#97 Doctor: This Will Strip Your Fat Faster Than Anything! | Dr. Gabrielle Lyon

20:29Dr. Gabrielle Lyon:And it wakes them up. So having a mixed meal, maybe a handful of carbohydrates and a handful of protein, you don't need to overcomplicate it. A handful of both could be yogurt and some fruit. And then you go to bed, you're much less likely to wake up with this reactive hypoglycemia. Is that what most often happens with people who are sleeping? They wake up in the middle of the night? Not that they have a hard time falling asleep? They do. Interesting. And they could wake up from sleep apnea. If you have bigger than a 17 and a half inch neck, you probably have sleep apnea. No. You do not. Everyone's checking their neck.

21:08Okay. Okay.

21:09Dr. Gabrielle Lyon:So if your partner snores, they probably have sleep apnea. I think Chris has sleep apnea. Well, yeah, of course. Every team guy I've ever met has sleep apnea. Yeah. But, you know, they kind of don't like when they go to bed wearing the mask and the earplugs and the eye mask, they look like they're ready for takeoff. Yeah. It's just kind of like instant birth control. But still, it's really important because the data shows. So when I was a fellow, so I did my fellowship in geriatrics and nutritional sciences at WashU. And one of the risk factors for Alzheimer's was very poor sleep over time and sleep apnea.

21:46Interesting. So what do you do if you have sleep apnea?

21:48Dr. Gabrielle Lyon:You get tested and you get treated. And that is not just mouth tape? No. Oftentimes people need to lose weight. Some people, it can be positional. And some people just have the kind of sleep apnea that requires an intervention. and there's nothing wrong with it, but you have to get tested and you can do at-home sleep tests. It's not a big deal. It's super easy. Some of the biggest challenges in business don't come at the starting line. They come when you're ready to grow. Hiring an operator, expanding to a second location, upgrading your equipment. And yeah, those moments make for great stories later, but when you're the thick of it, they're brutal.

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23:38Dr. Gabrielle Lyon:melatonin and l-theanine for both kiddos and grown-ups so when your mind won't switch off you've got something that can help erasing thoughts and restless nights won't stand a chance find ollie's sleep solutions for the whole family at ollie.com that's o-l-l-y.com

23:58i want to ask you a bunch of rapid fire questions actually that I've been wanting to ask you for a while. So this is for me mostly.

24:05Dr. Gabrielle Lyon:Yes, I wear deodorant. Oh, you do? I'm so sorry. Is it organic though? Nope. Yeah, it is. It is, right? Is that true? Sometimes it doubles as hand sanitizer, but yeah. Actually, I know this about you. You've given this. Oh, share this hack. This is such a good hack. Okay. I was smelly one day. Kids, don't try this at home. But if you have an organic hand sanitizer that is mostly alcohol, it also doubles as deodorant. Yeah, which is not mouthwash, but definitely deodorant because I've tried it. Yeah, you gave it to me. And I didn't. I thought it was actual deodorant. I used it for like a week straight.

24:39You didn't tell me this. I trust you too much. OK, so you do use deodorant, but you don't use non-organic ones because there is some data that shows that it's linked to cancer.

24:48Dr. Gabrielle Lyon:Well, there are a lot of environmental exposures and I want to be very careful. There is the information overload. Everything is toxic. So there's kind of these two camps that everything is toxic, you have to eat organic, and then the other group that is organic is a waste of money, don't worry about all this stuff, it's okay to have dyes. And I think the truth is often somewhere in the middle. But what we do know is that a lot of the stuff that we are using, it does contain a lot of chemicals. And this is true. It is probably the amount that we are using over a lifetime is probably not what we are using, say, a month at a time.

25:29Dr. Gabrielle Lyon:For me and our household, we try to do as natural as possible. Yeah. So you're not going to be sponsored by? Celsius. I'm waiting. But again, so Celsius. I was going to say the big deodorant companies. So Celsius artificial sweeteners is another big, for example, hot topic. I don't think the data is very strong that most artificial sweeteners are negative to the brain or the human body. Really? So you actually, I mean, you do drink as much caffeine as like, I don't know, a 300 pound bodybuilder per day. So maybe the other question is, I saw a video the other day that I was like, whoa, this is a title.

26:06And it was, is caffeine killing us?

