#1 Secret to Aging Well w/Dr. Gabrielle Lyon! Get Fit, Prevent Disease & Future-Proof Your Body

What this episode is about

Dr. Gabrielle Lyon reveals that the key to aging well lies in prioritizing muscle gain over fat loss, emphasizing that building muscle is essential for improving energy, metabolism, and overall health. She advocates for a science-driven approach to strength and longevity, positioning muscle as a vital organ for maintaining resilience and vitality throughout life.

Key takeaways

• Forget fat loss—it's all about gaining muscle. Strong muscles mean stronger bodies and longer lives.
• Dr. Gabrielle Lion champions 'muscle-centric medicine': the lazy, overlooked secret to aging gracefully and energetically.
• Obesity epidemic? More like a midlife muscle crisis. Strength, not weight, should be our new health mantra.
• Skip the fad diets and focus on protein; muscle is the true fountain of youth in the aging game.
• Wondering why you're not losing belly fat? Start lifting weights—your metabolism will thank you for it.

Who speaks in this episode?

• Jamie Kern Lima (Guest) · 38 min speaking
• Dr. Gabrielle Lyon (Guest) · 25 min speaking

What is discussed, and when

1. 0:00 – 10:00: Dr. Gabrielle Lion, Jamie Kern Lima, The Forever Strong Playbook, Forever Strong
2. 10:00 – 20:00: Worthy, The Forever Strong Playbook, Forever Strong, PCOS
3. 20:00 – 30:00: Worthy
4. 40:00 – 50:00: Worthy
5. 50:00 – 1:00:00: Jamie Kern Lima, Dr. Gabrielle Lion, Forever Strong, Worthy
6. 1:00:00 – 1:03:25: Worthy, Dr. Gabrielle Lion

Notable quotes from "#1 Secret to Aging Well w/Dr. Gabrielle Lyon! Get Fit, Prevent Disease & Future-Proof Your Body"

• York Times best-selling author of Forever Strong, a new science-based strategy for aging well, and the brand new book out now called The Forever Strong Playbook, a six-w week…

  about The Forever Strong Playbook · at 1:58

• Whether today you're listening for yourself or because someone that you love shared this episode with you, I want to welcome you to the Jamie Kern Lima Show podcast family.…

  about Jamie Kern Lima · at 2:46

• Jamie Kern Lima, Dr. Gabrielle Lion, welcome to the Jamie Kern Lima show.

  about Dr. Gabrielle Lion · at 4:29

• Female audience and fertility is a really big problem for people PCOS which is polycystic ovarian syndrome and I know a lot of people have heard about it is one of the number one causes of infertility.

  about PCOS · at 11:55

• Imagine a life with zero self-doubt and unshakable self-worth. Get your copy of Worthy, plus some amazing thank you bonus gifts for you at worthybook.com or the link in the show notes below.

  about Worthy · at 20:59

Who and what is mentioned in this episode?

People

• Dr. Gabrielle Lion — Person · Main guest · 7 mentions · first at 0:51
  Primary interview subject explaining her muscle-centric framework for longevity, metabolism, and disease prevention, and discussing her new book/program.
• Jamie Kern Lima — Person · Host · 5 mentions · first at 2:51
  Hosts the interview, frames the episode around self-worth and behavior change, and positions the guest’s muscle-centric approach as a mainstream health message.
• Melinda French Gates — Person · Referenced public figure (intro montage) · 1 mention · first at 3:47
  Mentioned in the intro montage as a notable figure associated with the host’s interview style/impact, reinforcing the show’s prominence.
  When I look into Jaime's eyes, I feel like I am on some other cosmic level with her. I could see the light around her. She's infused with light. Imagine overcoming self-doubt, learning to.

Books & papers

• The Forever Strong Playbook — Book · Primary recommendation · 3 mentions · first at 2:05
  Dr. Gabrielle Lion's new book, providing a six-week science-based plan to improve health and strength at any age.
• Worthy — Book · Referenced work · 18 mentions · first at 14:14
  Jamie Kern Lima's book on self-worth and transformation, mentioned in the context of personal development and health.
• Forever Strong — Book · Referenced work · 4 mentions · first at 2:00
  Dr. Gabrielle Lion's New York Times best-selling book on aging well, mentioned as part of her body of work.
  Build strength, vitality, and confidence at every age. She's also the host of the Dr. Gabrielle Lion Show podcast, the New York Times best-selling author of Forever Strong, a…

Companies & orgs

• Institute for Muscle Centric Medicine — Company · Business focus · 1 mention · first at 1:25
  Founded by Dr. Gabrielle Lion, focusing on the importance of muscle in health and longevity.
  Longevity, and aging, and the founder of the Institute for Muscle Centric Medicine. She's known for her groundbreaking message that muscle is the organ of longevity and that…

Concepts & topics

• PCOS — Concept · Key argument · 1 mention · first at 12:04
  Discussed as a condition that can be impacted by the health of skeletal muscle, relating to fertility.
• Navy SEAL — Concept · Referenced expert · 1 mention · first at 1:39
  Mentioned as part of Dr. Lion's clientele, highlighting her work with high performers.
  The organ of longevity and that our so-called obesity epidemic is really a midlife muscle crisis. She's worked with Navy Seals, Olympians, and some of the highest performers in…

Places & events

• Texas — Place · Headquarters · 1 mention · first at 2:35
  Location of Dr. Gabrielle Lion's practice, mentioned as part of her professional background.
  And what are the true needle movers when it comes to aging well and feeling your absolute best? Dr. Lion has flown in from her busy practice in Texas to be here with you and me…

Full transcript with timestamps

0:00 What is the number one secret to aging? Well, that is so easy. It's I have tried every diet under the planet since I was probably 14. I mean, I And of course, then you just yo-yo back. Nothing works. All the things. And one of the things you say that I think is really impacting so many people is that so many of us are focused on losing fat when really so many of our issues would be solved if we actually just focused instead on gaining muscle. Yeah. Do you want to sharpen your mind, strengthen your body, and learn what really moves the needle when it comes to aging well?

