Revolutionary Secrets to Living Longer and Building Muscle w/ Dr. Gabrielle Lyon

26:14you're probably not getting enough. You've probably been misled about how much you get. Why? This book is so loaded, you guys, and I want you to get it, but she has this little piece in here on benefits of protein-forward diet, balanced blood sugar, increased energy, mental clarity, decreased body fat, improved body composition, reduced cravings, and that's a huge one. So for me, I've noticed when you told me, hey, what are you really doing? And I was having a lot of processed foods. I've noticed for me, and I'd like you to speak to this, that these processed foods that I ate, they didn't really satiate me.

26:45Like I was hungrier within the hour as opposed to actually eating real protein. I feel like I'm full when I eat real protein. Is that like just me or is that most people? No. And I do want to clarify something. I am all about high quality protein. You could definitely be vegetarian or vegan and get away with it. But again, do I feel like that's best? I don't. Does it have to be red meat for the people out there who don't want to eat red meat. It doesn't, but you really have to evaluate why are you choosing not to. I think Arnold Schwarzenegger and some other people have gone vegan already. I mean, that's the worst thing that you can do for aging.

27:19That is the worst. Your survivability as you age is related to your muscle mass. And again, and I'm going to circle back to the satiation part is that protein, we speak about it generically as if it's one thing. It's not. It's 20 different amino acids, all of which are in different ratios. And they do different things. We don't have a requirement for, quote, protein per se. We have a requirement for those amino acids. Okay, stay on that. You're reading my dang mind today. Because I want people to go, yeah, I'm supposed to just put on more muscle mass. I got it. No, why and how. Yeah. Yeah. And again, muscle is the pinnacle of health and wellness.

28:03And with a conversation that we have about muscle, we have to have that about protein. Protein is essential. Carbohydrates you can make. Fat, you don't really need that much. You have an essential fatty acid need. Everything that I am looking at with you right now is made up of protein. Your hair, your skin, your nails, your muscle, like you cannot survive with no protein. Okay. Like it just doesn't happen. This is what we are eating for. And again, there are 20 different amino acids and the listener doesn't have to think, oh my gosh, I got to know all of them. You don't. But what you have to understand is that each food we eat in a food matrix, we're not just eating arginine or you're not just eating Lucy.

28:50I mean, you could be, but you know, as a food, you're not. And that these individual amino acids, for example, arginine is an amino acid that is a precursor for something called nitric oxide, which lowers blood pressure. If you are potentially arginine deficient and you improve the quality of your diet, you may see a lowering of your blood pressure. And an improved sexual function if you're a man, right? I mean, that's what I'm thinking about. Yes. But that's actually true, right? Yes.

29:22Okay. Threonine is another amino acid. This is important for mucin production, for gut lining. Okay. Wow. Tryptophan is an amino acid that is incredibly important for serotonin production. Phenylalanine we talked about for dopamine and leucine. Again, they all have diverse roles. Wow. Leucine is responsible for muscle protein synthesis. So I've just named four amino acids, five amino acids that while we think about eating protein, each of these individual nutrients have unique and necessary roles in the body. So if we optimize and eat for muscle health, you will meet those needs and those targets for the other amino acids.

30:11So medicine and muscle centric medicine is the modality that I'm using to get people healthy. And by getting them to target skeletal muscle, everything else falls into place. This is so good. This is why I wanted you on. See, everybody, I told you, I bring you people every week. You're like, how do I get access to these people? Listen to the dadgum show. So I want to go through one more thing on eating. And then I want to go through training, like gym stuff for a second too, okay? Because that's been, you've made major changes for me in that. But let's go back from it. One of the things you say in the book that I didn't know is that your body's 60-40 water protein.

30:46Right? Because you said everything you're looking at. But also that's just something for me I always said like you're 80 % water your body. In the book you say you're 60 % water, basically 40 % protein. In general that's true. So these are just things to know. But also I want to talk to you about intermittent fasting because in the book you talk about how important breakfast is. Yes. Right? Yes. So this was interesting to me to read because you and I have talked a lot about this with me too. It doesn't matter. My own care is my own care. That's not for the show today. But what about intermittent fasting, your opinion about that, and then the importance, though, of breakfast?