26:10Dr. Gabrielle Lyon:no no no some people do have a genetic snip that they are more susceptible to the negative side effects of caffeine but you will know if you if you are that person i mean you can always of course test for it happy to come to our clinic we'll test you for it but the reality is caffeine in a moderate dose is not going to be detrimental yeah what about is caffeine bad for women when we're trying to get pregnant i read another one saying coffee's bad for pregnant women so you just want to steal all my joy. I'm sorry. When I was pregnant, I did not go over 200 milligrams of caffeine. What about before you were pregnant, like trying to get pregnant?

26:45Dr. Gabrielle Lyon:I'm not pregnant yet. Sign me up. Yeah. Interesting. God, there's so many things. Okay. How about this one? Are Lululemon leggings making us infertile? If I were to put and rank the hierarchy of what is causing infertility, and let's say what is the number one cause of female infertility? For young women, it's polycystic ovarian syndrome, which is also known as PCOS. There are two types of PCOS. One comes from the brain and the other is metabolic. The other being metabolic, guess where the biggest lever that we can pull for improving our chances of fertility if you are someone who has PCOS. Muscle.

27:27Muscle. Exercise. Really?

27:30Dr. Gabrielle Lyon:And diet. Wait, so you were saying if you have PCOS right now, you should be lifting and following a strength regime? Yes. I have never heard a doctor say that before. And I interviewed on my podcast one of the world-leading experts in PCOS. Her name is Dr. Melanie Cree. She is an MD-PhD. And she did, if there are 10 studies on ozempic or GLP-1s and fertility, she's done two of them. And I asked her, she was, you know, we were in a podcast. And I said, okay, so what percent body fat is it that allows someone to get pregnant or the ones that are going to really suffer on an ongoing basis? And she looked at me and she's like, Gabrielle, it has nothing to do with body fat percentage.

28:09Dr. Gabrielle Lyon:It has everything to do with intermuscular adipose tissue. To break that down, it's how much fat is actually stored in your muscle. And that comes from insulin resistance, which in part of that is being sedentary. I mean, there are genetic risks for PCOS, but what we do know is that exercise and a good diet will often, I'm being very careful about how I'm saying this, will improve people's likelihood of conceiving. Why is it that doctors, by and large, don't tell us things like that? It's a lot to ask for someone to be trained at an expert level in multiple domains. In order to become a physician, you're already going through four years of undergrad, four years of medical school, then training, and then a fellowship.

29:00Dr. Gabrielle Lyon:To also ask that person to be an expert at nutrition is a lot. How many studies you have to read to go probably better that you work out? Not that many. Not that many. So like, is that really an excuse for doctors to not use it? Or is it like a liability if they say it? I don't get it. No, but I will say, and I'm just speaking from my own perspective, I think for physicians, because there is so much noise out there, I don't think that they like to step into that noisy realm. And what do I mean by this? I'll give an example. So in order to be a board-certified physician, you still have to study.

29:38Dr. Gabrielle Lyon:It doesn't just go away once you graduate and start practicing. And many doctors would say, don't eat red meat and reduce your dietary cholesterol. But they were misinformed because dietary cholesterol recommendations were taken out of the dietary guidelines in 2015. Therefore, the information of don't eat eggs or don't eat red meat because it's bad for your cholesterol, cholesterol is not even part of the guidelines right now. Wow. What changed? I think that the scientists determined that it wasn't relevant, that dietary cholesterol had very little impact on blood level cholesterol. Dude, I feel like doctors need like a beeper or something.

30:20Like, can they give them the updates? Like, is there some nationwide system where when new data comes out, they say, well, all doctors should know this or there's not really a way. That's a really good point.

30:32Dr. Gabrielle Lyon:There is, but it's per specialty. And again, nutrition is challenging because it's something that everybody does. Eat. It becomes very difficult to get through the noise. Yeah. Yeah. The tough part is there's the other side of the coin too, right? Which is like, we have all these people online giving all of this advice who are definitely not a doctor, never read a study before or read one like on the side, don't really understand how to analyze peer-reviewed studies and are also sharing a lot of information like if you eat seed oils, you about to die. And so it can kind of become - Which we know that that's not true.

31:07That's so controversial too, because I feel like if we had, you know, let's say I had Paul Saladino here, you here, Huberman here, and Alex Clark, there'd be a war.

