Hey, this is Jason overcome Redmond. Thanks for tuning into the Jr. Overcome show. If you love this show we would love for you to do us a huge favor. Go to iTunes subscribe leave a five-star review. Leave a comment and share with your friends. Everybody wants to be on top of the problem nowadays is people want to get dropped off at the top of the hill just that I overcome mindset that makes all the difference. Either way. We're taught is you're going to call to scratch gonna bite you going to dig you're going to do whatever it takes to. Get to the top of that mountain that unequivocally is how I have managed to keep myself moving forward and finding success to seals One mission the Jr. Overcome show and welcome back to Gerald overcome Show episode 16. I gotta tell you I've so 15 was a lot of fun. But I know there were so many of you out there. That would hit me up and would say we miss Ray we miss Ray and that's all I heard and I was such you know, what if I It wasn't so secure in myself. I start to think that you know Ray with his gigantic ego and his gigantic muscles. We're carrying the weight of this show, but as you can hear it, Ray, stop licking your microphone, so excited to be back. I am so pumped to Birdwell. Welcome back we missed you. Everyone missed you the show is not the same. I heard it over and over again. The show is not the same without the two of us. So I am we're glad you're back man. We missed you. Well, thank you, sir. Sir, but I'm excited to be back for a couple reasons ones. We have got a fantastic guest today, which is always God always cool which is always cool beauty and brains, but what you need to understand is an officer. Okay, I'm gonna lay it down for you Royal. Well as it's been a while I'm ready is I mean because I've missed you being around to you show me the way you've missed. My my power of positivity is I don't have the cape on right now, but you need to understand is I'm a worker bee I'm a superhero I go where I'm needed and when I'm needed I need to go. So I Around the world doing good deeds for children and people and then when I'm done I come back. So, you know, I understand why you know you I've carried you through buds. I carried you through hell week I have literally I mean I've recently taken you off you wrote A lot of people don't know you wrote the Trident for I did write that John it and created my website and a lot of people don't know what I'm up on stage. I'm actually a puppet and Ray is working and what's true which and what most don't know is is after how Jason gets his energy before the shows as I put home my teeth of awesome and then I pull him off at once he's gonna drink the Nectars of the Gods and now he's ready. So before we scare our guests off, let's get going. It's like the raycast care 5 Hour Energy T. So I'm high on 20 Fruit Roll-Ups right now, which our special guest is told me. I'm pretty much a village idiot for eating but they're so damn good. Basically, she equated Fruit Roll-Ups to eating Twinkies. That was pretty much what you just said twinkies and Roll-Ups are what are going to be left in the apocalypse? So, all right. Well, hey, I really let's jump into this show because we do have an absolute amazing. Guess the jarl becomes show is about helping people to lead themselves how to overcome all the adversity in their life. And today we're really going to be getting deep into physical leadership. I foundational level for the Pentagon a Peak Performance and obviously something that mr. Ray cash care is an expert in a fitness expert of Fitness, you know. Getting out there rages crosses it and you know, I have been on the receiving end of some of his amazing workouts and motivation that he puts so we invited an incredible guest a very lovely lady a doctor. Yeah that I have the pleasure of working with and she is an optimization all Specialists. So today we have on dr. Gabriel lion and I let me tell you about Gabriel before we get into this, but dr. Lyon is a Matt medicine physician and she specializes in muscle Centric medicine so I know all you guys out there who like to be in the gym your ears should be perking up right now because she leverages evidence-based medicine with all kinds of science to help people have optimal metabolism to balance their hormones and to optimize their body composition. She wants to make you the best version of herself, and she has been doing it all the cars all across the country. She X with high-level Elite athletes she works with high-level Elite Special Operations members to make sure they are the absolute best version of themselves. So, dr. Lyon attended the Arizona College of Medicine and she is board certified in family practice and I could go on and read all these things. But I tell you what, not only is she a doctor but she also lives what she teaches she was a national semi semi And fitness America, she was a professional fitness model and she has been a nationally ranked figure competitor. So she is always out there. She is putting out amazing content. She is helping people be great and I tell you what, it is an absolute honor to have her on the show because she's part of the family. I