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Dr. Gabrielle Lyon

The Dr. Gabrielle Lyon Show promotes a healthy world, and in order to have a healthy world, we must have transparent conversations. This show is dedicated to such conversations as the listener; your education, understanding, strength, and health are the primary focus. The goal of this show is to provide you with a framework for navigating the health and wellness space and, most importantly, being the champion of your own life. Guests include highly trustworthy professionals that bring both the art and science of wellness aspects that are both physical and mental. Dr. Gabrielle Lyon is a Washington University fellowship-trained physician who serves the innovators, mavericks, and leaders in their fields, as well as working closely with the Special Operations Military. She is the founder of the Institute of Muscle-Centric Medicine® and serves patients worldwide.

The Dr. Gabrielle Lyon Show

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

We discuss:

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

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

Who is Dr. Abbie Smith-Ryan? 

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

This episode is brought to you by: 

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Find Dr. Abbie Smith-Ryan at: 

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

Find me at:

 • Instagram:
@drgabriellelyon • 
 • TikTok: 
@drgabriellelyon • Facebook: 
facebook.com/doctorgabriellelyon • YouTube: 
youtube.com/@DrGabrielleLyon • X (Twitter): 
x.com/drgabriellelyon • Apply to become a patient – 
https://drgabriellelyon.com/new-patient-inquiry/ • Join my weekly newsletter –

The Truth About Women’s Metabolism, Muscle & Fat Loss at Every Age | Abbie Smith-Ryan, PhD

Casey Means, MD is a Stanford-trained physician and Chief Medical Officer and Co-founder of metabolic health company Levels. Her mission is to maximize human potential and reverse the epidemic of preventable chronic disease by empowering individuals with tech-enabled tools that can inform smart, personalized, and sustainable dietary and lifestyle choices. Dr. Means’s perspective has been recently featured in the Wall Street Journal, New York Times, The New Yorker, Men's Health, Women's Health, and more.

In this episode we discuss:

 • Why is blood sugar regulation important?
 • The impact of too high or too low blood sugar levels.
 • The best and worst foods for blood sugar.
 • What are the impacts of medications on blood sugar and your body composition?

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

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

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Why Measuring Your Blood Sugar Level is Important | Dr Casey Means

Breaking the Cycle
In this episode of the Dr. Gabrielle Lyon Show, I sit down with the incredible Thais Gibson, an expert in attachment theory and personal development. Together, we dive deep into the fascinating world of attachment styles and explore how early childhood experiences shape our emotional patterns, relationships, and even our overall health.

We cover:

 • The four main attachment styles: secure, anxious, dismissive avoidant, and fearful avoidant (disorganized)
 • How attachment styles influence adult romantic and social relationships
 • The role of childhood experiences and caregivers in shaping these attachment patterns
 • Practical steps to identify and rewire insecure attachment styles for healthier relationships

Whether you're looking to better understand your relationship dynamics or improve your mental and emotional health, this episode is packed with actionable insights and tools to help you build more secure, fulfilling connections.

Who is Thais Gibson?

Thais Gibson, counselor and co-founder of The Personal Development School, is THE leading expert in attachment theory and her cutting-edge research is extending the frontier of psychology with her modern Integrated Attachment Theory. It was widely accepted that your attachment style was set for life, but Thais’ research shows that you can actually CHANGE your attachment style, improving your romantic relationships, close family connections, and friendships. Thais is a powerhouse, recently appearing on The Mel Robbins Podcast, has over 230k subscribers on YouTube, more than 60k followers on Instagram, was a keynote speaker for Google’s International Women’s Day, and The Personal Development School has over 30,000 members in 115 countries.

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Find Thais at:

Instagram: • @thepersonaldevelopmentschool
Youtube: • youtube.com/@ThePersonalDevelopmentSchool
Website: • https://university.personaldevelopmentschool.com
Podcast: • https://podcasts.apple.com/us/podcast/the-thais-gibson-podcast/id1478580185

Find me at:

Instagram: • @drgabriellelyon
Tik Tok: • @drgabriellelyon
Facebook: • facebook.com/doctorgabriellelyon
YouTube: • youtube.com/@DrGabrielleLyon

The Science of Attachment | Thais Gibson

In this episode of The Dr. Gabrielle Lyon Show, Dr. Lyon is joined by Dr. Russell Surasky, a board-certified neurologist and addiction specialist, to discuss one of the most pressing issues of our time: addiction. With a deeply personal connection to the topic, Dr. Surasky sheds light on the reality of addiction as a chronic brain disease and dispels the myths that have fueled stigma for decades.

