welcome to the muscle expert podcast with ben pakulski one of the world's top
professional bodybuilders and expert on human performance and mindset mastery
Ben dives deep to deliver the strategies of the top experts to upgrade your body
mind muscle strength performance biochemistry and how to become the
upgraded modern man
join us on benpakulski.com to learn the cutting-edge techniques to take
control of your body your brain and create your greatest life
hey what's up ladies and gents muscle expert podcast ben pakulski and today
we're gonna interview dr. Gabrielle Lian she is a fellowship-trained nutrition
and cognition physician she's got her own center called the Ashe Center for
comprehensive medicine in Manhattan and this lady is integrating everything when
it comes to optimizing muscle and you guys are gonna want to listen to this
one because if you like muscle and you like longevity you're gonna love this we
dive on everything as far as hormones training environment mindset and you
know I'm a geek around mindset doctor Gabrielle is awesome she's got an
incredible message ladies you're gonna love it guys you're gonna love it don't
forget to leave us a review and share and I look forward to all of your
feedback have an awesome day and enjoy dr. gabrielle Lyon ATP Labs has a
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I suggest you guys take this for three weeks and then try three weeks off and
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be done with the estro support that ATP's got as well so enjoy that and guys
enjoy the podcast to your greatest life enjoy I couldn't be more excited about
talking to you because you're doing all the stuff that I love like you're
talking about you know obviously muscles and muscle protein synthesis but also
the cognitive aspect which is where my brain is shifting now I love it it's
it's so awesome what do you get excited about that tell me I want to hear about
like what gets you pumped up in the morning so it's really interesting I'm a
functional medicine practitioner I have a practice on 61st and Fifth Avenue in
New York City it's really about optimizing muscle
tissue for people it changes the trajectory of their life right and if
you think about it I mean so you come from a sporting background there is this
kind of trajectory where people are really kind of like young and have a lot
of bravado and it maintained all this muscle and then something happens right
the whole dad bod or whatever and then the trajectory of Aging really part of
that is because they don't do the right things to maintain the muscle integrity
and with the loss of muscle integrity comes the loss of cognitive right it
causes cognitive decline as well you know I did my fellowship at Wash U at
st. Louis yep I did obesity medicine and geriatrics and
cognition so really kind of getting people on track to age well and have a
lot of longevity is amazing what is the cause so from your obviously
research and experience what's causing that degradation of the muscular
integrity to use your term is it just lack of activity is it a hormonal
degradation so there's it's a multifactorial kind of complex issue the
fibers that we typically lose as we age are the bulk fibers the strength fibers
which is why you see people age they kind of shrink there's that natural
inclination to happen but it doesn't have to people tend to work less hard as
they age sure you know the hormonal shift and then also the mind frame right
I know that you're really interested in the mental capacity of training the
individuals mind frame and ability to tolerate hard physical labor and really
having to push themselves also changes you think it's a fear thing because
they're afraid of hurting themselves or is it because they no longer have an
incentive to look and to look great yeah I think that there is that loss of
intrinsic motivation that happens and I think that the society that we live in
it's so easy to become complete then internally complacent unless you're
constantly sharpening yourself you know iron sharpens iron and really the to
maintain the physical prowess and to really maintain that metabolic organ
which is muscle requires a whole different attention as you age I've been
doing a lot of digging lately just kind of personally geeking out about
androgens effect on neurotransmitters and my theory obviously is everyone ages
their mitochondria start to down-regulate and and lose function and
then they're by hormone hormones aren't produced as well and then it goes into
neurotransmitters this massive cascade I think it's just it has to be hormones
right and if we just augment hormones it seems as though our motivation will be
increased because dopamine won't drop and then maybe we'll be more inspired to
Train and just be vigorous and rigorous at life yeah that's absolutely right and
we know that testosterone and estrogens are actually neural protective yeah
so having hormonal balance is absolutely neuro protective it's really this
complex symphony that is extraordinary aging does not have to happen the way
that we experience it right like yeah yeah so what's getting you excited about
you know how are you helping people most cuz I know you're doing a ton with
functional medicine just helping people yeah I did a practice and what's what
are you seeing that's you know moving the needle the most for people and what
are you excited about direction so people come to me for various specific
reasons I see really two groups of people so I see some of the elite
military so seals special operations very specific kind of group and they are
obviously they have muscle mass and really we're looking for metals and
inflammation and keeping their nervous system together and then the other part
