30, the alarm will go off. Depending on the kids, I might wake up around 4.45 or 5, depending, and I will try to sneak down and begin to work out. I tell my daughter the night before, if you wake up, and I'm not here, I'm downstairs training, and you know, I have like the nanny spy cam. But most of the time they will wake up and I will go down and we will work out. The kids come with you.

Yeah. Yeah. I'm just hanging out and play. And it depends, not every day. Yeah, not every day because I will go train at a facility. But on the days that I know are really long, then they will come down there and will work out. And they're full gear amped up. I don't even know how anyone has that much energy at six in the morning. Kids do. Just, I mean. So you're in the gym by six then. I try to be there by five in my house. In your house at five. Okay. And then what?

How long for an hour? For an hour. Okay. And then what? And then they're full swing beating each other up and we try to get them ready. Are they reading, like we'll do something, I'll ask them what they're looking forward to doing, get them ready, it's a little bit of a wrestling match, then they have breakfast and hang out. By about seven, we're ready to roll out, seven, seven, 15. And then you go and do what?

Drop them off, okay. And then I come back. I'm already, as soon as I drop them off, I'm already on the phone. I'm working. So basically your only real daily habit so far is the workout in the morning if you have a long day. Yeah. And I'll meditate, not usually in the morning, but I'll like listen to some kind of meditation,

maybe later on in the day. Okay. Oh, by the way, I thoroughly caffeinate myself. So I miss that part. Oh yeah, okay. Like how much do you caffeinate? Like as much as I can in the morning. Cup of coffee with a shot of espresso,

maybe some ketones. That before the workout or after. Before. Okay, good to know. Okay, so, and when do you go to the gym? Like when you have like not, like how often you're at the gym versus at home? Two to three days a week.

Okay. Other than that, that's your one habit that you do constantly. Yeah. Okay. Check emails, reply to texts, manage a team. No, but no particular, I have to eat besides the coffee. I have to eat this. I have to do the cold plunge before.

No, not at a clock. So, not at a clock, I'll have my first meal in the morning before I start. I'll have some kind of protein. Okay. So, you don't intermittent fast or anything like that? Not on purpose, no. I think that chaotic eating is not great. I think intermittent fasting is, if you have a small

intestinal bacteria overgrowth, I think it's great. I think that you can also front load your calories. I don't think that you should push your nutrition to the later part of the day. I think the evidence doesn't support that. And I used to tell people to do that, but the evidence doesn't support that. And also, I feel like it's just another mechanism

to try to control your calories. And so if you don't, like, I think I can also, I'm not the doctor, but you could be, I mean, I play one on TV, no. But I do think like these are all just strategies to eat less, and it could also backfire, I think. Yeah, it's not a good strategy to fast all day. And then I will cold plunge either in between patients if I'm at home, maybe three or

four in the afternoon, or if I have to do it later, I'll cold plunge later. Would you have a night routine? No, I don't. I mean, I work a lot. Yeah, yeah, I work a lot. I like this because I think it's so crazy what I have to talk to people. And they give me a laundry list of the things. Like I'm like, I mean, because I have kids, you go like, he's like, I'm like,

I don't have time to be doing 77 things in the morning as my morning routine. My, you know what my morning, like my is like, I drink, you know, some room temperature, water with lemon, and I workout. My workout is like the one habit that I will not, that's a non-negotiable.

I can have 11 different things to go before my day starts. Who does? Where do the people have this time? I have no idea. I have no idea. It's crazy, right? Yes. I will say though, before I go to bed,

we always say what was one thing that went well, what was one thing that you could have improved upon, and what are you looking forward to? We do that with the rose and the thorn. Give me what was the rose today? I was a thorn. That's the same type of thing, but just again, a repackaging of the same thing.

And then I do, I also read. I read a lot and I do. You do? I do. So I read, I have a book club actually. You do? I do. I have a partner in my partner's Emily Fersalla and we have a book club actually you do I do I have a partner in my my partners Emily for Sala and we have a book club We're reading the chaos machine. So we try to read things that make us better people I love so is a book club just the two of you know, okay? I've like a couple hundred members easily. Are you serious?

Yeah, I didn't get invited to be invited. We're invited. Okay. Now I am invited. Okay. Good. We'll see how long that I mean I want to see if you fall up with that book club. Yeah. Okay, we should leave now. I'll never hear from her about the book club. I'll never coming back. Yeah. They're giving me apples for snacks.