0:42 Do you feel like you've tried so many things that aren't working and wish your energy was higher? Your body was stronger and your metabolism was faster. Dr. Gabrielle Lion, one of the most compelling science-driven physicians who's redefining what we know about strength, aging, resilience, and human potential, is in the studio today, and she is sharing the number one secret that you can do right now in your life to age well, optimize your weight, futureproof your body, and so much more. Dr. Gabrielle Lion is a boardcertified physician, one of the leading voices changing how we think about health, longevity, and aging, and the founder of the Institute for Muscle Centric Medicine. She's known for her groundbreaking message that muscle is the organ of longevity and that our so-called obesity epidemic is really a midlife muscle crisis. She's worked with Navy Seals, Olympians, and some of the

1:42 highest performers in the world. And she brings that same science-backed approach to helping everyone, especially women, build strength, vitality, and confidence at every age. She's also the host of the Dr. Gabrielle Lion Show podcast, the New York Times best-selling author of Forever Strong, a new science-based strategy for aging well, and the brand new book out now called The Forever Strong Playbook, a six-w week science-based plan to sharpen your mind, strengthen your body, and get healthy at any age. How much protein should you eat? What about a fasting window? Will you get too bulky if you start lifting weights? How can you really lose belly fat and ignite a sluggish metabolism?

2:30 And what are the true needle movers when it comes to aging well and feeling your absolute best? Dr. Lion has flown in from her busy practice in Texas to be here with you and me today and I am so excited for this conversation. And whether today you're listening for yourself or because someone that you love shared this episode with you, I want to welcome you to the Jamie Kern Lima Show podcast family. Thank you so much for being here and can you take two seconds and do me a favor? Please hit the subscribe or follow button on the app you're listening or watching on.

3:05 Thank you so much. It truly means so much to me and you can get inspiration into your inbox from me for free. Just join my newsletter community at jamielema.com. Also, this incredible podcast episode today, it's not just for you and me. Please share it with every single person that you know who might need some inspiration today or perhaps a boost in their health or their self-belief because what you're about to hear can truly impact mine, yours and their lives too.

3:36 Welcome to the Jamie Karn Lima Show. Oprah, how have you defied the odds? Her show is unlike any I've ever done.

3:47 A revelation. When you listen, it feels like a hug, but your brain and your spirit and your heart is like, "Wow, Melinda French Gates."

3:57 When I look into Jaime's eyes, I feel like I am on some other cosmic level with her. I could see the light around her. She's infused with light. Imagine overcoming self-doubt, learning to believe in yourself and trust yourself and know you are enough. Welcome to the Jamie Kern Lima show.

4:18 Jamie Kern Lima is her name. Everybody needs Jamie K Lima in their life. Jamie Kern Lima.

4:27 Jamie, you're so inspiring. Jamie Kern Lima, Dr. Gabrielle Lion, welcome to the Jamie Kern Lima show.

4:36 Thank you so much for having me, Jamie. It's great to see you. I am so happy you're here. And whether you are listening and joining us right now and you love working out and love health and want to take it to the next level or you're like me and you really don't like to work out and you but you want to be healthy, you want to feel your best, you want to feel vibrant, you want to be there for your kids or your grandkids or just to enjoy your best life. This conversation is going to be for you today. It's science-based, sciencebacked, and I have to say amongst the scientific community. You're always in there with all of them and and and leading the charge in all this conversation, but you are also starting to take mainstream by storm. Um, and I just I'm so excited because I think that there's so much misinformation out there. There's so much noise out there.

5:28 There's so many people, you know, selling this and that. And a lot of people just really want to know and a lot of people don't have enough time with their doctor in the room and they really want to know what should I be eating? How should I be exercising? What moves the needle? Why am I not losing this fat? Are GLP1's great? What else do I need to know? So, we're going there on all the stuff. I just adore you and I've had the gift of getting to know you outside of all this and I'm very, very grateful for that. I'm excited for your new book. I'm going to take this six week challenge. I'm going to do the Forever Strong playbook six week science-based plan and then I'm going to be able to share what happens and I'm someone who does not like working out.

6:09 So, okay, welcome to the show. I love you. I'm so happy you're here. And the very first question is just right off the top. What is the number one secret to aging? Well,

6:22 that is so easy. It's have healthy skeletal muscle. That is what is skeletal muscle for someone who's like skeletal muscle, muscle, what does that mean?

6:33 Skeletal muscle is the only organ system you have voluntary control over. And when you think about muscle, people often ask, why do you say skeletal muscle?

6:42 Yeah. Well, there's smooth muscle like when you have a baby, the uterus, there's cardiac muscle, which is muscle in the heart. And then there's skeletal muscle, which makes up 40% of your body. And we have cognitive control over that organism

7:00 which is the muscles we see. Exactly. Our biceps, our abs, our quads, the things that we see is our skeletal muscle. And you say that's the number one secret to aging well. And can you share why?

7:12 Yes. You know, for the last 50 years, if we think about the landscape that we're in, we have been chasing novelty diets. the Lucky Diet, which is, I don't know, 1920s, 1940s, people were smoking to be thin. The grapefruit diet, I'm sure you've heard of that.

7:30 All of these different novel diets. But at the end of the day, humans are designed to eat in a particular way. And we don't have to chase novelty anymore. There are great foundational information that we have.

7:45 We have these innovative ways to make our body better. and skeletal muscle is the key to that. You know, um with this obesity and weight epidemic that we've been chasing, I I think it's the wrong aspect that we've been looking at for health. It's not about an obesity epidemic. It really is about the health and wellness of skeletal muscle because even if we think about being jacked, you know, you were saying it's the muscles we see,

8:14 it's so much more than that. It is really our metabolic focal point for metabolism. M well this is really big and why I think one of the many reasons your work has started to sort of explode and take on mainstream is because I mean I'm a person I have tried every diet under the planet since I was probably 14. I mean I and of course then you just yo-yo back nothing works all the things. And one of the things you say that I think is really impacting so many people is that so many of us are focused on losing fat when really so many of our issues would be solved if we actually just focused instead on gaining muscle.

8:51 Yeah. Can you explain that because this is big everyone? And I want you to to pause on that. Really take it in. If you're someone listening or watching, you've been focusing on like, oh, I just got to lose the fat and then it never seems to happen. When you shift to, wait a minute, what if I actually just go, how much muscle do I have? What does my skeletal muscle look like? What if I focus on gaining muscle? You're saying that solves so many things.

9:16 Especially for women, women are afraid of getting bulky or they think that it's just for the guys.

9:22 And also this idea of weight loss, it's very disempowering because we're chasing things that we can't control, losing weight, restriction. And again that has been the way in which we've modeled our behavior.

