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This episode brings together standout moments from The Forever Strong Experience, packed into one powerful episode.

Featuring highlights from:

1. Dr. Mark Hyman – Founder of the Cleveland Clinic Center for Functional Medicine, co-founder and CMO of Function Health, director of The UltraWellness Center, host of The Dr. Hyman Show (300M+ downloads), and 15x New York Times bestselling author, including Young Forever and Food Fix Uncensored.
2. Layne Norton, PhD – Nutritional scientist, 4x USA Powerlifting National Champion and 2024 IPF M1 World Champion (93kg), record-setting deadlifter, coach to 1,700+ clients, and founder of Outwork Nutrition.
3. Michelle Shapiro, RD – Integrative/functional dietitian who helps clients reverse anxiety, heal complex gut and immune issues, and approach weight with compassion. Host of the Quiet the Diet podcast.
4. Alan Aragon, MS – Veteran nutrition researcher, co-author of 30+ peer-reviewed papers (including JISSN’s most-viewed article), ISSN Position Stand lead author, and founder of Alan Aragon’s Research Review and the Fit Advancement Mentorship (FAM).

In this mashup, they break down:

1. How to eat for long-term metabolic and muscle health
2. Why protein and resistance training are non-negotiables as you age
3. The role of stress, mindset, and past experiences in how you eat and feel
4. What it really means to be “forever strong” in body and mind

Perfect if you’re tired of conflicting nutrition advice and want clear, evidence-based guidance you can actually use.

Thank you to our sponsors:

Our Place - Visit https://www.fromourplace.com/DRLYON and use code DRLYON for 10% off sitewide.

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!

Chapters:

00:00:00 The truth about nutrition

00:01:06 Why is it so hard to follow health advice?

00:03:07 What actually holds people back from progress?

00:05:26 When “clean eating” backfires

00:05:57 The nutrition “rule” that does more harm than good

00:06:37 Why medicine got obsessed with BMI and fat

00:08:47 Body composition fundamentals: what to do first

00:10:53 “Rules” for better body composition (practical guidelines)

00:13:20 Do you have to lift heavy to build muscle?

00:16:24 Strength vs hypertrophy: what matters most as you age

00:17:46 Sponsor: Our Place + What if muscle were taught as an organ system?

00:20:14...

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In this episode, Dr. Gabrielle Lyon sits down with Dr. Donald Layman, one of the world’s leading protein researchers and a key contributor to the newly released U.S. Dietary Guidelines. They explore why the old food pyramid failed, how nutrition science became driven by ideology instead of evidence, and what the updated guidelines finally get right about protein, fats, and carbohydrates. Dr. Layman explains why the long-standing protein recommendation of 0.8 g/kg was never intended for optimal health and how higher protein intake supports body composition, metabolic health, and nutrient adequacy.

The conversation also dives into controversial topics including saturated fat, carbohydrate tolerance, animal versus plant protein, and the limitations of epidemiology in nutrition research. Gabrielle and Dr. Layman discuss how dietary guidelines shape school lunches, hospitals, and public institutions, and why a protein-first framework empowers individuals to make better nutrition decisions, especially as we age. This episode offers a clear, science-backed roadmap for understanding modern nutrition — cutting through misinformation and outdated dogma to focus on strength, longevity, and real-world application.

Thank you to our sponsors:

Timeline - Get 35% off a Mitopure subscription at https://www.timeline.com/drlyon

Bon Charge - Save 15% at https://boncharge.com/ with code DRLYON

Manukora - Go to https://www.MANUKORA.com/DRLYON to save 31% plus $25 worth of free gifts.

Chapters:

00:00 Why Dietary Guidelines Exist and Why This Moment Matters

01:20 The Hidden Origins of the Food Pyramid (World War II + Public Health)

02:55 The Original Protein RDA: A Basement Number, Not Optimal Health

05:50 Why the Old Guidelines Focused on What Not to Eat

07:25 Why Protein Was Avoided for Decades

08:50 Nitrogen Balance: Why It Never Predicted Health Outcomes

11:10 Epidemiology vs Controlled Trials in Nutrition Science

13:05 How the Protein Evidence Was Evaluated for the New Guidelines

14:15 Why Higher Protein Improves Weight, Fat Loss, and Lean Mass

15:35 Is “Too Much Protein” Actually Dangerous?

16:40 Nutrient Deficiencies Risk on Low-Protein Diets

17:35 Animal vs Plant Protein: Bioavailability and Amino Acids

18:45 Why 0.8 g/kg Was Never Better Than Higher Protein

20:15 Empowering Consumers Instead of One-Size-Fits-All Nutrition

21:10 How Guidelines Shape School Lunches, Hospitals, and the Military

23:05 Protein-First Meal Planning Explained

24:50 Why the First Meal Matters More as You Age

27:15 Does Protein Distribution Matter After 50?

30:00 Protein, Satiety, and Appetite Control

31:05 Why “Ounce Equivalents” Between Plant and Animal Protein Don’t Work

34:05 The Saturated Fat Myth and Why the 10% Rule Persists

38:30 Where Saturated Fat Really Comes From in the Modern Diet

39:45 Updated Fruit, Vegetable, and Grain

Order The Forever Strong PLAYBOOK: https://drgabriellelyon.com/playbook/

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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:

1. Timeline - Get 35% off a Mitopure subscription at https://www.timeline.com/drlyon
2. 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:

1. Instagram:@drgabriellelyon
2. TikTok: @drgabriellelyon
3. Facebook: facebook.com/doctorgabriellelyon
4. YouTube: youtube.com/@DrGabrielleLyon
5. 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