The Health Blueprint Every High Performer Needs with Dr. Gabrielle Lyon

We're talking about muscle and we're talking about protein. But what I really want is I want to build stronger, more resilient humans. And there is no way to do it without taking care of our physicality.

It's astounding how many people I've seen turn their lives around in six months to a year. And it's all gonna start here. It's not gonna start with what you're doing and what your work is. It's gonna start with how you're feeding yourself, treating yourself, and how you're thinking. Hey, everyone, welcome back to the podcast. If you haven't heard, we have discovered that if we get gloce in the hands of people and they try it, they are hooked for life. So our goal is to get more customers to try glossy. And with that said, we have gone away with our 25 off coupon code and we have upped it to 40%. Yes, we did not see this coming, but we had the realization and looked at our data and looked at our numbers and learned that the people who get to try it are the ones who keep coming back. Our retention rate is absolutely insane. It's so far above the normal market rate because of how good the product is and how good it works. So you can use code happy for 40% off@getglossy.com and today's episode is not just another health conversation. I'm joined by my good friend, Dr. Gabrielle Lyon. And if you know her work, you already know that she is the realest of the real deal. She's a physician, a research driven straight shooter, and truly one of the most passionate humans I know when it comes to helping people build strength, longevity and resilience. She's an absolute role model to me in every way. And yes, on this podcast, we are talking about muscle and protein because that is what she's all about. And it's also what I'm all about. But what we're really talking about is how to become the kind of person who can handle pressure, make better decisions and stay in the game for the long haul. So if you've got big goals, you're going to want to listen to this because it is how to think in order to stick to them. So especially if you're an entrepreneur or high performer, a parent, or honestly, anyone who has felt like things have been a little heavy lately or maybe the last year has asked more of your nervous system, like it like it has for me. I'm telling you, you're gonna wanna listen to what you can do to make everything so much lighter for you. This year, we talk about how to use small friction practices. You're gonna learn all about that and stop overthinking. And if you're in your 40s, I feel like your best body is ahead of you. So no matter what you're thinking right now, if you're like, oh, my God, I'm in my 40s or 50s, and I've totally, like, this is the end of it for me. My best days are behind me. I promise you, you can only get better if you literally do what she's saying. I don't know if you've seen her in person, but, my God, you guys go check her out. I want to get this book into the hands of as many people as humanly possible. So Dr. Gabriel's new book release is January 27th, literally tomorrow. If you're listening to this, it's the Forever Strong Playbook. And this book is gonna. It literally gonna change your life. So if you're one of the first people to screenshot this episode and tag Dr. Gabrielle Lyon and myself in your stories with your biggest takeaway, I will send you your very own copy of the Forever Strong Playbook for absolutely free. That's gonna help her promote this incredible book, and I know that she's gonna change the world with it. So without further ado, let's get started. Gabrielle, welcome to the podcast.

I'm just blinded by your beauty right now.

I told her I have. I have a zoom filter on you guys, but. But I am also going to take that as a absolute compliment.

So.

And it's. And it's recorded now as well, so I am so excited. So I'm going to. I'm going to be, like, part friend, part, like, fangirl for this because, like, so excited to have you on the show, especially now with the release of your second book, Forever Strong Playbook. We both have such a fitness background, and you are like, the epitome of what I even, like, aspire to be as a fitness person. Your knowledge, your wisdom, who you are, how you are, and watching how much you have just literally grown way out of the atmosphere in the last couple years since I even initially met you is mind blowing. But not at all for me, because getting to meet you and getting to see your genius and knowing what you know, it's such a clear and obvious reason. You have to just let. You have to let me do this. It's such a clear and obvious reason why what people see overnight, even though I know you work like an animal like. But people have grass grasped on to what you are saying because it's true, it's real, and it works. I mean, I think all I have to do is go to your social page to see that. But also getting to be your friend and spend time with you, like, you guys, I don't know if you know this, but her and I have masterminded together. I think we've done three, three trips for like full weekends. Deep dive, maybe four. I don't know. Deep, deep dive. We've gotten to see your work ethic, know your beautiful heart, your soul, the absolute passion that you have for this work because you love people. And you know it works. And you know that it is the future of health, longevity, happiness. Everything is tied to your work. So I'm so excited to have you here.

It is really, you know, we were just chatting offline. For those that are entrepreneurs or aspiring authors, there is a level of intensity that continues to tick up as you get closer to launching the product, launching the. Launching the service, launching the website, whatever it is. And our nervous system gets amped up. And I just jumped on here and immediately, probably for the first time in weeks, I just. It gave me a pause and I appreciate that. And I think it also speaks to something else, which again, this is the Forever Strong Playbook. We talk about protein, we talk about muscle, but really it's just an inroad to getting a better version of oneself. And the only way we get the better version of any individual is to go through periods of friction and actually periods of stress and interpret it differently. And this, this playbook is the book that I wanted to write in the beginning. And it starts with the ethos. And I'd love to read it for you, and I'd love to read it for your female entrepreneurs, male and female. I mean, listen, the guys are coming because they want to see how hot you are, but the girls are friendly. The women are coming on here to do some work. So I just want to read this because the reason it starts, and I'll show you a picture. The reason that it starts with an ethos is because an ethos is a shared vision. Aging is inevitable. Muscle is. Is the organ of longevity. Strength is not a luxury, but a responsibility. Through discipline, clear intention, and a collective path of growth, we choose to build bodies and minds that thrive under pressure. We don't train just for performance, but for life. We don't shrink from adversity. We are sharpened by it. We lead with clarity, act with integrity. Strength is our choice. And our standard resilience is our language. Contribution is our calling. We are forever strong.