I cannot work under this season. I know. I have cheese. I have string cheese. Do you want some of that? No. No. No. I have a piece of fish in the hard pass.

No. Okay. Anyway. I have a salad. Okay. Also hard pass. Okay. I'll also give you the ketone. I cube, by the way. Do you want some of this? Oh, by the way, you should have some of this. Have you heard of this? The Omega, this is really great. It's really fat.

You should. I'll try that. Yeah, this is really gonna make it this too. Okay, so then let's get back to building muscle as we age, okay. What's your take on hormones to testosterone for women? Wonderful. Really?

Yeah. Okay, so because I feel like there's a big uptick now in women taking not a lot, but taking testosterone to help with their balance of hormones or energy, blah, blah, blah. I'm all for it equal opportunity, right? But is it, do you think there, because now I feel like as you get older,

my testosterone is really low, but is that normal? Yeah, and also your hormones are gonna be really low. Normal doesn't mean optimal. It's going to happen. Women are going to go through hormonal changes. Just like for the most part, I mean, men do often, they don't have to. I mean, like my dad's 74, which are with a really high testosterone. So that's just weird. But, yeah, how high is this? It's like 800. And he's 74. Yeah. And he's not taking anything.

No, no. I know. What is yours? Mine was pretty high, naturally. So are you on, you're not on it? I'm not on testosterone, no. No, no. You're just rich. But I, but again, is there a genetic component? I don't know.

Apparently the rich, if your dad is like that, he also lives in Ecuador and who knows? He's out naked in the sun and walking. If anything is under four hours, he'll walk it. He'll carry his growth. I mean, the guy's like, that's pretty amazing. Yeah. So what would you case? Well, let's talk about female hormones. I think that females and testosterone, I think it's a really good idea.

If your levels are low, there should not be a stigma attached to improving hormonal measures, hormonal amounts at all. Whether it's estrogen, progesterone or testosterone, hormonal amounts at all. Whether it's estrogen, progesterone, or testosterone, I am all for it as long as you are with a provider that knows what they are doing. And here's just some fundamental practices. If someone is menstruating, I typically do not put them on estrogen. I typically do not use oral estrogen. Again, this is just in my practice. We use a patch or a topical estrogen, progesterone, micronized progesterone.

It's very well studied, very safe. And we use a micronized progesterone oral helps with sleep and can help with paramanopause. Testosterone, I think it's very valuable to use a sub-Q testosterone injection, which is a very small needle, either once to twice a week. And women do great. Women do great.

I'm scared of that. I think it's scary to take, but also you gotta take that needle yourself, right? And what happens if like you don't, like don't, don't, and this is maybe maybe ignorant, I'm nervous of being like a bulking up or getting like,

like a rage, I mean, I don't know. I'm too impressive. I know it's a very baby dose, right? So you need a provider that knows what they're doing and you do just a very small dose. And what would be like the benefits of a woman doing testosterone? Sex drive, bone health, energy, middle belly weight gain.

I mean, hormones are not the treatment of choice for weight gain. By the way, that's a really cool picture. I just know. Oh, thank you. I found Brittany Palmer made it. So cool. Oh, she is. I don't think that's so cool.

Yeah, she's like the, she's the UFC ring girl and she gave it to me to, I loved it. She's a beautiful artist actually. Yeah, thank you. That's a shout out for you, Brittany. See? Everyone mentions that picture, Brittany. I had no idea a pillowcase could actually get me a better night's sleep until I started

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Sleep cooler, this fall with blissy. So you say people should not go on testosterone. Women should not go on testosterone for fat loss It's not it's not the approved Treatment of choice for fat loss, but will it help body composition it will? How about for like peptides are like the craze right now, too What do you think of that? It's forever depends on the peptide. I know CPC CJC in in moreland. Yes. Yeah, I don't know if it's CJC in Maryland. It's a growth hormone secretive. Yes.

Yeah, I mean, that works. I mean, it depends on the person. You're not doing it. No. Right. But you see a lot of women going on that. I feel like it's very, I mean, it's not my first strategy, but yeah, it can work.

Well, it would be, okay, tell me what is your strategy? Well, it depends on what the woman is. If a woman is like getting, I have these questions all the time women ask me this on my social media So now I'm asking the expert if a woman has like gaining weight She's getting older her hormones. They're asking me now. I'm asking you about hormones about hormone replacement Yeah, but like how do they keep muscle besides weight lifting. Why don't you want to do that one on weight lifting? You can do pro-tune.