9:34 But if you focus on skeletal muscle, if you focus on the thing that you have power to do,

9:40 which is what you have to gain, then you can really transform your life. And the pressure is different because you'd mentioned something about yo-yo dieting. And that's actually where this concept of muscle centric medicine came from. M

9:53 I was doing my fellowship in Wu in geriatrics and nutritional sciences and I imaged this woman's brain who had been yo-yo dieting her entire life and I recognized that her brain really had suffered

10:08 and it wasn't necessary that had we really doubled down on what we know now which is build muscle

10:16 create a diet that allows someone to be consistent then things like obesity, diabetes, Alzheimer's

10:26 can be treated early on because they're diseases of skeletal muscle first. Yeah. Will you explain this um in a way where those of us who aren't in the medical space or the sciencedriven research space can understand it? Specifically, if we if we focus on muscle and we gain more muscle, what does that do for us? You talked a lot about how disease prevention, all of the things when we put on muscle, um it helps us age well. It helps us be stronger in every part of our body. I think all most of us have ever learned is, oh, we put on muscle to look good or to be strong or, you know, you mentioned your book for vanity purposes. People have confused that muscle's a sort of aesthetic thing. Um, when really you say it's the number one key to almost anything. So, putting on muscle, when we do that, does that automatically help us lose weight? And why? Like belly fat, things like that. And why when we put on

11:30 muscle does it automatically help us futureproof our body? Yeah. Um I love that you said that we've been focused on the aesthetics.

11:39 Yeah. That is only one factor for skeletal muscle. That's just like one small component.

11:45 Yeah. It is when we think about what we need to do to avoid diabetes and just from someone who is thinking okay how about simply this you have a large female audience and fertility is a really big problem for people

12:00 PCOS which is polycystic ovarian syndrome and I know a lot of people have heard about it

12:04 is one of the number one causes of infertility and that starts and is in part related to the health of skeletal muscle So I for example was interviewing one of the worldleading scientists on this and I asked her, "Well, what about body fat percentage? How do you know if someone will improve their chances of fertility?" I said, "What body fat percentage is that?" And she looked at me and she said, "Gabrielle, it's not body fat percentage that improves fertility. It is the health of skeletal muscle and the fat within muscle." M

12:38 meaning the lower the fat content in your muscle, the more likelihood you will have of getting pregnant. Not only even in pregnancy, all of the things that we think about that matter to people's health.

12:53 How does skeletal muscle impact our brain, how sharp we think, how clear? A lot of people deal with brain fog and just fatigue. That is a great question. Skeletal muscle and brain. Well, first of all, muscle is related to every organ system. It creates this big network of connection for people, skeletal muscle and brain function. That was actually some of my early work. When you contract your muscle, and when I say contract, let's say you just do some push-ups or you go for a really long walk, your muscle releases myioines, which are little peptide hormones that travel throughout the body and they affect the brain and the liver and the bone. But specifically for our brain, it helps with our thinking,

13:37 our neurogenesis, the development of new brain and neural networks. And I'm going to throw something out there that when you exercise at a intense pace, let's say you want to, it's called cognitive velocity. You actually can change the quickness and the speed of the way that you think.

13:57 And what if you don't want to work out, but you do? Does that still happen? You don't want to work out? Yes, it does. Yeah. Um, you know, muscle's extraordinary. It's the tool that we can pull for everything in our life when it comes to, you know, and I was thinking a lot about this podcast before and of course your book worthy. And I thought to myself, what is the biggest barrier between those that actually get well and those that don't? And it's their level of worthiness of what they believe to be worthy of. M. Mhm.

14:29 And I I just think that that is fantastic because after seeing patients for almost 20 years,

14:36 skeletal muscle is that lever that they can pull that whether they want to work out or not, there's a way to create cognitive disciplines

14:46 to be able to take action when they want to or not. And it has a whole host of effects that are just critical for being able to show up in the world and do the things that you need to.

14:56 This is so good. And I'm excited to dive into this also to your new book, The Forever Strong Playbook. Um because I think it gives us a roadmap, but it also tells us why. And it's really interesting. I love when you say um I'm going to ask you about this in a little bit, but you talk about how discipline is the new self-care. I'm like, "Oh, oh."

15:15 Which which actually you have a lot of. I I do in some areas. I I'm so disciplined when it comes to um work, serving others, like contributing in big ways, obsessing over how can I, you know, it's one of the things I love about

15:32 like I'm very my family, just so many things I'm so disciplined about and I have just never like to work out and I've always sort of had, you know, some people have their go-to addictions, right? For some people it's watching TV or scrolling the internet or gambling or whatever it might be. For me it's always been food and in particular junk food. And I think it's I think that being worthy of actually uh living healthy, feeling really really good. That is a new thing in my life. A big reason why I wrote worthy as well because I think deep down inside I always thought oh well if I take care of everyone else, if I do all these things for everyone else, that's good. But I've always sort of ignored, am I worthy of taking care of my body? And you know, a lot of us, we don't like to work out. I see you on Instagram, y'all. If you are not following Dr. Gabriel on Instagram, follow her immediately because I see so

16:26 many of your posts and I'm like, okay, I get to I get to move my body. I'm blessed enough right now in this moment in time to get to move my body. And I've really started to work on You talk a lot about mindset in your book, which I'm excited um for everyone to dive into as well. Um, but this is going to be just to back up for a second because this is going to be very new for a lot of people listening. We have all heard and seen the ads for every diet out there. We've all worried about fat. So few of us have ever thought, "Wait a minute, what if the thing I can control, as you said, which is starting to put movement into my life that builds muscle, um, what if that actually solves all these other things?" And I think that's huge. And one of the things that you say is when we focus on body fat versus muscle, it can be a recipe for self- sabotage. Can you talk about that?

17:20 Yeah, I mean, think about it. You cannot go anywhere or even open your phone without seeing a new supplement or diet ad.

17:30 And part of that is because as humans, we chase novelty. It is very boring to chop wood and carry water. Chop wood and carry water. And what that means is it's very boring to implement foundational plans. For example,

17:47 training, exercise, it's it can be boring. It's not necessarily fun. And having your protein in the morning or this type of diet or this type of food plan, it is boring. And if we understand that humans chase novelty, then we can actually add in strategies to overcome that. M

18:09 and frankly muscle is your most important organ system. So rather than thinking about how we're going to lose fat or how we can look better in a bikini or how we can do X Y and Z, if we focus on skeletal muscle as the organ of longevity because it is number one the only organ system we have voluntary control. That's it. You cannot tell your heart to beat at 90 beats per minute

18:37 or your thyroid to produce x number of thyroid hormones, but you can say, "I'm going to contract my bicep."

18:44 Mhm. And that provides a ton of agency. And when we recognize that, we have to really collapse the why. Why does it matter for a person individually?

18:55 So for you, you're really good at servicing others. But if we can connect the why your muscle matters, then we can actually help leverage that and control the outcome. Because muscle, yes, for being strong, it's a non-negotiable.