Okay. It makes me want to cry because. So I'll just share a little bit about where I feel I am, where the people are that we're working with. You know, we work with a lot of entrepreneurs. Like, we have hundreds of entrepreneurs in our masterminds. We worked with thousands and thousands throughout the years. And I think that especially right now, I think a lot of people's businesses struggled last year. I think a lot more people's businesses are, are struggling this year. This is not everybody, but I truly believe throughout my whole entrepreneurship journey, because we have gone up, we've gone down, we've had a lot of money, we've had a little money, we've been freaked out by our bank accounts. Even when people think we have a lot of money, we've invested a lot of money or our businesses have taken a lot of money. The journey of entrepreneurship is unlike anything I've ever experienced in my life. And I know even people who are career oriented people listening to this, even your career has ups and downs. And I'm sure you've had multiple different experiences, you know, having to hop around and be afraid of what your future is. And I really believe the people who understand what you just said and we're going to help them understand and who have a foundation like this are going to be the people who are going to be able to survive and thrive. So life is going to go up and down. And Gabrielle, the only, I swear to you, because this has been a year of more pressure, just growing something I've never grown than I've ever had in my life. And I literally say to my husband every day, I'm like, I don't know how anyone who doesn't have a fitness foundation or workout or know how to eat well, I don't know how they survive this type of pressure that it takes to get to where you want to go. So I actually don't. I believe this component is just as if not more important than learning a skill set or figuring out your strategy or investing in another mastermind. Like, I really believe you also need to be investing in your body.

I couldn't agree with you more. And what you're saying is also very true. So in this playbook, the first chapter is actually how to think. How to think, how to eat, how to move, how to recover. And I haven't really talked about this in depth before, but there is in the how to think section. It's about expanding your Capacity or you need it. It's trying to figure out how you can develop, quote, thicker skin and more capability without doing it under duress. And there's ways to build physical friction, which includes training. There's ways to build emotional friction, which is counterintuitive because one would think that's increasing the stress response. And then there's ways to build mental friction. And again, it seems you would be thinking, well, why would we want to add more friction? Because it's in these small disruptions that you get big change. And for those of you who can see this, there's a big. There's like a hazard here that happens. And then you. You kind of. If you are not adapting, you go below baseline. But if you learn how to adapt, you have a challenge, you go through it, but you come back up to baseline much faster, and you begin to step up even a little bit more and actually build lasting resiliency, which I think, again, what is it that we're building? We're building our bodies and our minds and our legacy so that we can make the world a better place. And it comes from this counterintuitive aspect of adding in small friction.

Okay, I'm obsessed with this because Chris and I have had a version of this. When I say Chris and I, it's only because I've been married to him for so long. I'm two people. It's like 25 years together. We kind of created these theories together. You know what I mean? So. So we. You know, I really started my life in fitness. That was my career. That was my background. That became my identity. And I'm so grateful for it because, like, fitness and health run so parallel to life. It runs so parallel to all these other experiences that I've had that I've. I've kind of been able to have this reflection point to go, wait a minute. This is a lot like in fitness, where if I want to get stronger, I actually have to break down first. Wait a minute. This is a lot like in fitness, where if I want to get to my goal, I can. I can make the challenge even harder, and the goal will come faster. Like, a lot of different things like that, where you have to create your own challenge before you're faced. Before the world kind of faces you with that challenge. And I can think back to, like, being a. Wanting to be a public speaker. And I was like, well, if I want to be a public speaker, but I have massive anxiety. I need to go create these little challenges that. That replicate the experience that I'm trying to have in the future, even though I'm afraid of it. So like many moments of speaking in front of a group of four instead of a group of 100, you know, so I've always been trying to replicate these challenges. So let's, let's dig into that a little bit. What are some things that you have done for yourself?

Oh, gosh. Well, I would say this whole book experiences is been a challenge.

Everything.

You know, I'm a physician by training. There are people that have an entrepreneurial knack and then they're drawn to it. And if I were to ask you, you were a fitness professional but you were always an entrepreneur. I've always been a physician and I would say, you know, what do I do on the day to day? Well, right now, the last month has been all friction outside of my.

You can laugh, but it's, it's real.