No, those are like, yeah. That would be my answer. My answer is when you strength training helps with testosterone, helps with lean muscle mass, plus of course eating protein, I'm a big believer in animal protein, like you. Besides those two things, I don't feel like I'm an expert to talk about the hormones, the peptides, beyond what I know.

What are other ways people can kind of maintain their muscle, increase their muscle as they age for longevity? I think all the things that you said are right on the money. I also think that hormone replacement is a great strategy for women. To testosterone, estrogen, progesterone.

If you want to use a peptide grade, depending on how much fat a woman has to lose, I'm not against ozempic or a Monderno. You're not. No. Tell me, okay, so let's talk about ozempic. There's never been a drug that has worked better in the history of ever for obesity.

There's so many people who are just all about like how horrible ozM pick is for people? I mean, it's been around for a very long time. For diabetes. So why would, if it's working for diabetics, why would, just because you're not diabetic yet, but maybe you have way to lose, why would you not leverage something?

So in my clinic, we see it work really well. We will put people on a very low dose, jumpstart their metabolism, have them lose the weight that they need to lose, and we tie-try them off. They do great. They tie-try it out. Yes. So because I, okay, that's interesting to know. So is it a myth that people will end up gaining the weight back eventually plus more?

Because it's not changing your behavior patterns or your habits, it's just turning off that thing in your brain that makes you not hungry, correct? You can definitely change your behavior patterns. You use it as a tool. You can definitely, I have seen people with binge eating disorder go on this, change their eating patterns, and be able to come off of it,

and not go back to their own habits. Really? I mean, that's just anecdotal evidence, but I've seen it in my clinic. How long do they have to stay on it? They stay on it. I mean, it's different for everybody. Do your body acclimate to it as well because it's like anything? Some people and some people it doesn't.

It all just depends on the person. Really? What about this whole ozemic face? Like you get really, I don't know. It's just because you lose weight. But I don't know. It takes that. But I heard, maybe this is not true, that you end up losing weight because you're losing muscle mass. You only lose muscle mass, not because of ozemic.

You lose it because you're not training or eating. There's no mechanism of action. So the next question that you would ask someone is, well, what's the mechanism of action? How is a GLP-1 affecting skeletal muscle mass? And up to now, I have never seen anything in the literature that shows me a direct mechanism of action. So if that's the truth, then I would be able to find a mechanism of action. And maybe a mechanism of action will come out. But again, in my clinical practice, we are not seeing that. We are seeing them maintain skeletal muscle mass.

Really? Heck yeah. Wow, he ain't rookies over here. Yeah, why not? No, now you're sitting down. I couldn't tell the difference. I know. That's very interesting to know, because that's not what people have been talking about.

Maybe they should start training more and thinking about dietary protein and strategizing and potentially a lower dose of whatever their medication is. I heard that you get really nauseous on that too. Again, somagletide has a higher side effect profile, so individuals can get very nauseous. I've also had some individuals knock at nauseous at all. And then there's trizapotide, which is Monderno, and individuals seem to tolerate that really well. Really?

Does it work as well as an ozempic? 22% weight loss versus ozempic might be 14%. Really? Wow. Works like a freaking term.%. Really? Yeah. Wow. Works like a freaking term. Holy crap. Yeah.

And like, but you can't get it though. It's like unavailable, right? Because everybody's trying to get it. Always away. Oh my gosh. Well, they should call you. Yeah, call Dr. Depp. Well, I'm only, you have to know a patient of my practice to come into the practice.

I know. But I have other providers in the practice. She's very difficult. She's very hard to get. She does it on purpose to be more desirable. And it's working. No, I don't. No, I don't. There are other providers in the practice that are just as amazing. I think, well, listen, I mean, you're pretty amazing. Okay, what else do we want to go through? The book, my book, forever strong. Okay, well, of course, but forever strong. Okay, tell us what.

Okay, well, everybody who wants to know, tell us how to be forever strong. Okay. Why don't we're talking about forever? Yeah, but like DBAP, if you know what that means, message me. Okay, well, everybody who wants to know tell us how to be forever strong. Okay. Why don't we're talking about? Yeah, but like DBAP, if you know what that means, message me, I'm not going to say it out loud, but that is the motto. But anyway, this book forever strong will change everything and anything about aging. And it is an absolute guidebook. You should take it to your trainer, your health coach, your physician, and what's included in it.