of my practice is people with metabolic impairments so you've got women that
have yo-yo dieted their whole life you I have men with low testosterone that are
now kind of transitioning to a higher estrogen state and really when people
come to me it's all about muscle centric medicine so I'm a special
you know I love that term I want you to tell me all about that term because that
I think you're on this this path to literally revolutionize the paradigm of
fitness industry and I'm trying to do the same thing we could talk about that
later but you have you have a very such an awesome focus and I want you to tell
me all about it because everyone deserves to hear about this yeah
absolutely so muscle is you know we always thought about muscle in terms of
locomotion and strength and kind of the architecture of the body but it's
actually the infrastructure it's almost right it is responsible for metabolic
regulation it's responsible for glucose metabolism it's responsible for lipid
oxidation it's anti-inflammatory it's responsible for growth you were talking
about hormones and all of these things so we focus as a society on being over
fat but we're actually under muscled right muscle is actually an organ it's
an endocrine organ it secretes all kinds of things right so you know you have a
cardiologist who's a specialist for the heart a pulmonologist for the lungs but
we have nobody talking about this muscle the organ of longevity and as you age
you have to eat and train in a very specific way to keep that tissue healthy
you no longer contain the way that you did in your 20s and 30s it doesn't work
right I'm loving the message more and more I love it the quiet mmm it's crazy
so you know I do come from a community of functional medicine and then within
that community there is also a lot of vegetarianism and a lot of veganism sure
and what I see right and I'm fellowship trained so I trained at Wash U and st.
Louis I did a clinical research and I did patient care so what we found was
the people that really struggle later on in life were vegans and really strict
vegetarians because we know that bone and all of these things are made of
proteins so that is a long-winded way of saying what gets me excited and it's
really about bringing the truth kind of eliminating the bro science and the
opinion and the emotion and really bringing true facts to the forefront to
help these people yeah you know just watch wait you know
what you don't know can hurt you and especially as you age I feel as though
you're the only doctor that I've come across or the only person that's having
this conversation from a holistic perspective like you're looking at it
from all these angles and that's the way we should be looking at right that's the
way I look at it and I'm like why isn't anybody else having this conversation I
literally think you're gonna be the one that's shifting the paradigm of the
fitness industry because or at least being the catalyst for change right and
making people aware of like hey man you have to take care of this this is you're
probably mean you can argue that which one's your post most important organ but
there it's it's such an important aspect to everything and people are talking
about like you say diabetes and inflammation listenings it's so easy to
mitigate those things just by exposing yourself to a little bit of exercise
yeah so what are the first intervention strategies you're applying let's say we
got a Navy SEAL because that's a really interesting demographic that people are
really diving into right now so someone who's you know high end any type of you
know a Army Navy Marine whatever it is what is what is the first kind of
intervention strategy to help optimize their performance because they're not
just normal people they're looking to be like you know cognitively yeah sharp is
a knife so it's really interesting there's kind of two extremes for my
experience of treating these people they're the ones that are really into
functional medicine and are doing ozone therapy and are very dialed into their
macros and are really really aware those guys are much easier so they're
first-line intervention is really about keeping their nervous system on track
and those guys are meditating so it's really about adaptogenic herbs and then
measuring their vitamin status or their omegas where they need to be where's
their glutathione you know what kind of nutrients are very specific to them and
then there's more of the I don't want to say reckless but the more
rough-and-tumble sure are not so open it's the same thing like in my sport
right you get the guys who are actually using their brain you get the guys who
are just working really hard and both of them make it really far but when you
speak about longevity there's certainly something to be said for someone taking
care of themselves totally and so the first line for the guys getting ready
for buds I just had a patient who just completed buds and then I have an
two Navy SEAL right now that we're really working on doing some of the
basic stuff and that's actually just cleaning up the diet making sure that
the protein and the calories are where they need to be and reducing
inflammatory type things so talk about that because what does that mean like
what types of things are you removing because I think people need to hear that
stuff as much as you and I think it's common knowledge not everyone knows like
hey what we say cleaning up the diet were you're moving to optimize the
nervous function so it's interesting because there's a lot of question as
whether this is bro science or real science but I can only tell you from
clinical perspective that there are a lot of people with gluten sensitivities
and a lot of people with dairy sensitivities it doesn't mean that