31:18Yes. So here we go. Let's talk about intermittent fasting. And there's multiple ways to do intermittent fasting. And it's eating. It's typically defined. We'll define it as eating into feeding in an eight to nine hour window. Right. And then the rest of the time that you're fasting. Now, people use intermittent fasting as this compressed feeding window. And many people talk about pushing it later on in the day. Don't eat till noon. Don't eat till two. But when you do that, there is an impact on your circadian rhythm. And circadian rhythm is these 24-hour light-dark cycles that we see. And also our body exists in an environment where we also have our own circadian rhythm.

32:02When you push breakfast back, you affect and impact the circadian rhythm. And the evidence would support at least some of the emerging evidence that that's not ideal. It's not ideal. I recommend eating earlier on within the first hour to two hours you wake up because you're setting the stage for this circadian entrainment. Great. And not only that, the data for this muscle protein synthesis that we talk about, if you nail that first meal where all the data, to my knowledge, all the experiments have been done on that first meal. We know that that meal has massive impact. And it has massive impact in a number of ways.

32:46Number one, your skeletal muscle coming out of an overnight fast is primed. You are primed for this incorporation of amino acids. You've been sleeping. Your body is using the amino acids from skeletal muscle. You hit between 30 on a low day. For you personally, I would want you to have 40 grams to 50 grams of protein at that first meal. You hit that, you maximize muscle protein synthesis. We now have just addressed muscle health. I've already told the listener about the other benefits from the amino acids that they're getting. Satiation, the evidence supports that when you have breakfast and a breakfast that is high in protein, the brain doesn't light up when it sees a donut.

33:33You are much less likely to be driven to feed on things that are outside of your plant. This is very good right here. And it stabilizes your blood sugar. You don't have to eat carbohydrates to maintain your blood sugar. When you ingest dietary protein, some of these amino acids go through this process called gluconeogenesis, where they generate glucose. The body generates its own glucose from the amino acids that you provided in a way that is stable. So you are not chasing ebbs and flows of blood sugar. Your body is making the glucose it needs. Very, very good, you guys. You switched this on me two visits ago, and I just feel better, just to be honest with you.

34:19I'm not like ravenous at 11 a.m. I'm not like scarfing when I eat, and I didn't really realize that my body's being primed to take the protein. And the other thing for me, maybe this is just me, but most people work out in the morning. Like a lot of people work out in the morning. So this idea of waking up and I haven't eaten, there's really, you know, I'm feeling a little bit deficient. Then I train really hard. Then I'm still waiting two or three more hours to eat. Just doesn't seem smart and building muscle to me. Is there any timing involved when the protein's in your body relative to building muscle?

34:49Great question. The data would suggest, and I'm going to say this cautiously because there's a little bit of nuance here. Okay. The data would suggest if we are thinking about a protein hierarchy for someone who is fit and healthy like you, it's the 24-hour protein consumption that matters. Okay, not the on the hour. Correct. Okay, great. But if you believe what I just said, and also the evidence supports this first meal, then regardless of this idea of how much protein you get in the day, there are other strategies that can be leveraged for optimization. Okay. Okay. So, and I just want to be very clear because there are some nuances in the science.

35:28I'm going to do my best to explain it in a way that is applicable for everybody. Protein quality, the amount of protein that you're getting. So for you, let's say it's probably not quite 200 grams, but maybe it's 200 grams of protein. Number one, I don't care when you're eating your protein around your workouts as long as you're getting it in. Now, if someone is older, if you are listening to Ed's show and you are older, or maybe you're struggling with your weight, or you have some kind of chronic illness, or you just are struggling with your health, I'm going to give you a few strategies, which I lay these out in the book, that there's ways in which you can distribute protein that may be more beneficial.

36:11Interesting. For example, an older individual, let's say older, maybe they haven't been active, we'll just say 60. But again, you can have muscle problems. These diseases of skeletal muscle begin in your 30s. This idea of sarcopenia that everyone says is a, I mean, this is a disease of younger years, my friend. They're just, they didn't even give it an ICD-9 code until 2016. They didn't even acknowledge muscle as a disease of lack of muscle mass and function until 2016. That's bananas to me. It's bananas. Yeah. I don't want to get sidetracked, but first, after you train, there's evidence to support, and we saw these in older individuals, that an older unhealthy muscle will have as robust of a response as a younger person.