31:18Dr. Gabrielle Lyon:But here's what I would say. I would say, let's call in the people that have done these studies and let's talk to them. So for example, Dr. Kevin Mackey, he was the, and he still might be the president of the Lipid Association. This guy's a career scientist. And I was like, Kevin, what's the deal? And he said, the evidence doesn't support that seed oils are causing the derangement that people are saying. What about when they say that's because the studies haven't been around long enough or the big pharma and the food industry are the ones that pay for it? People will always look to something. But that's not what you're seeing in the data.

31:56You're saying these studies actually seem reasonable. We have enough data.

31:59Dr. Gabrielle Lyon:We're analyzing it in real time. And the good studies will also talk about the limitations. And we also know that whole foods are a great choice. And if we think about that, then we can become less hyper-focused on these little things. So the issue isn't food dyes. The issue isn't seed oils. The bigger issue is, how do we feed for human health? All these other things are distractions. Then why, when I go to Europe, can I eat all the bread and all the food and I lose weight? You're probably walking more than 10 ,000 steps. I'm surprised about 2 ,000 here, about 12 ,000 there. And also you're probably eating from whole food sources.

32:41Dr. Gabrielle Lyon:Maybe you're getting outside more. But the reality is it's very difficult to hyper-focus on one thing. It would be like for the entrepreneur. The one problem in your business is just because of this. You have a really rude front desk person. And you're like, no, you guys are not taking care of your taxes. You don't have good lead gen. And there's a whole, I can find a hundred other reasons, but the foundation is your business is not set up well. The same is for nutrition. Yeah. Okay. What about, I heard a study the other day that said loneliness causes dementia. We are, and I actually saw that study.

33:20Dr. Gabrielle Lyon:So we are social creatures. And I don't know if it's loneliness. I mean, I think that that's probably subjective and they probably use survey data. But we do know that not being in relationships and having relationships around you is a risk factor for depression and anxiety and dementia. And so what's the solve for that? Hang out more. I like that. But not necessarily. It's interesting. So when I say hang out more, and I haven't seen this data, but we're not talking about social media hangout. Having real relationships with real people that you can count on because AI is coming in and take over and people are creating relationships with AI bots.

34:05Dr. Gabrielle Lyon:And it is very disruptive for the human connection. What does the data tell us about AI relationships or parasocial relationships versus in-person relationships? Like does one supplement the other? If I'm talking to my AI all day, if I'm on Instagram all day and I feel like I'm engaging with people, does that actually feel like engagement in my body? It's not the same, but there is data to suggest that you do have that same feeling, but it is not the same. And I think we're also going to start to see more of that data as well. So like for our health factor, It doesn't make me healthier and less lonely to engage online, but it does make me healthier to engage in person.

34:54Dr. Gabrielle Lyon:And I can't say for sure. Again, I have to be very clear about, you know, again, doctors and scientists, it's to be very careful about what we're saying. For some people, could it be better? Yes. But I think that it will always be better if you are engaging in person because we have nonverbal cues. Yeah. And we are somewhat of a connected nervous system. you know, our eyes connect. I mean, this is how we communicate. It's not just verbal communication. You cannot do that with a robot. Yeah. Well, and then obviously, aren't there a lot of studies out there about physical touch too and how important that is?

35:28Yes. And so if we're completely replacing physical touch, I imagine that can't be great. I mean, I saw it with my grandparents, for instance. They, one side of the family had my grandma super engaged. Like we stayed in touch with her. She still had relationships. She still went out in the world during COVID. The other side, they were super quarantined. Nobody was around them. They never left their house. They were really antisocial, sort of like mandated. And one side, I mean, it was wild. My grandma is older. She's like asking me about chat. She'd be TNAI now. She's so with it. She's a hundred years old.

36:02The other two, I mean, we lost them the last five years. Complete dementia, like lack of idea about where they are, not able to really use their own faculties at all anymore. And of course, this is all, you know, qualitative, not quantitative, but it was hard actually watching it and seeing them completely decline almost the second that they stopped having interaction. And I personally was like, I'd rather die from COVID than like slowly decline in dementia because I'm by myself.