Dr. Surasky explains how addiction fundamentally alters brain function, the role of genetic susceptibility, and why opioids—particularly fentanyl—pose an unprecedented threat. He shares actionable insights into treatment options, including the promise of medication-assisted therapies like Vivitrol, and how families and society can better support individuals struggling with addiction.

This episode is essential for anyone seeking a deeper understanding of addiction and how we can combat the opioid epidemic through science, compassion, and innovation.

We dive into:

Why addiction is a brain disease, not a moral failure or lack of willpowerThe alarming rise of fentanyl and how it has changed the landscape of addictionHow genetic predispositions influence addiction risk and potentialThe critical differences between physical dependency and true addictionCutting-edge treatments for addictionStrategies for families to navigate addiction and support recovery

Who is Dr. Russell Surasky?

Dr. Russell Surasky is a dual board-certified neurologist and addiction specialist who combines his expertise in brain science with a compassionate approach to treating addiction. With years of experience in understanding how substances hijack the brain's reward system, Dr. Surasky has become a leading voice in addiction medicine.

Driven by a personal tragedy, Dr. Surasky works tirelessly to raise awareness about the science of addiction, reduce stigma, and offer hope through innovative treatment options. His mission is to ensure that addiction is understood as a treatable medical condition, not a moral failing.

Find Dr. Russell Surasky at:

Instagram: https://www.instagram.com/russellsuraskymd/

His website: http://www.drsurasky.com/

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

The Science of Addiction and Recovery | Dr Russell Surasky

In this episode of The Dr. Gabrielle Lyon Show, I sit down with Dr. Mike Israetel, an exercise physiologist and co-founder of Renaissance Periodization, to break down the science of sustainable fat loss and muscle gain. We explore the essential strategies for transforming your physique without falling for quick fixes or fad diets. From macronutrient distribution to the critical role of resistance training, Dr. Israetel offers practical, science-backed guidance for anyone looking to optimize their health and fitness. From macronutrients to supplements, we cover it all! 

We dive into: 

 • Why fat loss is often misunderstood and overcomplicated 
 • The key principles of calorie balance and macronutrient needs 
 • Strategies to preserve muscle while losing fat 
 • How to tailor your diet and activity level for sustainable results 
 • The revolutionary role of GLP-1 agonists like Ozempic 

If you’ve ever struggled to make sense of dieting myths or want a clear roadmap to achieving your fitness goals, this episode delivers the tools you need to succeed. 

Who is Dr. Mike Israetel? 

Dr. Mike Israetel is a leading expert in exercise physiology and nutrition science. With a PhD in Sport Physiology from East Tennessee State University, he has dedicated his career to teaching evidence-based principles for fitness and nutrition. As the co-founder of Renaissance Periodization, he has helped countless individuals achieve their goals through practical and sustainable methods. Dr. Israetel is also a competitive bodybuilder, author, and sought-after speaker in the fitness industry. 

 

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Find Dr. Mike Israetel at: 

Instagram: @drmikeisraetel 

Youtube: https://www.youtube.com/@RenaissancePeriodization/videos 

Find me at: 

Instagram: @drgabriellelyon 

Tik Tok: @drgabriellelyon 

Facebook: facebook.com/doctorgabriellelyon 

YouTube: youtube.com/@DrGabrielleLyon

The Science of Losing Fat and Keeping Muscle | Dr. Mike Israetel

Dr. Kevin Maki, renowned scientist and co-founder of multiple biomedical research centers, joins us to demystify the world of nutrition science. With a career spanning decades in epidemiology and clinical trials, Dr. Maki dives into the evidence behind red meat, cholesterol, saturated fats, and the impact of dietary habits on heart health. Discover the truth behind common misconceptions and gain clarity on making informed dietary choices.

In This Episode:

• What does the science really say about red meat and cholesterol?