they're allergic but it really creates a lot of brain fog because there's kind of
this inflammatory cascade and in my clinic we measure lymphocyte reactivity
so we have one of the original researchers or one of the I shouldn't
say original researchers but a very prominent researcher in the NIH
developed this study called the LRA and so we utilize that when it comes to
sensitivities for all kinds of foods and eliminating gluten dairy always seems to
come up for these people and so really kind of just pulling that back and
putting in high quality protein and less of the package type stuff and high
quality carbohydrates like sweet potato brown rice quinoa really kind of
streamlining their nutrition great yeah so I mean as far as the gluten thing is
it's a it's my argument with people is is it bro science or not I don't know
but 90% of people that I encounter have an issue with it it's not helping you in
any way so just removing it can only be better
could only be beneficial right there's nothing good about it's not like you're
weighing good and bad it's like either it's it's gonna be neutral or it's gonna
be bad so just take it out for most people right not everybody some people
can do okay with it but it seems as though like many lectins anything it's
obviously a dose-dependent type thing and if you're taking too much it's gonna
be affect it's gonna affect you yeah absolutely
so really streamlining the nutrition is is really important and then of course
base fundamentals in terms of getting your
macros right it matters so whether a food is not inherently a bad food
whether it's a ground bison or sweet potato the imbalance of either or you
know really getting you know food is medicine
it's a nutritional science yeah so what you put in your body and the amounts and
the macronutrient ratios completely affect our insulin and your metabolism
and really sets you up for being sharp cognitively or it can also create kind
of cognitive decline in all these inflammatory processes so what's the
ratios are you looking at for optimizing let's say we say a Navy SEAL and is it
how individualized is it or do you have like a starting base baseline where you
say okay you start here and then we'll adapt according to how your body
responds it depends on activity level and weight right lean muscle tissue so
if it's a big guy right I always you know I am definitely you know I was
trained under dr. Donald layman so I always err on the side of high protein
and that's gram least a gram per pound of lean tissue right and then we also
know that you need 30 to 50 grams especially if it's a guy to actually
maximize the muscle protein synthesis because we don't want just a baseline
stimulation of amatory you really want to max out this how much I'm considering
certain interruptor how much e considering sources of protein so
obviously ya know it's huge how much are you a proponent of you know avoiding
pesticides and things like that and how is that playing into their overall
performance at health whatever they can get in is is really important so it
doesn't really matter I mean obviously if it can be organic fantastic but if
not that's okay you know and also I treat a lot of other athletes I have a
race car driver PGA golfer so really kind of the core fundamentals are the
same for everybody high-quality protein we know plant is totally different than
animal protein you know that these protein digestibility scores none of
that matters it really matters about the branched-chain if you're
talking about you know muscle protein synthesis and optimization you require
leucine there's no question about it no one's eating six cups of quinoa you know
to get your equivalent of a chicken breast I know you're going down that
road it's you know so since my exit from body below nanoo I've retired from
bodybuilding for twelve months and I've been eating a predominantly plant-based
diet but I meet with every meal but it's like I eat plants and then just a little
bit of meat a little bit relative to what I was eating in my my body really
create so I've got in the last three months I've had ten people come out and
asked me if I would coach them for vegan bodybuilding your vegetarian
bodybuilding as I'm literally thinking my brain like if we were perfect with
everything could someone be successful as a body meeting we augment you know
BCA's we augment totally essential amino very curious your opinion on that
because obviously your tour and and piqué specialist I'm actually really
glad you asked that question because I think that there are individuals that
have a particular phenotype that can do amazing vegan and vegetarian
I think the percentage of people that can do that well is very small but I
have seen patients be kedo vegan and vegetarian and vegan and do phenomenal
it's really and I think it's a keto vegan yeah the forefront you know I'm
actually just starting to do this I have a good friend Ralph Esposito you should
definitely have him on he worked under Peter D'Adamo and what we're starting to
look at is jeans so you run the 23 years on ancestry and you put it through this
the system called opus 23 and you look at the genetic capacity to handle really
particular feeding particular diets I'm telling you you can be vegan and
vegetarian if and you'll know within your genetic makeup if you can do that
opus 23 giving you the entire renown of your genetic code or is it just specific
to your nutrition so I'm very new to it and I use it very specifically for body
composition optimization and I am by no means an expert in gene translation in
these things yes anybody is yet to be honest like I mean I've been
discussing it actually had dr. Daniel Reardon on who's the guy who created
