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In this powerful episode, Dr. Gabrielle Lyon sits down with former Navy SEAL Commander and author, Rich Diviney, to break down what it takes to thrive under extreme pressure. Rich, author of "The Attributes and Mastering Uncertainty", reveals the psychology of elite performance, explaining why true toughness has less to do with physical strength and more to do with your mental attributes.

He shares candid insights into the realities of SEAL training, the mental tools used in combat, and why the "little tragedies" of everyday life are your training ground for resilience. This is a must-watch for anyone who wants to build the mental fortitude to overcome anxiety, step outside their comfort zone, and reach their full potential.

Who is Rich Diviney:

Rich Diviney is a bestselling author, leadership and human performance expert, and retired Navy SEAL commander. During his career in the US Military, spanning more than twenty years, Rich has completed more than thirteen deployments overseas.

Chapters

0:00 - What makes a Navy SEAL not normal?

1:13 - Introduction to Rich Diviney

2:27 - The difference between SEALs, Delta, and CIA

3:35 - The "best at what" question

5:10 - Are SEALs knuckle-draggers?

7:47 - The dark side of deployment

10:45 - The sacrifice of military families

13:51 - Marriage in the special operations community

15:19 - Why empathy can be a challenge for a "team guy"

17:40 - The evolution of empathy

19:34 - Rich's mission: From SEALs to humans

20:58 - Stepping outside your comfort zone

24:08 - The Attributes Test & Compatibility

26:29 - The truth about BUD/S and athleticism

29:21 - Why athleticism is not a predictor of success

30:43 - The dopamine reward of hard things

33:57 - The challenge of mentally hard things

36:34 - Mastering the "little tragedies"

37:25 - The psychology of fear (uncertainty + anxiety)

41:56 - The Horizon Shifting technique

47:25 - The problem of free-floating anxiety

48:51 - How to reframe anxiety

51:08 - How to combine a physiological sigh with horizon shifting

53:41 - The "nail the exit" story

56:12 - Identity and its role in uncertainty

1:00:54 - Leading alpha types

1:01:52 - The power of hard things

1:03:50 - The subjectivity of failure

1:04:15 - A particular set of attributes

1:04:47 - Living a civilian life

1:07:37 - The edge

1:08:44 - The next horizon

1:09:50 - My dad's story

1:10:52 - What are the top two attributes of success?

1:14:13 - The courage switch

1:15:23 - The neurology of anxiety

1:16:46 - What advice would you give to someone who wants to be tougher?

1:18:13 - Closing remarks

1:21:18 - A funny story

1:24:00 - The Five Remembrances

1:25:01 - A moment of meditation

1:31:16 - Closing remarks

This episode is brought to you by:

LMNT - Free sample pack with any purchase at https://drinklmnt.com/DRLYON

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OneSkin - Get 15% off with the code DRLYON – https://www.oneskin.co

Our Place - Use Code DRLYON for 10% off sitewide at https://fromourplace.com/DRLYON

Find Rich Diviney at:

• Instagram: https://www.instagram.com/rich_diviney
• X: https://x.com/richdiviney
• Website: https://theattributes.com/
• Buy His Book Masters of Uncertainty: https://theattributes.com/buy/book-masters-of-uncertainty

Find Dr. Gabrielle Lyon at:

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

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In this episode, I sit down with nutritional physiologist and friend Nick Barringer, PhD, to tackle a crucial, yet often misunderstood, topic: women's hormonal health. We expose the devastating impact of the Women's Health Initiative study and why millions of women are left untreated for menopause symptoms, leading to an increased risk of issues like osteoporosis and Alzheimer's.

This is a no-nonsense guide for every woman, regardless of age, who wants to understand her hormones and advocate for her health. We cover everything from the importance of muscle and a low-inflammation lifestyle to the truth about Testosterone Replacement Therapy (TRT) for women.