• Understanding the role of saturated fats in heart health

• How observational studies and clinical trials shape dietary guidelines

• The truth about seed oils and inflammation

• Practical tips for maintaining a heart-healthy diet

Timestamps: 0:00 Introduction to Dr. Kevin Maki

2:35 The role of epidemiology in nutrition science

10:12 Unpacking red meat and cardiovascular risks

19:50 Saturated fats and their impact on cholesterol

28:30 Seed oils: Evidence vs. misinformation

38:45 Practical dietary advice for a healthier lifestyle

45:00 Q&A and final takeaways

Red Meat & Cholesterol: Separating Fact from Fiction | Dr Kevin Maki

In this episode of The Dr. Gabrielle Lyon Show, I sit down with Dr. Faidon Magkos, a leading expert in obesity and metabolism at the University of Copenhagen, to tackle one of the most debated topics in nutrition science – the root causes of obesity. We dive into the contrasting theories of energy balance and the carbohydrate-insulin model, shedding light on what the latest research reveals – and what remains unknown. Dr. Magkos also discusses how environmental factors, genetics, and muscle health shape metabolic outcomes.

Together, we discuss:

 • The real drivers behind obesity – is it overeating or hormonal imbalances?
 • Key differences between energy balance and carbohydrate-insulin models
 • Why obesity research still faces major limitations in human studies
 • The role of muscle and lean mass in metabolic health
 • Practical insights for diet design and weight loss strategies

If you’ve ever wondered about the science behind weight gain or how to create a sustainable, healthy diet, this episode breaks down the complexities with expert clarity.

Heads up! The audio quality in this episode isn’t perfect, but the insights are too valuable to miss. Thanks for sticking with us – you’ll want to hear this!

Who is Dr. Faidon Magkos?

Dr. Faidon Magkos is a Professor of Obesity and Metabolism at the University of Copenhagen, with over 200 published papers shaping the fields of nutrition, exercise, and obesity research. His work bridges cutting-edge science with practical insights into human metabolism and health.

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Find Dr. Faidon Magkos at: 

 - University of Copenhagen: https://researchprofiles.ku.dk/en/persons/faidon-magkos

Find me at:

 - Instagram: @drgabriellelyon

 -Tik Tok: @drgabriellelyon

 -Facebook: facebook.com/doctorgabriellelyon

 -YouTube: youtube.com/@DrGabrielleLyon

Apply to become a patient - https://drgabriellelyon.com/new-patient-inquiry/

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

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

The Obesity Debate: Breaking Down the Science | Dr. Faidon Magkos

In this episode of The Dr. Gabrielle Lyon Show, Dr. Gabrielle Lyon sits down with Dr. Susanna Søberg, a leading expert in cold exposure and metabolism. They dive deep into the science behind cold plunging, the benefits of brown adipose tissue (BAT), and how minimal doses of cold can dramatically improve metabolic health, mental resilience, and overall well-being.

Dr. Søberg shares her personal journey from working as a nurse to becoming a PhD researcher in metabolism, uncovering the surprising role that brown fat plays in regulating blood sugar, burning fat, and improving cardiovascular health. The conversation covers practical protocols for cold exposure, including how often and how long to cold plunge for maximum benefits.

Key topics include:

 • How brown fat activation boosts metabolism and insulin sensitivity
 • The minimum effective dose of cold exposure for optimal health
 • Cold exposure’s surprising effects on mental health and mood
 • Contrast therapy: Combining cold plunges with sauna for enhanced benefits
 • Cold therapy's impact on women, including menopause symptom relief

Whether you're curious about starting cold plunges or are already a seasoned winter swimmer, this episode provides actionable insights grounded in science.

Who is Dr. Susanna Søberg?

Dr. Susanna Søberg is a PhD in metabolism and one of the world’s foremost researchers on cold exposure and brown adipose tissue (BAT). Her work focuses on how environmental stressors—like cold and heat—impact metabolism and overall health. Through her studies, Dr. Søberg developed the Søberg Principle, which outlines the minimum effective dose of cold exposure necessary to activate brown fat and improve health outcomes. She is recognized for making cutting-edge research accessible and practical for the general public.

This episode is brought to you by :

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Find Dr. Susanna Søberg at: 

 • The Søberg Institute - https://soeberginstitute.com/ 
 • Instagram - https://www.instagram.com/susanna_soeberg/
 • X - https://x.com/SusannaSberg1
 • LinkedIn - https://www.linkedin.com/in/susanna-s%C3%B8berg-phd-9a924717/

Find me at:

 - Instagram: @drgabriellelyon

 -Tik Tok: @drgabriellelyon

 -Facebook: facebook.com/doctorgabriellelyon

 -YouTube: youtube.com/@DrGabrielleLyon

Apply to become a patient - https://drgabriellelyon.com/new-patient-inquiry/

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Disclaimer: The Dr. Gabrielle Lyon Podcast and YouTube are for general information purposes only

How to Use Cold Exposure to Transform Your Health | Dr. Susanna Søberg

In this episode of The Dr. Gabrielle Lyon Show, I sit down with my friend, Dr. Allison Brager, a neurobiologist, researcher, and active-duty U.S. Army neuroscientist whose work redefines what we know about sleep and human performance. Allison’s expertise goes beyond the usual advice about getting eight hours of sleep. Instead, we explore how to optimize performance and resilience when life doesn’t allow for a perfect sleep routine—something we can all relate to.

