THE ED MYLETT SHOW - Revolutionary Secrets to Living Longer and Building Muscle w/ Dr. Gabrielle Lyon

Episode Date: October 17, 2023

You’re getting a house call from MY PERSONAL DOCTOR and she’s giving you the science-backed strategies on how to live LONGER, BETTER and STRONGER.💪🏽Dr. Gabrielle Lyon is a well-respected functional medicine practitioner, a nationally recognized speaker and media contributor specializing in brain and thyroid health, lean body mass support, and longevity.I’m excited to have her in the studio sharing science-based strategies for AGING WELL AND groundbreaking research on how MUSCLE BUILDING is the key to health and longevity.In this episode you’ll learn:The big health risks of being overweight poses to your heart and brainHow and why MUSCLES are a KEY player in your overall health and longevity.Why gaining MUSCLE matter more than losing FATThe true power of Protein and the science behind how it worksIntermittent Fasting and why eating at the right times makes a difference.The benefits of lifting BEYOND muscle buildingDON’T MISS THIS! Dive into this world of muscle, protein, and optimal health and make sure to grab your copy of Dr. Lyon’s new book released today, FOREVER STRONG, A NEW SCIENCE-BASED STRATEGY FOR AGING WELL.

This is the Ed Milach Show. All right, welcome back to the show everybody. My guest today is a dear, dear friend of mine. She's also my doctor. She is brilliant, and I use that word very rarely in my life. This is a brilliant woman. And today you are going to learn so much about your well-being, your fitness, your longevity, your energy, your strength that you have

not heard before, because what she does is very, very unique. I'm fortunate that she treats me. She also treats an awful lot of other very influential people on this planet that trust her with their care. And also she's got a book out right now called Forever Strong, a new science-based strategy for aging. Well, I trust her with my own care and I trust her with all of you today. So here is Dr. Gabrielle Lyon. Welcome. Hi Ed. It's so fun to be here. Great to have you. I'm allowed to say this because she's like a sister to me. You look great. I told you that when you walked in. Thank you so much. I love that you embody what you preach and the results are very obvious with you. She is jacked and shredded and

has a ton of energy. So all right, let's get into it. A lot of stuff I want to ask you that everybody wants to know. The first thing is this, there's some stuff in your book that you and I have never talked about. And I was really curious about it. You make some kind of a case in the book for kind of muscle mass and the lack there of it in the potential of developing dementia or Alzheimer's and things that are cognitive decline type issues. I've never heard that before.

So we're going right to something that's really unique in the book. I love that. Let's talk about that. Yeah. Right now, people talk about this obesity epidemic. We have an obesity epidemic as if it exists over here. And that the diseases that ride along with obesity, for example, heart disease, cardiovascular disease, Alzheimer's, that these are end results of potentially obesity. But what if I told you that the underpinning of all of these issues is not obesity. It's actually skeletal muscle.

Yeah, okay. And we've been trying to treat the wrong problem. And this became really clear to me. Do you have time to tell you a story? 100 percent. I did my fellowship in geriatrics and nutritional sciences at Washington University. And during the day, I would see patients with dementia, Alzheimer's, and of life. In the hospital, nursing home rounds, you name it. And then in the mornings and in some evenings I ran an obesity medicine clinic. And you would think that these two things were separate. Right. All-timers aging, the diseases of aging, and then obesity. But there was one participant and her name will call her Betty.

And you know me very well. I'm a big-hearted human. Very much so. And I just fell in love with this woman. She was a mom of three kids and she had always struggled to lose the same 20 pounds over and over and over again. And we all know a Betty in our life. And I imaged her brain. And her brain looked like the beginning of an Alzheimer's brain. And we failed her. The medical society and the information that we were providing about, eat less, exercise more, no one told her about taking care of skeletal muscle,

resistance training, protein. And that was a huge mistake. She destroyed her muscle in the efforts of doing the right thing. Wow. Wow. And then I started thinking that this was the advice that we were giving. This was truly the advice that we were giving people. And then I started seeing the similarity between all of my sickest patients, those in the dementia unit, those end of life, those that were in the hospital, and it wasn't that

they were fighting obesity. It was that they all had unhealthy skeletal muscle. When you say unhealthy, is that the lack of it? The lack. And not only just the lack of skeletal muscle, when people gain weight, they often think about the fat that you can see. The subcutaneous fat, where we even talk about visceral fat, which is fat around the organs,

but there's fat that infiltrates skeletal muscle. Healthy skeletal muscle looks like a filet. It doesn't look like a rib eye. And those changes begin decades before we see the result of these illnesses. There's been, there was a great pivotal study out of Yale where they looked at 18-year-old, quote, healthy, sedentary students with no obvious signs of fat,

no abdominal fat, and they, just by being sedentary, showed that they had unhealthy skeletal muscle, skeletal muscle insulin resistance. Okay, let's stay on that for a second. So by the way, it's interesting, I'm thinking as you were talking because she's treated me for a long time. A lot of times when a doctor treats you, you don't need to know theoretically why they're doing what they're doing.

You just sort of do what they tell you to do. So now I'm reading the book of my doctor. And I'm like, wow, this whole premise based around healthy skeletal muscle is something I've actually never heard before yet. It's from my actual doctor. Then I start to think about you, me, many of the people that I know that are friends of mine that you treat, and we all do have more obvious muscle

on our bodies than the average human being. I didn't know that's what you were doing the entire time with me. But you talked about this, philay versus a ribeye, and the fat that accumulates inside skeletal muscle. What's the difference between those two? So you're saying not all muscles made the same, or you're just saying a fat person has it inside their muscle,

they can't see. That's a great question. There's all different fiber types of skeletal muscle, and new two people have the same. You are born with the amount of muscle fibers that you're going to have, you can make them bigger, you can also make them thicker. Healthy skeletal muscle remains healthy through activity. There's this constant flux of substrates. So you go to the gym, you exercise, you're burning through muscle glycogen, there's fatty acid metabolism, all these metabolites that are Necessary in part of the health of skeletal muscle

When you are sedentary which by the way 50% of Americans do not work out 24% of Americans meet their daily activity requirements When you are not moving and you are sedentary, there is this decrease in flux, meaning that those carbohydrates, all of those substrates stay in the muscle, which make it really unhealthy. It's kind of like this idea of a suitcase. So you open up a suitcase and let's say you're going on a trip for four days, but you're packing, like you're going on a trip for 20. So you're over packing all this clothes and the clothes has nowhere to go, it goes back out of the suitcase.

