When it comes to performance, more isn’t always better. In this episode, I sit down with conditioning expert Joel Jamieson to explore the science of recovery, aerobic fitness, and how to use heart rate variability (HRV) to train smarter. They dive into why elite athletes recover so quickly, the long-term value of zone 2 training, and how HRV reflects your resilience—not just your readiness. Joel shares lessons from two decades of working with fighters, Olympians, and NFL players, along with powerful insights from his own cardiovascular health journey. Whether you’re a high performer or simply want to live longer and stronger, this episode is packed with practical takeaways.

In this episode, you’ll learn:

• What HRV actually tells you—and what it doesn’t
• Why aerobic fitness is one of the strongest drivers of recovery and longevity
• The surprising downside of too much strength training
• How to monitor training load and avoid overtraining
• Why lifestyle stress matters more than your workout

This episode will change the way you think about training—and reveal why recovery deserves a central role in your performance strategy.

Who is Joel Jamieson?

Joel Jamieson is a leading coach and educator in recovery-based training and heart rate variability (HRV). With over 20 years of experience working with professional athletes, including NFL players and world champion fighters, he’s known for translating complex performance science into practical tools. He’s the creator of Morpheus, a system that helps tailor training to daily recovery status, and the founder of 8WeeksOut, a resource for conditioning and performance education.

This episode is brought to you by:

• Puori - Code DRYLYON to get 20% off sitewide - https://Puori.com/DRLYON
• MUD\WTR - Code DRLYON to get up to 43% off your starter kit - https://mudwtr.com/DRLYON
• BON CHARGE - Code DRLYON to get 15% off your entire order - https://boncharge.com/DRLYON
• ARMRA - Code DRLYON to get 15% off your first order - https://tryarmra.com/DRLYON

Find Joel Jamieson at:

• Instagram: @coachjoeljamieson
• 8WeeksOut: https://8weeksout.com/
• Morpheus: https://trainwithmorpheus.com/

Find Me At:

• Instagram:@drgabriellelyon
• TikTok: @drgabriellelyon
• Facebook: facebook.com/doctorgabriellelyon
• YouTube: youtube.com/@DrGabrielleLyon
• X (Twitter): x.com/drgabriellelyon
• Apply to become a patient – https://drgabriellelyon.com/new-patient-inquiry/
• Join my weekly newsletter –

In this episode, I’m joined by Dr. Ty Beal—global nutrition researcher and Senior Technical Specialist at the Global Alliance for Improved Nutrition (GAIN)—to uncover the hidden epidemic of micronutrient deficiencies worldwide. From food access and affordability to ultra-processed diets and nutrient bioavailability, we explore how modern food systems are failing billions and what needs to change to truly make the world healthier.

We cover:

• Why 3 billion people can’t afford a healthy diet—and how that affects nutrient status
• The most common global and U.S. micronutrient deficiencies (and why they’re often overlooked)
• Why women and children are especially vulnerable during pregnancy, infancy, and adolescence
• The role of ultra-processed foods in displacing nutrient-rich options
• How bioavailability, anti-nutrients, and the “food matrix” impact your real nutrient intake
• Why plant-based diets aren’t always safer—and the hidden risks of nutrient shortfalls
• The science behind biofortification, food system reform, and why animal-source foods stil matter
• What the U.S. gets wrong about food guidelines, global trade, and nutritional equity

Whether you care about maternal health, child development, or just making better nutrition decisions, this is a vital conversation about nutrient density, food justice, and global health.

Who is Dr. Ty Beal?

Dr. Ty Beal is a Senior Technical Specialist and global nutrition scientist at the Global Alliance for Improved Nutrition (GAIN) where he leads research on global food systems, nutrient inadequacy, and diet quality. His work bridges science and policy to help address the world’s most pressing nutrition challenges—especially among vulnerable populations. He’s published extensively on micronutrient gaps, ultra-processed foods, and global dietary patterns, and is one of the most cited voices on nutrition equity in developing nations.