36:34Dr. Gabrielle Lyon:Yeah, it's really tough. And there are other factors that we know. So for example, physical touch releases oxytocin. And oxytocin is what we think of as that bonding hormone. If you are sitting in a chair and have the massager chair, you don't release the same amount of oxytocin. And there are biological and physiological differences when you are engaging with human connection. So if they're not getting any of that, they're not having oxytocin release. And what does oxytocin release do? Is that good for your brain essentially it is good for your brain it's good for your mood yeah it's you know think about it women release oxytocin when they have a baby when they have sex or when they orgasm could could clarify also take oxytocin intranasally which you can wait what yeah for mood for milk letdown men and women can take it like like you snuff oxytocin up your nose with like a sprayer Yeah.

37:31Dr. Gabrielle Lyon:You know, some people take allergy spray. I love that you go, yeah, totally. Aren't you doing it too, Cody? Yeah, I've got some of my parts, as a matter of fact. But the reality is what we are talking about is what are we going to do with the society that we live in now? How do we reorient ourselves to just a healthy lifestyle, which again, starts with muscle, training, protein. It's not that complicated, but also good relationships, especially in the wake of this increase in AI online community. And again, if people want to perform at their best, then the ways to do that, I think, are very clear.

38:07What do the studies tell us about being negative and being smarter or having a healthier brain? Like if you have negative thought patterns, are you more likely to shrink your brain size? Are you more likely to have a stronger brain? Does it matter if I'm negative or positive?

38:22Dr. Gabrielle Lyon:Well, I can't say that I have looked at those studies, but here's what I will tell you about the brain. That from a metabolic perspective, because this all ties in, the more overweight you are, the wider your waistline, the lower the brain volume. That's not good. Fatter you are, dumber you are? You heard it here, folks. Okay. Just make sure to check it. The other thing is that when you are training and when you are moving and doing cardiovascular activity, doing resistance training, you will have less atrophy. Your brain will be more robust in terms of preventing shrinkage. And this is what we see as women go through perimenopause, menopause.

39:03Dr. Gabrielle Lyon:You do not want to be dealing with type 3 diabetes in the brain. As far as negative and positive, we know that sleep can help with brain function. That's the time the brain cleans itself. All very important. But again, a depressed brain, would someone say that that is a more unhealthy brain? I would say probably. And is this something that we are seeing accelerate in our country? Like it seems like these days, more often than not, when I talk to, you know, my friends, grandparents, they have some version of dementia or Alzheimer's. So this is accelerated. And why do you think that is? Is this purely because of obesity and lack of muscle?

39:43Dr. Gabrielle Lyon:I think that it's not purely, but I think that that is the main driver. Because think about all the activities that ride with healthy muscle. You're out, you're moving more, you're motivated. Is it the muscle itself? From a metabolic perspective, yes. Type 3 diabetes of the brain is insulin resistance of the brain. What your body does, your brain also does. Do doctors recommend muscle strength training? Good doctors do. Good doctors do. But most of them today would recommend basically pills and crossword potosols, right? I think that we are starting to see a shift. For the last 50 so years, we've been focused on obesity as if this is the sole problem.

40:25Dr. Gabrielle Lyon:And I would argue that obesity is just one problem. Alzheimer's, cardiovascular disease, diabetes, obesity, that these are all symptoms of unhealthy skeletal muscle. And if you are worried about all of these other things, including your performance at work, then you have to focus on the things that you actually have agency for, which is not actually weight loss. I cannot tell my body to lose two pounds, but I can tell my body, okay, you're going to go squat 120 pounds. So there are things that we have the option to control and then the things that we don't. By the way, I have a live event. I only do one a year.

41:06It's huge. How big? Really big in Austin, Texas, just for people who want to make more money, buy businesses, build businesses. It's called Main Street over Wall Street. So if you liked this episode, you're probably going to want to be there. There's only a couple hundred spots left. So click below. I want to shake your hand in person in Austin, Texas, or go to msows.com. We'll see you there. We've been blown away by how fast the show is growing. Like getting to hang out with you every single week is so cool. but most of the people who tune in every week still haven't subscribed, which is crazy.

41:41It is the simplest way though, to help me us keep scaling. So I can't thank you enough for your support. Like we would be nowhere without you guys. And I just want to jump back into my conversation, but I also want you to do it subscribed. Oh, and share it with a friend. If you liked this episode, I think it's better when you profit together. Yeah. Right now, get up to 15 % off select storage solutions, Put heavy-duty HDX totes to good use, protecting what's important to you. The solid, impact-resistant design prevents cracking, and the clear base and sides make items easy to find even when the totes are stacked.

