Dr. Gabrielle Lyon On Reaching Your Body Goals, The Truth About GLP-1's, & The Under Muscled Crisis

30:02Are you raw dogging? What's that? It says right here that you're doing device-free walks. The new name for that is, have you guys not seen Paul Saladino's raw dogging? Raw dogging is when... Hold on. We have to redefine these things. Okay, no. Raw dogging has been redefined by Paul Saladino. He talks about it... I don't know if you could just redefine raw dogging. It's all over the internet. you sit without any devices and you just sit and you sit in nature and you take it there was a trend where these guys would get on a flight and be like i'm raw dogging the flight and he's saying that definitely not parents i mean what does raw dogging mean again raw dog means like you're going in without any protection yeah you know what i mean like wink wink it's changed now the name's changed yeah but they're now saying like in this context raw dogging a flight is like you sit there no book no music no materials that sounds like a dream and you just it's like i just signed me up i'm ready to call an airplane it says on my notes that you love device free walks that's raw dogging your walk okay do it post on this it's gonna go viral so you should say i'm raw dogging are you hi i'm dr gabriel you know you're you're your wife is a genius the content will get attention here's the reality we are always looking for comfort We have a culture defined on seeking more comfort as opposed to seeking more friction.

31:27When we seek friction, why does this even matter? I do think that we have to become a bit tougher. How do we do that? You have to practice it. You have to raw dog. You have to raw dog. I cannot believe I'm saying that. Yes, if my mom listens to this, she's going to die. We create more friction through our environment and our behaviors. How can you do that? raw dogging would be a way for many people to create friction and i put this where this came from is this playbook the forever strong playbook shows you ways and highlights ways to actually make your life harder not easier like what raw dogging okay having conversation with someone that you don't want to have and that's difficult deciding that you instead of having any kind of packaged food just you pick it you create something where let's say you can't use the microwave or anything else you have to prepare again that's kind of like a whatever one but what about this morning getting in a freezing cold cold plunge when it was freezing out yes that was uncomfortable that's that's another one flipping a coin i see you like coffee flipping a coin heads you get to go into that coffee store and actually buy the coffee tails you don't okay training without music I love training without music.

32:46You do? Well, you do have kids. I mean, I understand. Oh, it's kind of meditative. No, you would not like lifting with Lauren. She puts on like Bossa Nova, and then we have to go deadlift. And I'm like, this is just very... I don't want to listen to like shove it up the ass music. I don't know what kind of music you're listening to. It's raw dog and shove it up the ass. This is a lot here now, Lauren. There's sometimes the gym has like intense music that's so gnarly. It is. I'm trying to get my cortisol down while I lift. Let me share with you how one way that my husband creates friction, and I cover this in the playbook.

33:19There's emotional friction. There's mental friction. There's physical friction. We have to invite these things in. Yes, a cold shower. Yes, an ice plunge. Yes, to all the physical. Now, here's another level. We live in Texas, and Texas storms are something else. Yep, they're crazy. And four in the morning, my husband is making so much noise. He's waking me up. He's waking the kids up. And I'm like, what are you doing? He's like, well, honey, I got to get ready to go to work. I'm like, sweetie, you don't wake up for another hour. What are you doing? He said, well, I committed to myself. I run to work every day.

33:57Oh, God. I said, that's great, but it's like a monsoon outside. He said, well, what kind of man would I be if I only committed to my standards when it was easy? Hold on, but I have a couple of questions for your husband. Why does the whole house have to wake up with this monsoon run? i agree with you because he in and he's up he's a monster we need to know that we're we're up yeah i don't understand that i don't understand that however what what he was doing i thought was amazing the reason he had to go so early is because he had to wrap the gear in waterproof stuff know that he has enough time to change and have it showered and have it all together so he had to go there an extra hour early to me this is friction and annoying and again what does this do it creates capacity it's making the commitment even though like but especially when it's not easy it's like what's especially when it's not easy and when we start to learn how to do that it's the same as going to the gym it's just a different kind of workout so the theory is is when you just sit in silence and you do nothing and just look at nature that's creating friction correct some people some people i had a former business i know i'm like god that sounds i know like sign me up i was younger in my career and we were working on something and like anything that anyone, like anything you do that's worth doing, it's hard.