It's mostly hilarious and then not really. But if I were to say, okay, well the physical friction for me I've been doing cold plunges. I love it, it's amazing. But it's not always comfortable, especially if it's cold outside. It's not fun. You know, it's amazing. But that's kind of the easy stuff. But then there is mental friction. I'm going to give you an example of what this is. And this is very hard for me. And so I have this, I have a whole list here, but no music workouts. Now, if you know me personally, which Laura you do, I drink a lot of caffeine and I like my music and I like to get pumped up and you might find me at any given point in time doing push ups. I'm that person.

She is that girl.

Like I'm that girl. But that is easy for me. If you take that away. If you take away my ability to listen to loud music, to have some caffeine and to get all, you know, pumped up, that creates a lot of discomfort. If I needed to go and just have some tea and train, this would be difficult. And so this has been one of the things is I'm training with no music lately and I absolutely hate it. And I'm going to give you another, another tip so that everyone can do whatever it is that they however they want to create friction. Now this is delayed gratification. You flip a coin. What do you love to do? You do you love to shop? You're a girl after my own heart. Mm. What if you go and you, you flip a coin heads you get to shop. You walk into that Store, you get to purchase that thing, and tails you don't. So you're all pumped up, you're all ready. You drive to the mall. Let's say you're going to the mall. You're walking Pat. You're walking into your favorite store. But before you do, you flip a coin. Heads, you get to go, and tails, you don't. How annoyed would you be, quite frankly, if you flipped the side that didn't let you go in?

Yeah, I mean, if I'm already there, too, that's really annoying.

And let's say you like to go to Starbucks. Heads you get the coffee, tails you don't. Over a period of time, you're like, oh, this is kind of annoying. And then by the fifth time, you don't care so much. And so there's a level of delayed gratification, not celebrating all of your wins or every win, maybe every thick win. And people will say to me, well, that just seems like you're kind of negative. And the reality is, the best entrepreneurs, and I've been taking care of entrepreneurs since. For over the last decade, and I take care of all kinds of people, but really entre the entrepreneurial spirit. And the best entrepreneurs that I've ever come across are neutral. They never go too high. They never go too low, because what, a beginner entrepreneur. Not even beginner, but I would say a less seasoned entrepreneur. And again, someone could be an entrepreneur for 10 to 50 years, whatever it is. There's a lot of ebbs and flows, and people relate that to be normal, the normal journey of an entrepreneur. But what happens is, because of our physiology, the higher we go, the more amped up we go, the lower we fall. Mm.

I resonate with that so hard. I've gotten pretty good with it now just because I got good with it because I was bad with it. You know what I mean? I got good with it because I was like, whoa, I cannot ride this way. I'm very. I luck. I love a high high. I love a high high. And I used to be really okay with the low lows, but they're. They're too frequent when you're in this business. So they're like, both of them. They're too frequent. And all of a sudden, you can get this very addictive pattern where if I'm not getting it every day or multiple times a day, it's almost like then you get very sad. And so now I've been, for the past quite a few years, just been really trying to approach it. Like you said, I Love. I actually love this exercise because it really does train you to not get attached. Like, you're kind of just. You're allowing the information in without attaching to it, which is so huge for business. Business deals, partnerships, launching a product, thinking you have something and then you don't. That's the ride, you guys. You can think you have something great, and the next day you don't, and you gotta figure out a new path for it. And it's like with those really high emotions, you don't make good decisions. High, high emotions, you don't make good decisions. And low, low emotions, you don't make good decisions.

I would absolutely agree with you. And it's totally predictable, and it's manageable. And the way in which you manage it is not in the big moment, but it's in the small moments leading up and the small moments in between. So, you know, I bet you. And you put on events and dinners and things. Can you imagine, probably the first five, you would get really amped, and then right after. Right after, you might feel a little depressed.

Oh, God. My first event. Gabrielle. Depression for, like a month.

Because that mirrored how high you allowed yourself to go. That depression mirrored how high you allowed your dopamine to drive up.

Yeah.

So as entrepreneurs, it's very common, and it's predictable that as you allow yourself to go high, there is a counterbalancing low. And when we think about what makes entrepreneurs successful in the long run, it's number one, being able to see and think clearly, be very discerning, meaning the right thought leads to the next right action, and then having a level of neutrality and taking away that reactivity so that, you know, as entrepreneurs, you're in it for the long haul, and nothing derails you faster than your health, then depression, then that lull after that big sale or big event. And so if it's legacy that we are after, and I'm not talking about legacy from a financial standpoint, but it's really building into this masterful version of yourself. Must be steady, you must be capable of going at it for the long haul. And that's what adding in a level of neutrality does. And understanding how to think and how to have a framework. We have frameworks for fitness, we have frameworks for food, we have frameworks for business, but we don't have mental frameworks or guardrails on how to think, be discerning, and process information.

Oh, my gosh, it's. I. This is one of the biggest pieces of everything. And I think also for Fitness. I have a lot of friends who have really obviously, being a trainer, too, it's like, in the past, really seeing that the thought process is what just kept messing with people and messing them up and getting them off track. I think far more than I got people to lift. I would talk with them the whole session, like. So I want to kind of chat about that, too, as we roll this into the body portion as well. Some of the most common things that I see are, like, they get on those high highs, or they think that they want to see these results right away, and they're not attaching, like, a bigger reason like this to it. I think for fitness to work and for us to want muscle and for us to eat well, we really have to start to learn how to attach all of these different reasons why we're doing it. What are some of the ways that you have thought about that when it comes to the body, that you're like, whoa. People really need to start thinking in this way in order to show up.