mean, she's part of our family she is she is married to a naval special Warfare member a friend and teammate of ours so she is a part of our family And she is amazing and I tell you what, she's going to help you be better. It is a great honor to have on the Jr. Overcome show. Dr. Gabrielle lion. Welcome to the show. Thank you so much for having me. This worked out. Yeah absolutely us to schedule their we give yeah, there was some communication staff whose but we made it work. It's what we do. So, you know Gabrielle with every show we have the word of the day and I You what is what is your word? What is the word that we want to focus this show around and you didn't even take a second you I got the text back and literally less than a nanosecond and that word was committed. So Ray, I'm so glad you're back man. We you do the honors. Yes, I will. So ladies and gentlemen, it's been a while in case you forgot because I was gone for a show. I like to give the definition right off the encyclopedia the dictionary if you will. Of what the meaning is? And then what we do is we asked our beautiful host Hostess, excuse me. Guests, whatever you want to call her because she is the hostess with the mostest and of of knowledge with medicine what her idea and thoughts are so right now committed feeling dedication or loyalty to a cause activity or job wholeheartedly dedicated ma'am. What are your thoughts? And what is your definition for the word committed? Being all in one hundred percent of the time at any moment being committed morning tonight. Nothing. Just wholeheartedly in it to win it. I love it. I love it. I yeah, this definition sucks compared to what you said. I love it. Then basically we need to put yours in the dictionary. I'm going to write mr. Webster and be like listen dude get rid of that. Yeah, and it encompasses all domains, right? So it's the interpersonal relationships the commitment to your crap. To self-mastery and the leadership and helping community and what I love about the guests that we have today is you really you are the true definition of someone who lives and breathes what she does, you know, I mean guys and gals brains and Beauty has met, you know, it's match right here. And I mean that with the most respectful way I can obviously one because we know I know your hubby and he can kick my ass, but I'm saying that I respect for you. You your reputation precedes yourself? You have you treat a few of your patients are very good friends of mine clients if you will and I've heard nothing but good things. So I am so excited. I actually asked Jason today. If you know we could do something a little different will get into it. But you know, I'm super pumped. So I'm going to let Jason take over and here we go. Yeah, it's just something we always get into the discussion. I mean committed is such a critical thing and like like Gabrielle said whether it's in a relationship whether It's within the your finances whether it's in your business. I mean all these things are critical to make a difference in your life. And one of the cool things with Gabrielle is she can help you if you're committed to Fitness and you're committed to your nutrition. There's one component and this is something I've been learning a lot about I've been writing about it coming out in my new book when I talk about physical leadership is being proactive in your health and understanding your Hormones understanding, you know so many people they're totally blind where they are in life. They have no idea what their blood pressure is there no idea what their body fat percentage is any of these things? Although they're working out and maybe they're paying attention to their nutrition. So these are the things that are critical with committed and I want people to understand that I want them to think about the things we do the things we do to make a difference in our lives. I mean Gabrielle you have been committed on a lot of Four levels of your life. You've been committed as a fitness model you've been committed as a as a as a, you know, working out you've been committed obviously in education to become a doctor and now committed as a subject matter expert in hormone therapy to optimize people. Yeah, I think that I have definitely been committed. It's my education. I trained for 17 years. So my formal education is 17 years and a good part of that eight years of that was in nutritional sciences and obesity medicine. I did a fellowship at Washington University and about five years ago. I started working with Elite military operators steals Green Berets reynders, you had me at seals right and it's really interesting. Is the see what my practice is transformed in there, we shall leave military operators. We say seals and then there's those other guys so I don't even know where are there are other Elite Special Operations guys. I didn't even know. Okay, let's do it like this. I'll Make A Deal Tim Kennedy. I love you, man. So are you married? Are you married to an SF guy a Recon guy or Ranger Ranger? No, no, no no, no, no. No, I think that's a trident. You wear around your neck around your neck. Yeah. Yeah, so just so you know Shane says the same thing but because it's true it is true. Yeah. So Gabrielle, I have a question stops. Oh stop. Wait a minute. Stop. Stop LT. I need you. I need you to lock it up. Listen. I know you are you can hold up. Okay petty officer care is taken over. I need you to lock it up because since I've been gone a few things have changed. Okay. I've been away. I've been training. So I'm going to I'm going to ask the question today. I run the show. I wear the pants if we were in prison in the Fitness in the gym, you'd be picking up the soap on the boss. I just I just put the mop on my head. So on a serious note, I want to ask you a series of questions and these are questions that I went around and I asked a bunch of people I said we've got this incredible guest who has an who has an extensive background and and testosterone replacement therapies for that. We just call it trt you do Rejuvenation you do. Anti-aging you do all these incredible things we're going to talk about but my thing is is what made you get into the world of medicine now with that. I want you to explain everything that you do. But what was your fuel that fuel that fire to do this? Because you're doing great things. Yes. So I'm second generation. My godmother. Her name is Elizabeth lipsky and she was one of the first oh geez functional medicine this concept of Integrative Medicine. She wrote the book. I just have Wellness started talking about leaky gut over two decades ago and I've moved in with her when I was 17. I graduated high school early moved in with her and started working for room and board and I watched her see all these patients and utilize nutrition as a Primary Therapy to deal with a lot of stuff and it was at that moment that changed the trajectory of my life and my education so it was from 17 that I became interested and following this path. That's a lot of dedication because I mean I know that's a long road of of cracking open some books. You know, I have a mutual friend who who does the same thing down in Florida? And I mean, you know, he's a neurosurgeon and he does this. So. Yeah, it's amazing just you know, the amount of time and Education and Training that it gets to have you to get qualified to do this because I mean, you know, and I'm going to use this like, you know seals go into a room we have to make life critical decisions in a split second right? Same thing happens to you. Could somebody be coming in here if you mess something up? Yeah, that could be that could be life-threatening. I mean, I don't realize I don't think people realize how much pressure that you know these doctors and people that are have Specialties like you do. Yes, how much is involved with this? I mean this is I can't even imagine, you know, because I mean think about it. Me and Jason come in to see you we're too handsome gentleman that comes to eye but we need to establish that devastatingly. Thank you, but our body our body breakdowns, you know, the And everybody that you know, the molecular structure we are too weird not there's nothing similar about us. There's certain things but you know what might work for me might not work for him. And I just that was the question I've always asked is you know, I know you take you know, we'll get into the process. But how do you how long did it take you to just figure out this process of of just helping people because you know, I know some of the people you've worked with and the results that you have made our amazing now, I've also worked With other anti-aging specialist trt doctors and we'll get into that too that they don't see the results because I don't think they really are wholeheartedly who they say they are do you deal with that a lot? Or I'm I don't and I would say that I do trt, you know hormone replacement therapy, but that's only a small part of what I do. I really look at the whole picture, especially when it comes to all my military operators. Were you exposed to burn pits? Are you shooting guns? Do you have brain? Injury, I mean I look at the whole thing. It's not just this kind of little view. It's a really bird's-eye view and I really I really care about my people right? So you guys are brothers of Shane which means I look at you like family and you become my responsibility and I truly feel that way with each of my patients because for them to get in the door, the initial visit is just an interview to see if it's a match. Okay because you know, although I deal with Incredible human being they have one thing in common, Navy Seals. Yeah, you're right. But all of the individuals that I see have a certain kind of personality and they are willing to do whatever it takes to remove any physical obstacles so that they can go and read my practice is full of leaders. You know, one of the things that I think makes you unique every out it's question that I do have is so you started down this road and nutrition and medicine at 17. But we had talked about this earlier you practice what you preach. I mean I've worked out with you and the amazing Melissa up there in New York. We had a great workout and and I always see you out there fishing, you know to be better and to be stronger. Do you did you