35:14It's not easy. Right. And I remember I complained to her and I said, Oh my God, this is so hard. And she looked at me, she's like, yeah, of course it's hard. Like, what are you whining about? Like, like, why do you expect to get these great results without it being hard? And I think to your point, we live in a time when we think that comfort should be the default. Right. And whenever we get out of that comfort zone, we're like, well, something's wrong. I actually like tend to disagree and say like, if you're comfortable, that's when things might be a little bit wrong. Your theory is to do the hard thing.

35:45It will increase your strength, capacity, and resilience. So you want us to pick the hard thing. If you do the hard thing now, life will be easier. How do you apply that to your own life? Give us tactical tips. Okay. I set standards for myself. Okay. I set training standards, nutrition standards, time standards with my family and with my friends and within my profession. Meaning it doesn't matter if I've been working, I don't know, three weeks straight. If I set a standard for what I'm going to execute on, I do it. I don't go based on my feelings. For example, it's been a very busy season with this book and I have two kids.

36:34I purposefully don't have full-time child care. And I also have a man child who's in surgical residency. He's in his third year of surgical residency in a second career. I still keep up my commitments to training. It's four days a week no matter what. Doesn't matter if I was up because Shane is kicking me in the morning because it's four in the morning or our son is still sleeping with us doesn't matter i'm still executing on these standards that i set for myself and also nutrition standards and picking at least one extra hard thing to do a day doesn't matter like give me an example of a hard thing like i said it's been a very busy season i don't want to spend an extra hour at night reading data and research i want to just chill and watch Landman.

37:29But I don't. I finish what I need to do. It would be so much easier. It's extra reading. I committed to extra reading. I don't have to do that. I just want to go to bed instead of stay up till one and then wake up at six. This is why they say life is choices, though. Yeah. Because doing the hard thing ends up making your life easier. It's so interesting, isn't the easy choice at first makes your life harder in the long run.

38:00It's much easier to max out your credit cards and not save anything and get instant gratification than it is to be disciplined, live a little bit less than you'd like to and set the money aside for a rain to do it. But it's easier to spend the money and to not save. I think that you guys could probably relate to this is when you live a life that you're constantly creating hard things then you have to become creative at pushing yourself. Comfort kills and you have to always be cultivating that capacity in some way or another. One of the things that I have seen within my own practice with other patients and also my friends is they're always pushing and that becomes the normal.

38:44It's a default to always push. And you have to really ask yourself, Am I really challenging myself? Because you become good at doing hard things. It's also hard to sometimes when you like to push to understand that maybe other people don't like to push. That's been hard for me to understand that like I can't control how hard other people want to push. I can just be a good example as best I can. And if if, you know, friends or family want to push that hard, it's up to them. It's not up to me projecting my opinion onto them. That's been difficult for me. I'm sure you can relate. You've seen this art.

39:24There's an article that came out that I'm, I'm, I'm apologize to the writer because I can't remember who wrote it, but it's going crazy on X right now, but it's like 41 million views. And the article is about how to change your life in a day. And it's a really long article. People can probably search it and find it because it's, you know, it's, it's being received very well. But one of the things in the article is that it's talking about goals for the year. and it says, well, the problem is, is like the speaker or the author or the bodybuilder or the CEO, they don't like set a goal and then have to amp themselves up to get there.

39:53They become that person ahead of time. And they do things that an individual that would be in that position would do regularly. Like meaning like they don't just like sprint towards losing 30 pounds and then stop and go back. It's like they change their whole way of life and just choose like that. That's the new default state for them, right? Like that might mean they're getting up early. That might mean they're training four days a week. That might mean they're reading extra at night, but it becomes who you are. It's not like something you move in and out of in order to make these changes and achieve these kind of goals that we want and we tell ourselves we want.

40:22You literally have to change your default state and become somebody who just does those things. It is a good point. And in order to do that, you have to be really discerning. Right now, we live in a world of distraction and it's very easy to become distracted. Distracted by our own thoughts that don't matter. distracted by the phone that beeps, you name it, distraction is everywhere. The people that become really successful, and I don't mean just monetarily successful, I would say even health-wise, those that are able to manage their discernment. It's the most important thing to be able to manage your attention and where your attention goes.

41:03It's almost probably, you're right, and nowadays because it's so distracting and it's so loud, if you can manage your attention and put it on the right things, that is a big hack to becoming successful. And it's hard. You know what helps me? Bite size amounts. So I used to think if I wanted to write a book, I had to sit down for seven hours a day and write a book. What I've realized, and you could tell us, is to write a book, it's actually 45 minutes a day every day. And you show up and it's kind of like training. It's like reps. And you just keep showing up even when you don't want to. And 45 minutes doesn't feel as overwhelming as seven hours the bite-sized bits add up consistency is that how you approach this or were you someone who sat down and did it all at once it depends on what was happening yeah but i was very structured yeah and i need more than 45 minutes for me personally because for the first 45 minutes i'm bitching and complaining in my mind about sitting down to write the book before i have to go train on monday by sunday night i'm bitching and complaining about it But I expect that.

42:09I'm very well prepared for my own human weakness. I tend to work in chunks, typically between one to three hour chunks. Okay. So is that how that's how you approach the book? You would work from one to three hours a day? Well, this book was the book I originally wanted to write. And as you guys know, pretty much that first book has to be what the publishers want or your main message. But I wrote the playbook because people need a tactical field manual. Yeah. And I was sitting there thinking. They want the details from you. Yeah. And also I was thinking, why are there so many health and wellness books?

42:46It's either health and wellness books over here and then mindset books over here. But the reality is. You have to get the mind piece right to be able to take the next right step. There's a gap between interest, being interested, and then taking action. What are some red flags of people that you work with that you see need a shift? And what are the shifts that you recommend? It's very hard to teach someone if their mind is already made up. Yeah. If they come to me and they sit down and they say, I am sick. I'm never going to get better. I'm always going to have this chronic fatigue, X, Y, and Z.

43:28They've already made up their mind. Yeah. So do you try to go back at that? Or do you just say, you know what, you've made up your mind and this is what, this is the narrative. I will stop at nothing to get them better. So you say like, let's change your mindset. Maybe not directly. Yes, I will. But typically, the most effective changes come from something internal. And rather than telling them to do it, how do I help lead them into a reorientation to a different belief system? Because typically, it's just habit. What we're thinking, it's just habit. We don't reevaluate those thoughts in a moment.

44:08But you can. Speaking of hard things, this is going to get the men and maybe some of the women's attention. Erectile dysfunction, low muscle quality. Yeah. You've talked about it. Wait, so people can't get a boner if they don't have muscle? 40 % of men by the age of 40 have erectile dysfunction. 40%. Wow. 50 % of men by the age 50 have erectile dysfunction. So they're on Viagra? No, maybe. She's saying that you will have erectile dysfunction by that. 50 % of men, by the time they hit 50, have erectile dysfunction. Wow. And you're saying that's linked to low muscle quality. I was senior author on a paper.

44:47I don't know if you know this, but I still do research. I see patients, but I'm still actively involved in doing research. This is a shout out to my colleagues at Baylor. By the way, Dr. Mohed Kara coined the term sex span. Should definitely have him on. Sex span. And he helped write the testosterone guidelines. This guy is a G. So sex band meaning like how long you're able to continue to. Yes. Okay. Your health of. I would love to talk to him. He's extraordinary. It would be interesting. It's been on my podcast, by the way. Anyway, we published a paper that relates healthy muscle mass and strength to better erections.

45:24Stronger you are, the more jacked you are, the better your erection. The penis does feel better when you're pumping iron. Yeah, well, I'm sure. It does. It feels like a stronger appendage. It's a stronger... Well, yeah. I mean, I'm assuming like the body's connected and if you have more muscle and better blood flow and you're in better shape, then why would that not make sense? That's exactly right. But what is so important about this paper is that it actually connects skeletal muscle as an organ system. because right now in the literature, it's primarily power, strength, athleticism, and then pathology, sarcopenia.

46:03But in order to really move the needle and focusing on muscle-centric medicine, then we have to begin to build a body of literature that shows how muscle mass is related to various health outcomes. I now know why Khalil wanted to lift weights. He wanted to deal... but it's why but she wanted to make his penis feel bigger it's why there's a shout out Khalil we love you literally we're talking about you before the show people with good muscle mass or composition you tend to see people with tighter skin to their faces clearer skin watch go into a gym and look at people that are carrying a lot of muscle mass you two women included our friend Sandy like these women have tight skin to their faces better blood flow yeah why do you So it's connected.

46:53It is all connected. And 40 % of your body is muscle. I mean, Sandy might have 50 because she's so fit. She's jacked. But if 40 % of our body is this organ system, then we have to begin to take very seriously how we care for it and what its role is for other things. Like you said, tighter skin. Why do you use muscle? You use, it's the only organ system we have voluntary control over. 100 % voluntary control.

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48:48See the difference for yourself or get a full product refund. No questions asked. That's justthrivehealth.com slash skinny. Be the best you with Just Thrive. Let's take a quick break to talk about Haya. Everyone's talking about their New Year's resolutions, but here's the one change that could impact your family for decades to come, your kids' health. Lauren and I put such an emphasis on this podcast and on this show, talking about supplements that adults can take, how we can live our best life, what we should be using, what we should not be using. One thing that we don't talk nearly enough about, that we think a lot about now that we're parents is our children's health and what they should be taking this is why lauren and i have partnered with hya health for a long time now because we love their vitamins we give them to our kids every single morning they ask for them they look forward to them and it's become a family routine where we all get to take our vitamins and supplements together some children's vitamins on the marketplace today contain up to seven grams of sugar per serving and are stuffed with artificial additives and petroleum-based dyes hya took the opposite approach zero sugar, zero gummy junk, just clean nutrition.

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51:26What I like about this bar in particular is, yes, there's plant protein, but there's also tons of fiber and no added sugar. so they don't add sugar to this, which is great. They also have this thing called the IQ Mix. It's a zero sugar drink mix and it hydrates with electrolytes and improves mood and boost clarity. I am a big electrolyte before coffee girl. Have to have it. And then they have IQ Joe, a mushroom coffee designed for mental clarity and it's packed with 200 milligrams of natural caffeine. It also comes in four different flavors and they're truly all delicious. I tried the IQ Joe mushroom coffee and I did it before a podcast and I could not believe the mental clarity that I got.

52:10It was really nice and there wasn't like a come down from coffee. And right now IQ Bar is offering our special podcast listeners 20 % off all IQ Bar products, including the ultimate sampler pack plus free shipping. To get your 20 % off, text SKINNY to 64000. Text SKINNY to 64000. That's SKINNY to 64000. Message and data rates may apply. See terms for details. Introducing the Skinny Confidential Ice Roller. Reimagined. Think sleeker lines, a softer pink, a custom buttery dust bag, and a silver roller, not pink anymore, that is ice cold. I wanted to do a zhuzh on the iconic ice roller. I wanted to update it.