Fitness genes it really I mean there's obviously think there's the people who
are actually in the lab doing the research and they're obviously experts
but as far as people in the fitness industry I think it's it's so so diverse
and there's so many interactions like you know one gene is signal is coding
for one thing and you get something else that's completely knocking it out of the
so many interactions that I think it's just too new yeah and you know and I've
had other people say that as well they think that it's very new it's definitely
if we can figure out who you know and then of course then there's the clinical
experience of trial and error you've gone more plant-based and feel amazing
I think there's I'm trying to lose muscle to be honest like if I was if I
was not trying sorry that shit sounds blasphemous I know but like I walked
around at 310 pounds for that's it 15 years right so now I'm down to 270 and I
feel like I can run a marathon right so I want I just you know walking around
310 pounds for anyone it's not healthy so I'm trying to downsize a little bit
not try to get smaller just downsize a little bit yeah
there's you know what is it something that I utilized in my clinic is I do
think intermittent fasting and you know fasting mimicking diet for say a week
five days five to seven days is phenomenal I do think I take breaks on
eating protein once you know I would say probably once every eight weeks I go a
week where I'm pretty vegan and very low calorie and I think that there you know
I think it's important to not be so dogmatic in thinking and really being
flexible medically flexible in your mind but there there is some really good
research out there for up elation of all kinds of things to help longevity and
and the body reset hormones everything so giving you my experience and I
thought you want to hear it but when I was as a bodybuilder I was so focused
like most body blows on consumption consumption consumption and my energy
sucked my training started to fade sometimes now like I haven't eaten yet
today it you know once a week all fast most of the day I might have one meal
and my energy the next day you would presume would be depleted or down or my
strength of be down it's actually not in any ways just my body's adapted
and learned how to use the nutrients that I that I'm eating way more
effectively now that I study more about mitochondria I understand why you know
so many people are especially in the fitness industry or anti fasting but now
that I do its massive and I suggest everybody do it I think that's amazing
it's it's the it's the nutritional strategy of the future it's the
intervention of the future mm-hmm so talking about mTOR and ampk because I
know your your big yet you know optimizing this muscle organ give people
most people don't understand the intricate mechanisms can you give a
little bit of a insight into just starting with those yeah well I could
give them the most important the most important pieces that I talk to my
patients about all the time so mTOR signaling is required for muscle protein
synthesis I'm tor signaling they also say is you know causes cancer and all of
these things right and what the biggest trigger of mTOR stimulus is is insulin
so these small feedings of carbohydrates through the day create this chronic
stimulation of mTOR and and that is where you think about cancer and that's
where you think about all of these things as opposed to having a bolus
protein meal which requires a minimum of 30 grams you know two and a half grams
of lucy to stimulate this cascade which this cascade is essentially a growth
mechanism and anything below that doesn't trigger it in terms of muscle
protein synthesis and then you've got of course the high carbohydrate feeding
which is negative in terms of chronic stimulation of amatory synthesis which
they think is related to cancer although i haven't seen any you know complete
evidence of that to be honest that's one of the reasons why I was so adamant
about you know less protein in my diet now and you know even less regular
feedings because for 20 years I was trying to be the biggest human on the
planet I know that I was constantly anabolic m2m torrent or insulin like
constantly so there's got to be some negative I
mean my brain says there's got to be some negative effects to trying to
accumulate that much tissue for 20 years any thoughts so I don't I don't I
totally appreciate that in I've thought a lot about it and I don't think that
that is the issue in terms of negativity I think that when you are then over 40
the chronic stimulation of mTOR becomes an issue but I think when you're younger
it's okay but back to what you're saying in terms of feeding and allowing the
mTOR signaling to reset I think is key but there has been no evidence to link
with cancer in terms of protein and cancer is not true what so you know what
is it about that you know over 40 demographic in your
opinion that says you know we should start maybe not constantly stimulating
him too because between 40 and 60 you know you're really at that window for
things to go wrong oncogenic cancer wise so you really want to limit any kind of
external triggers that could cause that to happen so the multiple protein
boluses you you know you know I don't know if that's true when I think of em
torn I think of cancer I think multiple carbohydrates and
excess calories being the problem because that's actually if you really
think about it the bigger driver of mTOR signaling I feel as though you know it's
so massively to do with mitochondrial function and as long as you're
exercising tell me these people all the time your margin for error with the
nutrition it goes so much greater because if your mitochondria constantly