It's exactly what happens when you don't have healthy skeletal muscle and you don't train it. You don't train it. So we'll come up with training in a minute because you said some brilliant things to me about my training in the past. But we'll stay on this just for a second. So let's just unpack them in and everybody. This is probably one of the first times you've ever heard that skeletal muscle may have

a correlation to brain health. That's just not something anybody talks about. The organ of longevity. It's crazy that that's not discussed. Secondarily, some of the things you're doing to quote, lose weight that you think are healthy are actually causing you to have a problem accumulating more healthy skeletal muscle. Exactly. That's why this woman's on my show. That's why she's my doctor. So let's stay on this just for a second. And Ed, one more thing. Okay. What if we stopped focusing? So we have this quote obesity epidemic.

Right. That by the way, we've only gotten fatter and more unhealthy. We've been trying to treat it for the last 50 years. My question to you is if we had the paradigm right, if we were asking the right questions, then wouldn't we be able to move towards a solution? We would. And one of the things you say in the book that I didn't know, I just let you do able to move towards a solution? We would. And one of the things you say in the book that I didn't know,

I just let you do it to me, right? And the way that you treat me and my diet, my workouts, and my supplementation, is that the accumulation of skeletal muscle, and maybe a lot of people do know this, but I think a lot don't. And I've been training in a gym for 30, 35 years. I've had every expert practically on the planet on my show,

yet I never really put these two pieces together. But we're gonna talk about weight loss for a second. You submit in the book, maybe it's regular knowledge in most people, which is wasn't to me, that this healthy skeletal muscle helps with your metabolism and helps you actually burn fat. I didn't know that.

The main thing that sounds basic to someone like you, but I think for most of us, I don't make a, I think I got a burn fat so that my muscle's more revealed. I don't make a, I think I got to burn fat so that my muscles more revealed. I don't know the packing on skeletal muscle helps me burn fat. So talk about that. Yeah, yeah.

You know, it's interesting, skeletal muscle it has multiple roles in the body. And we always think about muscle as kind of like jacked and tan and the bro science. Yes. But it's so much more than that. Right. And I think that that's one reason why we haven't focused

on it. We've just focused on, quote, adiposity, and we leave the skeletal muscle for the bros. Yes. But when we redefine its importance in health and medicine, we come up with a new framework. We come up with a framework called muscle-centric medicine. I got it in here. Yep. And when we think about muscle as really the pinnacle of health and wellness, we start

to draw on what are its functions. For example, let's talk about the aging longevity trajectory. When you have healthy skeletal muscle, well, by the way, skeletal muscle at rest uses fatty acids. At rest, it just uses fatty acids. Skeletal muscle is a primary site for mitochondria, your energy powerhouses. When you lose muscle, you lose mitochondria. You lose the place of energy generation,

which we see these changes, right? But we're still chasing obesity. Let's still just chase obesity. When you lose skeletal muscle, you see elevated levels of blood sugar. Yeah. Elev elevated levels of blood sugar, elevated levels of insulin. Skeletal muscle is your metabolic sink.

It's what we talked about, it's your suitcase. That's one aspect of skeletal muscle. There's other aspects to skeletal muscle as it relates to health and wellness. It's an endocrine organ. Which means what? When you contract skeletal muscle, skeletal muscle muscle secretes proteins and molecules called myocines Which are anti-inflammatory in the this way of they counterbalance the cytokine storm the cytokine release in other cells that you hear about

Can we stay on that for a second? Okay, of course, so everybody in a minute by the we're gonna talk about how to accumulate it Okay, but I want to stay on this for instance, other stuff I'm reading in the book like, here's the truth. I don't get sick very often. Right? I've called you a couple of times going, Hey, I'm going on a trip. And by the way, I'm wearing a... And also, let's say the truth, you travel more than 90, 9.9% of everybody including some of your friends. Right. My peer. I out even travel down. You're right. But% of everybody including some of your friends. My peers, I out even trouble that. You're right.

But one of the things that you say in the book, like, okay, I want to unpack where you were going, that there's an anti-inflammatory property to this as well. So the benefits of that are, that's the breeding ground of disease. So there's actually an immunity benefit. By the way, and this may be way off the line, I want you to talk about the immunity benefits of having more skeletal muscle. Do you think that any of that had anything to do even when there was a pandemic that people that had more skeletal muscle either got through their symptoms of the pandemic faster or survived that at a higher

rate? Because we know obese people had these comorbidities that would contribute to their death, but I'm even wondering about the pace at which you burn through the disease itself. We know that the more healthy skeletal muscle mass you have, the better your survivability against nearly all cause mortality and morbidity, against disease. And in fact, low muscle mass is a greater risk

in any kind of fall movement than higher body fat. Okay. So skeletal muscle loss is more detrimental to health and wellness than in my opinion gaining body fat. Wow. And here's one of the reasons why it's not really highlighted yet is because up until recently, your mind is going to be blown. We don't measure

a skeletal muscle master, actually. So we have decades and decades of literature that use these experimental endpoints that are extrapolations. We have based a paradigm of thinking, not directly measuring the organ system that we're talking about. And by doing that, we've really underserved the power of skeletal muscle in the literature, and that's going to change. There's some really interesting I was looking at a paper, it was talking about, it doesn't really matter, but D3 creating this way of directly now measuring skeletal muscle and people were saying that, or the literature really pointed out the fact that we've always been using DEXA,

or these normal modalities that are available for research and clinical indications, but don't really measure skeletal muscle directly. So that's interesting. So there's not a lot of data that would tell us one way or the other, because we haven't been measuring it accurately. What's your optimal muscle mass, Ed? I have no idea. I don't either. Yet I do have a general idea of what I would want my body fat to be or not be.

Exactly. Or my heart rate to be or not be. Exactly. Yeah, that's a great point. Why are we not measuring skeletal muscle? It's a great point. We know that the gain in the loss of skeletal muscle is much more detrimental to health and wellness.

Yet you go to the physician and they're not saying, how much she squat? We're just squatting. You're right, you're right. It's funny, let me ask you this question. This is a hard one. I think you look great, you know that. You do look great.

But what if some women listening to this said, I don't want the appearance of too much muscle on my body because I think that's not a feminine look for somebody. And by the way, you have to have been asked this before. It's got to be something that occurs to me. Now, a man listening to this is like, yeah, let's pack on the muscle. But there are some, I think there's a segment of women that go, man, too much muscle on my body, at least the external evidence of it.

Doesn't seem as feminine to me. And that might be true, but how difficult is it to put on skeletal muscle? I don't know. You tell us. It's really tough. It's really tough. You are not going to whoops by mistake, look, Jackson Tan. Okay, good point. It's just not going to happen.