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42:36Dr. Gabrielle Lyon:If you're like me, you've loved the Flow Y tank and bra for years. And as of this year, it also comes in a dress and a crop tank. These are made in our buttery soft Nulu fabric. And my favorite part is the built-in bra. It makes it super easy to wear for yoga or honestly as an everyday basic. You can find Flow Y styles in store or online at lululemon.com. I think we should try some hot takes on health. What's the dumbest diet trend you've seen people fall for? There are two. Do I have to have been alive for them? No. But there was the lucky diet. People smoked to lose weight. Wow, that's wild.

43:13Dr. Gabrielle Lyon:I just can't imagine how bad you would feel and how bad you would smell. Very smelly. I mean, they were definitely single. They were totally single. So the lucky diet. There was also the amphetamine diet, the fen-fen diet. Yeah, I don't think that was probably a good one. Cabbage soup diet. Is that a real thing? Right now. That is. and also the wine and egg diet. Sounds great. And this was three each meal. So for three meals, a glass of wine and two eggs. Get out of town. Disgusting. I mean, your breath is going to be terrible. There's a lot of doubt. Oh, God, yeah. Could you imagine hanging out with that chick at a cocktail party?

43:48No, thanks. What about intermittent fasting? Is that a breakthrough or is that just starving with better branding?

43:55Dr. Gabrielle Lyon:I love that. Intermittent fasting, if we were to quantify that, that's eating in an eight to nine hour window. We recommend that to our patients all the time. I do not recommend 24 hour fast or longer because again, it's difficult to hold onto muscle as it is. So if you reorient yourself to muscle, then fasting over 24 hours is, you know, that's like the no-go zone. You know, the crazy hot matrix, it's the no-go zone. It's like Tiffany plus a hairdresser. Exactly, no-go zone. But eight to nine hour feeding window can be great because the biology doesn't like chaos. And as we're thinking about how do we get better and more healthy so that we can produce more or just show up more fully, then less chaos is better.

44:40Dr. Gabrielle Lyon:If you are going to intermittent fast, great. But stick to those feeding windows. If it's eight to nine hours, then stick to that. So for a woman listening who's busy, got a lot going on, and has been told all these different things. She now knows she needs to strength train probably. What is she eating and what is she not doing? Like what can we tell ourselves? Like you can just take that off the list. Don't even worry about that right now. Okay. Should we start with the what she's not doing? Yeah. If she is very busy and not training, then she should not commit carbicide. And what is this? This is the body.

45:20Dr. Gabrielle Lyon:So the average American is eating around 300 grams or so of carbs a day. The recommendation is 130 grams. Anything above that, you have to earn through exercise. So what she's not doing, if I could say, listen, lady, if you are not training and you are sedentary, do not eat a high carbohydrate diet or you are essentially giving yourself an oral glucose tolerance test three times a day. We don't want that because as we have these metabolic dysfunctions, she then is at a greater risk for Alzheimer's and all these other diseases. So that means no bread or less bread, less rice, less potatoes? Unless you're going to train.

45:58Okay.

45:59Dr. Gabrielle Lyon:But this is easy. Reduce your processed carbs. Okay. What she is doing is she's having around 100 grams of protein a day. Make it simple. 50 grams in that first meal, 50 grams in that last meal. So that's like... Just that's the minimum. She can do that. Okay. Which would be like a shake and some eggs. Great. Or a shake and a half. Okay. Or a shake and a half. Or if she likes recipes, I have about 60 of them. I like that. Where would we go to get the recipes? This playbook. Let's be more specific. What playbook? Well, you can go over to my house, come over to the tree. Just kidding. Then get on Amazon.

46:37Dr. Gabrielle Lyon:It's the Forever Strong Playbook. It's the book that I wish I had. It has how to train exactly what to do, exactly how to eat, exactly how to think about all these concepts and how to recover, which no one does. in a very concise manual. Yeah. You don't have to read that because the Forever Strong book is incredible. It's dense. You'll fall asleep. You fell asleep. No, I read it and I listened to it on audiobook. You kind of fell asleep. I did not fall asleep. But if I could just get the playbook of only what I'm supposed to do, I'm on it. Yeah. Like, so, okay, we'll include the link below and then Forever Strong playbook anywhere you go and buy it.