I mean, the first thing is you have to believe that you're worthy of having the health and wellness that you desire.

Yeah.

What we double down on is really understanding. And I'm looking at this. This is. I'll just show it to you. There's just sections here to think about things, but it's the why that you're doing it and then the knowing that you can do hard things and that you can cultivate whatever it is that you're after. But the reason that, I mean, we have to ask, why did I write a how to think section in a playbook that would anticipate would be for nutrition and movement, Right?

Yep.

Well, as a physician, I've seen patients. I finished Medical School in 2006. Each patient would come in with a stack of books of nutrition books of new diet books, of new training books, and the question is, where's the delta? Why is it that they have information, but they can't translate that information into action? And part of it is, I can give you the best product ever, but if you do not have the wherewithal and you have not been disciplined in your thinking, it's never going to happen. And so understanding that there'll be physical, emotional, and mental situations that one will encounter, and that you have to know who you are at your best, and we all know what that feels like. I know who you are at your best. You know who you are at your best. And then you also have to know, conversely, who you are at your worst, because they all show up in various amounts. And there's strategies that we use to cope with when we're at our best and strategies that we used to cope with what when we're at our worst. And again, this is all trainable to being able to understand how we need to be discerning and how we need to move off the ax forward to ultimately what is it that we want. And the body piece is critical. And you, and I'll say this last thing about the mentality is that you use the body to move the mind. Here's what I just. If you imagined just your worst, most stressful day.

Yep.

And just like terrible. And I, I could imagine that for you and I could imagine it for myself. It is a visceral reaction. Yeah. Just get the news. Your face is. You're just like visceral reaction. You cannot pray your way out of it. You cannot meditate your way out of it. You cannot talk to a friend out of it. There's no way out. Do you know those moments I'm talking about?

Feels like you took a chemical cocktail drug and you can't come down.

There's only one way to move off that, one way that I've ever found. Use your body as a tool. Could you imagine getting that information and then going into a cold plunge? There's no way you're thinking about it. Getting that information and doing a max out sprint on an airdyne or a skier or you name it, you couldn't navigate that. There's no way that you would be able to think about all of those things in a moment of max out effort or physical challenge. And so it is our greatest tool beyond health and fitness, beyond all of these other things. It is our ultimate tool for really mental mastery. I just want to mention that because again, it's difficult. Life is challenging. Getting a great mind frame organized is hard. But the body is a tool.

I swear by this. I live this. It's, it's the only way I've been able to be successful at all. A hundred percent. Like so when I was a little girl, I, you know, my, my family's amazing. They're very loving, but they're also very anxious, they're very depressed. They struggled with money. A lot of just kind of negativity, a lot of religious, just heaviness. And so as a young girl, literally, like I remember like 10 years old, I would leave the house and go move my body when I felt anxious, when I felt stressed, when I felt depressed, when, when people were fighting, I would just always go And I'd rollerblade or I'd walk and I would go forever. And it would just completely, like, change my state. And I would think about what I was going to be, what I wanted to do, my hopes for the future. And I did this. I mean, probably my whole childhood, I just went and I moved. And I will tell you, that was the difference between, you know, sometimes you look at your siblings or people around you or your. Your small town. I didn't see anyone else doing that. And looking back, it was like, well, I learned how to change my state, and I learned how to get out of the environment that was causing that particular pain. And I would go move that energy through. And so, of course, today, that's so much of what I do. If I get bad news instead of going to the bottle of wine, which I would love to do. And, you know, I like my, you know, I like cocktails, you know, I like wine. I literally. That can't be my first choice, though. That cannot be my first choice. It has to be, go move the body. Like, literally go for a walk, go to the gym, call a friend while you go for a walk, Go for a run. Yeah. Cold plunging changes your state faster than anything else that I've experienced before. But this is, you know, a lot of people have asked me just advice on, oh, how'd you get to where you are? And I'm like, well, it's these modern.

Things, really good attitude and maybe a handful of cold plunging.

It's. It's these micro moments, Gabrielle, where you're choosing that you're just choosing to move. And, And I don't know what else to tell people, but it's been what has saved me from myself.

I really like that. I don't think people can appreciate that statement. You found something that was very positive, that allowed you to move the needle forward, and I love that. Save you from yourself. We all have these patterns and habits and ultimately our ability to be discerning. And basically what you're talking about is a level of discernment. And I, I have, I put together this hierarchy chart of thinking through things because again, when we think about what is it the outcome? So in medicine, we go, okay, well, like, what is the primary outcome in business, what is the primary outcome in our life, what is the primary outcome we're looking for? I would argue it's freedom. It's freedom. Whether it is. I feel that freedom, physical freedom, financial freedom. It is. It is freedom. It is not being shackled by someone else or something else. It's the ability to move through life. And you know, I'm just going to show you. Do you see this chart? Isn't that pretty?