It is difficult to put on skeletal muscle. It is, it's a currency, it's a health currency. And it's the only currency that can't be bought, sold, or bargained for. And who you become in that process of putting on skeletal muscle has a whole other impact. Well, I'm going to tell you evidentially, like with you, one of the first things she will usually ask me when we get together and go through my well-being is, how's your energy level? How are you feeling?

And I find that most of the time, regardless of what my pace of my schedule is, my answer is usually, I feel great because I do have these reserves of energy. I didn't know why, but now after reading the work of my doctor, I'm like, well, maybe that's why. Let's talk about some of the other, let's talk about building it and developing it at the same time. We'll keep spinning around here a little bit,

but you talk a lot about protein, particularly meat protein. So here we go, like you're gonna get a bunch of DMs and say, hey, let me ride into the fire. Well, yeah, because you're one of the few people who are like, nope, proteins incredible. You need a lot of it and you can get it from meat and that's okay.

So let's talk protein first. Just let's just let you go on that. And then also Your crusade, I guess I would call it against like fake meat or whatever. I mean, it's just so silly You have to understand the reason I care and the reason I do this isn't because it's so comfortable or so fun It's because I have a responsibility Because I have been You know know, at the bedside of way too many dying people.

And that impacts you. And maybe I'm just a sensitive doctor or whatever, but, you know, after seeing 30 patients day after day after day, that are, okay, well, is this person on hospice? Is this person taking, you know, their last breath? You just go, what are we doing? Why is our healthcare like this? Why is this how it's going?

And so, and I started seeing this influx in social media of do this and do that. And I started seeing some of the worst advice that no geriatrician, no physician that takes care of individuals that are aging, would ever give people. And here's the part that I fight for, is the people that are in the middle that are trying their hardest and they don't know what to do. Right. Because there's so much information out there. Conflicting each other.

Conflicting each other. And then the window of opportunity, the window of opportunity closes for people. And if you don't nail it, then the repercussions of having an influence or in your ear saying one thing, it's not just about like, it's no longer cute on Instagram. These are people's lives we're talking about. Right, right. Well, I want to stay on the protein part for a minute. I'll go back to the protein.

I'm going to tell you a story. Part of my book, by the way, it's 400 pages, they made me cut out at least 150, is that I looked at the history. If we look back at the history, then we can understand why we are where we are today. Okay. Nutritional science is a relatively new field. They decided that isolated vitamins 19. I mean, they started to, I say, but they started to really understand around 19, 10 to 19, 20 that if you have a deficiency of this vitamin, you'll get scurvy. If you have a deficiency of that vitamin, that could be an issue. Went through World War I, had a great depression.

On the heels of the Great Depression, and when we were facing Hitler and facing World War 2, they drafted a million men, a million soldiers. The first million, 38% of them were unfit for war. This is when America's back is up against the wall. They need to protect and save their country. Nutrition at that moment became a national crisis. Then they started initiating pamphlets and teaching. They felt like this was a real threat

to our survival as a nation. They issued one recommendation to help Uncle Sam. They issued another recommendation to help Hitler.. They issued another recommendation to help Hitler. Okay, this is 1940. Do you know what when and their goal was we need to get these men strong and capable so they can fight and they can be courageous. We need them to be able to work in the factories if they are not going to war, because we have to build. Are you ready for the recommendations? What? Without a doubt, eat a lunch that was high in protein

for muscle health in the forties, liver, beef, eggs, chicken. Do not eat processed foods. Have a high protein diet, we need you strong and vital in the 40s. That's awesome. If you wanted to feed and help Hitler, here's what you would do. You would eat processed foods, you would give up your protein. I will show you these images. In the 40s we recognize something. In the forties, we recognized something. And then somewhere along the line, process foods came in and we had money and politics and all of these things begin to change. We were no longer, and even right now, we are no longer just having conversations of nutrition.

We are having conversations of nutrition that are cloaked with morality and politics. Yeah, that's true. And the only reason I say this is because once we start talking about protein, people are going to have very visceral and emotional experiences. I'm not really glad you framed it though, because they do. It's a macronutrient. There is no emotion involved. We have emotion because we have been culturally

trained to have emotion about this. And that has created a discourse and a smoke screen for people. Yeah, I definitely believe that when I even tell people that I read meat sometimes, like, you know, their face changes instantly, like I'm doing something horrible. I have to bring this up. I just have to frame this because the goal is to reach as many people as we can. Yep. And the only way to do that is if we say, please lower your guard, open your mind and just listen. And you believe though, there should be meat protein in your diet.

I absolutely believe that to be true. We evolved on this. It is the most highly bioavailable source of protein. What if someone's getting lonely with you, so fake meat versus real meat? I mean, come on. I appreciate that we have a planet to feed. Do we have the resources to do it? I'm not sure. I know that we will figure it out.

But I will say. But right now, as of the time of this recording, there's no comparison between the two for you. Maybe someday there will be. No. And there shouldn't be any comparison for you or anybody else. And if the conversation is about nutrition,

then there's no question. If the conversation is about morality and something else and some other process foods like these impossible burgers are under a different jurisdiction than commodities like beef and egg and soy and corn. Collectively, your numbers guy, collectively, their marketing budget for commodities is 750 million for all of them. For all the milk that you've ever heard, I mean, you don't know the individual milk farmers are all collectively putting money. One company, PepsiCo, is almost $2 billion.

Yeah, really. Who controls the narrative? Yeah. Is the person who has the money. Not only that, a commodity can't say, can't come to its own defense. Beef can't say, this is a product that is better for you and more bioavailable than the fake meat because it's under the USDA.

Yeah, oh, I get it. They're regulated. They cannot be disparaging against another food source, whereas impossible burger or any process foods can make multiple claims, like it's better for the environment, or this is better for heart disease, or these oats are better for heart disease than, I don't know, this steak or fish or whatever it is.

In general, in general, how much protein should somebody getting per day, is that based on their body weight and size, like in general? In general, my recommendation would be double the RDA, which is the minimum to prevent efficiencies. So the RDA is 0.37 grams per pound. Really that low? Yeah, so the so for 115 pound woman that would be 45 grams of protein. Wow, that's just crazy. That's the minimum to prevent efficiencies. Okay, a better number would be 0.7 gram to one gram per pound ideal body.

Right. I mean, I know when we start working there, like I want a pound per body weight. Like that's what you do. For you, I mean, you have a lot of muscle to maintain. We want to keep you lean. We want to keep your visceral fat down. We want to keep that muscle full for you. What about, and I know we have very good friends who own these companies, but sources other

than, you know, impossible meat or protein, but like getting some of that supplementation through protein drinks. It's really great. It's really, it is, and this is where the idea of processed food becomes challenging, right?