turning over ATP and constantly functioning properly and have properly
cellular Sinise's doesn't seem as though it's as likely that these cancers things
are gonna happen and when you think about cancer it's really so that is true
exercise is absolutely anti-inflammatory it's the excess caloric load and it's
the excess carbohydrate that's a problem and I think that everyone demonized is
protein and they shouldn't right so via jet it's very agenda driven when it's
kind of like the obvious we're all missing the obvious
it's the excess calories and the excess sugars
when you think about insulin and cancer protein right yeah we shouldn't even go
down the cancer road because that's just gonna be controversial all around so you
said the other demographic that you're dealing with is people with metabolic
impairment so I'm guessing that's a slightly older population or is that you
know what I think metabolic impairment the first person that comes to mind is
like female competitors and I want to go and not to pick on anybody but you I
want to go down the road because like I've worked with so many female
competitors that come to me cuz you know ex coaches secured them up or somebody
else has messed up in their diet or they can't eating now because you know they
get fat or they have to do two hours of cardio
that's massive metabolic impairment and I get tons of women that approached me
on that topic I'm said love for you to talk about that absolutely so we know
with chronic dieting and overtraining you get an elevation of reverse t3 so we
know TSH stimulates the thyroid to generate t4 then t4 is converted in the
tissue to either t3 or reverse t3 so when I measure these women that have had
metabolic derangement usually the reverse t3 is through the roof which
means that the metabolically active aspect of their thyroid hormone is not
working and although I do come from a very functional medicine approach I I
want to get these women out of distress quickly I often put them on straight t3
to help liberate those binding receptors do you think that's the so long term
what's going to be the best strategy to start influencing the decrease in
reverse t3 you definitely have to pull back their training and start to
overfeed them a little bit and that's so hard like it's exactly what I think
right and trying to you know the idea of reverse dieting for people it's it's
such a mind game for people to start saying okay we're gonna train less and
we're gonna eat more and it's progressive
most people have our time and I want to get into the cognitive aspect cuz
obviously that that's also right in your wheelhouse yeah yeah so talking about
the cognitive effects Orser I guess the cognitive intervention strategies with
that so understanding their why why are you doing this
you know ultimately finding something that means more to them than a physical
external experience is really key right so what is the underlying driver of you
know a really kind of understanding how they got where they are leveraging that
perspective and really changing their mind help them facilitate kind of a mind
shift or an aha moment those are the people that get the biggest success
right because we all have to have short-term sacrifice for long-term gain
it's just the way that it is any interventions as far as analyzing female
hormones so like you said your that you're my second female guest and I want
to give the female demographic a really you know valuable tidbit nugget of
information regarding hormone optimization and physique optimization
specific to women because I literally get so many women that are angry with me
that I say you know I always talked to men on my podcast you know I'm a man I
don't want to be the I don't want to claim to be the authority for women
you're certainly an authority for men and women so giving the female
demographic some insights as to how they can up to my thyroid how they can
optimize you know the so many levels are progesterone and estrogen and what
should they be looking at so it's really about if we you can't fix what you don't
test so it's kind of like well how much do I weigh well I don't really know how
much you eating well you don't really know because we're not tracking it so
the first and most important thing that all your women listeners can do is get
good functional testing so my women with meta with kind of any kind of endocrine
issue we do 28-day saliva tests oh wow so you measure you don't just measure
snapshot in time if you're gonna do a blood test it should be the week before
their period but a lot of these women aren't menstruating yeah so you really
want to take a look at what their hormones are doing throughout a 28-day
cycle I have one competitive CrossFit athlete and we've really worked hard on
getting her cycle back and you know we did it through testing and then of
course you want to measure your iodine your an iodine
another great test is a organic acid test and that I'm sure your yeah
absolutely you kind of look at the whole picture you look at all their thyroid
function you look at or moans and then you you kind of assess where they're at
and where they're comfortable 28-day cortisol test is that once a day are you
doing that hormone test okay so explain that to me so I thought I thought you
said it was a saliva test right you said it's a saliva test and it tests estrogen
progesterone really yeah all the estrogens all the progesterone and what
they do through the woman's 28 days and how accurate is a saliva test I'm not
familiar yeah so a lot of the traditional MDS really like blood tests
yeah you know the percent accuracy I can't tell you do know that it is that
it is pretty accurate and institutions like a forum really focus on saliva