did you catch the fitness bog about the same time when you were a teenager? Or and then did it reimburse force it even further as you got deeper into medicine. You really began to understand because that's a really important thing. I know for a lot of our listeners out there. They may understand how to go in the gym and move some weights around or maybe they know how to build, you know, get their heart rate up, but you understand it from both. So how do you try and convey to people out there how important it is to understand? I mean you have a 360-degree view, you know physiological psychological physical. How do you Convey that to other people out there our listeners. Well, the first thing that you have to take a look at is if you've done if you continue to do what you've always done and you don't feel well. So let's say for example an individual is going to train and they're not seeing results and they've tried vegan diets and tried ketogenic diets and try to all these things and there's no improvement or very minimal Improvement. You have to take a step back and look at the process. So if white do you think you're doing isn't working then then at that moment it? Time to say hey, I'm a hamster on a treadmill you step away and you work with someone you find an expert to then begin to systematically program out your nutrition your food your sleep all of these things and really look at it from the big picture. I got a question for you when clients come into you know, you said there's a screening process. Do you find that there's a common deficiency with everybody? Because the question I want to ask is is what are your thoughts on daily protein? And what do you recommend for a good source of protein? Because when I first got seen I was told that I was deficient in a lot of things I wasn't getting enough of this I wasn't getting enough of that. Do you is that something common that you find or is it just people were coming they you know, the switch is come on at 40 and they go. You know what? I've never worked out before in my life. And now when I get in shape, I mean it when you walked in there and they said you were deficient in a couple of things. Did you yell out blasphemy. Now, you've punched that doctor on a serious. I mean, I just want to know no when I went into the doctor my experience with going in to see the doctor was I went in there and I had a bad experience prior. I went in I saw the doctor and he said do you have any questions for me? And I said no and he says get the hell out of my office. Excuse me. He says get out of My office what do you mean you have no questions because the anti aging facility I went to before I felt like I was cattle they rushed me in and they got me out and they said here this is what it's going to cost but then this doctor sat me down and I know this is something that you do to he sat down he goes we're talking about your life your longevity your Wellness your well-being and you're telling me you have no questions. So when you do the screening process, you know, we'll get back to the protein. Have you ever turned someone away and why? Why an inability to commit again my word of the show is commitment and really I do feel strongly the average number of Physicians of people that walk through my office has seen before they get to use 12. So if you have massive issues and I'm telling you here's the first steps that I need you to do and their answer is no or excuses or I just can't that is not a good fit or if you are a person that needs to be enabled that is also not a good fit. It is about being empowered and becoming capable. So if there is not that Synergy then they need to find somebody else and I love that you've got to make the cut and that's what I think sets you a Above the Rest, you know that I have been and I again I'm not going to say who it is. I've been a facilities where you walk in and they don't give a shit anything about you. They say you need this this this you pay the money and you leave and that's when I started educating myself when it going, you know. Shouldn't be feeling like this. I was putting on an extreme amount of weight too quick when I was trying to and that's one of the questions I was trying to build what everybody wants to build lean muscle mass and it seemed like I was just putting on it, you know, if you're doing things wrong, I was I was absorbing a lot of water. I was looking puffy and I was like, this is not what I want to do. So I started reading up on it self educating myself and started trying to you know, look for some credible facilities and the one in there and like I said when I met the You I was with he was like you're taking what? Yeah and you're taking that amount of dosages. He goes That's why you look like, you know puffy puffy. Thank you. I don't like to use paunchy as like the word my mama likes to use but I like pain she won't you but now me moe exactly but you know, I think the key is you know is People I always express the people before you go in and see someone your level they can't go in and just expect you to do everything. I mean like the people that I looked up to in the industry world. They're