52:59This ice roller for me has always been more than just a tool. It's about helping us de-puff and sculpt and calm the skin in a way that feels intentional. And I wanted the ice roller to feel evolved. It's changed. You've changed. So yes, the new gorgeous, stunning, beautiful ice roller is still going to do the same things. It reduces puffiness and redness in your face. I used it this morning before I put on my makeup. It definitely helps with the under eye bags. Of course, it helps boost circulation and radiance. I just feel like it really helps stimulate blood flow and gives me that tighter, more radiant skin.

53:35And then it also is known to give you a smoother, tighter looking skin. So what I like to do is I like to combine facial massage with cold therapy. And this really helps give you a really nice foundation before you even apply your skincare. This ice roller for me is a full circle moment. I think that a lot of you bought the ice roller, you know, five, six years ago when we launched it. And now I am launching something that feels more in alignment with where you're at. It's so beautiful, you guys. Like it's just softer and more effortless in every way. And I really put my own touches on every single little step from the packaging to the colors to how it feels to even the roller.

54:21It's all been elevated just for you. So the ritual, the Lauren ritual is you do cold therapy to help fight inflammation. You roll it. You glide it across your face. I put it on my jawline, my neck. I roll it down. your skin is just going to appear smoother and tighter before you go in for the kill with the skincare and the makeup. Don't skip the cold therapy. The new ice roller is an upgrade designed to meet the standards of today and I hope you guys love it as much as I do. This is the beauty tool that started it all redesigned to evolve with you. I'm showing it on YouTube too if you're on YouTube if you're seeing me visually.

54:58Get it while it's hot at shopskinnyconfidential.com. That's shopskinnyconfidential.com. Do you think everyone who's listening should get a DEXA scan so they know where they're at? I do. I do. Now, DEXA has its limitations. Basically, DEXA is how we've traditionally looked at body composition, muscle mass, bone density. But where DEXA is great is bone, but it extrapolates, meaning it puts together all the rest of the lean tissue, organs, muscle, everything else, it doesn't give you a direct measure of muscle. We haven't been testing directly skeletal muscle mass quality. How do you test that? Hopefully we'll have more access to it, but typically MRI, CT, we don't recommend.

55:49You can use ultrasound, but this is a major gap in the way forward, which I believe it's going to start to close because it's not just how much muscle you have. It's also what does that muscle look like? What is the quality of that muscle? And I really had an aha moment. You know, if you think about the landscape of science. In science and pretty much everything related to humans, we talk about something, we believe it, and then we build upon that. For the longest time, people focus on body fat percentage. Body fat percentage, if you're 30 % body fat, these are going to be the health outcome problems.

56:28And I had a woman, her name is Dr. Melanie Cree. She's an MD-PhD. She is one of the world-leading experts on PCOS, the number one cause of female infertility. And I said, Melanie, tell me, what is the percent body fat that really pushes towards infertility? And she looked at me kind of like I was an idiot. And she says, you know, it has nothing to do with body fat percentage. It has everything to do with the percentage of fat in their muscle. Does that have anything to do with why people who are on GLP-1s, I've heard, are getting pregnant quicker? Possibly. Possibly, yes. And why do I bring this up?

57:10Because you said DEXA. And I said, well, IMAD, intermuscular adipose tissue, how are we testing for that? And she goes, well, it's really difficult to do at a population level because right now what we have access to is DEXA for most people. But there are some imaging companies that are going to start to use MRI. And I will say one more side note on this. The simple act of doing physical activity improves your muscle health. Whether your body fat percentage changes or not, your muscle gets healthier and it reduces this intermuscular adipose tissue, which if we believe her hypothesis, this is what's driving in part insulin resistance, the metabolic component of PCOS, cardiovascular disease.

57:57because skeletal muscle is so central for our metabolic health. If it's unhealthy, then we see, you know, diabetes, obesity, cardiovascular disease. These are not diseases primarily of obesity. They're diseases of skeletal muscle first. What supplement stack and aminos should people be on? I'm a big amino person. Me too. I love aminos. So I do too. If you are trying to get your protein intake, but you are eating lower calories or you just don't have a big appetite, I recommend essential amino acids with a lower protein meal. For example, you asked me, okay, well, what does 50 grams of protein look like for you?