testing no fascinating I had no idea that it would be I knew cortisol was
very relevant in saliva but I didn't realize they could test for progesterone
in history so you can and especially I do a lot of hormone replacement and if
you do hormone replacement that is topical it's much better to do a saliva
test unless you know unless they're injecting themselves with something then
you would do a blood test hmm interesting good to know so you're
saying you're doing hormone intervention where does it start for most people what
is the most common one you see is it gonna be you know given people estrogen
you're getting progesterone the most common thing I see is estrogen dominance
okay so their estrogen is just through the roof and they're not making
progesterone so and that's a big thing okay so most competitors go to mail
coaches not that you know we have to talk about competitors but most of them
will go to nail coaches and the coach will say we'll go take Nava Dex go take
an Astros all right can you talk about that yeah so that's it that's a tricky
topic because you know I'm not sure it's necessary I agree that's why we know I
mean from the very obvious nough sub why you are a woman why would you want to do
that right estrogen we need to do something about it you
know give people some really valuable takeaways you know different strategy
rather than having to give so for example calcium D glue great there's
other ways to kind of read the body of estrogens and you're talking about
keeping the best athletes in the world the people with the most longevity have
a balance even if that balance is extreme they can still have a balance of
lower estrogens and lower progesterones right for a short period of time where
they're competing it doesn't mean you have to be so drastic and completing
shutting down a female hormonal system I mean you're gonna be in for a world of
hurt if you're eating things like Christopher's vegetables if you're even
augmenting your progesterone right to balance out that estrogen dominance you
should be able to get lean and as long as you're training and eating well
there's ways that you can do it to protect yourself awesome oh you know I
mean it's the first thing that I would do is I would not use obviously in a
room iudex I would use something like calcium deep blue Krait or dim have them
have surfer's vegetables have them doing infrared having a happy nighttime
nighttime progesterone even low dose naltrexone is an anti-inflammatory helps
regulate the hormonal system so there are other things without that without
something crazy then of course there's the whole visualization and really kind
of programming fix you know what kind of athlete they want to be how are they
seeing success of what they're doing you know that's not something crazy at all
that's the direction that I think the fitness industry needs to go and needs
to start realizing the necessity of that and you know I don't know how much
you've paid attention to the conversations that might have in the
podcast but you know for growing up we're all attached to the external
outcome right we're all attached to the external stimulus the external in is
faster jump higher whatever it is when it comes to physique enhancement and
longevity it's all about the internal response to the external stimulus so I
really believe that you know the visualizations the meditations the all
those things are absolutely necessary interventions if you're trying to create
this internal environment that mitigates stress that allows your body to actually
do what you want it to do it's massive people just are blind to it
absolutely and it's it's really it's key and I think that you're right on that
cutting edge I think you're right and I think that you're having insights and if
if you know through you talking about it in your community really raising
awareness of that that's really gonna push the whole body building that whole
community to the next level it's literally spreading the word and
collaborating with people like yourself who are also thinking on that level and
just tying all the missing pieces together right like you seemed like I
said your take you're looking at every aspect and creating this awesome
internal cascade to optimize longevity optimize muscle function hormone
function and you're doing exactly what everyone needs to be doing and people
need to be listening to you walking into the conversation that you brought up
about infrared saunas that's a I want to talk about that and I'm comfortable you
feel but talking about environmental strategies that people can start
implementing to make the most of their muscles their hormones their longevity
so not just dietary not just training but other other you know to use the
catchphrase bio hacks so I use that's a great question all of
my patients use heat therapy I stick them in a hot sauna the temperature and
they're safe like depends it's either if they're doing conventional sauna it's at
least one 76 mm or so and then if they're doing infrared I'm not sure what
I think that's like 155 but it's really about kind of the waves and that
internal kind of ambient heat what I would I utilize with that is I give them
high dose niacin for lifelessness and flushing what was I dose 500 500 over a
thousand I increment I push them up of course they can have hypertension or
blood sugar issues and it really just opens up everything it sucks
I do it all the time I'm I'm used to it now but when I used to like when I
started it's terrible it's you're so uncomfortable he's sitting there h-he
and burning in the song it's a terrible thing but it's so effective what does
two years I was up to three grams but I'm
but I titrated I started at 500 and I went to yeah I went to 3 grams and so I