36:59Because exercise primes the muscle with blood flow. It ups this threshold of being able to respond to amino acids. By the way, skeletal muscle, which I forgot to tell you, is a nutrient sensing organ. It senses the quality of your diet through these amino acids, in particular leucine. So what I would want someone to do who is aging is to train, do some kind of resistance training, and then have their protein shortly after. Super duper easy. Yeah. Right. Like what's after? Within the hour? I mean, listen, it could be, yeah, sure. You could pick a time. But I mean, again, the closer that you can do it, you don't have to be crazy.

37:46So someone older who's not fit, somewhere, protein distribution matters. Someone who sounds to me like someone who's already fit, who's already been training, you're more concerned about the 24-hour assumption. Yeah, I don't care so much about protein distribution. Someone who wants to lose weight, I do care about protein distribution. And here's why. I care about protein distribution because we have to manage their blood sugar, and we have to manage their hunger. And protein is a way of augmenting your willpower because of the way in which these different amino acids affect gut function and satiety hormones.

38:18So if you are trying to lose weight, and I outline this in the book, I recommend an even distribution of dietary protein. Start with 30 grams of protein three times a day. If you don't know what that is, it could be four ounces of close to four ounces of a chicken or beef. If you don't want to do that, you could start with a protein shake. You can Google or go on my Instagram, what is 30 grams of protein? And it'll tell you. And that's a great way to manage your weight. If you are looking for hypertrophy, I suggest four meals a day, really optimizing for dietary protein, a 20 % increase into what your maintenance calories are.

38:56And I don't want to go too deep into this for the listener, though, because if it's one thing that I want them to take away is I want them to take away two things from this conversation. Muscle is the organ of longevity. And number two, dietary protein will help protect your skeletal muscle as you age. Like it is everything, regardless of what you're hearing. And then three, if we want to put something in, exercise is critical and probably even more, it has more of an impact. But what is the thing that everybody does? 100 % of people eat. so if i don't ed if we don't nail that yeah and i already told you 24 of americans are meeting their exercise criteria that's crazy so we we gotta grab the low hanging fruit okay now let's go to the higher hanging fruit uh which is the training part so um in general what should somebody be doing in terms of resistance training let's just be honest you want them lifting weights i do right and i don't think that it's actually just said that bluntly to people that and i i Again, this stuff is not gender specific, but in general, I think more men accept the fact they should resistance train.

40:06Isn't that interesting? It is, and I don't know what that is. Where did that come from culturally? I don't know, but I think we would both agree that it's true. Even if you walk into any given gym, you will see most men resistance training. And most women on the treadmill machines. Correct. That's usually the distribution of it, or they'll do the treadmill in very light, real quick, 10 or 15 minutes. This is a big generalization, but I think everybody would agree with me. In general, it's sort of common for men to do resistance training and not quite as common for women to do it. And I think part of that even still goes to this, I don't want to get too muscular, too big, which is really kind of a crazy notion, especially if you don't have any real muscle mass right now.

40:45I call that a distraction. I call that, I don't want to do this, this is uncomfortable, and this is a distraction. And it's a very easy, convenient excuse not to do it. Super easy. So in general, let's talk about resistance training. How much should somebody do? How regularly? And to any other recommendations correlated with it? Well, the first thing that I would love to highlight is that there is this conversation that just some exercise is better than none. I don't think we should say that. I think that that is wrong information and it's holding people to a much lower standard. And we shouldn't be saying that.

41:14What I will say is that walking is great. Do not count that as exercise. I'm so glad you said that. It is the strength. I don't know when that started. I don't know either. And if we don't challenge the way - I feel it's like the last five or eight years, so walking is exercise? What the hell is that? This is activity of daily living. Get after it. Humans walk. Exactly. That's not exercise. Exactly. Talk about the lowest possible standard. I don't mean to offend anybody, but maybe if you haven't worked out in forever, start with a walk. But my gosh, you're not exercising. Come to a gym with me and you'll see someone exercise, right?

41:49No, I'm going to run down the - But anyway, go ahead. I'm so glad you said that. This is the funny thing is that what are, you know, and just a side note, I don't think we should be setting, quote, goals. We need to begin to set standards for ourselves. Love it. You know, how are we setting standards? I love it. So here is my recommendation. There is no replacement for resistance training. And this is not to offend doing yoga. And people get very upset about their modality of exercise. God forbid that there is a problem. I need to be able to lift my 40 pound, 40 pound, four year old up and throw my other two year old on my shoulder.