like, okay, you know, we were talking about Mike ahead of time Au Courant Mike Ahern he's like, you know, are you educating yourself on this? You know before you come to me and ask me a question you better have learned as much as you can and then I'm going to teach you more because obviously he's been in the fitness industry forever, and I think that's The approach people should take when they go to see someone in your specific field don't go in there and just go. Hey, I'm out of shape. Can you fix me? It should be like I have done this and I have tried this and I've tried this because like you said, They only get one shot to get your your business, you know, that's what I like. So that's the that's the advice. I would give to someone, you know, because I do the fitness and I use I use the trt and it is it's an evaluation process to see if you make the cut because yeah, and that's where I want to make it very clear just because you have money and you want to get treated doesn't mean you're going to ladies and gentlemen, it means you better have your shit squared away. You better be willing to commit and you better be willing to know that I mean, it's a process. Yes, you know I I lost about 15 pounds when I was puffy and it it was tough. You know, it was I mean, I've been through tougher but you know, it's when you have food and the shit that's accessible to us processed foods and all the stuff. It's so easy to just give in but when you're held accountable for your own actions and you have to you know, I had a check in with a duck, you know, it's like hey, you're not doing what you need to I love that. I love that about you and I love what you're doing and like I said. I'm going to give you my Cape your superhero, too. You know and I use what you know if I can use hormone as a Gateway, but really, you know, let's say you're in the military. You're King guy. It's a Segway to everything else. Right? So hormones is just the tip of the iceberg. It's also were you exposed to heavy metals? Are you jumping out of airplanes? Do your blast exposure? There's all these other things that you work to augment and then when you do all of these things you come out really on top Then longevity becomes the key player. So Gabrielle, we have a lot of listeners right now that are in all sorts of varying stages of Fitness Nutrition different points in their life. What advice would you give right now? If you were to tell someone here's how I want you to self assess yourself to kind of figure out where you are, you know, if you were to talk them through the different areas of your life because obviously let's just hypothetically say we have someone who is grossly overweight. I hadn't worked out in a while. Yeah, they're fluffy. They're super fluffy am paunchy and I love you out there, but you know they are but they're at they're like man, I really need to start but I just don't know where to go. How would you assess them? Because obviously coming to you you I don't know. Maybe I'm wrong. Maybe you would want that person to come to you immediately. How would you have them self assess to decide what the road is to better Optimal Health? Yeah first Is really making the decision. So are they sick and tired of being soft and fluffy and exhausted and not performing well in their life and if the answer is yes, then they would come and see me first thing off the bat we do is we deal with nutrition, right? So you want to I have them eliminate really the overarching theme is excess calories and Gabrielle. I want to tell you I mean I've been working with you and the 10 cheeseburger a day diet. You probably gonna suck the greatest and donuts you did donuts and it's fries you progress prescribing stomach Jason you have you got there yet. I'm good. I'm good. I've been slaying it. So alright go on. So go back to nutrition. I'm sorry. You have to build the foundation of the house first and there's no reason people don't need the kind of carbohydrates that they're eating. So first thing that goes is carbohydrates. The second thing that we do is their protein should be optimized and if they're really overweight I'll put them on Intermittent fasting or time restricted feeding. There's some really good evidence to do that helps the body regulate its own metabolism. So I'll put them in at 8:00 to 9:00 hour feeding window and protein should be high. I like to use protein the grams per ideal body mass. So if someone is 300 pounds, but they want to be 200 pounds then that is where we start if there's someone fit like you guys then for you your protein intake would be based on how much you want to weigh. So because there's no yes, I want to ask you a question and I love this and this is what people ask me all the time and well, let's use me. Okay, you can do this real quick. And I know you can and I know the answer so it's rhetorical. I weigh 205 pounds. Okay, and I want to be a you know, now that thank you, but no that's not what I'm saying. You heard that she said I was great but my question is is very upset. If someone said that about me, but okay, I want to weigh 200 and I want to weigh a hundred ninety five pounds. What is the equation? In