47:09Dr. Gabrielle Lyon:Here's my question. You see entrepreneurs all the time and business owners. What is the disconnect between actually taking the action to get healthy. They will never outpace their biology, ever. Why, if you know, this is going to make you a better business person. And if we think that entrepreneurs are like these modern day warriors, because listen, they can suffer more than anyone else that I've ever seen. So take out the military. Like, okay, you guys are in your own whole other category. but entrepreneurs can suffer more pain more loss are willing to take risks yeah yet you ask them to do 100 push-ups and they're like i'm out i don't know there's something wrong with our brains because i'm the same way it's it's so i think maybe it might be the difference between like acute and what is that called like continuous stress chronic chronic like we do really well i think with chronic stress and like chronic or like a bunch of marathoners we're just over here run in continuously in our business.

48:10But when you give us acute stress, which would be like acute physical stress. So like, I got to go do burpees or work out with Gabrielle. It's like, for some reason, it seems like it bothers a lot of entrepreneurs. So I think there's that. One, we're marathoners. We're not sprinters in many ways. And then I think the next thing is just habit stacking. We've habit stacked for so long, our number one priority as being business related or money related that, you know, we just have to rewire our system to say, no, no, no, this actually makes me money here. But it's very hard to see the direct line correlation between my workout and my balance sheet.

48:46You know, that is somehow we just lose all causation between the two.

48:51Dr. Gabrielle Lyon:But what about getting that right meal in? Yeah. Because a lot of entrepreneurs, you call them right after launch, 90 minutes later, they're napping under their desk. But if you can just get that one meal right, you'll feel better by the next meal. Yeah, it's totally rational. It is. I think the other thing too is a lot of entrepreneurs, when you think about it, you have so much misery during the day. I think you have a great case in your head. Humans are incredible self-rationalizers, right? So I'm like, I worked so hard today. I worked hard all day today. I took all the issue. I've also got decision fatigue by the end of the day because I'm decision, decision, decision.

49:25At the end of the day, where's my glass of wine? I just, I deserve it. You deserve it. You know, and so we have a negative narrative. We have a name for that. You know, we have a name for that. What is it?

49:33Dr. Gabrielle Lyon:That's called the midlife body starter kit right there. The I deserve it. The midlife body starter kit. I guarantee you another 40 pounds. That is actually very true. I mean, yeah. Yeah. I think that if we can, I believe that we can be a healthier, stronger, more robust society, just like you think we can all be business owners. So if we can connect the two, then you have a culture that is unstoppable. And that, and that I think is what we're trying to get to. Yeah. I mean, I think the other thing that's like help when I get in a flow and I'm going for a few weeks, I'm killing it. Like my stat count high, I'm in the gym.

50:12I got the trainer, you know, I've got the weight vest on. Yeah.

50:16Dr. Gabrielle Lyon:Whatever happened to our, our weight vest calls and talks like that just completely fell Well, you kept doing it. I did not. And you know, I think I have a very high tolerance for doing the business stuff, but I got a habit stack in order to do the physical thing. And so that's why I like listening to you because it's just this, it's a reminder. You're like, you're like the female David Goggins. You're like, listen, bitch, get moving. No one is going to run that long. I run like four feet and I'm done. That's it. Well, we do, we do call you the, what do we call you? ant woman and the tiny tornado because half these videos of you, which I should put up here, that last one you sent me, you're throwing like a, it's a boulder over your shoulder, wasn't it?

50:55She just goes, but I think sometimes like you can't be what you can't see. So when I see a mom like you who has two kids, who has a successful business, who is a doctor and still prioritizes health, it's like, what excuse do I got?

51:10Dr. Gabrielle Lyon:And it doesn't mean it's easy and it doesn't mean it's convenient. But I know that I am never going to be able to talk myself into it. But as long as I don't talk myself out of it, and I just have a commitment in place, then I don't have to rely on anything else. If we give them the three steps of here, this is how much protein you're going to get. You're committed to it. This is what you're going to do for training. It's three days a week. You got this. We're going to put a standing treadmill desk. Because not just about building a financial legacy machine. You know, there's a saying that people will have a million problems until they have one health problem.