This episode is brought to you by:

• LMNT – Code DRLYON for a free LMNT Sample Pack! → https://drinklmnt.com/drlyon
• Timeline – Get 10% OFF Mitopure with code DRLYON → https://timelinenutrition.com/LYON
• Ned – Get 15% off with code DRLYON → https://helloned.com
• Our Place – Get 10% off sitewide with code DRLYON → https://fromourplace.com/DRLYON

Find Dr. Ty Beal at:

• GAIN Health - https://www.gainhealth.org/ty-beal
• Google Scholar - https://scholar.google.com/citations?user=3y5uHRIAAAAJ&hl=en
• X (Twitter) - https://x.com/TyRBeal
• LinkedIn - https://www.linkedin.com/in/tybeal/

Find Me at:

• Instagram:@drgabriellelyon
• TikTok: @drgabriellelyon
• Facebook: facebook.com/doctorgabriellelyon
• YouTube:

In today's episode, I had the chance to speak to muscle physiology researcher and science communicator Dr. Lauren Colenso-Semple. Together, we unpack the common claims around hormones and training—from whether you should change your workouts based on your cycle, to the real effects of fasted cardio and birth control on performance and muscle growth. We also explore how menopause affects body composition, what the science actually supports when it comes to training differences between men and women, and why some of the most persistent myths about women’s physiology are based more on assumption than evidence.

What You’ll Learn:

• Why women’s physiology is not a limitation for building muscle
• Whether training around your menstrual cycle or avoiding fasted workouts is necessary
• The truth about oral contraceptives and their impact on performance, hypertrophy, and strength
• How menopause affects body composition—and what you can do about it
• Why consistency and progressive overload matter more than hormone fluctuations
• How much protein and resistance training women actually need—and when to eat it

This conversation is for every woman who’s been told her physiology is too complicated to train effectively. It’s not. The science is finally catching up—and Lauren is helping lead the charge.

This episode is brought to you by:

• Puori – Get 20% off with code DRLYON - https://puori.com/DRLYON
• Cozy Earth – Use code DRLYON for up to 40% off - https://cozyearth.com
• BONCHARGE – Get 15% off with code DRLYON - https://boncharge.com/DRLYON
• OneSkin – Get 15% off with code DRLYON - https://oneskin.com

Find Dr. Colenso-Semple at:

• Instagram - @laurencolensosemple
• LinkedIn - https://www.linkedin.com/in/laurencolensosemple/
• X/Twitter - @drlaurencs1

Find me at:

• Instagram:@drgabriellelyon
• TikTok: @drgabriellelyon
• Facebook: facebook.com/doctorgabriellelyon
• YouTube: youtube.com/@DrGabrielleLyon
• X (Twitter): x.com/drgabriellelyon
• Apply to become a patient – https://drgabriellelyon.com/new-patient-inquiry/
• Join my weekly newsletter – https://institute-for-muscle-centric-medicine.ck.page
• Get my book – https://drgabriellelyon.com/forever-strong/

Timestamps:

00:00 – Introduction to the episode and what it covers: hormones, menstrual cycles, birth control, and muscle growth.

01:00:29 – Training volume and progressive overload: what actually matters for hypertrophy.

01:02:51 – Fasted training and cortisol:...

In this episode, I’m joined by Dr. Abbie Smith-Ryan—one of the leading researchers in exercise physiology and women’s metabolism—to unpack the science of how women should be training through perimenopause, postmenopause, and beyond. We dive into the physiological changes that impact body composition, performance, and recovery—and how to adjust training and nutrition to match.

We discuss:

• How high-intensity interval training (HIIT) improves VO₂ max, fat oxidation, and muscle quality in women
• Whether fasted training helps or hurts, and why so many women are under-fueled
• What the science really says about lifting heavy and building muscle over 40
• Nutrient timing, rest intervals, and why sex-based differences in physiology matter
• What we still don’t know about hormone therapy, protein needs, and female-specific adaptations

If you’re navigating training, muscle loss, or metabolic changes through midlife, this conversation will give you clarity, confidence, and evidence-based strategies you can actually use.

Who is Dr. Abbie Smith-Ryan?

