The Dr. Gabrielle Lyon Show

Order The Forever Strong PLAYBOOK: https://drgabriellelyon.com/playbook/
Want ad-free episodes? Subscribe to Forever Strong Insider: https://foreverstrong.supercast.com
In this solo episode, Dr. Gabrielle Lyon shares the deeper mission behind The Forever Strong PLAYBOOK and the philosophy that has guided her work for decades.
This conversation is not about trends, quick fixes, or aesthetics. It is about building strength as a lifelong responsibility and understanding why skeletal muscle is the foundation of health, resilience, and independence across the lifespan.
Dr. Lyon introduces the Forever Strong ethos and walks through the four foundational pillars that support a strong life: how to think, how to eat, how to move, and how to recover. She explains why information alone does not change behavior and why clarity, discernment, and disciplined action are the true drivers of lasting health.
Throughout the episode, Dr. Lyon challenges conventional narratives around aging, nutrition, exercise, and recovery. She reframes longevity through the lens of muscle span, the length of time a person lives with healthy, functional skeletal muscle, and explains how physical strength supports metabolic health, emotional regulation, and cognitive resilience.
This episode is an invitation to step out of confusion and into a clear framework for living with intention. Strength is not something we inherit. It is something we build, choice by choice, day by day.
Thank you to our sponsors:
Timeline - Get 35% off a Mitopure subscription at https://www.timeline.com/drlyon
Four Sigmatic - Go to http://foursigmatic.com/gabrielle for a free bag of their dark roast ground coffee (just pay for shipping & handling).

Find Dr. Gabrielle Lyon at:
Instagram:@drgabriellelyon
TikTok: @drgabriellelyon
Facebook: facebook.com/doctorgabriellelyon
YouTube: youtube.com/@DrGabrielleLyon
X (Twitter): x.com/drgabriellelyon

Timestamps:
00:00 – The Forever Strong Mission
01:15 – The Forever Strong Ethos
06:00 – Muscle as the Organ of Longevity
09:40 – How to Think
10:24 – Using the Body to Train the Mind
19:41 – Discernment and Mental Strength
28:43 – How to Eat
38:10 – Protein, Carbohydrates, and Metabolic Health
48:04 – Food Quality and Nutrient Density
51:30 – How to Move
57:59 – Training for Strength and Sustainability
1:06:39 – How to Recover
1:12:00 – Forever Strong

Disclaimers: This episode includes paid sponsorships.
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

Pre-order The Forever Strong PLAYBOOK today to unlock over $400 in free bonuses and learn how to build the muscle, resilience, and metabolic health that actually determine how well you age. https://drgabriellelyon.com/playbook/
Want ad-free episodes? Subscribe to Forever Strong Insider: https://foreverstrong.supercast.com
In this episode, Gabrielle Lyon sits down with Leila Hormozi to discuss the journey from grit to empathy in both personal and professional life. Leila shares candid stories of building her first business, the sacrifices involved, and how her experiences in fitness shaped her entrepreneurial mindset. The conversation explores the value of failure, the importance of discipline, and what it truly takes to achieve business success, reflecting on the unique challenges and rewards that women encounter in leadership roles.
Gabrielle and Leila also open up about balancing ambition, relationships, and personal well-being. They address how to build trust, practice self-belief, and handle the pressures of being public figures with authenticity. You will find practical insights on navigating discomfort, the importance of continuous growth, and on creating a fulfilling life based on clear priorities and honest reflection. The episode is filled with relatable stories and actionable advice for anyone focused on self-development and leadership.
Chapters:
0:00 – From Grit to Empathy: How Leila’s Perspective Shifted
1:33 – Why Fitness Built the Foundation for Business Success
3:38 – Confidence, Self-Belief, and the Difference Between Rookie and Seasoned Entrepreneurs
8:23 – Discomfort, Anxiety, and Paying the Price for Growth
12:58 – Becoming Public-Facing and Outgrowing the Persona You Created
16:01 – Creating Content Without a Funnel or Ego-Driven Motives
19:32 – Why Fewer Women Teach Business at Scale
22:42 – What Actually Makes a Business Legitimate
24:23 – Trust, Relationships, and Learning to Trust Yourself
26:38 – Success vs Happiness and the Tradeoffs People Ignore
31:56 – Sacrifice by Season: Constraints, Focus, and Capacity
35:14 – Personal Trade-Offs and the Real Cost of Success
36:50 – Growth Levels Are About Exposure, Not Time
37:25 – Why You Should Stress Yourself Out More (Short-Term)
43:04 – Social Media, Authenticity, and Being Fully Human
46:15 – Reading Psychology and Understanding Culture
48:19 – Maintaining Relationships Between High Achievers
54:19 – Renegotiating Relationship Roles as Life Evolves
59:54 – Belief Is an Output, Not an Input
1:04:07 – Changing Your Relationship With Discomfort
1:04:55 – What’s Next: Expansion, Health, and Long-Term Vision
Thank you to our sponsors:
OneSkin - Get 15% off at https://www.oneskin.co/ with code DRLYON
BodyHealth - Get 20% off your first order with code LYON20 https://www.bodyhealthaffiliates.com/73L4QL3/7XDN2/
Bon Charge - Save 15% at https://boncharge.com/ with code DRLYON