19:09 Mhm. If you want to live long, if you want to live, if you are strong in midlife, you have a greater chance of living to 100.

19:19 Two and a half times greater chance of living to 100. Mhm. If you are strong in midlife,

19:24 how do we know if we're strong? And how do we measure if we have enough muscle? We need to pause for a super brief break. And while we do, take a moment to share this episode with every single person that you know who this could inspire because this conversation can truly be the words and inspiration they need to hear today to keep going, to remember that they matter, and to feel less alone and more enough, more connected, more inspired, and more worthy. In life, you don't soar to the level of your hopes and dreams. You stay stuck at the level of your self-worth.

20:01 When you build your self-worth, you change your entire life. And that's exactly why I wrote my new book, Worthy. How to believe you are enough and transform your life for you. If you have some self-doubt to destroy and a destiny to fulfill, Worthy is for you. In Worthy, you'll learn proven tools and simple steps that bring lifechanging results like how to get unstuck from the things holding you back. Build unshakable self-love. Unlearn the lies that lead to self-doubt and embrace the truths that wake up worthiness.

20:42 Overcome limiting beliefs and imposttor syndrome. Achieve your hopes and dreams by believing you are worthy of them. and so much more. Are you ready to unleash your greatness and step into the person you were born to be? Imagine a life with zero self-doubt and unshakable self-worth. Get your copy of Worthy, plus some amazing thank you bonus gifts for you at worthybook.com or the link in the show notes below. Imagine what you'd do if you fully believed in you. It's time to find out with worthy. Who you spend time around is so important as energy is contagious and so is self-belief. And I'd love to hang out with you even more, especially if you could use an extra dose of inspiration. Which is exactly why I've created my free weekly newsletter that's also a love letter to you delivered straight to your inbox each and every Tuesday morning from me. If you haven't signed up to make sure that you get it

21:53 each week, just go to jamie kernelma.com to make sure you're on the list and you'll get your one-on-one withjamie weekly newsletter and get ready to believe in you. If you're tired of hearing the bad news every single day and need some inspiration, some tips, tools, joy, and love hitting your inbox, I'm your girl. Subscribe at jamie lima.com or in the link in the show notes. Do you struggle with negative self-t talk? Living with a constant mental narrative that you're not good enough is exhausting. I know because I spent most of my life in that habit. The words you say to yourself about yourself are so powerful. And when you learn to take control over your self-t talk, it's life-changing. And I wanted to give you a free resource that I created for you if this is something that could benefit your life. It's called five ways to overcome negative selft talk and build self-love. And it's a free how-to guide

23:01 to overcome that negative selft talk to build confidence and develop unshakable self-love so that you can dream big and keep going in the pursuit of your goals. Don't let self- sabotaging thoughts hinder your progress any longer. It's time to rewrite the script of your life, one filled with self-love, resilience, and unwavering belief. If you're ready to take charge of your narrative, build unwavering confidence, and empower yourself to persevere on the path to your dreams, you can grab your free guide to stop overthinking and learn to trust yourself at jamie kernlema.com/resources or click the link in the show notes below. And now, more of this incredible conversation together. How do we know if we're strong and how do we measure if we have enough muscle when most of us we go to the doctor a lot of people even if they go to their annual they're lucky if they get a few minutes of you know

24:03 because doctors are so so many doctors are so busy and there's so many reasons for that even very good doctors so for the person listening right now who maybe and I'm gonna actually ask this question because so many of us have been told oh just do cardio you know and that's all you ever need to do or just hit a certain weight or just limit your caloric. Take all the things. We're going to go there. You guys, if you're if you're wondering about, okay, wait a minute. Well, what do I do to build muscle? We're going to talk about it.

24:28 We're going to we're going to get there, but we have we're going to get them to buy in

24:31 Yeah. to muscle as the organ of longevity because especially for women. So, over 70% of the population does not meet the baseline criteria for exercise,

24:40 which is 150 minutes a week of moderate to vigorous exercise and 2 days a week of resistance training. And so that's the minimum to not be worse than yesterday.

24:51 But over 70% have not we're not even meeting that. So that means people are not bought in to the fact that muscle is critical and we have to reshape the conversation. And you know in science we're getting there,

25:07 but the mainstream is still so far removed from understanding that muscle is really the focal point. I was listening to you and Huberman have a conversation and uh everything is just so obvious in the science world. I feel like any type anytime I hear um different research being presented different seminars but on the mainstream level on the mainstream level it's it's you're you're the person bringing this conversation to mainstream which I think is so important. Um I love the work you're doing with Maria Shrivever. I love the work you're doing with so many people on bringing this topic forward.

25:43 So, okay. So, how do we So, the person who's listening right now or watching us right now, how right now do they know, okay, am I strong enough? And how do I know if I have enough muscle? I want to ask you that, but really quick, one thing you just said before I forget, you said um the amount of exercise we need every week and the amount of resistance training. And when you say resistance training, do you mean weight like lifting weights? explain what both of those things are and exactly what how how much time we need to be putting in and how 70% of us aren't meeting this right now,

26:17 which is which is shocking, but as soon as you move your body, you're actually improving the health of skeletal muscle. So, I I want people to understand that as they're listening to this, they should probably also be doing push-ups.

26:31 All kidding aside, when you go to the doctor's office, they measure body fat. And the reason we measure body fat, well, number one, it's easy.

26:40 We haven't even recognized that skeletal muscle mass matters. It's really been body fat percentage. If you go to your doctor, your doctor is not likely going to be thinking, okay, your body is 40% muscle mass. You're doing great.

26:54 It's an important distinction how someone knows if they have a enough skeletal muscle. Well, DEXA, which is the way that people typically think, which is a body scan. Exactly. Which is a body scan,

27:07 and they make a scale. Exactly. Yes. And people will think that that is a great measure.

27:12 DEXA is a great measure for body fat percentage and bone, but it estimates the rest, the rest of the lean tissue, which includes water and organs and glycogen, which is the carbohydrate that is stored in your body. It doesn't do a great job at measuring skeletal muscle. And I want to say this because I don't want people to be discouraged. Yeah. That number one, maybe they can't get their muscle mass measured,

27:39 but number two, to recognize that we're still not great at a population level at being able to measure our skeletal muscle.

27:47 And the gold standard is actually MRI or CT. Nobody's doing that. Wow. Mhm. But what we do know is that you can also look at the health of your skeletal muscle through your blood work.