Yeah. Yeah.

And at the bottom, and for those of you who are listening to this, it's a pyramid. At the bottom is discernment. It's right thought and then right action and then the discipline to be able to maintain that thought or that action and then ultimately the freedom comes. And. And again, we can practice discernment by knowing what is it? What is the outcome that we want? What, where is it that we want to go for you? You build businesses, maybe you pick that one business and then what is that outcome? And being very laser focused on that. And I will tell you, here's the catch. The catch is, as an entrepreneur, you will never go any higher than A, your self worth and B, your physicality cannot outwork your biology. And this playbook, again, we're talking about the Forever Strong playbook. It is a tactical field guide to get people there. And you know me both. I mean, you know me very well and you know me on a personal level. This allows a level of. It's like you're. You know how they say you don't have a. A manual for parenting? Like, you don't.

Yeah.

But here you go. Here's one for your body. I might not have you covered for parenting, but I have you covered for other things. And this book represents the new guidelines. It has the new dietary guidelines, it has all the information that someone could take to be able to implement very tactically.

I love it. Because it's not the way that you have it laid out to you guys. It's. It's like such a guidebook with photos, with pictures, with questions. And I love the fact that it starts with the thoughts and that you have the spots to ask yourself all of the questions, which, by the way, I know I literally can't get off it. I'll get off it in a second. But the think part is so important, I'm telling you. Owned a gym for a very long time, had a lot of clients on the, like, the online space too. It all came down to what they were thinking and their environment. And if they were capable of kind of changing those. Those two. Not kind of. If they were capable of following through and figuring out how to think and change those two things. There are so many challenges to business that I don't want starting to be one of them for you. And when you want more, when you're starting a business, you need Northwest registered Agent because you get access to thousands of free guides, tools and legal forms to help you launch and protect your business. And it's all in one place. You can build your complete business identity with Northwest today. Northwest Registered Agent has been helping small business owners and entrepreneurs launch and grow business for nearly 30 years. They're the largest registered agent and LLC service in the US with over 1500 corporate guides. Real people who know your local laws and can help you and your business every step of the way. You can sign up for free account to begin managing your business hub with lawyer, drafted operating agreements with bylaws, resolutions, membership certificates, bills of sale and more at no cost. Northwest makes life easy for business owners. They don't just help you form your business, they give you the free tools you need after you form it. Like operating agreements, meeting minutes and thousands of how to guides that explain the complicated ins and outs of running a business. And let me tell you this is life changing because I had no idea idea how much went into this. So don't wait. Protect your privacy, build your brand and get your complete business Identity in just 10 clicks and 10 minutes. Visit www.northwestregisteredagent.com, earn free and start building something amazing. Get more with Northwest registered agent@www.northwestregisteredagent.com Are you ready to take your business marketing to the next level? Meet Brevo, the all in one marketing and CRM platform built to help you connect with customers, boost engagement and grow your business smarter. With Breville you can manage all your customer interactions in one place, nurture leads with their built in CRM, reach your audience through email and SMS and keep them coming back with powerful automations. But here's where it gets really exciting. Meet Aura, Breville's AI Assistant. Aura helps you craft smarter campaigns by suggesting personalized content, optimizing send times and even analyzing performance data to help you improve your strategy in real time. It's like having a marketing expert on your team 24, 7. And of course Breville offers advanced analytics, seamless integrations and AI driven personalization. Everything you need to create multi channel campaigns that hit the mark every time. Get started for free today or use code HAPPY50 to save 50% on starter and standard plans for the first three months. For an annual subscription, just head to www.bravo.com happy and take your marketing further with Bravo and Aura. Too many people finish their workday feeling frustrated, drained and unfulfilled. I know that. I have experienced that myself. And the good news is it doesn't have have to be this way, and you don't need a new job to fix it. Patrick Lencioni, author of the Five Dysfunctions of a Team and more than a dozen other bestsellers, created the working genius assessment to help you pinpoint the kind of work that gives you energy, the kind that lights you up, and it also shares the kind that drains it. So over a million people, including me, have taken it and completely changed how I lead and show up every day. If you're a CEO, an entrepreneur, or someone who just wants to level up in business and in life, working genius is going to give you the clarity and confidence to operate in your strengths and find greater joy in what you do. Because confidence isn't pretending to be good at everything. It's knowing where you're truly gifted. Take the working genius assessment today and get 20% off with code earn@workinggenius.com that's working genius.

Com.

You'll be glad you did it.

I'm going to say one more thing. I'm just going to throw this out there because, again, you mentor a lot of people. People change, and there's always an ability to get better a hundred percent. Now, you know, the entrepreneurs that come into your group, I bet off the bat, you know, who's going to be able to be successful. I mean, everyone's going to be able to be successful. But I bet there's a handful of attributes or characteristics that these people have that you're like, you know what? She's going to be able to. She's got it. Do you know what I'm saying? I. I do, and I don't want to say that, you know, because we all have to work for it. I mean, we do. The reality is, is we all have to work for it. But there is definitely a level of capacity that people have. And I guarantee you, everyone listening to this or watching this can develop that whether they have it naturally or not.