Allison shares fascinating insights from her work with military special operations, studying how sleep deprivation impacts cognitive and physical performance in high-stakes environments. We discuss the genetic factors that influence sleep tolerance, the science of tactical napping, and practical strategies to help shift workers, parents, and frequent travelers stay functional despite disrupted schedules. From groundbreaking studies on circadian biology to the effective application of tools like caffeine, Allison’s expertise is both eye-opening and actionable.

This episode is packed with cutting-edge science and real-world solutions for anyone navigating the challenges of sleep and performance in an imperfect world. Join us for a conversation that will change how you think about sleep and resilience.

Key Topics:

 • Sleep strategies for extreme conditions and busy lives
 • Tactical napping and caffeine dosing for performance
 • The link between muscle, circadian rhythms, and sleep recovery
 • Tools to optimize sleep, even in a non-ideal world

Who is Dr. Allison Brager? 

Dr. Allison Brager is a neurobiologist, researcher, and active-duty U.S. Army neuroscientist with a PhD in neuroscience from Kent State University. Her work focuses on the intersection of sleep, resilience, and performance in extreme conditions, including her extensive collaboration with Army Special Operations to optimize warfighter health. As a NASA astronaut candidate, she brings a unique perspective on functioning in imperfect conditions, offering invaluable insights for shift workers, parents, athletes, and professionals aiming to thrive despite life’s challenges.

This episode is brought to you by :

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Find Dr. Allison Brager at: 

- Instagram: @docjockzzz

- LinkedIn: https://www.linkedin.com/in/allison-brager-80a58210/

- Walter Reed Army Institute of Research: https://walterreedarmyresearch.academia.edu/AllisonBrager

Find me at:

- Instagram: @drgabriellelyon

-Tik Tok: @drgabriellelyon

-Facebook: facebook.com/doctorgabriellelyon

-YouTube: youtube.com/@DrGabrielleLyon

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Harnessing Sleep Science For Peak Performance | Dr. Allison Brager

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

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

Key Topics:

 The food matrix and why whole foods matter beyond macros

 Food metabolomics and the impact of diet on metabolite composition

 Nutritional differences between pasture-finished and grain-finished beef

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

 Why an omnivorous diet emerges as optimal for human health

Who is Dr. Stephan Van Vliet? 

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

This episode is brought to you by: 

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Find Dr. Stephan Van Vliet at:

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

Find me at: 

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

Timestamps: 

(00:00) - Understanding the Food Matrix

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

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

Unlocking the Secrets of Whole Foods | Dr. Stephan Van Vliet

Scott M. Smith leads the Nutritional Biochemistry Laboratory at NASA Johnson Space Center. This group is charged with keeping crews healthy with respect to nutrition, including using nutrition to optimize astronaut health and safety. This work includes ground-based and spaceflight research to understand how nutrition can mitigate the risks of spaceflight.

Smith has ongoing research projects on the International Space Station. Smith has also led several ground-based research projects to better understand astronaut health in space, including studies of vitamin D in crews in Antarctica, studies of crews living on the bottom of the ocean, and studies of test subjects spending weeks to months in bed.

In this episode we discuss:

 • What can we apply from astronauts’ unique nutritional needs down here on earth?
 • How to combat extreme oxidative stress
 • Which biomarkers are the most important to monitor.
 • What space flight can teach us about bone & muscle health.

This episode is brought to you by One Farm, Bite Toothpaste, 1stPhorm, InsideTracker

Space Food for Thought: Challenges and Considerations for Food and Nutrition on Exploration Missions | The Journal of Nutrition | Oxford AcademicBlood Protein Levels and Birth Control Pills May Increase Blood Clot Risk in Female AstronautsHuman Health and Performance | NASANutritional Biochemistry | NASA

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

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Health in Space: What We Can Learn from Astronauts | Scott Smith PhD

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