28:00 And I'm going to share how you do that. Now, the health of skeletal muscle, here's what I would say. The more muscle mass you have, the better. Your body is typically 40% muscle. Maybe it's 30, you know, maybe it's 40. For women, it seems to be a little bit less. But as you age and as you are thinking about how do I improve muscle mass, this is why cardio becomes a little less important

28:26 because cardiovascular activity doesn't per se build muscle mass versus doing some type of resistance training which is providing a stimulus and that could be done at home. You could start with yoga. You could start with push-ups on your knees. It doesn't have to be complicated but it does have to get done. Mhm.

28:45 And so you asked me, "How do I know if I have enough muscle?" And I would say, "The more muscle mass you have, the better."

28:51 Mhm. Could you get a DEXA or could you do a InBody scale? It is great to have something to compare it to.

29:00 And the earlier and newer you are to training, the faster you're going to get results. In fact, it's extraordinary because it's very motivating. And can you imagine if you shift the idea of weight loss? You're no longer even thinking about losing fat.

29:17 How exciting would that be? And how liberating would that be? Yes. If you are looking at the scale and you and you're like, you know what, I gained a little weight,

29:26 but you're starting to feel better and you're starting to have more energy. It it's challenging because I have a ton of patients right now. I still see patients. They don't want to get on a scale. They don't even want to know because it's been so disheartening year after year.

29:41 Mhm. Mhm. But they feel better the more muscle they put on. Yes. Yeah. And then you look at all the science and the data that the more muscle you put on, it just supports literally every part of your body, how you feel, your mood, your cognitive ability, your everything. So, okay. When you say you said 150 minutes a week of um

30:02 moderate to vigorous activity. Okay. and tell us what fits in that category. What fits in that category?

30:08 Any Okay. Well, that would be 150 minutes of moderate to vigorous activity. It could be, you know, walking where you're getting your heart rate up. It doesn't have to be anything. You don't have to go to the gym. You don't have to go to a CrossFit class.

30:22 30 minutes a day of some kind of movement. The more intense you do that movement, the less you need.

30:28 Okay? For example, I don't have a ton of time today. So, I will take 20 minutes to combine my resistance training and my cardiovascular activity.

30:39 And you'll do it in 20 minutes. Do it in 20 minutes. And people Yeah. People think, gosh, it it's going to take hours. I don't have an hour a day to exercise.

30:47 And I would argue, well, you don't really have time to be sick. And we know that skeletal muscle is protective against all cause mortality, meaning any risk of death.

30:59 The more healthy muscle mass you have, the more protected you are in your life. So you can't really afford to not do it, but you can do it in 30 minutes or less a day. And that becomes extraordinary. The harder you work in that 30 minutes, the less time you have to spend. and that, you know, whether it's walking, whether it's going up and down stairs, you could jump rope, there's a million different ways to do it, and there's only one way not to do it

31:28 when you are cuz cuz uh I I mentioned earlier, I love your gym videos. Sometimes I just sit there. I'm not even going to tell you what I'm eating or doing while I'm watching your gym videos on Instagram,

31:39 but they're very inspiring and uh and like I said, I'm going to do this. I'm going to do this six week I'm gonna actually keep you accountable.

31:46 Yeah. Yeah. Well, I love Well, we text We're So, if you're just tuning in, we're we're friends in real life. I just love you. And you got in late last night flying in from Houston. So grateful you're here. And so, so what I was going to ask you is like on a day like this where you are packed all day. Your schedule's packed. Maybe you can't make it to the gym. Maybe you have 20 minutes. Um, you know, cuz someone at home right now might be juggling three babies and a whole lot going on or, you know, this or that or their their work schedule's crazy. If you have 20 minutes and you don't have a gym and you just have your hotel room or your bedroom or your, you know, break room at work, what would you do in those 20 minutes?

32:24 Now, when I got into your house last night, Yeah. I had one bag and you go, Gabrielle, where's your luggage?

32:29 Yeah. You're here for a week. Yeah. And for those of you who are watching or listening, I have one carry-on suitcase

32:35 and a backpack. I have my gym equipment in that backpack. Wow. bands, resistance bands. And I use two type of bands. There's one to help me with assisted push-ups. And again, these are very inexpensive. One band I use is called um it's called the Slingshot. And I was showing Maria actually brought one for Maria Shrivever, our mutual friend.

32:59 And for women, upper body strength is really important. And it allows you to do push-ups without having to go on your knees or without having to hurt your shoulders. And I will bust out easily Um, I don't want to say 100, but I usually do around 100 push-ups a day.

33:15 And I break it up 10 sets of 10. And this helps me. And it's a band that allows you to actually do the push-ups without injury. Also, a resistance band with handles. You just pack it. It's so easy. And that's what I'll do.

33:31 So, we'll put on the uh if you're listening to this in an audio platform, we're going to put a little video of this in the in the video version, but also will you send me the link to this? We'll link to to the ones that you recommend um that you do um to all your sites. So,

33:46 it's also very inexpensive. Normally, I travel with a jump rope. I didn't bring a jump rope this time cuz I didn't have room in my uh hilarious bag. So I

33:54 two resistance bands that I can bring. Okay. Anybody can do that. And so, you'll do resistance bands with with push-ups. So, you have 20-minute window. And what else do you do? 100 push-ups.

34:03 Squats. So, I'll do some air squats. Okay. And then I'll do some upper body rows with this band. You know, you can pull it and push it. And again, I cover all of this in the playbook, but these are I try to get my whole body active. People can do air squats. People can

34:18 And that's just where you just stand there and you use your own body weight to do a squat. Exactly.

34:22 Yeah. Yeah. Yeah. And what I love in the playbook is you have illustrations on everything, too. I love that your illustrations have your tattoos on them. I love all of it.

34:29 I mean, I made a book that I wanted. Yeah. Yes. We were Okay, you guys. We were walking in. I think this is so good. that I I was saying to to Gabrielle, you know, if you could just get your hands on that star quarterback's playbook, right? It's priceless. And you've now written what you call the playbook, um, which is so good to to a six week plan to sharpen your mind, strengthen your body, get healthy at any age. And you said it's the playbook you wish you had.

34:56 Yes. There's a lot of information. You and I talk about this. There is so much in the information landscape. It's bonkers. You know, as I was writing this book, do you remember Dr. Atkins? I'm sure you've heard of

35:09 course. Oh, I had done every diet on the planet starting at like Slim Fast when I was like 14, you know, thinking that was a, you know, Yeah.

35:19 Dr. Atkins was the absolute innovator of this higher protein diet. And his diet actually wasn't high protein. It was more of a ketogenic diet. It took him a lifetime to get his message out there.