Because people say, oh, well, that's processed. Right. That's okay, because I would much rather have someone get a processed source, like a way protein. You know, for sellers, you know, the forcelas, I mean, you know, we work with first form, and hi guys, they make a great way protein, and way protein would be a great, it is great,

and also has immunoglobulins, and it's an animal-based protein source. And it's not to say that plant protein sources aren't great, but we are up against a narrative that if we listen to what is out there, we're already metabolically dysfunctional. We've already, with the information that we've given, the idea of now further reducing dietary protein or replacing high quality nutrients like red meats lean red meats Fish at chicken, you know this idea of having a meatless Monday. What is that going to do?

Agriculture in and of itself is 9% of all greenhouse gas in the US You are loaded with this wait 9% so so basically if if it's 9% That's including crops so that's three point So if we're talking about cattle, right that might be 3.4% you're never gonna eat so So if you never ate meat again your impact on Greenhouse gas because of cattle rate and we're not even talking about that we use it for leather or that we use it for soap Be 3.4% well, but you'll die soon or so you won't be able to do that. Wait, wait, wait, wait, wait, wait, wait, wait, wait, you won't be along to pollute the environment.

You will die sooner if you are overweight, right? Dietary protein. No, I'm saying you'll die soon if you don't eat the meat. I'm saying you'll die soon. But I mean, like, you think about these things, so we're talking about don't you are never going to eat your way out of climate change. Right, yeah.

It is a divisive smoke screen. Yep, it's something for all of you to evaluate. One of the reasons I's a divisive smoke screen. Yep. It's something for all of you to evaluate. One of the reasons I wanted her on here is like, evaluate. First off, this is revolutionary stuff when it just comes to skeletal muscle, healthy skeletal muscle. It's not something that's talked about. All the ancillary benefits, everything correlated to it, everything connected to it.

It's something all of you no matter whether you're fit or not need to evaluate. From immune issues to fat burning to longevity, all of it, okay? So that's number one. Number two, to do that, how much protein are you getting and where are you getting it from? You're probably not, I'm not the doctor, you are. I'm saying what you've just said, but I wanna unpack it. You're probably not getting enough.

You probably have a misled about how much you get. Why? This book is so loaded, you guys, and I want you to get it, but like, which is this little piece in here on benefits of protein-forward diet, balance blood sugar, increased energy, mental clarity, decreased body fat, improved body composition, reduced cravings, and that's a huge one. So for me, I've noticed when you told me, hey, what are you really doing? And I was having a lot of processed foods.

I've noticed for me, and I'd like you to speak to this, that these processed foods that I ate, they didn't really satiate me. Like I was hungrier within the hour, as opposed to actually eating real protein. I feel like I'm full when I eat real protein. Is that like just me or is that most people? No, no, and I do wanna clarify something. I am all about high quality protein.

You could definitely be vegetarian or vegan and get away with it, but again, do I feel like that's best? I don't. Does it have to be red meat for the people out there who don't want to eat red meat? It doesn't, but you really have to evaluate why are you choosing not to.

But there's that, I think Arnold Schwarzenegger and some other people have gone vegan or already. I mean, that's the worst thing that you can do for aging. That is the worst. Your survivability as you age is related to your muscle mass. And again, and I'm gonna circle back to the satiation part is that protein, we speak about it generically as if it's one thing.

It's not, it's 20 different amino acids, all of which are in different ratios. And they do different things. We don't have a requirement for, quote, protein per se. different ratios and they do different things. We don't have a requirement for, quote, protein per se. We have a requirement for those amino acids. Okay, stay on that. You're reading my dang my sweater because I want people to go,

yeah, I'm supposed to just put on more muscle mass. I got it. No, why and how? Yeah. And again, muscle is a pinnacle of health and wellness. And with a conversation that we have about muscle, we have to have that about protein. Protein is essential.

Carbohydrates you can make, fat, you don't really need that much, you have an essential fatty acid need. Everything that I am looking at with you right now is made up of protein. Your hair, your skin, your nails, your muscle, like you cannot survive with no protein. Your hair, your skin, your nails, your muscle, like you cannot survive with no protein. Okay, like it just doesn't happen. This is what we are eating for. And again, there are 20 different amino acids. And the listener doesn't have to think, oh my gosh, I gotta know all of them.

You don't. But what you have to understand is that each food, we eat in a food matrix. We're not just eating arginine or you're not just eating lucy. I mean, you could be, but, you know, as a food, you're not. And that these individual amino acids for example, arginine is an amino acid that is a precursor for something called nitric oxide, which lowers blood pressure. If you are potentially arginine deficient, and you improve the quality of your diet, you may see a lowering of your blood pressure.

And it improves sexual function if you're a man, right? I mean, that's what I'm thinking about. Yes, that's true, right? Yes. Three in a, is another amino acid. This is important for musin production for gut lining. Okay. Well.

Triptophan is an amino acid that is incredibly important for serotonin production. Phenallalanine we talked about for dopamine and leucine. Again, they all have diverse roles. Well. Leucine is responsible for muscle protein synthesis. So I've just named four amino acids, five amino acids, that while we think about eating protein, each of these individual nutrients

have unique and necessary roles in the body. So if we optimize and eat for muscle health, you will meet those needs and those targets for the other amino acids. So medicine and muscle-centric medicine is the modality that I'm using to get people healthy. And by getting them to target skeletal muscle, everything else falls into place.

This is so good. This is why I wanted you on. See everybody, I told you, I bring you people every week, you're like, how do I get access to these people? Listen to the dad gun show. So I want to go one through one more thing on eating and then I want to go through training, like gym stuff for a second too, okay?

Because that's been, you've made a major changes for me in that. But let's go back for me. One of the things you say in the book that I didn't know is that your body's 60, 40 water protein, right? Like you said, everything you're looking at. But also, that's just something for me and that. But let's go back from it. One of the things you say in the book that I didn't know is that your your body 60 40 water protein, right? Like you said, everything you're looking at. But also, that's just something for me. I always said, like, you're 80% water body. And the book you say you're 60% water, basically 40% protein in general, that's true. So these are just things to know. But also, I want to talk to you about intermittent

fasting because in the book, you talk about how important breakfast is. Yes. Yes. So this was interesting to me to read because you and I have talked a lot about this with me too. It doesn't matter. My own care is my own care. That's enough for the show today. But what about intermittent fasting? Your opinion about that. And then the importance though of breakfast. Yes. So here we go. Let's talk about intermittent fasting. And there's multiple ways to do intermittent fasting. And it's eating, it's typically defined. We'll define it as eating into a feeding in an eight to nine hour window, right? And then the rest of the time that you're fasting.