that you formulate to do that with someone protein macros. Could you break that down in layman's terms? Thank you. So for you your protein intake should be between a hunter should be between a hundred ninety five to two hundred and you know could even be 220 grams of protein the more you cut your calories the higher your protein need. It needs to be. So right off the bat. That's where I would start with you. I would divide that into 40 to 50 grams. Meals because that is what is ideal for overcoming antibiotic resistance and muscle protein synthesis. We all know that based on the amino acids, and I don't want to get too technical so that the who's the listeners but between 30 and 50 grams of protein per meal would be ideal for I don't know Gabrielle you had me at amino acid. He's an idiot. From a body composition perspective your for every hundred grams of protein that you ingest. Your body can make 60 grams of carbohydrates. I am optimal protein. I'm high protein. I am very low carb person. That's what I'd recommend for you. But the guys that are in the gym, you know, like Johnny our friend Johnny. He does not do carbs. Look at them guy's a beast. What do you say about somebody? That's maybe 230 that's got a little weight on them. What is their ideal body weight? I don't know hounds I'm thinking like 185. Whoo. Okay, so then you could your first nine take protein intake should be a hundred 85 grams, even it could be even 200 and then you cut the carbohydrates your body should be very efficient at Burning. I meet another Fruit Roll-Up. Don't you dare? I will kill you Dad. The producer was yeah that that crinkling in the background by the way was mr. Producer. They should though that's pretty good. And and Johnny Johnny is not Not a beast. Obviously, you have not seen me with my shirt off ma'am, and we're not there on and if you weren't married to a team guy, you would see me attempt to take my shirt off but no great stuff. I love it. And a lot of people don't understand that equation are like I want to be this and I want to be this and I mean you broke it down. It's very simple. Yes, it's simple if you've done a little education you figured out it it's a formula would you that's all it is right. It's just you're punching in numbers. I mean you have to do the work, but With the protein intake, you know you figure out you know, how many meals you're going to take how much chicken or whatever the protein is going to be with your shake or whatever and like you just said you divide that up and three times a day if I'm getting my anywhere from a hundred ninety-five to 200 220 grams of protein and I'm keeping my carbs down then if I'm doing everything right if I'm doing the right type of workouts, I do hypertrophy workouts right now. I'm using Jeff Nichols program, but there what would you think the how long would something like that? Take if in like in a perfect world if someone's really following one of your programs. Let's use let's use my scenario 205. I'd like to drop 10 pounds. In a month, you know, obviously we'd also like your thyroid in your hormones and you're gonna help but within a month, you should begin you should see a change, you know, and I'm not afraid to use things that we need to so we try to do it through nutrition. But if you haven't balances then we move to something, you know in my practice. I've been using a lot of am Lex Knox or Tessa penson are things that help augment the resting metabolic rate which to have beneficial side effects like increased brain health. things like that or immune modulation That's that's amazing. And I think people really need to hear this. I actually just don't know if you see me typing. I just wrote the Jason I said, this is I wrote this is amazing people need to hear this. I really wrote and he when she talks. Yes, it's amazing because people ask me this all the time and I'm like, it's not that hard. If you just can salt with the right people and I just learned a couple things about the carbs from you and I wrote them down. So this is a two-fold for me. So I get to interview you and pick your brain for free so it's a When we have to we have to decide how carbohydrate tolerant are you a guy like Mike O'Hearn he can he works. So well, I mean, he's like a machine that he can probably get away with more carbohydrates than say another person is you know, it is trial and error but getting the protein right first is key. So that is the non-negotiable. So it's starting on the on the on that nutritional foundation. So from there, you know now you start getting into the realm of you know, we have people out there who you know, all they want to do is lift weights. You have some that. All they want to do is run and they think if all I do is run or do a lot of cardio. I'm going to lose weight that way I mean on the body itself physiologically, where do we want to be? I mean, we have a lot of listeners out there. Like I said in all different phases of Fitness show. I'm at Ground Zero somewhat higher levels like Ray who are going to tell you ran. I'm really impressed. I mean you actually admitted that you learned something today I did and you know, I joke around