The Dr. Gabrielle Lyon Show

In this episode, Dr. Abraham Morgentaler—an expert in urology and hormone health—helps unpack the biggest myths and misconceptions surrounding testosterone therapy for both men and women. He shares his pioneering research on testosterone replacement therapy, challenging outdated fears about its link to prostate cancer and highlighting the latest findings on how hormone therapy can impact overall health, libido, and longevity. The conversation explores the controversial history of testosterone in medicine, the common mismanagement of hormone deficiencies, and why free testosterone may be one of the most important markers for health.

We cover:

• The truth behind the testosterone-prostate cancer debate
• How testosterone deficiency is linked to obesity, cardiovascular disease, and dementia
• The stigma around testosterone therapy and why so many people remain untreated
• The effects of testosterone therapy on fertility, muscle mass, and mental well-being
• The role of testosterone in women's health and aging
• The latest advancements in testosterone treatments and how they compare

Whether you’re considering testosterone therapy, navigating hormone-related issues, or just interested in optimizing your health, this episode offers critical insights that could reshape your understanding of testosterone and its role in overall well-being.

Who is Abraham Morgentaler?

Dr. Abraham Morgentaler is a leading expert in men’s health and a pioneer in the treatment of testosterone deficiency. His research helped overturn the long-held belief that testosterone therapy increases prostate cancer risk, and he has published over 200 scientific articles on testosterone, prostate cancer, and male sexual health. A Harvard-trained urologist, he is currently the Blavatnik Faculty Fellow in Health and Longevity at Harvard Medical School. Dr. Morgentaler is also the founder of Men’s Health Boston and co-founder of the Androgen Society, and he continues to educate clinicians worldwide through his virtual fellowship and best-selling books on men's health.

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Find Dr. Morgentaler at:

• T4L Education: https://t4leducation.com/
• Linked In: https://www.linkedin.com/in/abraham-morgentaler-md-81628b6/
• YouTube:

Misinformation in nutrition is rampant. From demonizing red meat to hyping plant-based diets, conflicting advice has left many people confused about what’s truly evidence-based. In this episode, I am joined by Dr. Bradley Johnston, an expert in evidence-based nutrition and public health policies, to separate fact from fiction. With nearly 200 peer-reviewed publications, Dr. Johnston has challenged conventional wisdom—including recommendations from major organizations like the World Health Organization. He shares how evidence-based practices should guide our dietary choices, the importance of systematic reviews and meta-analyses, and how cognitive biases influence the research we trust.

Key Points:

• How evidence-based guidelines are formed—and why they sometimes change
• The three pillars of evidence-based practice and why patient values matter
• Why most nutrition studies aren’t as strong as we think—and how to critically evaluate them
• What the best available research actually says about dietary patterns for longevity
• The role of AI in research and whether it’s a help or hindrance to scientific rigor

If you’ve ever questioned dietary guidelines, nutrition headlines, or conflicting health advice, this episode is a must-listen. Get ready to rethink everything you thought you knew about nutrition.

Who is Dr. Bradley Johnston?

Dr. Bradley Johnston is an Associate Professor at Texas A&M University, specializing in evidence-based nutrition, and the methodology of patient-reported outcomes, randomized clinical trials, systematic reviews, and clinical and public health practice guidelines.

With a PhD in experimental medicine from the University of Alberta and post-doctoral training in evidence-based practice, epidemiology and biostatistics from Oxford and McMaster University, his research focuses on advancing human health research methodology to improve clinical and dietary practice recommendations and public health policies. He co-leads EvidenceBasedNutrition.org and NutriRECS, develops nutrition education resources (e.g. Nutrition Users’ Guides), and currently serves as Co-Chair of the Canadian Pediatric Obesity Management Guidelines, ensuring clinical and public health guidelines are backed and transparently supported by the best available evidence, including end user values and preferences, absolute estimates of effect and the certainty of evidence for estimates of effect. His overall aim is to empower patients, clients and members of the public to make fully-informed health care decisions based on the central tenets of evidence-based practice and policy.