I agree. There's a lot of. There's a lot of verbiage. There's a lot of things they say off the top. There's a way that they carry themselves. There's a way that they, you know, if I'm in a space with them for a long time, the way they choose to move, the food that they choose, there's so many components that go into it that I can see, like, oh, this person is going to go faster or have a better chance because this person still needs to learn how to think, how to make decisions, how to show up in the room. And so there's absolutely like, there's a set that, if I were to write them down, I could tell you exactly what those are.

It's cultivatable.

Totally.

It's cultivatable. And so, you know, I think that understanding that piece, how to think is critical. And then, of course, how do we take care of our body? And, yes, you know, how to eat and how to move are both critical. Happy to talk about either. Because, listen, as an entrepreneur, you cannot be held hostage to your own physiology. You cannot outwork your biology, and you cannot outsmart your physiology. So you have to become very anchored in a good plan and program to be able to move the needle forward, just to be able to function and to think while it's. It's critical. And, you know, when is this coming out? This is coming out soon, right?

Like, as soon as we can.

I gotta tell you what a good friend Lori is again in our tiger ring. I'm like, ladies, I'm really behind on being able to bring this book to the world, and it's really important, and can you help me? And we are Thursday afternoon on the Tuesday before the book launch, and here you are showing up for me. I am just.

You do the same for me. This is what we do. This is literally what we do. And. And this is needed, and it's important. So I'm grateful for you for doing the work so that I can just show up and have the best conversation with you. So I. I want to dig into the movement part and the food part, because I think a lot of people are absolutely overwhelmed by what to do, because now that we have social media, I'm like, oh, okay, so I shouldn't be eating anything because even the healthy food is bad. I'm not in that frame of mind anymore at all. But I think when people don't have. I'm a pretty. I'm probably even more. Way more open than you are, Gabrielle. Meaning, like, for food choices. But with that said, what I. What I want people to hear is, can you. Can you tell us a good spot to start that doesn't feel overwhelming? Because, you know, when you're already doing projects and you're already going for the big thing? It's like, my brain sometimes can only handle so much. And I'm like, okay, I know that this is the top of what I should be doing, but can you kind of tell me the bottom of what will. What will work as well?

Yes, and you make a really good point. When you are overwhelmed, it seems like there's no cognitive capacity. And so what I Did is I designed a plan that you don't have to think about just visually on your plate. I mean it's not going to get any simpler than this. Are you ready? Are you ready for it? It is a food that is broken into thirds. That's it. Protein is your focal point on the bottom. Dietary protein, everything has protein in it now. Even Starbucks coffee, which is hilarious. Dietary protein, it can be animal, it can be plant based. Just get your protein in. Obviously I love animal based proteins. This is chicken, beef, fish, egg, yogurt. One third of your plate is protein. 1/3 of your plate is fruits or vegetables. And then if you're training, one third of your plate is starchy carbs. That's it, no thinking. And the entrepreneur is like, oh my God, I don't have time for this. I'll take it down another notch. If you don't want to look at your plate, totally fine. But what you have to do and, and this is really important because this is a non negotiable and you have to get the food piece right. And I'm not talking about anything to do with aesthetics. Looking good has nothing to do with that. We do have to get the food piece right because it's what powers your brain, it's what powers your ability to actually do the work that you need to do. And what I want is I want no less than a hundred grams of protein. Start. 100 grams of protein could be a whey protein shake with you know, 20 to 50 grams in one sitting and then another protein shake. Just get a hundred grams of protein. And I bet you, I bet you your world changes. Simplify, that's it. You prioritize protein, you eat whole foods where places are. I'll wait to see if you've got questions for that. But like instead of spaghetti and meatballs, it's meatballs and spaghetti.

Totally that. So that changed my life and I am such a protein girl. And so I actually we'll see if this is right or not. But I have an unlimited protein. Like I can have as much like as much lean protein as I want in one sitting, which you tend to not want a massive pile of protein. So I'm not too concerned about it. But that, that thinking changed my life. I was like, I'm never going to measure my protein because I meaning like I'm going to eat a lot of it. And I bet I settle around the 50ish gram, maybe sometimes 60 grams of protein in one to two meals per day. Because I was like, well if I can Eat unlimited healthy protein. It doesn't leave a whole lot of room for other things. And if you. If you kind of, like, eat it a little bit slower, once that protein hits your stomach, you're like, damn, that's. That's a lot of food. Like, that's some dense food. So that actually really changed my life, like, years and years ago, where, you know, I think in the beginning it was important for me to learn nutrition and measure and do all the things, but I became a slave to it, and I wanted to, like, be free of that. So I was like, okay, how should I eat? And it was like, okay, well, unlimited veggies and unlimited lean protein and then just kind of watch your starches. And. And that actually changed the game for me. And so I'm a huge protein. Girly. I'm 45. I have a ton of muscle. Like, honestly, I like my body more now than I've ever liked it. And it's like, it is truly, because I have been a consistent lifter three times a week. Sometimes it's heavy, sometimes it's lighter, but it's always weights and lots of protein.