Dr. Abbie Smith-Ryan is a leading expert in exercise physiology and sports nutrition, currently serving as Associate Chair for Research and Director of the Applied Physiology Lab at the University of North Carolina at Chapel Hill. Her research focuses on evidence-based exercise and nutrition strategies to improve body composition, cardiovascular health, and metabolic function—particularly in women, perimenopausal and postmenopausal populations, and those with obesity. She has authored over 200 peer-reviewed publications and led numerous NIH- and industry-funded clinical trials. Recognized as a top scientist in her field, Dr. Smith-Ryan is also a dedicated educator and mentor, passionate about translating science into actionable strategies that enhance health and performance.

This episode is brought to you by:

• LMNT - Code DRLYON for a free LMNT Sample Pack! – https://drinklmnt.com/drlyon
• Timeline - For 10% OFF your order of Mitopure – https://timelinenutrition.com/LYON
• Needed - Code DRLYON for 20% off your first order - https://thisisneeded.com
• Divi - Code DRLYON for 20% off your first order https://diviofficial.com/DRLYON

Find Dr. Abbie Smith-Ryan at:

• Website - https://asmithryan.com/
• Instagram - https://www.instagram.com/asmithryan/
• LinkedIn - https://www.linkedin.com/in/abbiesmithphd/

Find me at:

• Instagram:@drgabriellelyon
• TikTok: @drgabriellelyon
• Facebook: facebook.com/doctorgabriellelyon
• YouTube: youtube.com/@DrGabrielleLyon
• X (Twitter): x.com/drgabriellelyon
• Apply to become a patient – https://drgabriellelyon.com/new-patient-inquiry/
• Join my weekly newsletter –

This week in the studio, I'm joined by Dr. Nick Barringer—Army Ranger, performance nutrition expert, and one of the sharpest minds in military and metabolic health. Together, we cut through the noise around today's most controversial nutrition topics. If you’ve ever felt whiplash trying to make sense of conflicting headlines, this episode is your science-based compass.

What’s really going on with artificial sweeteners like sucralose and aspartame? Are seed oils toxic—or just misunderstood? And what’s the actual science behind popular supplements like creatine, testosterone boosters and fat burners?

Dr. Barringer brings two decades of elite military and research experience to help us separate hype from evidence—while sharing real-world tools that help people perform, think, and feel better.

We cover:

• Whether sucralose and other artificial sweeteners damage DNA or gut health
• What to actually worry about with food dyes
• Seed oils, inflammation, and what most people get wrong about them
• Protein and carb dosing for people over 40 (and how to think about fiber and fat)
• Why creatine is still the most underrated supplement for muscle and brain function
• Tactical hydration tips (and how sweat composition varies with diet)
• Hidden risks in testosterone boosters and “fat burners”
• Practical takeaways for elite performance, healthy aging, and being stronger at any age

Who is Dr. Nick Barringer?

Nick Barringer, PhD, is a Nutritional Physiologist with deep experience in both applied and academic settings. He directed the U.S. Military-Baylor Graduate Program in Nutrition, taught at West Point, and was the first active-duty dietitian to graduate U.S. Army Ranger School and serve with the 75th Ranger Regiment. He holds a PhD in kinesiology from Texas A&M, and his research on tactical nutrition has been featured in outlets like Science Daily and Men’s Journal.

This episode is brought to you by:

• ARMRA - Use code DRLYON for 15% off your first order → tryarmra.com/DRLYON
• Manukora - Use code DRLYON for $25 off the Starter Kit → manukora.com/DRLYON
• OneSkin – Get 15% off with code DRLYON → OneSkin.co
• Ned - 15% off with code DRLYON → helloned.com

Find Nick Barringer at:

• LinkedIn - https://www.linkedin.com/in/nick-barringer-phd-rdn-cscs-cssd-5137789a/
• Instagram - https://www.instagram.com/nickbarringer.phd.rdn/
• Facebook - https://www.facebook.com/nickbarringer.phd.rdn/

Find me at:

• Instagram: @drgabriellelyon
• TikTok: @drgabriellelyon
• Facebook: facebook.com/doctorgabriellelyon
• YouTube:youtube.com/@DrGabrielleLyon
• X (Twitter): x.com/drgabriellelyon
• Apply to become a patient – https://drgabriellelyon.com/new-patient-inquiry/
• Join my weekly newsletter –

In this episode, I’m joined by Shaun Noorian—engineer, entrepreneur, and CEO of Empower Pharmacy, the largest compounding pharmacy in the world. With compounded GLP-1s making headlines and lawsuits from Big Pharma intensifying, Shaun joins me to pull back the curtain on the regulatory, financial, and ethical storm brewing behind the scenes.