Now, people use intermittent fasting as this compressed feeding window. And many people talk about pushing it later on in the day. Don't eat till noon, don't eat till two. But when you do that, there is an impact on your circadian rhythm. And circadian rhythm is these 24 hour light dark cycles that we see and also our body exists in an environment where we also have our own circadian rhythm. When you push breakfast back, you affect and impact the circadian rhythm. When you push breakfast back, you affect and impact

the circadian rhythm. And the evidence would support at least some of the emerging evidence that that's not ideal. It's not ideal. I recommend eating earlier on within the first hour to two hours you wake up because you're setting the stage for this circadian entrainment. And not only that, the data for this muscle protein synthesis that we talk about, if you nail that first meal, we're all the data to my

knowledge. All the experiments have been done on that first meal. We know that that meal has massive impact. And it has massive impact in a number of ways. Number one, your skeletal muscle coming out of an overnight fast is primed. You are primed for this incorporation of amino acids. You've been sleeping, your body is using the amino acids from skeletal muscle. You hit between 30 on a low day.

For you personally, I would want you to have 40 grams to 50 grams of protein at that first meal. You hit that, you maximize muscle protein synthesis. We now have just addressed muscle health. I've already told the listener about the other benefits from the amino acids that they're getting. Saciation, the evidence supports that when you have breakfast and a breakfast that is high in protein, the brain doesn't light up when it sees a donut.

You are much less likely to be driven to feed on things that are outside of your plant. This is very good right here. And it stabilizes your blood sugar. You don't have to eat carbohydrates to maintain your blood sugar. When you ingest dietary protein, these, some of these amino acids go through this process called gluconeogenesis where they generate glucose. The body generates its own glucose from the amino acids that you provided in a way that is stable. So you are not chasing ebbs and flows of blood sugar.

Your body is making the glucose in your hands. It's very, very good, you guys. You switched this on me two visits ago, and I just feel better, just to be honest with you. I'm not like ravenous at 11 a.m. I'm not like scarfing when I eat, and I didn't really realize that my body's being primed to take the protein. And the other thing for me, maybe this is just me.

But most people work out in the morning, like a lot of people work out in the morning. So this idea of waking up and I haven't eaten, there's really, I'm feeling a little bit deficient that I train really hard. Then I'm still waiting two or three more hours to eat, just doesn't seem smart and building muscle to me. Does there any timing involved when the protein's in your body relative to building muscle?

Great question. The data would suggest, and I'm going to say this cautiously because there's a little bit of nuance here. The data would suggest if we are thinking about a protein hierarchy for someone who is fit and healthy like you, it's the 24-hour protein consumption that matters. Okay, not the on the hour or correct. That's great. But if you believe what I just said, and also the evidence supports this first meal, then

regardless of this idea of how much protein you get in the day, there are other strategies that can be leveraged for optimization. Okay. Okay. And I just want to be very clear because there are some nuances in the science, so I'm going to do my best to explain it in a way that is applicable for everybody. Protein quality, the amount of protein that you're getting.

So for you, let's say it's probably not quite 200 grams, but maybe 200 grams of protein. Number one, I don't care when you're eating your protein around your workouts, as long as you're getting it in. Now, if someone is older, if you are listening to Ed show and you are older, or maybe you're struggling with your weight, or you have some kind of chronic illness, or you just are struggling with your health, I'm going to give you a few strategies, which I ladies out in the book, that there's ways in which you can distribute protein that may be more beneficial. Interesting. For example, an older

individual, let's say older, maybe they haven't been active, we'll just say 60. But again, you can have muscle problems. These diseases of skeletal muscle begin in your 30s. It's the idea of sarcopenia that everyone says is eight, I mean, this is a disease of younger years, my friend. They're just, they didn't even give it an ICD-9 code till 2016. They didn't even acknowledge muscle as a disease of lack of muscle mass and function till 2016. That's bananas, I mean.

It's bananas. I'm gonna, I mean, I don't want to get sidetracked. But first, after you train, there's evidence to support. And we saw these in older individuals that an older unhealthy muscle will have as robust of a response as a younger person. Because exercise primes the muscle with blood flow. It ups this threshold of being able to respond to amino acids.

By the way, skeletal muscle, which I forgot to tell you, is a nutrient sensing organ. It senses the quality of your diet through these amino acids in particular leucine. So what I would want someone to do who is aging is to train, do some kind of resistance training, and then have their protein shortly after.

Superduper easy. Yeah, right. Like what's after within the hour? I mean, listen, it could be, yeah, sure. You could pick a time. But I mean, again, the closer that you can do it, you don't have to be crazy. So someone older who's not fit, somewhere protein distribution matters.

Someone who sounds like someone who's already fit, who's already been training, you're more concerned about the 24 hour assumption. I don't care so much about protein distribution. Someone who wants to lose weight, I do care about protein distribution. And here's why. I care about protein distribution

because we have to manage their blood sugar and we have to manage their hunger and protein is a way of augmenting your willpower because of the way in which these different amino acids affect gut function and satiety hormones. So if you are trying to lose weight and I outline this in the book, I recommend an even distribution of dietary protein. Start with 30 grams of protein three times a day. If you don't know what that is, it could be four ounces of close to four ounces of a chicken or beef.

If you don't want to do that, you can start with a protein shake. You know, you can Google what does three or go on my Instagram. What is 30 grams of protein? And it'll tell you. And that's a great way to manage your weight. If you are looking for hypertrophy, I suggest four meals a day, really optimizing for dietary protein, a 20% increase

into what your maintenance calories are. And I don't wanna go too deep into this for the listener though, because if it's one thing that I want them to take away, is I want them to take away two things from this conversation. Muscle is the organ of longevity. And number two, dietary protein will help protect

your skeletal muscle as you age. Like it is everything, regardless of what you're hearing. And then three, if we wanna put something in, exercise is critical and probably even more, it has more of an impact. But what is the thing that everybody does? 100% of people eat. So if I don't add, if we don't nail that, and I already told you, 24% of Americans are

meaning they're exercise criteria. That's crazy. So we got to grab the longing for it. Now let's go to the higher hanging fruit, which is the training part. So, um, in general, what should somebody be doing in terms of resistance training? Let's just be honest, you want them lifting weights. I do. Right. And I don't think that it's actually just said that bluntly to people that and I, I, again, I, this stuff is not gender-specific, but in general, I think more men accept the fact they should resistance training. Isn't that interesting?