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Find Dr. Bradley Johnston at:

• Evidence Based Nutrition - https://www.evidencebasednutrition.org
• Nutrition Users' Guides -https://www.evidencebasednutrition.org/nutrition-user-guides
• Texas A&M University -

In this episode, I sit down with Dr. Kristy Hamilton, a board-certified plastic surgeon, to explore the latest advancements in aesthetic medicine, the impact of social media on beauty standards, and the reality of breast implant illness. Dr. Hamilton shares her expert insights on facial rejuvenation, fat transfer, the safety of fillers, and new biostimulators while debunking common myths around plastic surgery. We also dive deep into the controversial rise of explant surgeries, the latest data on BII, and how surgical and non-surgical options can help individuals feel more confident in their skin. From the influence of celebrity procedures to the evolution of breast implants, this conversation is packed with science-backed insights, expert advice, and practical takeaways for those considering aesthetic procedures.

Key Points:

• The truth behind plastic surgery and celebrity transformations
• What can and can’t be fixed through diet, exercise, and non-surgical treatments
• Breast Implant Illness: What the latest research reveals
• The risks of capsulectomy and explant regret
• The role of fillers, biostimulators, and fat transfer in facial rejuvenation
• How to approach facelifts and natural aesthetic treatments
• Best skincare practices for long-term anti-aging

Who is Dr. Kristy Hamilton?

Kristy Hamilton, MD, FACS is a plastic and reconstructive surgeon in Houston, Texas who specializes in aesthetic surgery of the face, breast, and body. An artist and a scientist, Dr. Hamilton blends form and function with an artistic eye to achieve beautiful, natural results. She understands patients’ individual needs and applies her surgical skill with meticulous detail, customized to each patient’s anatomy. Her patients’ well-being is her utmost concern, and she is well known for her compassionate care.

Dr. Hamilton offers the full range of bespoke aesthetic plastic surgery including rhinoplasty, eyelid surgery, facelifts and facial rejuvenation, necklifts, fat transfer, chin surgery, breast augmentation and lifts, body contouring and liposuction, as well as reconstructive facial and breast surgery.

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Find Dr. Kristy Hamilton at:

• Website: https://www.drkristyhamilton.com/
• Instagram: https://www.instagram.com/drkristyhamilton/
• LinkedIn:

Today, I welcome Dr. Donald Layman back to The Dr. Gabrielle Lyon Show for a deep dive into his decades of protein research, the flaws in dietary guidelines, and the evolving landscape of nutrition. Together, we explore the real reasons behind the obesity epidemic, why decades of dietary advice have led us astray, and how we can reclaim metabolic health through high-quality protein intake. Dr. Layman shares compelling research on protein requirements, nutrient density, and how misleading narratives around fat and cholesterol have shaped our food choices. This conversation will challenge what you think you know about nutrition and empower you with evidence-based strategies for long-term health.

Key Points:

• The real reason behind the obesity epidemic
• Why 45% of Americans are consuming too little protein – and what that means for metabolic health
• How dietary guidelines became politically driven and scientifically flawed
• The food industry’s role in pushing low-nutrient, high-profit foods
• The dangers of refined grains and ultra-processed foods on body composition
• Breaking the stigma around red meat and cholesterol

FREE PROTOCOL:

We’ve put together everything you need to know from this episode into the Ultimate Protein Blueprint Protocol—grab it here: https://institute-for-muscle-centric-medicine.kit.com/872e26a3d2

Who is Dr. Donald Layman?

Dr. Donald Layman is one of the world’s foremost experts in protein metabolism and muscle health. A professor emeritus at the University of Illinois, his pioneering research has shaped modern understandings of protein requirements, nutrient timing, and the role of muscle in metabolic health. Over decades of work, Dr. Layman has challenged mainstream nutrition dogma and continues to advocate for evidence-based dietary recommendations that prioritize optimal human performance and longevity.

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Find Dr. Donald Layman at:

Metabolic Transformation - https://www.metabolictransformation.com/

Find me at:

• Instagram: @drgabriellelyon
• Tik Tok: @drgabriellelyon
• Facebook: facebook.com/doctorgabriellelyon
• YouTube: youtube.com/@DrGabrielleLyon
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• Join my weekly newsletter - https://institute-for-muscle-centric-medicine.ck.page
• Get my book - https://drgabriellelyon.com/forever-strong/

Timestamps:

(00:00) - Welcome & Introduction

(03:00) - The State of the American Diet

(08:30) - The Role of Protein in...

Today, I welcome ultra-endurance athlete and world record holder Zach Bitter to The Dr. Gabrielle Lyon Show for an insightful conversation on the extreme physical and mental demands of ultra-marathons. Zach shares his mindset strategies for overcoming the inevitable dark moments in long-distance races, including visualization techniques and the importance of mental resilience in performance.