Find Leila Hormozi at:

Pre-Order The Forever Strong PLAYBOOK and receive exclusive bonuses: https://drgabriellelyon.com/playbook/
Want ad-free episodes, exclusives and access to community Q&As? Subscribe to Forever Strong Insider: https://foreverstrong.supercast.com
In this episode, Dr. Gabrielle Lyon is joined by Sohee Carpenter, PhD, to explore the complex intersection of psychology, eating behavior, and resistance training. Dr. Carpenter shares her personal journey from struggling with eating disorders to becoming a leading expert in sports science, offering a unique perspective on why high achievers often struggle with diet adherence.
They dive deep into the science of behavior change, emphasizing that willpower is a finite resource and that true success lies in building automatic, cognitively effortless habits. Dr. Carpenter debunks common fitness myths, including the necessity of "lifting heavy" and the supposed ineffectiveness of circuit training, while providing practical strategies like "habit stacking" and "designing for laziness" to help listeners navigate their own health journeys.
Chapter Markers
- 0:00 - Intro: The finite nature of exercise vs. the 24/7 challenge of nutrition.
- 1:22 - Meet Sohee Carpenter, PhD: Her academic journey from Stanford Biology to a PhD in Sports Science.
- 4:33 - Personal Struggles: Overcoming anorexia, bulimia, and long-term binge eating.
- 5:41 - Cultural Pressures: Growing up with the beauty standards of Korea vs. the US.
- 8:38 - The Fitness Hobbyist: Discovering weights and the "clean eating" trap in 2011.
- 13:10 - The Career Pivot: Choosing Psychology and Fitness over Medical School.
- 17:52 - The Binge-Restrict Cycle: Why trying "harder" and being stricter backfires.
- 21:54 - Defining RMR: Understanding Resting Metabolic Rate as your caloric floor.
- 29:26 - Binge Eating Triggers: Emotion regulation and poor stress coping mechanisms.
- 33:10 - The Freedom of No "Food Noise": Intuitive eating as a learned skill.
- 36:08 - Gentle Nutrition: The "Add, Don’t Restrict" mindset.
- 38:46 - The Willpower Battery: Why habits are superior to brute force discipline.
- 45:47 - Habits and Environment: How to "Design for Laziness".
- 50:00 - Habit Stacking: Pairing new behaviors with existing daily rituals.
- 55:04 - Last Chance Syndrome: The logic of a binge and the "all or nothing" mentality.
- 1:00:13 - Cognitive Distortions: Catastrophizing and the "bird's eye view" reframe.
- 1:04:36 - Dichotomous Thinking: Why black-and-white mindsets lead to binging.
- 1:06:48 - Intrinsic vs. Extrinsic Motivation: Finding a "why" that lasts.
- 1:12:34 - Identity Change: Perceiving yourself as the person you want to become.
- 1:14:27 - Resistance Training for Women: Determining the ideal frequency and style.
- 1:19:16 - National Muscle Health Month: Elevating muscle as a pillar of health.
- 1:21:39 - The "Heavy Lifting" Myth: Using rep ranges and reps in reserve (RIR).
- 1:26:13 - The Circuit Training Study: Similar muscle gains in 25 minutes less time.
- 1:29:44 - Training Fasted: Dispelling misconceptions for women’s metabolic health.
- 1:30:57 - Running while Pregnant: Staying capable and medically cleared.
- 1:33:34 - Final Takeaways: Incremental change and a holistic view of health.
Thank you to our sponsors:
Four Sigmatic - Go to http://foursigmatic.com/gabrielle for a free bag of their dark roast ground coffee (just pay for shipping & handling).
Cozy Earth - Go to https://www.cozyearth.com/DRLYON for up to 20% off!
Our Place - Visit