It is, and I don't know what that is. Where did that come from culturally? I don't know, but I think we would both agree that it's true. Even if you walk into any given gym, you will see most men resistance training. And most women on the treadmill machines. Correct. That's usually the distribution of it, or they'll do the treadmill, and very light, real quick, 10 or 15 minutes. That's not, this is a big generalization.

But I think everybody would agree with me. In general, it's sort of, you know, common for men to do resistance training and not quite as common for women to do it. And I think part of that even still goes to this, I don't want to get too muscular or too big, which is really a kind of a crazy notion, especially if you don't have any real muscle mass right now.

I call that a distraction. I call that, I don't want to do this, this is uncomfortable and this is a distraction. And it's a very easy, convenient excuse not to do it. Super easy. So in general, let's talk about resistance training, how much should somebody do, how regularly and to any other recommendations correlated with it. Well, the first thing that I would love to highlight is that there is this conversation that just some exercises better than none. I don't think we should say that. I think that that is wrong information

and it's holding people to a much lower standard. And we shouldn't be saying that. What I will say is that walking is great. Do not count that as exercise. I'm so glad you said that. It is the strength. I don't know when that started. I don't know.

And if we don't challenge the way. I feel it's like it's like the last favorite five or eight years, like so walking is exercise. The hell is that? This is activity of daily living. Like humans, humans walk. Like that's not exercise. Like talk about the lowest possible standard.

Like I don't mean to offend anybody, but like, I mean, maybe if you haven't worked out in forever, start with a walk, but my gosh, you're not exercise Come do a gym with me and you'll see someone exercise, right? No, I'm gonna run down the but anyway go ahead. That's some glad. I'm so glad you said that This is the funny thing is it what are you know and just a side note I don't think we should be setting quote goals. We need to begin to set standards for ourselves. Love it You know how are we setting standards. Love it.

So here is my recommendation. There is no replacement for resistance training. And this is not to offend doing yoga. And people get very upset about their modality of exercise. God forbid that there is a problem. I need to be able to lift my 40 pound, 40 pound four year old and throw my other two year old on my shoulder. And if I need to sprint and lift both of those little suckers,

I gotta be able to do that. Yeah, yeah, that's right. You have to train for real life. Mm-hmm. We are not training to do a bicep curl. Yeah, let's go ahead and do it. It's great, you're releasing myokines. We live in a physical world. It's great. You're releasing myokines. We live in a physical world.

We have become domesticated. You must do training. You have to be a functional, capable, viable human. Okay, three days a week. You can do, if that's the minimum, I would suggest. As you say in the book, it's three. Yes, it's the minimum. And I provide a, you know, I did even minimum. And I did 80 workout videos for this book.

It's awesome. I could never be a fitness influencer. I have news for you. I think you kind of are. But go ahead. This is really hard. So in the book, I talk about this. So three days a week of resistance training, ten sets per muscle group, sounds like a lot.

Does it have to be? No, but this is start with three days a week of resistance training, 10 sets per muscle group. Sounds like a lot. Does it have to be? No, but this is start with three days a week. I also think there needs to be one day a week of high intensity interval training. That has a very broad, that's a very broad generic recommendation. Can we stay on that one thing just for a second? I'm always going to try to jump in on something. That's not necessarily for fat burning, is it? Or is it much more for heart health and well-being?

It is for using your body and pushing its capacity in my opinion, because with that, you have to mentally prepare. Okay, so this is how I think about it as a physician. It improves insulin sensitivity, okay? You are using your body and improving again, cardiac health, right? You're going to improve your VO2 max. You're going to be able to do things in a certain amount of time that maybe perhaps you don't have time for.

I don't see you doing long rucks. That's why I love it. When you recommended, it's funny, you and Amy at the same week, my heart doctor. I amie, I just messed up. Like, if you talk to Ed. Yeah, my care between these two women is pretty awesome, but the same week you both said it to me. It was like a great out for me. I'm like, oh gosh, I could do my cardio in 20 or 25 minutes. This is awesome.

And I love the exertion part of it. I love it. And by the way, the mental part, to me, 45 minutes on the treadmill, which is good, no problem. It's just mindless. 20 minutes of interval training, I'm like, I gotta get focused, I gotta get,

I don't wanna go to the sprint the next one and I do it. And then when I'm done, I feel a thousand times better on interval training than what I do and I just do 45 mindless minutes. That's just me. I'm like, I just did something hard. And I love that feeling. Yeah, and you're also moving substrates out

of your skeletal muscle. Okay. And again, whether you are improving mitochondria function, you're doing all of the things and you're being very efficient and effective. Okay. And I think that that's important. And that's not. And so high intensity interval training also helps with muscular endurance, you know, the fatigue ability of your tissue. So there's all types of benefits. And again, there is somewhat of a continuum, but we can start with three days a week

of resistance training going to people say, we don't have to go to failure, or you can lift heavy or light. Yes, but you know what, dial it in here in your mind and put the amount of effort where it feels like effort. It's not just like the mindless presses. Should someone be tracking their weight then?

I do, yes, of course. I don't see enough of that either, and I've stopped it and I need to get back. For years and years and years, it was pretty common in the gym to go, hey, I did 10 reps at 80 pounds or whatever it is, and then to be tracking it and have the goal to get it to 90 and 100,

one thing that's really interesting to me when I go to the gym, is seeing, I've seen this dude do the same exact weight for six straight years on the bench, the same reps, the same weight. And I'm thinking, do you have any goals or ambitions or standards to get stronger and improve? That's the cool thing to me about the gym,

is that you can see gains and improvement, but if you're not, where performance is measured, performance improves, right? Absolutely. Absolutely. And then, you know, if you can, I used to do some kind of cardiovascular training like zone two, but again, do you have to?

You don't. I would much rather people start with muscular health in the way of resistance training. Okay. And again, that's just to find is moving something against force, but I have to tell you, I believe that picking up a free weight or picking up a kettlebell is, you know,

translates to real life. And by the way, she does, I just wanna make sure you all know, she knows that I'm doing more yoga and stretching now and sort of, you know, trying to elongate my spine and do these other things because when you do resistance training for a long time, those things are important.

So, so I want to make clear that her stance on that and her belief in this, she's very strong on that. You said something to me when we first started working together as it terms the training. I'm sure you remember this. Of course I do. And I think you know what I'm gonna ask you, but I was telling you, I'm working out at the house.

You remember this? Of course. I said I'm working out at the house and it's really convenient and I'm nowhere near getting the same workout is when I do it to gym. So I want everybody to hear this because it's something for you to evaluate to, those of you that are like, hey,

you know, I put the kids off at school and then I get home and I've got some kettle bells in the living room and I'm doing something. By the way, maybe great for you as opposed to going to a gym. Like, you know, I just built this huge gym on my island, but I built it. One of the reasons I built it so big

is it feels like I'm in a damn gym again, and I'm gonna get people in there training with me because you said to me about the different workout type personalities, so just share them, because I think it's really important to know, I know when I've really trained my ass off, and almost never, for me at the house, do I go, man, that was ballistic.

Never. I'm an exhaustion. I can't throw it up from doing legs. Never at the house. But when I go to the gym. You better show up, my friend. Right, it's a little different. So why is that?

And is that everybody or the personality type thing you described? Well, first, let me highlight in this privilege of being a physician. As a physician, a good physician is capable at seeing patterns of disease, right? This is what you expect a good physician to be able to do. An effective physician sees patterns of people.

So good, so good. So when you told me that you were at home working out, you are not the archetype of a person that does that. We are never going to get the best out of you in isolation ever. Meaning me, my personality. Your archetype as a human, will never perform physically in a space of isolation.

And you had been doing that and you weren't happy with your body composition, you weren't feeling great, but you're like I'm working out. You are somewhat of a performer. You don't have to, you don't want to go to the gym where people are, quote, recognizing you and coming up to you, but you need to be witnessed. Mm-hmm. Because if you are witnessed, you will never stop working. It's one of the most brilliant things

anyone ever said to me. So one of the reasons I left going to the gym was that I was being recognized too much and I was telling you I can't get through, I love meeting people, but I can't get through a workout. And my following is very gym based, right? So I'm going in the gym and I just can you, I love meeting people, but I can't get through a workout, and my following is very gym based, right? So I'm going in the gym, and I just can't get through sets. So I'm like, I'm gonna start working out at the house,

and I said to you, it wasn't working. And you said, you're a performer. Now, why is this so important for you all to hear? This woman is so brilliant, because it's the observance of people and their bodies that she does both of. You need to ask yourself that question too, like truthfully. Now, maybe you are somebody who you're so adverse

to attention that maybe you would be more free and train harder in isolation. I'm sure there's a personality. Well there's some people that, but it's small, right? Small, and there's some people that you put them, they're like the chameleon. You drop my, one of my best friends, Don Saladino, he is just jacked.

You put him anywhere, and he's just like, by himself, he's training. It doesn't matter. He's just like a chameleon. You put him in any of these different places, and he'll go after it. Well, that's why I thought I would do it. Like, I'll watch the rock on Instagram,

and he seems that whatever he calls that gym of his, I'm like, this dude looks like it's him, and his camera dude or him on his phone, and he's just crushing it. And maybe that's why he has a camera man there. Maybe he has the camera man to help him, right? I, in my case, I just know for me, it's, for what? It's almost, there's something to me to the mental rep,

I know this is bizarre, but getting in my car, getting connoir ready, having my drink ready when I get there, like I'm dressed, I'm, there's an effort to get there. Then I walk in and it's like, bam, it's game time. Let's go, right? So there's something to me that when I go to a gym and there's some energy and some environment, as much as I wasn't enjoying the fact that I couldn't get through a workout, I've actually concluded now, like, I've got to create

that environment where I'm performing and competing in a gym. Someone has to be witnessing you. So good. So good. Okay. I knew this was going to fly by and when I'm not going to finish it, it's too much good stuff. It's about bone density. Okay, so there's another benefit of all of this stuff as we age and I think it's another thing that's like not discussed until someone you know that's old and falls and breaks their hip and they deteriorate, right? But there's a lot of reason to be concerned about

and do things to benefit bone density. Yeah, bone density again is something that we see change, especially as individuals age. Men and women quite frankly, I mean, it's certainly more rapid in women. And bone density, this is the physical architecture of your body. How do you care for bone?

You have to train, you have to put it under stress. How do you do it? You leverage skeletal muscle. How else do you do it? High quality dietary protein. Despite what you are hearing from the, I don't know, like the pH, whatever these conversations are, this alkaline diet, none of the bodies highly regulated. Do you know what bone is made from? Protein. I didn't know that. When I was doing my geriatric fellowship,

we saw that those with the highest amount of hip fractures were those with the lowest, in the lowest quartile group of dietary protein. Interesting. High quality dietary protein. Interesting. Now see, that's interesting to me because that's actually genetically sort of in my family

that there's bone density issues as people age. I don't think it's something I'm gonna have to worry about because of all the protein and all the training that I do. And you know, vitamin D and there's some calcium, there's nutrients that are also required. What about blood? Getting your labs drawn. Like obviously you do mind constantly.

Oh, and I am annoying about it, aren't you? You are, you are annoying about it. I'm grateful that you are because I'm actually I'm doing it tomorrow. Actually, tomorrow morning, 9 a.m. I'm getting a lecture. I'm gonna be ready to call you. But most people don't. Yeah, you have to.

So they don't really know what's going on in their bodies because they don't have anybody. And maybe that's maybe I'm being, maybe what I'm asking you sounds like a guy with some money things that's not fair to ask people who don't. Wait a second. There are so many companies that literally can do it for an extremely low cost.

Okay, great. So without insurance. Okay, okay. You know, like have you ever heard of many companies that literally can do it for an extremely low cost. Okay, great. So without insurance. Okay. You know, like have you ever heard of inside tracker? Yeah. Okay. Yes.

They'll come to your house. It might be a hundred and some dollars. So in general, someone's 25 years old or right now, let's say. Get your baseline testosterone levels checked. Mm-hmm. So you know where you feel the best. When you are young, you will have a sense of what is your blueprint? What are we working off of? Okay, we, it's like literally reading my mind because

we work together. Let's just talk about some of that, like let's get to the real, real, the hormone stuff, right? And I've been open that I take testosterone for a very long time. Which can I stop you for a second? The fact that we even have to say, we have to be open about it. What is that, what is going on? That's my point and it's interesting, like at my age, I tell people this all the time, but by the way, even prior to this age, like at 40 or whatever it is,

I know what I mean to do, whether he's on it almost instantly. He looks younger, he looks physically stronger. Now by the way, I'm making an overly general statement, but my baseline testosterone was low, and my baseline testosterone started to really drop, and I needed it. But I feel almost bad sometimes.