We also dive into personalized nutrition and training adaptations, as Zach details his transition from a high-carb to a low-carb diet and how it has influenced his endurance, recovery, and overall performance. Our discussion highlights the importance of metabolic flexibility, optimizing fuel sources, and tailoring macronutrient intake based on training intensity. Whether you're an endurance athlete or someone looking to develop greater resilience in life, this episode offers invaluable lessons on mental toughness, strategic nutrition, and the pursuit of excellence.

We discuss:

• The mental strategies Zach uses to push through ultra-marathons
• How visualization training enhances race-day performance
• Transitioning from high-carb to low-carb as an endurance athlete
• The role of macronutrient cycling in optimizing training and recovery
• Strength training for runners: Why it matters and how to incorporate it
• Adapting training for busy professionals: How to maximize results with minimal time

Who is Zach Bitter?

Zach Bitter is an ultramarathon athlete, coach, and podcast host of the Human Performance Outliers Podcast. He has broken multiple world and American records, won national championships, and competed for Team USA at the World 100KM Championships. Zach follows a low-carbohydrate diet for his training and racing preparation.

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Find Zach Bitter at:

https://zachbitter.com/

Find me at:

Instagram: @drgabriellelyon

Tik Tok: @drgabriellelyon

Facebook: facebook.com/doctorgabriellelyon

YouTube: youtube.com/@DrGabrielleLyon

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Join my weekly newsletter - https://institute-for-muscle-centric-medicine.ck.page

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

Timestamps

(00:00) - Unlocking Mental Resilience for Ultra Marathons

(08:55) - Building Competitive Mindset Through Running

(13:07) - Navigating Dark Moments in Ultra Running

(19:48) - Optimizing Performance Through Nutrition Choices

(25:27) - Transitioning to Low Carb Ultra Running

(30:30) - Exploring Low Carb Ultra Running Diets

(35:23) - Training Approaches for Ultra Running

(44:08) - Optimizing Training for Experienced Runners

(48:58) - Optimizing Training Intensity and Nutrition

(56:53) - Adapting Nutrition for Ultra...

Today, I welcome Dr. Heather Leidy to The Dr. Gabrielle Lyon Show for an in-depth conversation about the evolving landscape of nutrition science. Together, they tackle pressing topics like the future of the U.S. Dietary Guidelines, the impact of protein timing, and the importance of protein quality in supporting health and mitigating frailty. Dr. Leidy highlights recent research that explores behavioral strategies for sustainable weight management, the role of animal-sourced foods in nutrient adequacy, and the effects of GLP-1 medications on diet and health outcomes.

Key Discussion Points:

• The critical role of breakfast in satiety and long-term health
• Why the food matrix matters when evaluating protein sources
• The untapped potential of family-based breakfast interventions
• Implications of GLP-1 medications on protein needs and behavioral strategies
• Addressing the nutrient gaps in plant-based diets and rethinking food waste

Who is Dr. Heather Leidy?

Heather J. Leidy, PhD is currently an Associate Professor at the University of Texas at Austin. She has a joint appointment in the Department of Nutritional Sciences and the Department of Pediatrics -Dell Medical School. She previously served on the 2020 Dietary Guidelines Advisory Committee and was the American Society of Nutrition Research Interest Group Director. Dr.Leidy received her BS in Biology from Shippensburg University and went on to complete her MS and PhD in Physiology at Penn State University as well as a Postdoctoral fellowship in the Department of Nutrition Science and Ingestive Behavior at Purdue University.

This episode is brought to you by:

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Find Dr. Heather Leidy at:

The University of Texas at Austin | Department of Nutritional Sciences - https://nutrition.utexas.edu/directory/heather-leidy/

Find me at:

• Instagram: @drgabriellelyon
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• 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) - Dietary Protein Guidelines and Research

(10:01) - Challenges inDietary Guideline Committee

(14:32) - Nutrition, Behavior, and Health Outcomes

(21:48) - Protein and Satiety Mechanisms

(33:20) - Impact of Higher Protein Breakfasts

(53:48) - Breakfast, Protein, and Dietary Recommendations

(01:04:58) - Improving...

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...

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

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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.

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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

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-Facebook: facebook.com/doctorgabriellelyon

-YouTube: youtube.com/@DrGabrielleLyon

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