It is transformative because here's why. Are you ready? People are gonna get this. When you don't think about your body, you have freedom. If you are freedom. I spent so many years thinking about my body composition. Oh, my God.

Same if I.

And I have never shown these photos before, but I think I should now. You know me, for those of you don't, I'm a lot of mouth and a little person. Five foot one, maybe a buck ten. And I have photos of me. I was 145 pounds, and I should really start to share. And I was consumed. I was consumed with food, I was consumed with weight. And I spent so much of my life not being able to be present. You know what I'm talking about?

I lived that way. And it ruins your life.

It ruins your life. It's not. It doesn't have any. There's no freedom. And so if you prioritize dietary protein, you know, there's a lot of discussion about these GLP1s. One of the reasons they work is they increase satiety, meaning you're full longer. And also it slows gastric emptying down. But more importantly, is it, quote, almost augments your willpower. You. You don't have this desire to eat the cupcakes or the cookies that are at the office or any of those things because you're just not thinking about it. It quiets the food noise.

Yeah.

Dietary Protein does that. Again, you probably have structures in your business. You wake up, you go through email, you do X, Y, and Z. This is no different. You wake up, you have your protein shake, you brush your teeth. And what it does is it's again, it's not even about aesthetics. It's once you have your dietary protein, you're hitting those essential amino acids. You guys don't care about what that is. Your group might need. I'm sure they know. But it's essential nutrients that you need that you cannot make, that help with brain function, help with neurotransmitters, help with gut health, all of these separate things. But if you anchor that first meal right, you don't have to think about the rest, and that becomes critical. Again, it's how do we have good brain power, how do we have good strength, how do we have more freedom? And how do we teach ourselves to be discerning, meaning, focusing on the things that matter and being able to turn away from the things that don't?

And, ladies, I've been doing a lot of research because of glossy around things that you need to make your Botox work, your sculpture work, to look younger, to have, you know, muscle in your body and in your face. Like, there's muscles in your face. We need amino acids for a lot of those things to work properly. So don't waste your money if you're not getting your amino acids. Truly, like, it's such a game changer.

It's. It's critical. It's a critical part of health and wellness, and you need more of it as you age. You don't need, like. And it's the most important essential nutrient. And also, you know, you've heard this message to go more plant based, and it's not the right message. And the evidence doesn't support that. And what ends up happening is then I get these women in my clinic that for the last seven years have tried to go more plant based. And when I say plant based, there's not. The best of both worlds is plant and animal. I was plant based for many years until my hair started falling out, teeth got weak. And then you waste so much time. And really, the goal of this playbook is there's a lot of different ways to do things right. And it teaches you if you want to be more plant based, okay, but here's the way to do it so that you don't have to think about it. And so it's not all consuming.

What's missing. What's missing in the plant base that is different than an animal. And can animal also just be fish.

For or what a great question. Yes. Plant and animal sources of protein Plants. Many plants have all the essential amino acids, but the volume at which you would have to consume them are much higher. Meaning if you like quinoa, you know, when you go to New York it's, you go to these, this fresh press or whatever it's called and it says these little quinoa bowls and it's like here's your, you know, your protein power. But it would take 6 cups of quinoa to equal small chicken breasts.

It's gonna be real bloated.

Exactly. And it's very misleading. And the other aspect of it is that the protein in plants is typically bound to fiber the whole and a lot more calories. So for example, if you're gonna have a cup, two cups of beans, that's a lot more carbohydrates. Therefore, if one is going plant based for their quote health, I would advise against it. It if it's for a moral reason then you know, we'll, we'll figure it out. But if we're talking about nutrient density, which means how many vitamins and minerals are in, you know, and macronutrients in a serving, animal based products are very nutrient dense. It has high quality B12 and zinc and iron. Most women of childbearing age, many of them suffer from anemia. That or if you're getting your period. And so how do we choose a nutrition plan that meets all of our needs so that we feel great and have more energy and age? Well, this is why it becomes so important to your original question is could it just be fish? It could just be fish. Again, we're looking for B12, zinc, iron. Those are not very bioavailable in plants. And again, we just have to think how do we design a diet that's supports what we are doing?

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Okay, we're talking about muscle and we're talking about protein. But what I really want is I want to build stronger, more resilient humans. And there is no way to do it without taking care of our physicality. Period. End of story. Muscle is the organ of longevity. It is also the tool for self mastery. And there is going to be a moment where you don't get to use that anymore. And while we're talking about all these other things, what we're really talking about is having a collective vision of building a stronger, more resilient human so that they can go out and you can go out and do better work. Do the hard thing. It's worth it. Small friction, big change, nutrition. You don't have time to be confused. We have to lean in to good scientific evidence in a way that is off our plate. We're not thinking about It I don't want you to everything about protein or everything about your training. Again, I want you to know what you have to do and to go out and execute. And from the body perspective is there's no way around resistance training. A stronger, faster body is a stronger, faster mind. A large portion of the brain is designed for movement. If you want to think fast and be a better entrepreneur, you have to be able to move fast. Two other things, ladies, you're not going to get bulky. No. See my toddler and each other for the last seven years, I'm still trying to get bulky. And you've lifted weights your whole life. Don't say that. You haven't. You've lift luggage, you lift groceries, you lift suitcases, you lift in your house, you're lifting. You lift your dog, you've lifted weights your whole life. Strength is a responsibility. It's not a luxury. And there are many different domains of strength, but it does start with this foundational architecture of the human being.