Are compounded GLP-1s legal? Safe? Who controls drug pricing in the U.S., and why are Americans paying 10x more than Europeans for the same medication? And most importantly—what does all this mean for access, affordability, and patient care?

This episode is a wake-up call. If you care about transparency in medicine, patient rights, or access to life-saving medications, don’t miss this one.

We cover:

• Why compounded GLP-1s are under attack—and what the FDA’s recent moves really means
• How Big Pharma sets drug prices—and why Americans pay up to 10x more than other countries
• The legal battle over semaglutide, regulatory capture, and the influence of pharmaceutical lobbying
• How compounding pharmacies offer personalized care and expand access to life-saving medications
• What’s next for patients, clinicians, and the future of affordable medicine in the U.S.

Who is Shaun Noorian?

Shaun Noorian is the founder and CEO of Empower Pharmacy, the largest compounding pharmacy and 503B outsourcing facility in the United States. A fierce advocate for patient access and affordable care, Shaun has become a leading voice on the role of compounding in medicine and the urgent need for reform in pharmaceutical pricing and regulation.

Forever Strong Summit 2025:

Can’t make it to Houston on April 27th? Grab a Virtual “LIVE Access” Ticket and stream every keynote, panel, and breakthrough moment from the Forever Strong Summit 2025—live from your laptop, wherever you are. You’ll get front-row access to leaders like Dr. Don Layman, Rich Diviney, and Evy Poumpouras—plus priority access to all the recordings so you can revisit the insights anytime.Get your ticket now! https://drgabriellelyon.com/forever-strong-summit-2025/

This episode is brought to you by:

• Puori – Code DRLYON for 20% off sitewide! - puori.com/DRLYON
• Our Place - Code DRLYON for 10% off – https://fromourplace.com
• BON CHARGE – Code DRLYON for 15% off! - boncharge.com/DRLYON
• MUD\WTR - Code DRLYON for up to 43% off – http://mudwtr.com/DRLYON

Find Shaun Noorian at:

• LinkedIn - https://www.linkedin.com/in/shaun-noorian
• X(Twitter) - http://x.com/shaunnoorian
• Empower Pharmacy - https://www.empowerpharmacy.com/

Find me at:

• Instagram: @drgabriellelyon
• TikTok: @drgabriellelyon
• Facebook: facebook.com/doctorgabriellelyon
• YouTube:youtube.com/@DrGabrielleLyon
• X (Twitter): x.com/drgabriellelyon
• Apply to become a...

In this episode, I’m joined by Dr. Melanie Cree—physician-scientist, pediatric endocrinologist, and one of the leading researchers redefining how we understand and treat Polycystic Ovary Syndrome (PCOS). PCOS affects millions of women, yet it's still underdiagnosed, misunderstood, and often mistreated. Dr. Cree cuts through the confusion, offering a deeply scientific yet compassionate look at what’s really driving this complex condition—from insulin resistance and mitochondrial dysfunction to skeletal muscle quality and fertility trajectories across a woman’s lifespan.

We cover:

• Why PCOS isn’t a single disease—and what two phenotypes may explain the full picture
• How muscle, liver, and fat interact in PCOS
• The misunderstood role of testosterone, insulin, and SHBG in diagnosis
• What muscle biopsies reveal about teenage girls with PCOS
• Intramuscular fat, mitochondrial impairment, and the true cost of sedentary muscle
• How early lifestyle and exercise interventions could change the future of PCOS care
• What GLP-1 agonists and amino acid supplements might offer for treatment

Whether you’re a clinician, patient, or advocate for women’s health, this episode will give you a whole new lens on PCOS—and why skeletal muscle may be the most overlooked (and powerful) organ in the conversation.