42:27And if I need to sprint and lift both of those little suckers, I got to be able to do that. Yeah, yeah, yeah. That's right. You have to train for real life. We are not training to do a bicep curl. Yes, go ahead and do it. It's great. You're releasing myokines. We live in a physical world. We have become domesticated. you must do training you have to be a functional capable viable human okay three days a week you can do if that's the minimum i would suggest okay as you say in the book is three yes it's a minimum and i provide a you know i did even a workout i did 80 workout videos for this book it's awesome i could never be a fitness influencer i have news for you i think you kind of are but Go ahead.

43:15She's like, God, this is really hard. So in the book, I talk about this. So three days a week of resistance training, 10 sets per muscle group. Sounds like a lot. Does it have to be? No, but this is start with three days a week. I also think there needs to be one day a week of high intensity interval training. That has a very broad, that's a very broad generic recommendation. Can we stay on that one thing just for a second? I'm always going to try to jump in on something. That's not necessarily for fat burning, is it? Or is it much more for heart health and well-being? It is for using your body and pushing its capacity.

43:51Got it. In my opinion. Okay. Because with that, you have to mentally prepare. Mm-hmm. Okay. So this is how I think about it as a physician. It improves insulin sensitivity. Okay. Okay. You are using your body and improving, again, cardiac health, right? You're going to improve your VO2 max. you're going to be able to do things in a certain amount of time that maybe perhaps you don't have time for i don't see you doing long rucks that's why i love it when you recommended it's funny you and amy at the same week my heart doctor amy i just messed up like if you talk to ed my yeah my care between these two women is pretty awesome but the same week you both said it to me and it was like a great out for me i'm like oh gosh i could do my cardio in 20 or 25 minutes this is awesome yes and i love the exertion part of it i love it by the way the mental part it's like But to me, 45 minutes on the treadmill, which is good, no problem.

44:43It's just like mindless. 20 minutes of interval training, I'm like, I got to get focused. I don't want to go to the sprint the next one, and I do it. And then when I'm done, I feel a thousand times better on interval training than what I do when I just do 45 mindless minutes. That's just me. I'm like, I just did something hard. And I love that feeling. Yeah, and you're also moving substrates out of your skeletal muscle.

45:06Okay. And again, whether you are improving mitochondria function, you're doing all of the things and you're being very efficient and effective. And I think that that's important. And that's not, and so high intensity interval training also helps with muscular endurance, you know, the fatigability of your tissue. So there's all types of benefits. And again, there is somewhat of a continuum, but we can start with three days a week of resistance training going to, people say, well, you don't have to go to failure or you can lift heavy or light. Yes, but you know what? Dial it in here in your mind and put the amount of effort where it feels like effort.

45:44It's not just like the mindless presses. Should someone be tracking their weight then? I do. Yes, of course. I don't see enough of that either. And I've stopped it and I need to get back. But for years and years and years, it was pretty common in the gym to go, hey, I did 10 reps at 80 pounds or whatever it is. And then to be tracking that and have the goal to get it to 90 and 100. One thing that's really interesting to me when I go to the gym is seeing, I've seen this dude do the same exact weight for six straight years on the bench, the same reps, the same weight. And I'm thinking, do you have any goals or ambitions or standards to get stronger and improve?

46:18Like, that's the cool thing to me about the gym is that you can see gains and improvement. But if you're not, where performance is measured, performance improves, right? Absolutely. Okay. Absolutely. And then, you know, if you can, I used to do some kind of cardiovascular training like zone two. But again, do you have to? You don't. I would much rather people start with muscular health in the way of resistance training. And again, that's just defined as moving something against force. But I have to tell you, I believe that picking up a free weight or picking up a kettlebell is, you know, translates to real life.

46:55And by the way, she does. I just want to make sure you all know. She knows that I'm doing more yoga and stretching now and sort of trying to elongate my spine and do these other things. Because when you do resistance training for a long time, those things are important. So I just want to make clear that her stance on that and her belief in it, she's very strong on that. You said something to me when we first started working together as a terms to training. I'm sure you remember this. Of course I do. And I think you know what I'm going to ask you, but we were, we were, I was telling you, I'm working out at the house.