58:42Today, believe it or not, I went to the gym before I came here. I always train from 7 to 8, but I need to be home by 7.30. So I went to the gym from 7 to 7.30. Cut it a half an hour short, but I will tell you, my trainer, it doesn't matter. He makes me get it in. It's like a side of throw up. It was rough this morning. But I didn't have as much as I wanted for breakfast. So I added in essential amino acids to bring up that meal. Do you do powder supplement? I do. When we travel, we bring a lot of aminos with us. Yeah. And I use body health. Body health aminos, I put, typically I'll use anywhere from one to three scoops in a protein shake or with yogurt.

59:22I love Greek yogurt. Okay. And that bumps up your meal because it's really those essential amino acids that you need. You're a creatine fan, I'm sure. Yes. Okay, so you recommend creatine. What else? I recommend creatine. I think omega-3 fatty acids are really important. Omega-3 is for the brain. And then also urolithin A. I don't know if you've tried urolithin A. Yeah, what's the company? What's the timeline? Yeah, I like time. I like that stuff. What's so good about that? I need to get some more of that stuff. I was taking that for a while. I like fatty 15. Have you ever heard of that? I have heard of it.

59:51I have heard of it. We like it. I mean, that stuff is like omega-3s on steroids. It's just one ingredient. Just C-15. Amazing. I'll have to look more into it. We've had Dr. Van Watson on this podcast twice, which is interesting. It's found in dolphins, right? No, she discovered it working with the U.S. Navy in dolphins. I didn't realize the U.S. Navy has like a dolphin department. I didn't either. And they've got a lot of departments. Yeah, but I guess they were like, anyways, that's a whole other podcast. We've done it, but you should try that stuff. What other supplements? Well, we were talking about how foods, whole foods, really everything should be able to come from whole foods.

1:00:30Creatine is one thing where it'd be very difficult to get enough creatine. So let's say in one pound of meat, there might be half a gram of creatine. No one is getting five grams of creatine, three to five grams for muscle, 10 to 12 for brain health. It's very difficult to eat that much. I'm at five. You think go up? Yeah. You would tell me to go up? Yes, I would. If I sleep poorly, I will do like 10 to 15 in the morning because just to fix the brain. And there's also some data to compensate for that low sleep. Is this overwhelming for you? Oh, you're overwhelming. What? Because he sleeps. He tells me his fucking sleep score every single morning and we have to go over the data and da, da, da, da, da, da.

1:01:11And it's just like he probably does 10 scoops every day because he. No, because I think sometimes people rely too much on intuition. And intuition is one thing. But if you have... We had Glucose Goddess on the podcast yesterday. I love Jessie. Yeah, and she's great. And I might have to get one of these monitors because I was like, oh, that sounds interesting. If you do the monitor, that's divorce. I like the data because I can figure out... I promise you if he does that monitor, I'm saying this on air, I will be single on Bumble. Bumble? Tinder? Or one of them. Tinder? I don't know. I'll be ready to go.

1:01:44I can't do that. I might have to, the data, you might have to be single then. I need the data. No, no, no. I can't with the glucose. We had a good run. You know, like. You guys are unbelievable. Go back to your supplements. Creatine. Creatine for brain is great. It's going to be very difficult to eat that. Essential amino acids, critical. We're not eating that much food. Also, especially with the use of GLP-1s, you still, protein is the most important macronutrient. Your lithin A, mitopure, a thousand milligrams a day. You're going to start to see its impact on not just muscle, but also, I believe, brain and joints, all immune function, all kinds of things.