35:36 10 million copies were sold. And one out of 11 Americans were on his plan. Mhm.

35:43 Nowadays, you can open up Tik Tok and do what he did in an entire career in two days.

35:53 There's positives to that, meaning the velocity at which information spreads. Yes. But there's also negatives to that because there is so much confusing and conflicting information that having a credible source that is evidence-based is critical.

36:10 While you can always get stronger for someone who's listening to this, it's never too late to start. We see that you can build muscle and strength in your 90s.

36:19 I love this. Never too late to start. It's never too late to start. Why not mitigate all those painful years by having an evidence-based foundational playbook?

36:30 That people don't have to read a ton of science. You know, science can be boring. I I joke and I'm up reading about amino acids at night and

36:38 yes people are like gosh you know we have a little girls group and uh you know everyone is reading I don't know stuff that are interesting and magazines and I'm got this amino acid textbook and

36:50 yes it can be boring and heavy for people. Yeah. But just because there's so much information we can streamline that. And that's why I made the playbook and that's why I made these illustrations. You don't have to keep chasing novelty. And if you're aware that that is a human weakness, it's just a vulnerability, then you can take action to put disciplines in place and commit. So what I would want people to do is if they are on a plan or if they're going to pick up the playbook is that they just do that, there's no more scrolling about health information. Yeah.

37:24 For six weeks because in those six weeks, people will get stronger. They'll lose body fat just by proxy. They'll feel more empowered and ultimately they'll have physical freedom and physical and mental freedom. It's a birectional relationship. When we gain muscle, do we automatically lose fat? Do we automatically burn more calories? What what automatically h because we all love the easy button. So I feel like

37:55 which we have now. We have an easy button now which is called GLP1s. Yes. Yes. We'll talk about that.

38:01 Yes. I'm so excited to dive into GLP1s. Um, and but just for the person going, okay, uh, because a lot of people like immediate things, but but from a science perspective, when we gain muscle, if we have more muscle, does our body automatically burn more calories? And do we typically lose fat just because we've gained muscle? Typically, yes. Your body composition improves. Not always. I mean, we know when I think about these powerliffters that are trying to put on weight,

38:31 yes, they're eating tons and tons of food. Yes. They're also lifting really heavy. They are really focused on building mass. And part of that is fat mass and part of that is muscle. But when someone is focused on building muscle, here's what's going to happen. the moment that they choose to do it right away, in an instant, they will improve the health of that tissue with the first rep.

38:59 Because think about muscle as this suitcase. You open up your suitcase and you pack a bunch of clothes in there. And let's say you're going on a trip for 4 days,

39:08 but you pack for four weeks. And our diet and our mismatch between our muscle is that's kind of the analogy. So, let me explain. Mhm. Mhm.

39:17 If you are eating too many carbohydrates and too much food, the primary site for those carbs to be disposed of because you have to put it somewhere, it goes in skeletal muscle. If you are not exercising, then you're never depleting that carbohydrate from your muscle. Each day you're eating more and more carbohydrate. It has nowhere to go because that muscle is already full. But if you do some kind of physical activity, could be push-ups, it could be walking, you will start to take the clothes out of that muscle, take that clothes out of that suitcase, take those carbohydrates out of that muscle. So it frees up space

40:00 and that can be done with one workout. When you say resistance training twice a week for a lot of people that term resistance training, what does that mean exactly? We need to pause for a super brief break. And while we do, take a moment to share this episode with every single person that you know who this could inspire because this conversation can truly be the words and inspiration they need to hear today to keep going, to remember that they matter and to feel less alone and more enough, more connected, more inspired, and more worthy. Who you spend time around is so important as energy is contagious and so is self-belief. And I'd love to hang out with you even more, especially if you could use an extra dose of inspiration.

40:52 Which is exactly why I've created my free weekly newsletter that's also a love letter to you, delivered straight to your inbox each and every Tuesday morning from me. If you haven't signed up to make sure that you get it each week, just go to jamie kernelma.com to make sure you're on the list and you'll get your one-on-one with Jamie weekly newsletter and get ready to believe in you. If you're tired of hearing the bad news every single day and need some inspiration, some tips, tools, joy, and love hitting your inbox, I'm your girl.

41:30 Subscribe at jamie lima.com or in the link in the show notes. I am so excited for this book. You know why? Because it's going to save so many people. It's going to save the your new beautiful book worthy.

41:49 Get this book. This book, I'm telling you, it's a book that can change anybody's life who picks it up. Anybody who's ever felt that they were not good enough, didn't measure up, something's missing in your life, I just tell you,

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43:12 Join the worthy movement today by grabbing your copy of Worthy anywhere books are sold. Then head to worthybook.com now for free gifts, including my five-part course on becoming unstoppable and my 95page worthy workbook action plan that teaches you how to implement the tools from the book into your real life right now.

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44:06 Jamie's book, Worthy, is incredible. The gifts are going away, but they're all free right now on worthybook.com. And now more of this incredible conversation together. When you say resistance training twice a week for a lot of people that term resistance training, what does that mean exactly? What falls into resistance training? For the person at home going, does that mean I need to get dumbbells in the gym? Does that mean like what exactly falls into resistance training? So everyone can go, okay, I think I want to add this to my life. Because I'm going to tell you, I would say most of my life and I have been around I mean I have dated bodybuilders. I have I mean you know this is not the idea of muscle is not new to me and yet I'm embarrassed to say that most of my life my focus has been like okay if I can just get my weight down if I can just lose fat if I you know if I can just be on this easy

45:07 button diet of the moment and so I am so delighted that this conversation is changing mainstream thanks to you where it's like oh wow the power of muscle, the power of muscle. So for the person who's like, "Okay, I want to add resistance training in my life." What does that mean? And what falls into that bucket?

45:31 This is a great question and thank you so much for clarifying because resistance training is moving anything against force. So what does this mean? It means when you are doing a bicep curl, let's say someone picks up a weight and they are moving their body against some kind of resistance. It's an external force.

45:53 Well, while that matters and and what else falls into that so resistance training is exactly what we think about, it's a challenge to move your body. It's against some external force. But I am going to throw something called isometric exercises in there because I think that they can be very important and easy to do. So I'll circle back to that. When we think about resistance training, it's our body because our body has load, our body has weight.