47:20You remember this? Of course. I said, I'm working out at the house and it's really convenient. And I'm nowhere near getting the same workout as when I do at the gym. So I want everybody to hear this because it's something for you to evaluate to those of you that are like, Hey, you know, I put the kids off at school and then I get home and I've got some kettlebells in the living room and I'm doing something by the way, maybe great for you as opposed to going to a gym. Like, you know, I just built this huge gym on my Island, but I built it. one of the reasons I built it so big is it feels like I'm in a damn gym again and I'm going to get people in there training with me because you said to me about the different workout type personalities.

47:53So just share them because I think it's really important to know. I know when I've really trained my ass off and almost never for me at the house do I go, man, that was ballistic. I'm at exhaustion. I can't. I'm throwing up from doing legs. Never at the house. But when I go to the gym, You better show up, my friend. Right. It's a little different. So why is that? And is that everybody or the personality type thing you described? Well, first, let me highlight this privilege of being a physician. As a physician, a good physician is capable at seeing patterns of disease. Right? This is what you expect a good physician to be able to do.

48:34An effective physician sees patterns of people. So good. So good. So when you told me that you were at home working out, you are not the archetype of a person that does that. We are never going to get the best out of you in isolation ever. Meaning me. You. My personality. Your archetype as a human will never perform physically in a space of isolation. Yep. and you had been doing that and you weren't happy with your body composition, you weren't feeling great, but you're like, I'm working out. Yes. You are somewhat of a performer. You don't want to go to the gym where people are, quote, recognizing you and coming up to you, but you need to be witnessed because if you are witnessed, you will never stop working.

49:32It's one of the most brilliant things anyone ever said to me. So one of the reasons I left going to the gym was that I was being recognized too much. And I was telling you, I can't get through. I love meeting people, but I can't get through a workout. And my following is very gym based, right? So I'm going in the gym and I just can't get through sets. So I'm like, I'm going to start working out at the house. And I said to you, it wasn't working. And you said, you're a performer. Now, why is this so important for you all to hear? This woman is so brilliant because it's the observance of people and their bodies that she does both of.

50:01You need to ask yourself that question too, like truthfully. Now, maybe you are somebody who you're so adverse to attention that maybe you would be more free and train harder in isolation. I'm sure there's a personality. Well, there are some people that. But it's small, right? It's small. And there are some people that you put them there like the chameleon. You dropped one of my best friends, Don Saladino. He is just jacked. You put him anywhere and he's just like by himself he's training. It doesn't matter. He's just like a chameleon. You put him in any of these different places and he'll go after it.

50:32Well, that's why I thought I would do it. Like I'll watch The Rock on Instagram and he seems that whatever he calls that gym of his, I'm like, this dude looks like it's him and his camera dude or him on his phone and he's just crushing it. And maybe that's why he has a cameraman there. Maybe he has the cameraman to help him, right? In my case, I just know for me, it's almost, there's something to me to the mental rep. I know this is bizarre, but getting in my car, getting kind of ready, having my drink ready when I get there. Like I'm dressed. There's an effort to get there. Then I walk in, it's like, bam, it's game time.

51:02Let's go, right? So there's something to me that when I go to a gym and there's some energy and some environment, as much as I wasn't enjoying the fact that I couldn't get through a workout, I've actually concluded now, like, I've got to create that environment where I'm performing and competing in a gym. Someone has to be witnessing you. So good. So good. Okay. I knew this was going to fly by and I'm not going to finish it. It's too much good stuff. It's about bone density. Okay? So there's another benefit to all of this stuff as we age. And I think it's another thing that's like not discussed until someone you know that's old and falls and breaks their hip and they deteriorate.

51:36But there's a lot of reason to be concerned about and do things to benefit bone density. Yeah. Bone density, again, is something that we see change, especially as individuals age, men and women, quite frankly. I mean, it's certainly more rapid in women. and bone density. This is the physical architecture of your body. How do you care for bone? You have to train. You have to put it under stress. How do you do it? You leverage skeletal muscle. How else do you do it? High quality dietary protein. Despite what you are hearing from the, I don't know, like the pH, whatever these conversations are, this alkaline diet, But none of that, the body is highly regulated.