And then hopefully that person or the woman or that man I'll listen to the show today, but I'll meet a 50, 55, 60 year old person, and I'm like, my gosh, it seems to me anyway, you're aging prematurely, so unnecessarily, that if you would just increase your dietary protein, if you just move some weights around, right, if you just do some interval training, if you just get your labs drawn, if you just get your hormone levels

to where they're supposed to be to be a young fit person, yet most people lack all of it, but they can do those other things and still hormonally not know they're in a deficient state that's going to make it very difficult to make any of these changes happen. Absolutely. And then part of the cultural conversation is, oh my gosh, I'm trying to ask you to ask you to ask. But no problem. I can prescribe you a medication that's going to make you less fat.

Right. Good point. I can prescribe medication that would make somebody reduce their obesity, but it's so controversial to prescribe a medication that's going somebody reduce their obesity. But it's so controversial to prescribe a medication that's going to make you stronger. God, sure. Right. Tell me why that is. Why is it?

I don't know. Do you think it's because people think like, here's what I think it is. I think people correlate testosterone with like steroid abuse or something. I think there's got to be some bizarre. I get that there's testosterone derivatives and theseid abuse or something. I think there's gotta be some bizarre, I get that there's testosterone derivatives and these other roads and stuff. And that somehow they're like, oh, you're on hardcore steroids

because you're getting your hormone levels back to where they were when you were 30. That's, I think that's what it is. But let me ask you this. So if something can be done safely, right. And within limits that have no negative outcomes because the dosing is physiologic

and it's going to make someone protected against heart disease. Live longer, be stronger, and there's still a stigma attached. I think you're 100% right. My opinion being, let's just be clear here, we both know who the doctor is here, but I have this theory that like 20 years from now,

we're gonna look back at this era of life and where people were in their 50s, 60s and 70s and not on some form of hormone replacement and think what a tragedy it was for these poor people, who inexpensively, by the way, very inexpensively could have extended the prime of their life far longer. But there was a lack of information altogether or misinformation like what you just described. Do you kind of think that too? I think that, you know, like I look at my dad. My dad, he doesn't take anything.

He's 74 years old, he lives in Ecuador. If something can be walked to in under four hours, that guy walks it. I love it, I love it. I measure his blood work. His testosterone is 800. You what? He's outside, he meditates. You what? He works out, yeah. I love it. I measure his blood work. His testosterone is 800. What? He's outside. He meditates. What works out. Yeah. That's awesome. So the fact that I interrupted you there, dad,

got it because I'm so damn excited to hear that. So you're saying a lot of the people that listen to this, if they're training regularly or genetically or benefit, they may need not. I mean, maybe, but he definitely needs more muscle, right? So then the question becomes, well, how much should we put on to help protect individuals? But the point is, is that does a person have to be on hormone replacement? No, do I think there should be this massive stigma? No.

And we have created conversations that restrict my ability. Do you know that testosterone is not FDA-approved for women? No, I didn't know that. But don't worry, I can give you a drug that is going to make you less fat. That's so crazy. Isn't it also like a controlled substance? Yes. That's so bananas. But it wasn't before these the issue with sport., again, these narratives have existed without being questioned. That's nuts. By the way, we're both aware of the fact

that there's some data that suggests that testosterone may suppress HDL to some extent. Like there's potential that that's true as long as it's being monitored and tracked. But also, what about this? There was for years, so you know my husband who was a seal is now a surgeon, he's a urologist, and he's a bailer, and he works with some of the world-leading experts

in testosterone replacement, Mohad Cara, for example. They no longer restrict testosterone replacement for prostate cancer patients. In fact, it's been shown to improve survivability. Okay, now you're really surprised at me. Wait a second. Yeah. There is no that they do better. Wow. And maybe it's because they have more muscle and then there was a study that came out the traversed trial that said that there wasn't a negative impact on cardiovascular health with testosterone replacement. Okay, that's awesome. That is awesome. But the point is, we have these narratives and these paradigms that remain unchallenged over time. You're 100% right? By the way, your role in the world is so important.

It really is true. We're not making any, you're certainly not making any cross-bore, even when I met you, you're like, I don't know whether you should take to Stascha or let me take your labs, right? What's your baseline? How's it work? So, we're gonna come up across the board recommendations here,

but in general, like these stigmas of protein, these stigmas of hormone replacement, these are really very concerning things that, you know, I worry about it, and when I meet people that are my age, and I think, man, I feel like I know something you should know, like you should be getting your labs drawn. You should be pushing weights around. You should be eating more protein.

And what about this? There's this, every time we talk about kids, which you know, I have two very little children. And in the book, I was researching about exercise for children. Do you know that there isn't evidence to support that they shouldn't be doing resistance training when they're younger?

So it doesn't stunt your growth like we heard when we were. But you see a mom and they're like, oh, your kitchen be working out. Right. But I don't know, you're saying you're worried about these ultra-process foods or the iPad time. You're right. But no, you're gonna stunt that child's growth.

Yeah, I'm watching Michael Hurnes a little dude on Instagram. I know. I've already married them off. Oh, have you really? So, yeah, so Mona and Mike, we've already married Titan and Arizo. I'm gonna tell you, Titan has better traps and laughs than I had. I know, I know, I always do that.

How was he? Three or four? He's four, they're the same age. He's four, that's crazy. What, you talk about a marriage of... I already told them. Oh my goodness. I love you and I'm so grateful you're in my life

and I knew today was gonna be incredible. By the way, we've gone an hour already. I feel like we've been talking for like 25 minutes. She is a treasure of information. And here's the other reason I want you following her. Number one, by the way, get her book, get forever strong, a new science-based strategy for aging well.

But I also want you to follow her on social media and here's why. Because over the next three and four and five and 10 years, as more and more cutting edge information comes out for nutrition, supplementation. These other things, this woman will be on the forefront of all of it. And so if you want to stay current, you want to stay modern. She is who you should be following to stay in the know right now and going forward.

You all hear me on that, Dr. Gabrielle Lyon. That's who you should be following. Thank you. I love you. I love you too. There's nothing I wouldn't do for you or your family. And you know this. I know that. You check in on me constantly and my wife and my kids all the time. And that's. I love you too. There's nothing I wouldn't do for you or your family. And you know this. I know that.

You check in on me constantly and my wife and my kids all the time. And that's why I'm so grateful for our friendship more than I am anything. And thank God made that big brain of yours. I'm so happy. All right, everybody. You got what you want out of today. I told you it would be an unbelievable show and that you would learn things you've not heard before.

I know that we met that criteria. And because of that, make sure you share the show. Somebody you know and love needs to hear what we talked about today. You know it and I know it fastest growing show in the world because you share the show. All right, I love you all very much. Max out your life. This is the Ed Mil's Show.