46:22 Yoga could be a form of stretch and resistance. We've all done the upward um cobra downward dog into a push-up. That is a form of resistance training. If you move a weight again a band, using a band to do any kind of activity, that is resistance training. Body weight exercises,

46:49 that is also resistance. Meaning using your body weight to just stand and do a squat or

46:54 resistance exercise. Did that answer that? Yeah. Yeah. So, this is really good to know because I think some people may think like, what is that? Or is resistance training just do I need to do heavy weights? And it's like, okay, weights fall into that, right? Weightlifting falls into that. Um, bands, you're saying resistance training, bands, using your body weight for squats or push-ups or um you know, anything that might use your own your own body weight um and yoga if you're using. So, this is really good to know.

47:28 And all of those that fall into resistance are what helps us build muscle. Is that right?

47:33 That's exactly right. Okay. Okay. Got it. And that's really important to understand.

47:38 And then cardiovascular activity is anything where you're getting your heart rate up,

47:42 right? And it could be fast walking or it could be slow steady state movement. All of those contribute to cardiovascular activity and just cognitively we know it. Our heart rate goes up. Mhm. Mhm. So I want everyone to understand too like why this playbook is so valuable, why you know your entire life's work so far has been just momentous in starting this whole mainstream conversation over the power of muscle. And it's fun to watch the whole science community and so many other doctors jump on board and agree and also so many people that are saying that they've seen huge results in their life and their different areas whether it's you know preventing cognitive impair I mean just so many reasons that they want to start focusing on muscle now and one thing um you know that we'll dive deeper into all the nuances by the way of health trends of exactly what to eat all the things um and and why you

48:39 need the playbook as Well, but for men, what would you just say is a handful of benefits for women on gaining muscle and a handful of benefits for men on gaining muscle that they might have no idea are even part of what happens when you gain muscle? Well, for women, the healthy skeletal muscle, more healthy skeletal muscle is better fertility. That's a really big deal for women. healthy skeletal muscle for women will help futureproof her body for menopause because it's kind of like Christmas tax day. Menopause is coming, God willing, for all of us should we

49:18 uh live that long. Yes, it will come. And the more fit we are going into that, the better we're going to be. Muscle is a prevention for osteoporosis. M

49:32 also who doesn't want to have a better metabolism? Mhm. And also helps us think clearer. I mean I'm sold. The organ of longevity muscle will improve chances of fertility. It will improve bone health. It will improve brain function. It will improve overall mobility and metabolism. And for men who are like I used to work out all the time, now I do pickle ball or cardio type things like that here and there. What would surprise men? Maybe they're in their 30s, 40s, 50s, 60s, 70s. What would surprise men that would happen to them about starting to add resistance training and and and build some more muscle? We recently published a paper on muscle mass and sexual function.

50:21 If you want better erections and you want a better sexual function, then you need healthy skeletal muscle. I think that we've gotten the attention of all men right now.

50:34 Yes. And we just actually did this review. We looked at all the research and the more healthy skeletal muscle mass a man has, the better his sexual function. 40% of men by the age of 40 will have erectile dysfunction.

50:47 40%. 50% of men by 50 will have erectile dysfunction. If you want to protect sexual function, you need to have healthy skeletal muscle. So, yeah, you just Yeah, that's the reason. And then also,

51:08 um, can you also share, um, you know, I know you do a lot of amazing work with Maria Shrivever, who we both love so much. Um, and, uh, I just feel like she's one of those people that walks the walk way more than talks the talk. And that is so rare.

51:27 Very inspiring. She's just like congruent and just good and is like one of the people out there changing the world every single day and not even broadcasting it. Like it's just she's so good. Um and and wise and and such a great leader. Uh but when we talk about things like Alzheimer's and dementia and cognitive impair and brain fog and you know for a lot of people like why am I forgetting things? Or maybe they're they're the stage of their life where they're like is this caused by menopause? Is this parmenopause? Am I just getting older when you talk about um you know cognitive function?

52:03 Can you talk about any sort of like new I can um science-based stuff that talks about how muscle really adding muscle can really impact and prevent a lot of that. This is how I first got connected to Maria. I did my fellowship in geriatrics and nutritional sciences and part of my work was running a memory and aging clinic where I took care of Alzheimer's patients. We rounded on Alzheimer's uh and Alzheimer's. There's a few variations of dementia

52:33 and I worked in nursing homes where we were taking care of these patients. And that is actually why I'm doing the work that I'm doing because nobody is prepared for what that looks like. I don't know if you've ever met anyone with Alzheimer's, but it is devastating for families.

52:52 And the project that I was working on was looking at body composition and brain function.

52:58 And again, I was kind of touching on this, you know, I I always try to stay positive because I want people to feel motivated, not like, oh, wow, that's depressing and then I'll go work out. But when I scanned people's brains, the lower the brain volume, typically the more heavy they were.

53:18 So basically, the wider the waistline, the lower the brain volume. And interesting,

53:25 Alzheimer's is thought of as type three diabetes of the brain. What is good for muscle is good for our brain.

53:33 Muscle controls our metabolism. that metabolism controls or uh influences our brain metabolism. That's one part. Again, Alzheimer's is considered type 3 diabetes of the brain. A portion of the brain, roughly anywhere between 30 to 40% of the brain is for movement, physical movement. If we are not engaging in physical movement, we are not exercising in a meaningful way. That part of the brain, the body and brain are deeply connected. When you think about executive function, the ability to look at numbers and do tasks, the better your vascular health, which comes from cardiovascular activity, the better your v the better your executive function comes. So, we know that the brain and the muscle are not disconnected, but one of the best ways to control and help preserve brain function aside from sleep is cardiovascular activity and resistance training.

54:42 It's fascinating because, you know, a lot of people, you know, put in a lot of time and effort thinking like, do I need to take do I need to eat more blueberries? Do I need to eat more? You know, all the things they're thinking about, which can be very important, of course. And I think that a lot of people um don't have this in their life right now. They do not have resistance training and and the thought about their muscle in their life, even if they're really prioritizing nutrition or health. And I'm just thinking about, you know, a lot of mornings I will do a walk. And um in the playbook you talk about a lot of different strategies, but one of the things in there you talk about is um you know your workout might be 100 push-ups, 100 sit-ups, and 100 air squats. Like that's one of the things listed, right?

55:29 And I'm thinking 100 push-ups, which you can build up to, right? You can build up to or or you start with the knee ones maybe. Or or um another one is like uh on the counter if you if you can't do a full push-up yet, right? Put your hands on the kitchen counter

55:41 and that's resistance training. Resistance training. That is again, you're pushing against resistance. You're pushing against some kind of load.