This episode is sponsored by:

Puori - Use code DRLYON for 20% off - https://puori.com/DRLYON

Cozy Earth - Use code DRLYON for up to 40% off - cozyearth.com/DRLYON

BON CHARGE - Use code DRLYON to get 15% off your entire order - https://boncharge.com/DRLYON

Needed - Use code DRLYON for 20% off your first order - https://thisisneeded.com

Chapter Markers

0:00 - Intro: Why women need to consider hormone therapy

1:24 - The shocking signs of low estrogen

2:31 - How the Women's Health Initiative did more harm than good

5:34 - The role of testing and delivery systems for estrogen

6:30 - Why women are undertreated for menopause

7:05 - The dangers of oral birth control

8:49 - Debunking "natural" hormone balancing

10:05 - The best delivery system for estrogen (patch vs. cream)

13:00 - The controversial topic of testosterone for women

14:48 - Debunking the myths of testosterone side effects

15:58 - The best way to dose testosterone for women

18:28 - Why hormone replacement alone won't change body composition

19:19 - Starting hormone therapy for perimenopause

20:53 - Vaginal estrogen for atrophy and UTIs

22:25 - A word from our sponsor, Paleo Valley

23:19 - Supplements for fat loss

27:38 - Modern anti-obesity drugs

31:18 - A word from our sponsor, AG1

32:48 - The best supplements for health and performance

40:07 - Testosterone, blood pressure, and side effects

41:51 - How women can take testosterone

43:10 - The importance of getting your blood work

43:40 - The risks of hormone replacement therapy

45:40 - Conclusion: A call to action for women's health

Follow Dr Gabrielle Lyon

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Disclaimer: 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 from this podcast or YouTube is at the user's own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professional for any such conditions.

In this compilation, Dr. Gabrielle Lyon brings together the top minds in health and fitness to deliver the ultimate guide to fat loss. Featuring the best moments with Dr. Mike Israetel, Dr. Layne Norton, and Don Saladino, this video cuts through the confusion and gives you a no-nonsense, science-backed approach to transforming your body.

You’ll hear from the experts on everything from the flawed science of calories to the truth about muscle, metabolism, and modern weight loss drugs like Ozempic. This is not about fads or quick fixes—it’s a masterclass in building a sustainable, healthy body.

Dr. Mike Israetel: The fundamental principles of diet, the reality of "under-eating," and how to manage diet fatigue.

Dr. Layne Norton: The truth about flexible dieting, why calories still count, and the role of protein in weight loss.

Don Saladino: How to optimize your training for fat loss, the importance of consistency, and building a stronger mindset.

This is the only fat loss guide you'll ever need.

Want ad-free episodes, exclusives and access to community Q&As? Subscribe to Forever Strong Insider: https://foreverstrong.supercast.com

Chapters

0:00 - The Protein Debate Begins

1:31 - Debunking the Flawed Science of Protein

15:00 - The Myth of "Wasted" Protein

22:42 - The Truth About the RDA & What "Deficiency" Really Means

50:41 - The Problem with Plant Proteins & Caloric Cost

1:05:22 - The 100-Gram Protein Tipping Point

1:09:10 - Carbs vs. Protein: A Metabolic Showdown

1:13:15 - How to Diagnose a Protein Deficiency

1:18:13 - Final Thoughts: The Path Forward

This episode is sponsored by:

PaleoValley - Get 15% off automatically at https://paleovalley.com/DRLYON

AG1 - FREE gift with your first order at https://DrinkAG1.com/DRLYON

Timeline - Get 20% off your order at https://timeline.com/LYON

LMNT - Free sample pack with any purchase at https://drinklmnt.com/DRLYON

Disclaimer: 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 from this podcast or YouTube is at the user's own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professional for any such conditions.

Want ad-free episodes, exclusives and access to Q&As? Subscribe to Forever Strong Insider: https://foreverstrong.supercast.com

We have all heard the sayings and clichés, but what is the truth behind being afraid of dying? In this episode, Dr. Gabrielle Lyon sits down with Elena Brower, a best-selling author, meditation teacher, and hospice volunteer, to discuss the profound topics of impermanence, living intentionally, and preparing for the end of life.

Drawing from her own experience with the loss of her mother, Elena shares her journey into hospice work and Buddhist chaplaincy, revealing how embracing the reality of death has become her most sacred practice. This conversation is not about morbidity but about using the awareness of death to live a more vibrant, present, and meaningful life.

Discover Elena Brower’s powerful new book, Hold Nothing, available now at https://elenabrower.com/holdnothing

Chapters:

0:00 - Intro

1:24 - The Five Remembrances

3:16 - Living with Impermanence

5:11 - The Two Kinds of Physicians

6:14 - Elena's Journey as a Hospice Volunteer

9:22 - Why Not Just Wait to be Afraid?

10:05 - The Power of Day-by-Day Awareness

13:34 - The Practice of Letting Go of Your Personality

15:40 - Making the Room Sacred

17:06 - Why Our Culture Turns Away from Death

23:02 - Do We Need Rituals?

26:39 - Talking to Children about Death

28:27 - Trauma, Grief, and Meeting Death Differently

30:20 - Zen Meditation vs. Other Modalities

38:54 - The Power of Friendship

45:45 - The Lightning Speed of Letting Go

46:33 - Cultivated Things

47:07 - Redefining Success

48:10 - Emptying Self-Doubt

49:30 - The Purpose of Self-Doubt

53:16 - Navigating Too Much Information

54:23 - Sitting Still and Weight Training

56:49 - Intergenerational Healing

59:09 - The Grandmother's Passing

1:01:36 - How Does Someone Become So Capable?

1:07:39 - The Most Powerful Form of Action

1:10:38 - Boundary Setting as an Act of Love

1:17:45 - The Altar of the Heart

1:19:22 - What to Say to Someone Who is Afraid of Dying

1:21:18 - A Quick Story

1:23:58 - Five Remembrances

1:25:01 - Meditation

1:31:16 - Closing Remarks

This episode is brought to you by:

Puori - Use code DRLYON for 20% off - https://puori.com/DRLYON

Manukora - Get $25 off your Starter Kit at https://manukora.com/DRLYON

BON CHARGE - Use code DRLYON to get 15% off your entire order - https://boncharge.com/DRLYON

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Disclaimer: 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 from this podcast or YouTube is at the user's own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professional for any such conditions.

In a powerful episode of the Dr. Gabrielle Lyon show, I sit down with my mentor, Dr. Donald Layman, to directly address some of the most common protein myths. We react to a controversial clip from the Huberman Lab podcast with Dr. Christopher Gardner, offering a different perspective on the conversation about protein intake, metabolic science, and dietary guidelines.

Dr. Layman, a pioneer in protein research, breaks down the outdated science behind the Recommended Dietary Allowance (RDA), the flaws of nitrogen balance studies, and why a protein-conscious approach is crucial for your long-term health, not just for building muscle.

This conversation is a must-listen for anyone who wants to cut through the confusion and understand what the science really says about protein, from its role in metabolism to why a grain-based diet may be leaving you deficient.

Want ad-free episodes, exclusive takeaways, and direct access to community Q&As? Subscribe to Forever Strong Insider and join me for deeper conversations, behind-the-scenes access, and more, every single week. Sign up here: https://foreverstrong.supercast.com

Chapters

0:00 - Intro: The Protein Debate

0:32 - Reacting to the Huberman Lab clip

1:31 - The flawed science of nitrogen balance studies

4:15 - The RDA's misleading "average requirement"

7:47 - The gross extrapolation of "deficiency"

10:41 - The original protein study subjects

12:15 - Why the RDA is much higher than the "minimum"

13:17 - Debunking the average American's protein intake

15:00 - Is there a storage depot for excess protein?

17:34 - The myth of protein being "wasted"

19:30 - Why some say protein metabolism is misunderstood

22:42 - Defining the RDA and EER

25:06 - Why Dr. Gardner's argument is flawed

27:17 - Why the nitrogen balance technique is wrong

32:37 - How to rectify the protein conversation

34:04 - Why we need to compare protein to carbs

41:09 - Comparing metabolic consequences of overeating carbs vs. protein

48:00 - Why a protein-conscious approach is critical

50:41 - Debunking the "incomplete" plant protein myth

55:28 - Do plant proteins have enough leucine?

1:02:45 - The myth of complimentary proteins

1:05:22 - The minimum protein for metabolic benefits

1:07:38 - The upper limit of protein

1:09:10 - The problem with "amino acid oxidation"

1:10:46 - The problem with amino acid supplements

1:13:15 - How do you diagnose protein deficiency?

1:18:13 - Debunking the "Americans eat the most meat" myth

PaleoValley - Get 15% off automatically at https://paleovalley.com/DRLYON

Timeline - Get 20% off your order at https://timeline.com/LYON

LMNT - Free sample pack with any purchase at https://drinklmnt.com/DRLYON

Our Place - Use Code DRLYON for 10% off sitewide at

https://fromourplace.com/DRLYON

Disclaimer: 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 from this podcast or YouTube is at the user's own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professional for any such conditions.

In this groundbreaking episode, Dr. Gabrielle Lyon sits down with Dr. Tobias Kohler, a professor of urology at the Mayo Clinic, to discuss a topic most people are afraid to talk about: men's sexual health.

Dr. Kohler shares eye-opening insights, backed by over two decades of clinical experience and research, on the powerful link between foundational health habits and male sexual function. They reveal why erectile dysfunction is a critical "check engine light" for heart disease and how building muscle and exercising can improve not just your erections, but your overall longevity.

This conversation goes beyond simple fixes, providing actionable, science-based information that every man needs to hear.

Looking to go deeper with The Dr. Gabrielle Lyon Show? Become a Forever Strong Insider for ad-free listening, written takeaways, behind-the-scenes access, and exclusive Q&A with our guests. Subscribe here: https://foreverstrong.supercast.com

This episode is brought to you by:

• Puori - Get 20% off sitewide with code DRLYON → https://puori.com/DRLYON
• Cozy Earth - Use code DRLYON for up to 40% off - https://cozyearth.com
• BONCHARGE - Use code DRLYON for 15% off your entire order - https://boncharge.com/DRLYON
• OneSkin - Get 15% off with the code DRLYON – https://www.oneskin.co

Chapters

0:00 - Link between muscle mass & erections

0:52 - Erectile function

1:13 - The truth about penis size & penile implants

2:32 - The foundational pillars of men's health

8:48 - Erectile dysfunction is an early sign of heart disease

16:14 - The role of anxiety, alcohol & cannabis on ED

24:29 - The "use-it-or-lose-it" organ

29:31 - The truth about PDE5 inhibitors (Viagra & Cialis)

46:46 - The "C"s of urinary frequency

54:43 - The connection between muscle, testosterone & sexual function

1:02:07 - Is there a point of no return for penile health?

Erections: A “Check Engine Light” for Your Health

One of the most striking points from the discussion was Dr. Kohler’s perspective on erectile dysfunction (ED). He described it not just as a sexual problem, but as one of the earliest "check engine lights" for heart disease. The blood vessels leading to the penis are much smaller than those in the heart. As we age, plaque can build up in these vessels. This process, known as atherosclerosis, affects the smaller vessels first.

This means if you're experiencing persistent issues with erections, it's a strong indicator that you may have vascular problems that could soon affect your heart. As Dr. Kohler put it, "If the penis is failing, you should assume you're going to have problems with your heart soon until proven otherwise." The good news is that anything good for your heart—like exercise and a healthy diet—is also good for your penis.

The "Use-It-or-Lose-It" Organ

The conversation also tackled the surprising phenomenon of penile shortening. When the penis goes into a "garage" for an extended period—meaning there is a consistent lack of erections—it can lose length. Dr. Kohler shared that a consistent lack of erections for just three months can lead to a loss of 1-2 centimeters in length due to the formation of scar tissue. This is why he calls the penis a "use-it-or-lose-it" organ. The key to maintaining penile health is to exercise the penis through erections, and tools like a vacuum erection device can be used for penile

Are you struggling to get a good night's rest?

Do you think you can thrive on just a few hours of sleep? In this eye-opening episode, Dr. Gabrielle Lyon sits down with renowned sleep scientist Dr. Rebecca Robbins to debunk the biggest sleep myths and reveal the profound connection between sleep and your health, longevity, and daily performance. They dive into the science of sleep, from the homeostatic sleep drive to the crucial role of your circadian rhythm. You’ll learn why sleep isn't just a passive state for your brain and discover the shocking truth about "social jet lag" and how hitting the snooze button is sabotaging your day.

In this episode, we cover:

• Why sleep is your ultimate longevity accelerator and its impact on cognitive health and Alzheimer's.
• The dangers of sleep deprivation and how it affects your blood pressure, emotional regulation, and appetite.
• Actionable, evidence-based tips for improving your sleep, including the best time for naps and the surprising truth about sleep medication.
• The fascinating inner workings of your brain during different sleep stages, including deep sleep and REM sleep.
• The connection between your environment, exercise, and sleep quality.
• The future of sleep science and the exciting role of technology in tracking and improving your rest.

The top 3 sleep myths you need to stop believing right now!

This conversation will change the way you think about sleep, empowering you to prioritize rest and unlock your full potential.

This episode is brought to you by:

• LMNT - Free sample pack with any purchase at https://drinklmnt.com/DRLYON
• Timeline - Get 20% off your order at https://timeline.com/LYON
• MUD\WTR - Use code DRLYON to get up to 43% off your starter kit at https://mudwtr.com/DRLYON
• Needed - Use code DRLYON for 20% off your first order at https://thisisneeded.com

Chapter Markers:

0:00 - Introduction & The Ultimate Accelerator of Good Health

0:10 - Sleep is a Product of Two Processes

0:30 - The Sleep Medication vs. Behavioral Change Debate

1:18 - The Importance of Sleep

2:21 - The Best Productivity Hack

3:16 - The Evolution of Sleep Science

5:52 - How Much Sleep Do We Really Need?