mean that's amazing I always use heat therapy and then afterwards I give them
some chlorella or clay I give them some kind of binder beautiful that's yeah
eating anything pre sauna to help their body start to flush toxins just like hey
get in there and sweat it out with the niacin sometimes I give them alpha q to
glue to rate give them alpha cuticle iterate and niacin but nice and it's
really the big one do you have all these therapies in your clinic I do I don't
how cool any thoughts on so you know this is just
coming to mind so my brain and yours is this way too is you know the idea of
getting away from the treatment of illness and disease and bringing people
back to health optimization any focus or opinion on IV vitamin therapy do use
anything do we have a hole in our center we have about 4000 square feet and we
have a whole IV room I do a lot of there's a lot of good evidence for
high-dose vitamin C therapy for anti cancer inflammation I we use it all the
time we go 10 to 75 grams I mean we really we really go for it we had a mole
deduplication Pro you know mole detoxification bags we have everything I
love that so I'm the guy doing the 75 grams of vitamin C I do it about once a
month yeah I mean I've been doing it for years I really feel as though it works I
mean I have I'm gonna knock on wood haven't been sick in five years but and
I feel awesome and I don't recommend most people these
75 grams of I've talked about the mold protocol because most people aren't even
aware that mold exists and I live in Florida and mold is everywhere and what
concerns should people be having around mold some mold is a huge problem I'm
seeing it in my clinic I actually was exposed to it I got really sick it's
this it's the new epidemic mold is definitely you know they've talked
lime they talked about all the stuff mold is the new epidemic I'm seeing
people that for example can't lose weight totally fatigued they're eating
perfectly they're training well they feel horrible they're getting joint
pains they they don't know why they just are completely tanked and after a while
I'm seeing these people thinking like this is just not it's not right I have
them there's a company called real-time labs that mold testing the blood and
then I'm thinking of one girl in particular she is what you would
absolutely think about as health trim lean eating everything perfectly still
not getting better been to for functional medicine doctors I had her
home inspected they said it was one of the worst homes of mold that they've
ever seen terrible I mean just people are gonna get really sick and actually
it creates a systemic inflammatory response so we think go to the doctor
everything's fine you know but the GI system is a complete mess mold is an
issue so that's what's happening is it attacking the GI is attacking
mitochondria from your opinion what is it attacking and what's the first line
of intervention well it's attacking every system I've seen tons of
Hashimoto's patients that are actually underlying mold the interventions you
have to you have to remediate you have to get an air filter you have to move I
will usually put them through detoxification saunas and then IV
therapy so it has vitamin C sodium bicarb taurine B vitamins trace minerals
you have to up regulate the body's detoxification process and then of
course you've got cholestyramine in these binding agents you've had some
pretty successful interventions with people with removing mold yep good yeah
cuz I know that's a huge thing I mean you know we had mold in my house one
here once I'm here in Florida and literally I was like alright tear the
whole thing out we're moving or you taking this whole room out it's it's
legitimately like a scary scary thing especially we've got little kids so you
know a massive concern yeah alright so now I'm gonna pry into your
life how do you train what are you how do you my question is always how do you
work hard so I work hard I try to work as hard as I can every day
I and it's been really interesting so I actually so I was a fitness figure
competitor for a long time and then I started doing Crossfit and then I moved
from CrossFit to seal fit I don't know if you've heard of Mark de Meyer I do
much very well okay Mark's amazing he's a mentor of
mine and I was training for Kokoro and I bowls my hamstring and my hip so it has
been a 80% of bowls right hamstrings so it's been about a two-year rehab process
you ask me how I work hard I've had to really cut it back and I've had to do
I've done PRP multiple rounds of stem cell and I'm at the last stem cell this
will be number four it's still bad I have one more to go when I should be
totally healed so in terms of working hard it's really for me it's about
working smart so I can do I do three met cons a week very short high intense high
intensity and then in terms of lifting it's all about movement for me right now
so tell me about your metcon training rowing right so it's 500 meter rows
under 2-minutes followed in between that's my question what's your time 500
meters then I get competitive with you now or the skeered okay do multiple
rounds of that you know mm-hmm yeah I mean it's so fun but I have to be so
much smarter now terms of healing okay awesome and
nutritionally you talked about doing some some fasting from time to time
nighttime routines that people obviously know sleep is a massive component and
I'm sure you're a big proponent of optimize sleep what should people be
doing to optimize sleep to improve muscle function and longevity well in
terms of sleep having some great magnesium right so you have magnesium
before you go to bed really high doses magnesium malate
magnesium glycinate or magnesium three mate which crosses the blood-brain