52:18Do you know what bone is made from? Protein. I didn't know that. When I was doing my geriatric fellowship, we saw that those with the highest amount of hip fractures were those with the lowest, in the lowest quartile group of dietary protein. Interesting. High quality dietary protein. Interesting. Now, see, that's interesting to me because that's actually genetically sort of in my family that there's bone density issues as people age. I don't think it's something I'm going to have to worry about because of all the protein and all the training that I do. And, you know, vitamin D and there's some calcium.

52:50There's nutrients that are also required. What about blood? Getting your labs drawn. Like, obviously, you do mine constantly. Oh, and I am annoying about it, aren't I? You are. You are annoying about it. I'm grateful that you are because I'm actually doing it tomorrow. Actually, tomorrow morning, 9 a.m., I'm getting my labs drawn. I'm going to be ready to call Amy. But most people don't. Yeah, you have to. And so they don't really know what's going on in their bodies because they don't have anybody. And maybe what I'm asking you sounds like a guy with some money things that's not fair to ask people who don't.

53:17Wait a second. There are so many companies that literally can do it for an extremely low cost. Okay, great. Without insurance. Okay, okay. You know? Like, have you ever heard of InsideTracker? Yeah, okay, yes. They'll come to your house. It might be a hundred and some dollars. So in general, someone's 25 years or older right now, let's say. Get your baseline testosterone levels checked. So you know where you feel the best. When you are young, you will have a sense of what is your blueprint? What are we working off of? Okay. It's like literally you're reading my mind because we work together. Let's just talk about some of that.

53:54Like let's get to the real, real, the hormone stuff, right? And I've been open that I take testosterone for a very long time. Which, can I stop you for a second? the fact that we even have to say we have to be open about it. What is that? What is going on? That's my point. And it's interesting. Like at my age, I tell people this all the time. But by the way, even prior to this age, like at 40 or whatever it is, I know what I mean to do, whether he's on it almost instantly. He looks younger. He looks physically stronger. Now, by the way, I'm making an overly general statement, but my baseline testosterone was low and my baseline testosterone started to really drop and I needed it.

54:29But I feel almost bad sometimes. And hopefully that person or this woman or that man will listen to the show today. But I'll meet a 50, 55, 60 year old person. And I'm like, my gosh, you're it seems to me anyway, you're aging prematurely so unnecessarily that if you would just increase your dietary protein, if you just move some weights around. Right. If you just do some interval training, if you just get your labs drawn, if you just get your hormone levels to where they're supposed to be to be a young, fit person, yet most people lack all of it, but they can do those other things and still hormonally not know they're in a deficient state that's going to make it very difficult to make any of these changes happen.

55:09Absolutely. And then part of the cultural conversation is, oh, my gosh, you're on testosterone. But no problem. I can prescribe you a medication that's going to make you less fat. Right. Good point. I can prescribe medication that will make somebody reduce their obesity, but it's so controversial to prescribe a medication that's going to make you stronger. Gosh, you're right. You tell me why that is. Why is it? I don't know. Do you think it's because people think like, here's what I think it is. I think people correlate testosterone with like steroid abuse or something. I think there's got to be some bizarre, I get that there's testosterone derivatives and these other roids and stuff, and that somehow they're like, oh, you're on hardcore steroids because you're getting your hormone levels back to where they were when you were 30.

55:54I think that's what it is. But let me ask you this. So if something can be done safely and within limits that have no negative outcomes because the dosing is physiologic and it's going to make someone protected against heart disease, live longer, be stronger, and there's still a stigma attached? I think you're 100 % right. My opinion being, let's just be clear here, we both know who the doctor is here, but I have this theory that like 20 years from now, we're going to look back at this era of life and where people were in their 50s, 60s, and 70s and not on some form of hormone replacement and think what a tragedy it was for these poor people who inexpensively, by the way, very inexpensively could have extended the prime of their life far longer.

56:42but there was a lack of information altogether or misinformation like what you just described. Do you kind of think that too? I think that, you know, like I look at my dad. My dad, he doesn't take anything. He's 74 years old. He lives in Ecuador. If something can be walked to in under four hours, that guy walks it. I love it. I love it. I measure his blood work. His testosterone is 800. What? He's outside. He meditates. What? He works out. Yeah. That's awesome. So the fact that I interrupted you there, daggone it because I'm so damn excited to hear that. So you're saying a lot of the people that are listening to this, if they're training regularly or genetically or benefited, they may need not.