Who is Dr. Melanie Cree?

Dr. Melanie Cree is a board-certified pediatric endocrinologist and Associate Professor at the University of Colorado and Children’s Hospital Colorado, where she directs a leading multidisciplinary PCOS clinic. Her research bridges metabolic medicine and muscle physiology, with clinical trials exploring semaglutide, amino acid therapy, liver metabolism, and insulin resistance in adolescents.

Forever Strong Summit 2025:

The Forever Strong Summit is a live event on April 27, 2025 in Houston, TX, designed to help you build strength, resilience, and longevity from the inside out. Featuring top minds in medicine, military, and mindset, you’ll walk away with practical tools to upgrade your health, sharpen your focus, and take ownership of your life. Whether you're a clinician, athlete, or simply ready to step into your next level—this is where science meets action. Get your ticket now! https://drgabriellelyon.com/forever-strong-summit-2025/

This episode is brought to you by:

• LMNT – Get your free LMNT Sample Pack with any purchase → DrinkLMNT.com/DRLYON
• Cozy Earth – Get up to 40% off with code DRLYON → cozyearth.com/DRLYON
• OneSkin – Get 15% off with the code DRLYON at → OneSkin.co
• Timeline Nutrition – Get 10% off → timeline.com/LYON

Find Dr. Melanie Cree at:

University of Colorado - https://som.cuanschutz.edu/Profiles/Faculty/Profile/22449

Find me at:

• Instagram: @drgabriellelyon
• TikTok: @drgabriellelyon
• Facebook: facebook.com/doctorgabriellelyon
• YouTube:

In this episode, I’m joined by Dr. Jocelyn Wittstein—orthopedic surgeon, sports medicine expert, and Associate Professor at Duke University—for a powerful and practical conversation about bone and joint health across the lifespan. From the challenges of frozen shoulder and arthritis to the truth about running and menopause hormone therapy, this episode is your definitive guide to staying strong, mobile, and pain-free well into your 40s, 50s, and beyond.

We cover:

• Why your joints and bones start changing after 30—and what to do about it
• The difference between male and female aging (and why 50 hits women harder)
• The role of estrogen in health, inflammation, muscle mass, and osteoporosis
• The truth about running and arthritis: myth vs. reality
• How to actually build stronger bones: plyometrics, impact, and intensity
• Why frozen shoulder happens and how to treat it early
• The supplements Dr. Wittstein actually recommends (and which ones she used to dismiss)
• What we’re learning about GLP-1 medications and their surprising effect on bone and joint health

Whether you’re an athlete, a parent, or entering perimenopause, this conversation is a masterclass in movement longevity and joint and bone preservation.

Who is Dr. Jocelyn Wittstein?

Dr. Jocelyn Wittstein is an Associate Professor of Orthopedic Surgery at Duke University specializing in sports medicine and women's joint health. As a leading researcher and clinician, she’s pioneered work on arthritis, adhesive capsulitis, and the role of hormones in bone and joint aging. She is also co-author of the upcoming book The Complete Bone and Joint Health Plan (May 2025), a practical guide for women who want to move well and stay strong at every stage of life.

This episode is brought to you by:

• Puori – Code DRLYON for 20% off sitewide! → puori.com/DRLYON
• Needed – Code DRLYON for 20% off your first order → thisisneeded.com
• BON CHARGE – Code DRLYON for 15% off! → boncharge.com/DRLYON
• Divi – Get 20% off your first order → diviofficial.com/DRLYON

Find Dr. Jocelyn Wittstein at:

• Duke Health: https://www.dukehealth.org/find-doctors-physicians/jocelyn-ross-wittstein-md
• Instagram: @jocelyn_wittstein_md
• The Complete Bone and Joint Health Plan: Amazon and Barnes & Noble

Find me at:

• Instagram: @drgabriellelyon
• TikTok: @drgabriellelyon
• Facebook: facebook.com/doctorgabriellelyon
• YouTube:youtube.com/@DrGabrielleLyon
• X (Twitter):