barrier those are the in turn there's are the external things that you can
take there's also the internal work which is kind of recapitulation
reviewing your day writing it down identifying the things
that really went well and the things that didn't go so well and reformulating
your day for the next day I love that you bring this stuff up and to be honest
you're the most well-rounded practitioner that I've talked to in the
last five years so congratulations honestly you're doing you're doing
awesome and I love what you're doing I'm gonna send everybody your way anything
you want to tell people about you know one last final thought on what they
should be thinking about to live their greatest life obviously we've talked
about everything from hormone optimization to muscle optimization to
training and sleep and meditation one other one thing you do that you believe
creates your greatness I always review everyday my why why I'm
doing what I'm doing and every action I take that has to be able to fit into
that why why am i this person why am I giving this recommendation why am I
reading this time.this why am i spending time doing this
it has to relate back to my greater purpose which is kind of educate to
educate humanity and help them live well right to be is there's so much false
information how can I help people really take what you need so they can be the
best version of themselves because ultimately we're just investable right
how do they care for their vessel so they can have their highest purpose be
expressed love it we're talking the same language every day this is fantastic I'm
so grateful to have connected with you every L where can people reach you they
can find me on instagram at dr. gabrielle Lyon or my website and that's
dr. Gabriel I'm calm I'm on Facebook I'm just working on that I've been kind of
out of social media for a long time but I there's no other way what is 2018 have
in store for you a lot of teaching so right now I'm going to be doing a lot of
lecturing and teaching and I really need to get my book finished me too are you
traveling around teaching for yourself are you teaching for like you know
February I am teaching for a Charles Poliquin Muscle centric medicine so you
guys should all come to that where's that be me that isn't in Phoenix
that's February 4th then I am teaching for the National I'm gonna be on a panel
of the National spine conference and that's the end of February so those are
the two things that I've got planned right now and then a few other things in
the works how far along is your book um very well outlined very well outlined
and the introduction is is done all right I'm gonna hold your feet to the
fire to get that out in the first half of 2018 yeah cuz I'm doing the same so
how long is your book about the same as you I've actually so I've got two full
outlines you know chapter outlines table of contents kind of thing and one one is
really extensive and it's long so I want to be a long time but the other one just
I'm gonna get done first but that's the problem is I always say you know you
didn't say miss me you have one idea like I really want to do this and the
next week you're like I need to do this too because they need to go ahead and
head so there's a bit to but my objectives to do to in 2018 amazing yeah
yeah I know you better and I'm gonna be the first one to be promoting your book
so get it out there so we can help you promote it it's been so great to connect
and I'm so grateful that for what you're doing so please keep it up and let's
definitely keep in touch awesome thanks so much I see a real hey I hope you
enjoyed that podcast thank you very much for listening head on over to iTunes
right now and leave me a review let me know if you loved it let me know if you
absolutely hated it either way I need to know so I can improve my job and bring
you guys the best information with respect to muscle building health
optimization and building a better person building a better man so thank
you very much to our sponsors which make this stuff possible I love for you guys
to each head over and check out ATP lab comm ATP labs or ATP lab either one
works ATP is a company I've recently aligned with because they have
world-class manufacturing and everything they do is third-party tested and proven
to be what it is inside the bottle that it says it is on the label and you guys
know that's massive and not only that we're getting the best quality
ingredients from anywhere in the world that provides them thank you also to
prime Fitness USA the best equipment for someone looking to build muscle and make
the most of their time I chose to reach out to prime personally they never
reached out to me I reached out to them because I knew what they had and I
really believe in their product and I brought every one of their pieces into
my gym and we still use them every day because you know we're all about mindful
attention to detail we are muscle intelligence we are the ones teaching
the best people in the world the smartest people in the world how to
build muscle in the least amount of time another shout out to gasp and better
bodies for always taking great care of myself and my trainers and my staff if
you guys want to get a discount for guest better bodies head over to bamboo
Kolski comm slash podcasts and check out the show notes from this show and all
the other shows and you can find transcripts there as well so have a
wonderful day upgrade your life stay focused and live
a life of greatness
join us on bid focus keep calm to learn the cutting-edge techniques to take
control of your body your brain and create your greatest life
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woa your topic is so great
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