Pre-Order The Forever Strong PLAYBOOK and receive exclusive bonuses: https://drgabriellelyon.com/playbook/
Want ad-free episodes, exclusives and access to community Q&As? Subscribe to Forever Strong Insider: https://foreverstrong.supercast.com
Are your immune cells aging faster than you are? In this episode, Dr. Gabrielle Lyon sits down with Dr. Anurag Singh, a leading physician-researcher and Chief Medical Officer at Timeline, to discuss a groundbreaking discovery: the gut-muscle-immune axis.
While we often focus on muscle mass for longevity, new research published in Nature Aging reveals that our immune system undergoes a similar decline, with youthful sentinel cells (naive CD8 T-cells) dropping by 75% as we reach age 50.
Dr. Singh explains how mitophagy —the targeted recycling of damaged mitochondria—is the key to "rewiring" an aging immune system to fight infection 20% more effectively. In this episode: Alzheimer’s of the Muscle: Why sporadic inclusion body myositis (sIBM) is often misdiagnosed as simple aging.
The Power of Urolithin A: How this postbiotic compound induces mitophagy to increase mitochondrial abundance by 20% in just 28 days. Immune Imprinting: Why children get 6-8 colds a year while adults only average 2-4. Repurposing Longevity Drugs: Dr. Singh’s take on Metformin, Rapamycin, and GLP-1s for life extension. The 1:1 Exercise Rule:Why 150 minutes of moderate activity is the threshold for mitochondrial biogenesis.
Thank you to our sponsors:
BodyHealth - Use the code LYON 20 to get 20% off your first order https://www.bodyhealthaffiliates.com/73L4QL3/7XDN2/
Timeline - Get 35% off a Mitopure subscription at https://www.timeline.com/drlyon
Manukora - Go to https://www.MANUKORA.com/DRLYON to save 31% plus $25 worth of free gifts.
Chapters:
0:00 - Can You Tell If Your Immune System Is Healthy?
1:37 - Alzheimer’s of the Muscle: Muscle-Immune Dysfunction
5:59 - The Thymus Design Flaw: Why Our Immune "Ammo" Disappears
8:44 - Naive CD8 T-Cells: The Elite Forces of Immunity
12:24 - The Axis of Aging: Mitochondria and Immune Cells in Muscle
16:15 - Mitophagy vs. Autophagy: Targeted Cellular Recycling
19:11 - Study Review: Rewiring the Immune System with Urolithin A
24:13 - Mitochondrial Remodeling: Switching from Glucose to Fatty Acids
27:45 - The Trifecta: Gut-Muscle-Immune Axis Connection
31:13 - Parkinson’s and the PINK1/Parkin Mitophagy Pathway
35:04 - Clinical Results: Improving Leg Strength in 4 Months
38:51 - Joint Health: Can We Remodel Cartilage with Mitophagy?
43:34 - Targeted Mitophagy Inducers: Exercise vs. Postbiotics
46:44 - Precision Nutrition: The Ideal Muscle Longevity Supplement
53:33 - Why Alzheimer’s is Now Considered an Inflammatory Disease
1:00:13 - The Placebo Effect: You Cannot Deceive the Immune System
1:03:13 - Lymphocyte Counts: The Clinical Marker for Immune Aging
1:08:14 - Rapamycin and Metformin: The Future of Longevity Drugs
1:11:42 - Optimal Dosing: Why 1,000mg of Urolithin A is the Standard
1:15:13 - Sports Medicine: Reducing Muscle Damage Markers (Creatine Kinase)
1:20:03 - The Final Frontier: Brain Aging and Selenium Repair

Connect with Dr. Anurag Singh
Instagram: @timeline_longevity
Website: https://www.timeline.com
Find Dr. Gabrielle Lyon at:
Instagram:@drgabriellelyon
TikTok: @drgabriellelyon

Pre-Order The Forever Strong PLAYBOOK and receive exclusive bonuses: https://drgabriellelyon.com/playbook/
Want ad-free episodes, exclusives and access to community Q&As? Subscribe to Forever Strong Insider: https://foreverstrong.supercast.com
If you are only focusing on building muscle, you are missing half the equation for long-term mobility. In this mashup episode, Dr. Gabrielle Lyon brings together top orthopedic experts to discuss the critical importance of joint and tendon health.
While muscle develops relatively quickly, your tendons and ligaments can take 6 to 9 months to fully adapt to a new training stimulus. This gap is where most injuries happen. We dive deep into the biological mechanics of tendons, the"athletic accommodation timeline," and why you must progressively overload your connective tissue—not just your muscle bellies.
You will learn:
The Menopause Connection: Why women face a 30% higher risk of arthritis and rapid bone loss after age 50, and the role of estrogen in joint inflammation.
Osteoporosis Prevention: Why high-impact "flight" exercises (jumping) are more effective for bone density than traditional lifting alone.
The Frozen Shoulder Mystery: How to identify the warning signs and why this condition is often linked to hormonal shifts rather than trauma.
Injury Recovery & Prehab: The truth about PRP, needle tenotomy, and the "anti-fragility" mindset needed to build a resilient body.
The History of Muscle: How ancient Greek views of "pneuma" and the "gift of strength" shaped our modern misunderstanding of movement.

Stop training until you break. Learn how to track your progress, prioritize stability over raw mobility, and design a life built for anti-fragility.

0:00 - The Gap Between Muscle and Tendon Adaptation
1:32 - What Are Tendons? Visco-Elasticity and Force Dissipation
4:36 - The Rotator Cuff: Stabilizing the "Golf Ball on a Tee" 6:40 - The Athletic Accommodation Timeline: Why 6-9 Months Matters
8:36 - Progressive Overload for Connective Tissue, Not Just Muscle
11:36 - GLP-1s and Bone Health: Does Ozempic Increase Fracture Risk?
14:34 - Preventing Osteoporosis: The Power of Impact Training
18:15 - Bisphosphonates vs. Mechanical Loading for Bone Quality
21:10 - The Hidden History of Muscle: From Galen to Ancient Greece
26:48 - The Myth of "Pneuma" and the Soul in the Muscle
30:55 - Supercompensation: The "Gift from Zeus" in Performance
36:35 - Defining Impact Exercise: Why "Flight" is Better for Bones
39:48 - Building Your Base: Why Bone Health is Won Before Age 30
42:38 - Oral Contraceptives and Peroperative Blood Clot Risks
45:21 - The Hard Truth: How Nicotine Destroys Orthopedic Healing
47:55 - Testosterone and Muscle Mass vs. Bone Density in Women
51:41 - Relative Energy Deficiency in Sport (RED-s) and Stress Fractures
55:53 - Long-Term Menopause Consequences: Mobility and Hip Fractures
1:01:58 - Tendinopathy Treatments: Needle Tenotomy, 10X, and PRP
1:07:26 - Full Thickness vs. Incomplete Tendon Tears
1:12:05 - Prehab is Real: The Push-Up with a Plus and Skater...