55:48 Well, I'm going to add I was just thinking like an easy an easy ad I think is you know for anyone who does a morning walk or does a walk at any point in the

55:56 you could add a weighted vest. Yeah, add a weighted vest. You could add ankle weights, wrist weights,

56:02 and that helps. It helps. It's adding extra load. Okay, here's a very uh elementary question that maybe someone else out there will relate to. If you have fat on you, does that act as a waiting vest? Um uh this is a a tricky question. I'm going to answer this in two ways.

56:18 Okay. The first answer is yes. Okay. Yes. The second answer is sometimes what we see is there is fat not only externally but fat that infiltrates into skeletal muscle.

56:33 Right. What does that look like? We don't organs. Exactly. Right. Yes. If the audience can think of skeletal muscle as a fillet, not to gross you out, but you want your muscle to look like a fillet,

56:45 like fillet minan. Exactly. Okay. You do not want it to look like wagu beef or a marbled ribeye.

56:51 A marble I was just thinking a marbled ribeye and sometimes what we see is if someone is

56:57 or bacon or bacon. That's exactly we don't want our muscle to look like that. Yeah.

57:01 But that can happen. But the counterpoint to that is you see a lot of linemen or people that are heavier but are still very active. They have healthy skeletal muscle. And I want people to understand that even the act of doing exercise, whether their body composition or body fat changes at all, they are improving the quality and the health of their skeletal muscle.

57:24 That's so good to know. That's that's big because you're saying, you know, even if the scale doesn't move or maybe your body composition doesn't move, but you're actually incorporating resistance training than the quality and health of your skeletal muscle, which impacts everything else.

57:37 Everything. And then I I want to mention something else. We are seeing a huge menopause movement and I'm so grateful for that.

57:46 There is hormone replacement therapy. Yes. However, in order to really move body composition, you must have the foundational diet and exercise piece correct. Same with the use of GLP1s because what is going to happen is people are going to be a smaller version of themselves and over time that is not going to mean a healthier version. This conversation with Dr. Gabriel Lion is so incredible we made it into more than one part. And if you want to optimize your weight, I do. Sharpen your mind and become the most healthy and fit version of yourself. Dr. Lion is sharing how to live forever strong and the new science on exactly what to eat, how to exercise, and how to futureproof your body. You're not going to want to miss this incredible part two of our conversation with Dr. Gabrielle Lion coming up next in the next episode of the Jamie Kern Lima Show. Remember, this episode is not just for you and me. Please share this

58:45 with every single person that you know because it can impact and change their life, too. And if you love today's episode, please click on the subscribe or follow button for this show on the app you're listening to it on or watching it on. And if it added value to your life, if you could please give it a rating or review, we love a good five star. I would be so grateful. And again, please share this episode with everyone you believe in. Share it with another person in your life who could benefit from it. Maybe someone you know is making a change in their health, in their fitness, or in their life right now. Please post this episode and share it with others online or in your community who just might need the words and tools and lessons in this episode today. You never know whose life you're meant to change today by sharing this episode. And thank you so much for joining me today. Before you go, I want

59:35 to share some words with you that couldn't be more true. You right now, exactly as you are, are enough and fully worthy. You're worthy of your greatest hopes, your wildest dreams, and all the unconditional love in the world. And it is an honor to welcome you to each and every episode of the Jamie Kern Lima Show. here. I hope you'll come as you are. Heal where you need. Blossom what you choose. Journey toward your calling and stay as long as you'd like because you belong here. You are worthy. You are loved. You are love. And I love you. And I cannot wait to join you on the next episode of the Jamie Karn Lima Show. In life, you don't soar to the level of your hopes and dreams. you stay stuck at the level of your self-worth. When you build your self-worth, you change your entire life. And that's exactly why I wrote my new book, Worthy: How to Believe You Are Enough and Transform Your Life for You. If you have some

1:00:42 self-doubt to destroy and a destiny to fulfill, Worthy is for you. In Worthy, you'll learn proven tools and simple steps that bring lifechanging results like how to get unstuck from the things holding you back. Build unshakable self-love. Unlearn the lies that lead to self-doubt and embrace the truths that wake up worthiness. Overcome limiting beliefs and imposttor syndrome. achieve your hopes and dreams by believing you are worthy of them and so much more. Are you ready to unleash your greatness and step into the person you were born to be? Imagine a life with zero self-doubt and unshakable self-worth. Get your copy of Worthy, plus some amazing thank you bonus gifts for you at worthybook.com or the link in the show notes below. Imagine what you'd do if you fully believed in you. It's time to find out with worthy. Who you spend time around is so important as energy is contagious and so is

1:01:58 self-belief. And I'd love to hang out with you even more, especially if you could use an extra dose of inspiration. which is exactly why I've created my free weekly newsletter that's also a love letter to you delivered straight to your inbox from me. If you haven't signed up to make sure that you get it each week, just go to jamie kernelma.com to make sure you're on the list and you'll get your one-on-one with Jamie weekly newsletter and get ready to believe in you. If you're tired of hearing the bad news every single day and need some inspiration, some tips, tools, joy, and love hitting your inbox, I'm your girl. Subscribe at jamiema.com or in the link in the show notes. And please note, I'm not a licensed therapist and this podcast is not intended as a substitute for the advice of a physician, professional coach, psychotherapist, or other qualified professional. If you love this incredible episode of Dr. Gabrielle

1:03:02 Lion, I promise you, you are also going to love this lifechanging episode of the Jamie Kleimma Show right here. It's up next just for you.

Questions about this episode

Who speaks in "#1 Secret to Aging Well w/Dr. Gabrielle Lyon! Get Fit, Prevent Disease & Future-Proof Your Body"?

Jamie Kern Lima (Guest), Dr. Gabrielle Lyon (Guest).

What is "#1 Secret to Aging Well w/Dr. Gabrielle Lyon! Get Fit, Prevent Disease & Future-Proof Your Body" about?

Dr. Gabrielle Lyon reveals that the key to aging well lies in prioritizing muscle gain over fat loss, emphasizing that building muscle is essential for improving energy, metabolism, and overall health. She advocates for a science-driven approach to strength and longevity, positioning muscle as a vital organ for maintaining resilience and vitality throughout life.

What is mentioned in this Jamie Kern Lima episode?

10 people, works and ideas are mentioned, including Dr. Gabrielle Lion, Jamie Kern Lima, The Forever Strong Playbook, Institute for Muscle Centric Medicine, Worthy, Forever Strong. Each one on this page links to its own page with every episode that mentions it.

How long is "#1 Secret to Aging Well w/Dr. Gabrielle Lyon! Get Fit, Prevent Disease & Future-Proof Your Body"?

The episode runs 1 h 3 min; the transcript is about 10,943 words in 179 timestamped sections.

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