1:02:22Vitamin D, that's hit or miss. People feel one way or the other, but we recommend it. Omega-3 fatty acids, one that I'm obsessed with, which I am using every day is beta-hydroxybutyrate, ketone. Obsessed with it for brain function and memory. Wait, ketone the little shots? I don't use the little shots. I use them. It's a packet. It's called Let's Go. it's some really cute packets like a liposomal beta hydroxybuty well i don't measure ketones but i use it for brain function okay and try that yeah i have no relationship to this company but i i love the owner her name is bonnie and i i'm obsessed with this product i like the little shots of ketones but i gotta try this too but this actually tastes i mean it's you can take it and it tastes good it tastes It's okay.

1:03:12Yeah. Okay. Okay. So what can people expect? And we've covered a little bit, but what, what, what could people expect in the, in the new book? This playbook, it's a tactical field manual. It has workout. It has mindset. It has recipes. By the way, the berry crumble. What page is that on? It's so good. I wish I could tell you. The egg in a hole is my favorite. I mean, we've done all of these recipes. It also has recovery tools. talks about the Green Beret tactical nap, how to nap if you haven't had a lot of sleep, what to do, you pre-caffeinate, all of this, it's great. And I've leaned on some of the experts who I really trust and we created the tactical field manual.

1:03:55I like how you broke it out, how to think, how to eat, how to move, how to recover, and then the human advantage. Beautiful book, congratulations. Dr. Gabrielle Lyon, the Forever Strong playbook available on Amazon. where can everyone find you to ask you questions about raw dogging? Just kidding. I would make a joke and give you my husband's phone number, but I'm not going to do that. And your husband is a former SEAL, right? He's a former SEAL. So be careful, guys. Don't be sending weird messages in the DMs. This guy will find you. He will run through a monsoon to get you. And now he is a third year surgical resident, which is pretty tremendous.

1:04:32Yeah, wow. Tremendous. Still can't find his socks, so go figure oh the where's my i'm gonna do a skit on where's my that's every guy when i hear where's my every single woman on the planet can relate he'll be like i swear to god this was the the one lately that's because you guys where's my trousers with the hole in the knee i'm like no no forgive me i have a lot of other things going on the new lord about your trousers with the hole in the knee. Marriage counseling real quick. I ripped the back of my pants the other day because I got in the car with my phone and my phone was in my pocket and ripped my pants.

1:05:09Okay. So I took the pants and I put them on the stairs to my office. Wrong place to put them. Because I was going to then the next day see them and take them to the tailor. You can't do it. I can't do it either. No, I don't want it on the stairs. That's not where they go. Okay, but she moved the pants. Away. And then I asked her where they are. She said they're at the tailor. So I said, great. This is such a dumb story. And then I said, okay, a few days went by I said where's the pants and she says I don't know and I said you told me you took it and then so I had to I was asking more. The point of the story is don't put your pants on the stairs The point of the story is she's mad because she moved something I asked where they were because I didn't move them and then she got mad that I asked where she put them.

1:05:47A place for everything and everything in its place. Because you did not remember moving them because you're OCD and crazy. I'm OCD in my house. I mean everything has a place and everything should be labeled where it goes Let me share where to find me. And I also want to express the importance of this book. She's like, can we get off your pants? No, no, no. I love the pants story and I can relate. My husband can navigate Afghanistan, but he can't find his socks. Okay? I just, I don't buy it. Honestly, it's probably easier to navigate in Afghanistan than find those fucking pants the other day. Okay, one more story.

1:06:17He will call me when I'm traveling for this kind of stuff and be like, when are you coming home? Oh my gosh, this is harder than deployment because of our two kids, four and six. I'm like, honey, you got this. Okay, all kidding aside, Americans are going to become healthier. And this is the moment. The new dietary guideline changes are already in this playbook. It will teach you how to implement roughly 90 % of the changes to build a healthier, better version of yourself. You know, we talk a lot about protein and nutrition, but the reality is we need to build better, stronger, more resilient humans.

1:06:56and we can do that. The Forever Strong Playbook. Dr. Gabrielle Lyon, thank you for coming on the show. Thank you for coming back. Thank you so much for having me.