Oh, my God. Amen. I. I feel like sometimes it's so funny I can kind of get away from that message, but I'm living that message. Does that make sense? Like, that is so important to me. I live it, I wake up with it. I know how important it is for me to do all of the work that I do, even, even this podcast, like all of the things to have the brain space, to be able to have the consistency, to like myself enough to continue on and find new things to be, you know, interested in and like go out in the world and continue to believe that my life is still in front of me at 45 rather than behind me. Like, if I didn't have fitness and health as a foundation, I think I'd be a very different 45 year old. I don't think. I know because this is a really interesting place for people and anyone listening who's around this age group. I'm finding this is a really unique age to be right now. And I think a lot of people are feeling like life is behind them, like their best days are behind them, like their best body is behind them and they're feeling really hopeless. And this everything that you just said is how I live my life. And I want to live it even more that way because now I'm even more passionate because I know you and I get to hear this message all the time. But that is the difference between feeling like life is starting to be over and that we are just getting started. And I don't care where you are listening to this if you feel. Maybe you do feel hopeless, maybe you do feel like it's too late. It's a astounding how many people I've seen turn their lives around in six months to a year, like, absolutely flip it on their heads. And just the fact of eating the way that you have in your book, which I highly recommend getting so you can really understand it, because I do believe there's an anchoring that happens in understanding that will help you do it. Like, you can listen to the podcast, but once you read the book and you learn, learning anchors the why, like, so deeply with nutrition, and you go, oh, wait, I'm not just eating because I want to look good. I'm eating because I'm going to. This is giving me this serotonin or dopamine or muscle or what. Whatever it is that you learn about that anchors you, and it's going to give you this whole other half of your life that maybe the best half hasn't even happened yet. And so I believe by you making stronger humans, Gabrielle, I mean, it just makes. It makes everybody better. It's. It gives hope. It's happier. It's like there's so much out there for. For people, and it's all gonna start here. It's not gonna start with what you're. What you're doing and what your work is. It's gonna start with how you're feeding yourself, treating yourself, and how you're thinking.

I couldn't agree with you more. And I've seen it in action again. This is. People be like, oh, you know, I'm here to. To learn business. And I would say, yes, absolutely, you are. But there is no way around this piece. It. It's actually the path. This is the path. So I'm just so grateful that you're up for chatting about. And I promise, I promise you guys reading this book. If this book was the book I wanted to write, it has recovery tools, which, by the way, friends, recovery is not a hot bubble bath. It has hot protocols, ice protocols, cold protocols, recipes, which, by the way, are amazing. And they're easy because I'm hands down the worst cook you've ever met, ever. And I just know that this book is gonna. It's gonna change people's lives because there's so much science out there and so much information. But this is the field guide manual out of it. And you know me very well. I do not see that. Like.

No, you really don't. And it's really, really amazing. Okay, so I want to do a Book giveaway. So I'm buying for the first. For the first people who share this episode, tag Rgabrielle Lyon and say the biggest takeaway from this podcast. We will send you a book. I will buy up to. We'll do the first 10 people who do it. So make sure you tag you guys and then I'll send you a book. Okay? So grateful for you. What else should they know? Any last words?

We take patients Strong Medical. You can learn all about it@doctor gabriellion.com and depending on when you're watching this doctor gabriellion.com playbook, we've got a ton of free giveaways. We have an amazing telehealth practice called Strong Medical. I have a great podcast called the Dr. Gabrielle Lyon Show. We talk to all the world leading experts on various health topics. And yeah, you can find me on Instagram and only fans. I'm just kidding. I'm not, I'm not. There's also nothing wrong with that, but.

I was like, did you put your feet on there or what?

Yeah, it's actually like biceps.

It's just biceps.

It's my hands.

Yes, great.

But I. I believe that I can change the world, but I don't believe I can do it alone. And I believe that we collectively can.

And you already are. So fun to watch you on your mission and all of the crazy things that you have already been able to do in the last couple years that I've even known you. So I'm so grateful for you and you guys. Again, just for that giveaway, give her a tag. Give me a tag as well. At Lori Harder, so I can see it, so I can track it. And all you have to do is take a screenshot of this podcast that you're listening on, upload the screenshot with her tag with the biggest takeaway from the show, and I will message you, get your address, and send you her book. All right. I'm so grateful for you. Thank you so much for coming on.

Thank you. Love you, friend.

Love you, friend.