Tell us what is included in that meal. So if you want to lose weight, build muscle, or you just want to have good longevity, it has three tracks. You pick. And it leads out exactly what you need to do for all of them. By the way, I want to have you know, I don't have a copy or a galley of this book, or else I would have read it and asked you book.

I asked you questions. Oh my team. If you're listening, you are fired. I didn't get your book. Did you have a galley? Yeah. I have to send it to you. Okay. I did not get one. So I team your fire. Yeah. Let me tell you, because I read everybody's book. I would have had it here. I would have had questions. That's why this is on this is me just, you know, spewing out stuff because I know you wouldn't like like your content. But okay, then because of that, I wanna know one thing in longevity,

one thing in weight loss and one thing in the other third track that you said. The one thing in weight loss is a even distribution of protein to carbohydrates, which is unusual. So we're not talking about necessarily cutting all the carbohydrates out, but really stabilizing blood sugar, not crash-dieting and really doing a one-to-one protein to carbohydrate ratio. And that's interesting. Long-gevity is two main meals a day and one smaller meal, which is also interesting. One smaller meal. So the first meal and the last meal are larger and

prioritized for protein and then a smaller meal in the day. And then the muscle, like if you want hypertrophy, then you'll strategize for maybe four meals a day and actually have a training protocol in the book and I have 80 videos. I shot 80 fitness videos. Are you joking? No, I could never be a fitness influencer. Oh my gosh. I was like, this is terrible.

Yeah, that's hard, right? Yeah. Yeah, although you look like a fitness influencer. Oh my gosh. I was like, this is terrible. Yeah, it's hard, right? Yeah. Yeah, although you look like a fitness influencer. And if they pre-order, they get all the stuff for free. And we're also having an event in January. Which you better come to, January 4th, 13th. Where is the event? Austin.

Oh yeah, invite me. You're invited. Invited. I know. I invited you. You're invited. You're coming. Of course I'm coming.

Of course, I didn't know that you've been, can you tell us tell somebody that they should have sent me the book? Yes, they're fired, I'm telling you. Alexia, if you are watching, you're big trouble. Yeah, that's kind of, okay. So that's one of one, okay. Then maybe you can come back again when I have the book

so I can ask you other questions. Sure, I can then, you know. I think you did a great job. Well, thank you. I can then, you know, read it a great job. Well, thank you. I mean, I feel like, is there anything else between, okay, in the book, how about this? What made you call it forever strong? Because it's never too late.

It's never too late and strength is a framework for living. I could not agree with you more. Physical and mental strength. This book actually has mental strategies in the book. Name one. You're only ever going to improve up to your self-worth. And if you do not feel worthy of health and wellness, you will never achieve it. So how does someone become, how does someone acquire that skill or that practice? Now you speak in my language, right? Okay, well listen, Gabrielle, I love you, I love your content, I love that you came to LA

and let me tell you something, guys, if you don't know who she is, please follow her, her content is so good and it's backed by science and it's, she takes some concepts and really breaks it down so you do, you break it down so well in layman's terms and make it very palatable for people who don't understand. And I think you're fantastic.

So tell people where they can find you and where they can buy your book. www.onlyfanschu.com. She does look like an only guy. She'll take a www. Anyway, Dr. Gabrielle Lyon, I have a ton of bonuses for the book, the workouts, the e-books, the whole thing. Dr. Gabrielle Lyon.com, I have a podcast, I have a great newsletter, which you can sign up on my website, YouTube, and I'm on Twitter and Instagram.

If you're interested in becoming a patient, call one of the providers. She's not all the practice. And I think that that's it. I think that's it. Thanks for having me. Thanks for being here. See ya. Bye. This episode is brought to you by the YAP Media Podcast Network.

I'm Holla Taha, CEO of the award-winning Digital Media Empire YAP Media, and host of YAP Young & Profiting Podcast, a number one entrepreneurship and self-improvement podcast where you can listen, learn, and profit. On Young & Profiting Podcast, I interview the brightest minds in the world, and I turn their wisdom into actionable advice that you can use in your daily life. Each week, we dive into a new topic like the art of side hustles, how to level up your influence and persuasion and goal setting. I interview A-List guests on Young & Profiting.

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