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

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episode offers a clear, science-backed roadmap for understanding modern nutrition — cutting through misinformation and outdated dogma to focus on strength, longevity, and real-world application.

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Chapters:

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

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

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

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

07:25 Why Protein Was Avoided for Decades

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

11:10 Epidemiology vs Controlled Trials in Nutrition Science

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

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

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

16:40 Nutrient Deficiencies Risk on Low-Protein Diets

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

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

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

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

23:05 Protein-First Meal Planning Explained

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

27:15 Does Protein Distribution Matter After 50?

30:00 Protein, Satiety, and Appetite Control

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

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

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

39:45 Updated Fruit, Vegetable, and Grain

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In this solo episode, Dr. Gabrielle Lyon shares the deeper mission behind The Forever Strong PLAYBOOK and the philosophy that has guided her work for decades.

This conversation is not about trends, quick fixes, or aesthetics. It is about building strength as a lifelong responsibility and understanding why skeletal muscle is the foundation of health, resilience, and independence across the lifespan.

Dr. Lyon introduces the Forever Strong ethos and walks through the four foundational pillars that support a strong life: how to think, how to eat, how to move, and how to recover. She explains why information alone does not change behavior and why clarity, discernment, and disciplined action are the true drivers of lasting health.

Throughout the episode, Dr. Lyon challenges conventional narratives around aging, nutrition, exercise, and recovery. She reframes longevity through the lens of muscle span, the length of time a person lives with healthy, functional skeletal muscle, and explains how physical strength supports metabolic health, emotional regulation, and cognitive resilience.

This episode is an invitation to step out of confusion and into a clear framework for living with intention. Strength is not something we inherit. It is something we build, choice by choice, day by day.

Thank you to our sponsors:

1. Timeline - Get 35% off a Mitopure subscription at https://www.timeline.com/drlyon
2. Four Sigmatic - Go to http://foursigmatic.com/gabrielle for a free bag of their dark roast ground coffee (just pay for shipping & handling).

Find Dr. Gabrielle Lyon at:

1. Instagram:@drgabriellelyon
2. TikTok: @drgabriellelyon
3. Facebook: facebook.com/doctorgabriellelyon
4. YouTube: youtube.com/@DrGabrielleLyon
5. X (Twitter): x.com/drgabriellelyon

Timestamps:

00:00 – The Forever Strong Mission

01:15 – The Forever Strong Ethos

06:00 – Muscle as the Organ of Longevity

09:40 – How to Think

10:24 – Using the Body to Train the Mind

19:41 – Discernment and Mental Strength

28:43 – How to Eat

38:10 – Protein, Carbohydrates, and Metabolic Health

48:04 – Food Quality and Nutrient Density

51:30 – How to Move

57:59 – Training for Strength and Sustainability

1:06:39 – How to Recover

1:12:00 – Forever Strong

Disclaimers: This episode includes paid sponsorships.

The Dr. Gabrielle Lyon Podcast and YouTube are for general information purposes only and do not constitute the practice of medicine, nursing, or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast, YouTube, or materials linked

Pre-order The Forever Strong PLAYBOOK today to unlock over $400 in free bonuses and learn how to build the muscle, resilience, and metabolic health that actually determine how well you age. https://drgabriellelyon.com/playbook/

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In this episode, Gabrielle Lyon sits down with Leila Hormozi to discuss the journey from grit to empathy in both personal and professional life. Leila shares candid stories of building her first business, the sacrifices involved, and how her experiences in fitness shaped her entrepreneurial mindset. The conversation explores the value of failure, the importance of discipline, and what it truly takes to achieve business success, reflecting on the unique challenges and rewards that women encounter in leadership roles.

Gabrielle and Leila also open up about balancing ambition, relationships, and personal well-being. They address how to build trust, practice self-belief, and handle the pressures of being public figures with authenticity. You will find practical insights on navigating discomfort, the importance of continuous growth, and on creating a fulfilling life based on clear priorities and honest reflection. The episode is filled with relatable stories and actionable advice for anyone focused on self-development and leadership.

Chapters:

0:00 – From Grit to Empathy: How Leila’s Perspective Shifted

1:33 – Why Fitness Built the Foundation for Business Success

3:38 – Confidence, Self-Belief, and the Difference Between Rookie and Seasoned Entrepreneurs

8:23 – Discomfort, Anxiety, and Paying the Price for Growth

12:58 – Becoming Public-Facing and Outgrowing the Persona You Created

16:01 – Creating Content Without a Funnel or Ego-Driven Motives

19:32 – Why Fewer Women Teach Business at Scale

22:42 – What Actually Makes a Business Legitimate

24:23 – Trust, Relationships, and Learning to Trust Yourself

26:38 – Success vs Happiness and the Tradeoffs People Ignore

31:56 – Sacrifice by Season: Constraints, Focus, and Capacity

35:14 – Personal Trade-Offs and the Real Cost of Success

36:50 – Growth Levels Are About Exposure, Not Time

37:25 – Why You Should Stress Yourself Out More (Short-Term)

43:04 – Social Media, Authenticity, and Being Fully Human

46:15 – Reading Psychology and Understanding Culture

48:19 – Maintaining Relationships Between High Achievers

54:19 – Renegotiating Relationship Roles as Life Evolves

59:54 – Belief Is an Output, Not an Input

1:04:07 – Changing Your Relationship With Discomfort

1:04:55 – What’s Next: Expansion, Health, and Long-Term Vision

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Find Leila Hormozi at: