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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/

Want ad-free episodes? Subscribe to Forever Strong Insider: https://foreverstrong.supercast.com

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

Thank you to our sponsors:

1. OneSkin - Get 15% off at https://www.oneskin.co/ with code DRLYON
2. BodyHealth - Get 20% off your first order with code LYON20 https://www.bodyhealthaffiliates.com/73L4QL3/7XDN2/
3. Bon Charge - Save 15% at https://boncharge.com/ with code DRLYON

Find Leila Hormozi at:

Pre-Order The Forever Strong PLAYBOOK and receive exclusive bonuses: https://drgabriellelyon.com/playbook/

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In this episode, Dr. Gabrielle Lyon is joined by Sohee Carpenter, PhD, to explore the complex intersection of psychology, eating behavior, and resistance training. Dr. Carpenter shares her personal journey from struggling with eating disorders to becoming a leading expert in sports science, offering a unique perspective on why high achievers often struggle with diet adherence.

They dive deep into the science of behavior change, emphasizing that willpower is a finite resource and that true success lies in building automatic, cognitively effortless habits. Dr. Carpenter debunks common fitness myths, including the necessity of "lifting heavy" and the supposed ineffectiveness of circuit training, while providing practical strategies like "habit stacking" and "designing for laziness" to help listeners navigate their own health journeys.

Chapter Markers

- 0:00 - Intro: The finite nature of exercise vs. the 24/7 challenge of nutrition.

- 1:22 - Meet Sohee Carpenter, PhD: Her academic journey from Stanford Biology to a PhD in Sports Science.

- 4:33 - Personal Struggles: Overcoming anorexia, bulimia, and long-term binge eating.

- 5:41 - Cultural Pressures: Growing up with the beauty standards of Korea vs. the US.

- 8:38 - The Fitness Hobbyist: Discovering weights and the "clean eating" trap in 2011.

- 13:10 - The Career Pivot: Choosing Psychology and Fitness over Medical School.

- 17:52 - The Binge-Restrict Cycle: Why trying "harder" and being stricter backfires.

- 21:54 - Defining RMR: Understanding Resting Metabolic Rate as your caloric floor.

- 29:26 - Binge Eating Triggers: Emotion regulation and poor stress coping mechanisms.

- 33:10 - The Freedom of No "Food Noise": Intuitive eating as a learned skill.

- 36:08 - Gentle Nutrition: The "Add, Don’t Restrict" mindset.

- 38:46 - The Willpower Battery: Why habits are superior to brute force discipline.

- 45:47 - Habits and Environment: How to "Design for Laziness".

- 50:00 - Habit Stacking: Pairing new behaviors with existing daily rituals.

- 55:04 - Last Chance Syndrome: The logic of a binge and the "all or nothing" mentality.

- 1:00:13 - Cognitive Distortions: Catastrophizing and the "bird's eye view" reframe.

- 1:04:36 - Dichotomous Thinking: Why black-and-white mindsets lead to binging.

- 1:06:48 - Intrinsic vs. Extrinsic Motivation: Finding a "why" that lasts.

- 1:12:34 - Identity Change: Perceiving yourself as the person you want to become.

- 1:14:27 - Resistance Training for Women: Determining the ideal frequency and style.

- 1:19:16 - National Muscle Health Month: Elevating muscle as a pillar of health.

- 1:21:39 - The "Heavy Lifting" Myth: Using rep ranges and reps in reserve (RIR).

- 1:26:13 - The Circuit Training Study: Similar muscle gains in 25 minutes less time.

- 1:29:44 - Training Fasted: Dispelling misconceptions for women’s metabolic health.

- 1:30:57 - Running while Pregnant: Staying capable and medically cleared.

- 1:33:34 - Final Takeaways: Incremental change and a holistic view of health.

Thank you to our sponsors:

Four Sigmatic - Go to http://foursigmatic.com/gabrielle for a free bag of their dark roast ground coffee (just pay for shipping & handling).

Cozy Earth - Go to https://www.cozyearth.com/DRLYON for up to 20% off!

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