8:54 - The Two Processes That Drive Sleep

12:38 - Circadian Rhythm & Social Jet Lag

15:01 - Can You Repay Sleep Debt?

18:54 - What Happens to Your Brain When You Sleep?

20:10 - The Gold Standard of Sleep Measurement

22:35 - REM Sleep: The "Software Update" for Your Brain

26:42 - How to Find Your Child's "Sweet Spot"

30:32 - Navigating Jet Lag & Travel

33:10 - A Deep Dive into Melatonin

38:03 - The Impact of Exercise on Sleep

43:31 - The Power of Naps

47:01 - Tips & Tricks to Improve Your Sleep

50:18 - How to Create a Bulletproof Routine

58:50 - The Impact of Regular Sleep on the Brain

1:03:00 - Sleep Medication: The Pros and Cons

1:04:30 - The Future of Sleep Science

1:08:58 - The Top 3 Sleep Myths Debunked

1:12:35 - The Final Takeaway

Disclaimer: 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...

Mysterious symptoms. Confusing diagnoses. Years of being dismissed.

In this episode, Michelle Shapiro joins me to unpack the often misunderstood and overlooked world of mast cell activation syndrome (MCAS), histamine intolerance, postural orthostatic tachycardia syndrome (POTS), and hypermobility conditions.

Drawing from her own health journey and experience with thousands of clients, Michelle unpacks why conventional medicine often overlooks these complex, overlapping conditions—and how a root-cause, systems-based approach can lead to real healing. From nervous system regulation to low-histamine nutrition, this episode is a must-listen for anyone struggling with unexplained chronic symptoms.

You’ll learn:

• What MCAS is and why so many people are misdiagnosed
• The link between MCAS, POTS, and connective tissue disorders
• How nervous system regulation impacts immune reactivity
• Which foods trigger histamine flares and how to build a low histamine diet
• The surprising connection between hormones and histamine
• Why building muscle is critical for recovery from MCAS, POTS, and hypermobility

Whether you’re a clinician or someone living with these symptoms, this conversation offers insight, hope, and a roadmap forward.

Who is Michelle Shapiro?

Michelle Shapiro, RD is a functional/ integrative Registered Dietitian who has helped over 3,000 clients transform their health over the past 11 years. As the founder of an NYC-based virtual private practice, Michelle leads a team of six expert nutritionists who specialize in complex cases including histamine issues, gut dysfunction, chronic anxiety, and weight concerns. She is the creator of the viral Histamine Essentials Webinar, which is available now on replay, and the host of the top-rated podcast Quiet the Diet, where she breaks down the science behind chronic illness in a way that actually makes sense and makes you feel seen. Michelle is the go-to expert for people who have tried everything and are ready for a real plan.

This episode is brought to you by:

• OneSkin - Get 15% off with the code DRLYON – https://www.oneskin.co
• Ned - Get 15% off with code DRLYON – https://helloned.com/DRLYON
• Beef.org – Your go-to resource – https://BeefItsWhatsForDinner.com
• LMNT - Get your free LMNT Sample Pack with any purchase – https://DrinkLMNT.com/DRLYON

Find Michelle Shapiro at:

• Instagram - https://www.instagram.com/michelleshapirord
• Histamine Webinar Replay - https://michelleshapirord.com/histamine-webinar
• Apply to work with Michelle’s team: https://airtable.com/appzFCkAqbbL4J2Qu/pagw0ynsqYbBzMjes/form

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: Dismissed symptoms and hidden syndromes

01:43 – What is mast cell activation syndrome (MCAS)?

03:33 – Why histamine is the “loudest” chemical messenger

06:39 – MCAS symptoms: from flushing to anxiety

08:22 – Root causes: mold, toxins, and the “bucket” theory

11:15 – Diagnosing MCAS: blood, urine, and biopsy challenges

15:11 – Food patterns: how "healthy" foods trigger MCAS

16:53 – MCAS vs histamine intolerance: what’s the difference?

25:06 – High-histamine foods: what to avoid (and why)

27:37 – Nervous system & immune system: the feedback...