51:50And it really does seem like we're getting cancer more than we ever have before. You know, I just saw today a woman that I really respect whose name is Brittany Turner. She just announced that she has cancer. She's like a badass. What kind of cancer? It's a good question. I don't know. I saw it on the Instagrams. And super healthy from the outside looking. And so, you know, and then I have another girlfriend whose name is Bridget who's been battling cancer for a year. That's really sad. Uh-huh. And she's super young. You know, maybe 35, 38, something like that.

52:23Dr. Gabrielle Lyon:Yeah. And I also want to say that if someone is really young and they get cancer, typically there's a genetic cause. And then also cancer is not anybody's fault. and if you see a good physician and there's a lot of discussion whether people should do this or not, but we do this in our clinic and we do full body Prinovo or full body MRI scans. And also we've done it for you. We do blood tests for cancers, just screening. At the very least, it's peace of mind. And so we do know that there are certain behaviors that increase people's risks of various cancers. Obesity is one of them. I'm pretty sure alcohol is a carcinogen.

53:05Dr. Gabrielle Lyon:This is going to be really controversial, but a ton of sun exposure. I thought that was a new thing. We don't do sunscreen anymore. No, we do. I was just telling my mom today. Mom, yes, we do do sunscreen. Or at least we do sun protection clothing. Okay. I'm into the clothing. I thought there was new things about how all the sunscreen has all the chemicals in it. So pick one that is a mineral-based sunscreen or wear clothes. But the sun is going to, at some point, cause DNA damage. And, you know, it's a risk factor for skin cancer. Yeah. I was there more for like the aesthetic stuff. I don't want the wrinkles.

53:36Dr. Gabrielle Lyon:Yes. Well, me neither. But again, how do we think about preparing for the inevitable, which sucks, but aging is going to happen to everybody. It's inevitable. And these things are responsibilities. How do we get your jawline? Are you bored with that? You got to talk to my parents. You got to talk to my parents. Son of a gun. I literally had nothing to do with this. So I can't chomp that. You know what? But if you chew enough gum and drink enough caffeine, come talk to me in here. I'll be Gabrielle lying. Kids call that snatched jawline these days. You know that? That's what you have. Well, it must be nice.

54:10I don't have that. Okay. So I want to talk about alcohol really quick. How bad is alcohol for us really? It's not good. Like get rid of it. Don't drink it.

54:20Dr. Gabrielle Lyon:No good. I'm going to give you my personal opinion. Correct. I do not think alcohol. I think it is a toxin, period. and when we were examining people and we were saying okay so what is this person's risk factor for some kind of cognitive impairment alcohol was on the list and people will say well a little bit of alcohol is okay okay maybe but it's kind of like are you wanting to rationalize the fact that you are using it yes is it is it good no i personally don't think it is could you probably find some studies where X ounces a day is okay for you, okay, fine. But if you want to pick a vice, just pick a different one.

55:00What vice do you supplement it with at the end of the day? Push-ups.

55:03Dr. Gabrielle Lyon:I don't know. Oh, God. You're such a psychopath. Or how about this? If you want to have some carbohydrates, fine. Have your carbohydrates, then go for your walk. Okay. So leverage your body to balance out your choice. Okay. I like that. That seems reasonable. Okay. Let's end on, if you want to be the guaranteed unhealthiest person you can be. What do you do? Inverse thinking. Perfect. Do not exercise. Do not move. Walk less than 3 ,000 steps. Number two, absolutely, without a doubt, high calorie, high carb processed food diet. And number three, don't have any friends. Guaranteed my recipe for misery.

55:41And get hammered every night. Yeah. Perfect. Now we're going to be the number one worst. Okay. I think the only thing that I want to end with is you have this new book coming out. You made it basically for me and people like me who won't read the whole book. What do we need to know about this book? Who is this book for? Why should we pick it up right now?

56:05Dr. Gabrielle Lyon:If you have a body, this book is for you, period. It is how to think, how to move, how to eat, how to recover. It will tell you everything and it is evidence-based. it is not a workbook but it's a playbook so you know how they've got like the playbook for life this is the book that I wish that I'd had so good Dr. Gabrielle Lyon thank you for being here thank you for being my bud thank you for bullying me no problem you will bully me into lifting heavy things having friends doing what I say I'm going to do it's so lame okay bye

57:07Dr. Gabrielle Lyon:$180 for 12-month plan required. $15 per month equivalent. Taxes and fees extra. Initial plan term only. Greater than 50 gigabytes may slow when network is busy. See terms.