57:19I mean, maybe, but he definitely needs more muscle. Right. So then the question becomes, well, how much do we put on to help protect individuals? But the point is, is that does a person have to be on hormone replacement? No. Do I think there should be this massive stigma? No. And we have created conversations that restrict my ability. Do you know that testosterone is not FDA approved for women? No. But don't worry. I can give you a drug that is going to make you less fat. That's so crazy. Isn't it also like a controlled substance? Yes. That's so bananas. Yes. But it wasn't before the issue with sport.

58:03Somehow, again, these narratives have existed without being questioned. That's nuts. By the way, we're both aware of the fact that there's some data that suggests that testosterone may suppress HDL to some extent. Like, there's potential that that's true, as long as it's being monitored and tracked. But also, what about this? There was, for years, so you know my husband, who was a SEAL, is now a surgeon. He's a urologist. And he's a Baylor. And he works with some of the world-leading experts in testosterone replacement. Mohed Cara, for example. They no longer restrict testosterone replacement for prostate cancer patients.

58:41In fact, it's been shown to improve survivability. Okay, now you're really surprising me there. Wait a second. Yeah. Wow. There is no, that they do better. Wow. And maybe it's because they have more muscle. and there was a study that came out, the Traverse trial, that said that there wasn't a negative impact on cardiovascular health with testosterone replacement. Okay, that's awesome. That is awesome. But the point is we have these narratives and these paradigms that remain unchallenged over time. You're 100 % right. By the way, your role in the world is so important. It really is true. You're certainly not making any across the board.

59:21Even when I met you, you're like, I don't know whether you should take testosterone. Let me take your labs. What's your baseline? How does it work? We're not talking about across-the-board recommendations here, but in general, like these stigmas of protein, these stigmas of hormone replacement, these are really very concerning things that I worry about it. And when I meet people that are my age, I think, man, I feel like I know something you should know. You should be getting your labs drawn. You should be pushing weights around. You should be eating more protein. And what about this? there's this every time we talk about kids which you know I have two very little children and in the book I was researching about exercise for children.

59:57Do you know that there isn't evidence to support that they shouldn't be doing resistance training when they're younger? So it doesn't stunt your growth like we heard when we were but you see a mom and they're like oh your kids shouldn't be working out. Right. But I don't hear you saying you're worried about these ultra processed foods or the iPad time. You're right. But no you're going to stunt that child's growth. Yeah. I'm watching Michael Hearn's little dude on Instagram No, I've already married them off. Oh, have you really? Oh, yeah. So Mona and Mike, we've already married Titan and Aries off.

1:00:25I'm going to tell you, Titan has better traps and lats than I have. I know, I know. I always talk with them. How old is he, three or four? He's four. They're the same age. He's four. That's crazy. You talk about a marriage of - I already told them. Oh, my goodness. I love you, and I'm so grateful you're in my life, and I knew today was going to be incredible. By the way, we've gone an hour already. I feel like we've been talking for like 25 minutes. She is a treasure of information. and here's the other reason I want you following her. Number one, by the way, get her book, Get Forever Strong, a new science-based strategy for aging well.

1:00:55But I also want you to follow her on social media and here's why. Because over the next three and four and five and 10 years, as more and more cutting edge information comes out for nutrition, supplementation, these other things, this woman will be on the forefront of all of it. And so if you want to stay current, you want to stay modern, she is who you should be following to stay in the know right now and going forward. You all hear me on that? Dr. Gabrielle Lyon. That's who you should be following. Thank you. I love you. I love you too. There's nothing I wouldn't do for you or your family. And you know this.

1:01:25I know that you check in on me constantly and my wife and my kids all the time. And that's why I'm so grateful for our friendship more than I am anything. And thank God made that big brain of yours. I'm so happy. All right, everybody, you got what you want out of today. I told you it would be an unbelievable show and that you would learn things you've not heard before. I know that we met that criteria. And because of that, make sure you share the show. Somebody you know and love needs to hear what we talked about today. You know it and I know it. Fastest growing show in the world because you share the show.

1:01:55All right. I love you all very much. Max out your life. This is the Ed Milard Show.