a lot but I take nutrition very serious and I'm always on a serious note kind of like you're always trying to be like me. I'm always trying to hone in myself set until and be better. Now the question I have to ask is and I again, I'm just going to call you doc because we're Beyond names because we know each other so well. Do you think you are good enough doctor to ever make Jason look like me now? Hold on. I'm not done and then make me make me look like Big Mike. Could we do that? I know I'm only 5 foot 7, but if you could make me look like Big Mike and Jason could look like me. I think the universe will have found perfect balance. Can you do that? I'm afraid of this plan. I can't wait to hear this. There's always a chance. There's always a chance that there's a 1% chance point one percent chance. It's still a chance. So you're saying this is shit. Okay, now I love it. So but let's go back to that question that so many people have these different ideas. You have a lot who think oh, I'm overweight and I need to just do cardio to lose weight or you have I hear a lot of women who say well I don't want to lift weights in my wife. God bless her is one of them. She's like, I don't want to lift weights because I don't want to put big muscles on that never happened in the history of ever, right? That's like something I'd say. I love it. That's a clinical term. Ladies and gentlemen. Yes, I'm a we know that the most important thing that you can have is muscle mass so muscle is actually an organ. It's like an endocrine organ the more you have when you challenge it it secretes things called myokines which are anti-inflammatory for the body. We know that the more muscle mass you have in midlife and the fitter you are the your chances of survival. Our much high are also in terms of Alzheimer's disease and cognitive function The Wider your waistline the lower your brain volume. All of this to be said metabolism is the most important aspect of this and metabolism is largely determined by your muscle by increasing muscle mass. So if you've ever seen the marathon runners and the people that are skinny and just wanted to run and have low muscle mass they're doing To service. You really need to be well-rounded. I'm well-rounded producers of sugar. How's he gonna feel when he comes off as sugar kick dot 90 minutes ago is going to be starving. Well, this is insulin never going to lose what was taking it back to my childhood. I went to BJ's yesterday and I was like man, I I saw I was going to get blowed Blow Pops and BJ's don't ask me why I know that don't go there, but I saw Roll-Ups, and I was like, oh man I want for and they're 72 of them and they're my wife didn't know that I did it so they got to be gone before. Yeah, you've eaten like 60 of them right here. I had 20 yesterday. I gave a bunch of worked way. And yeah, it's been turned away from the lights turn away from the light ma'am. I don't know if you can see lt's table but he has eaten one two, three four. He is a client of yours. That's true. I'm not ratting me out where I had one. One I'm firing. Jason is my kitchen you are a liar extraordinaire. So going back though to going back to on the fitness levels and people that are out there and how they can find that balance. Where would you recommend the average person to find that balance if they're getting ready to start and then I want to come back to a second point that you talked about because it's a point I talked about in physical leadership that Ability to be physically fit and balanced plays such a critical part in our ability to manage stress and everything else in our lives. So so the first question is if someone starting out maybe I have someone out there that they they can't afford you yet. Someday, they want to get to you and they want to do optimize their Fitness. But what would you recommend they do and we talked about nutrition that we want to get the protein that roughly from what I'm hearing is your protein should be roughly equivalent. Aunt protein intake should be roughly equivalent to where you want to be as far as your body weight give or take, correct. Yep. That's right. Okay, and then secondary that we want to lower our carbohydrate intake if we want to try and lose weight and get our metabolism furnace firing. Listen, my friend Jim. He says that protein and vegetables will make all your dreams come true. Man, and I thought it was Vegas and dice and wait what you're gonna get fired as her client and I'm going to step right in because that's why I'm not watching my smartass comments with her. I love it. Okay, so you bring up a really good point in terms of exercise, right? I think that having there are people that do programming for a living like Kara Kara Killian former typing game athlete is this is what she does. She's a beast. She's a bitch. She won't my program and I am very so I'm very sure right now from Tuesday's leg workout. Try working out with right or both hamstrings broke my shoulder and tore my right one man. Yeah. Anyway, good luck. Yeah, thanks. It's only because I didn't listen I was I'm really stubborn she is. So anyway back to your your question. What should someone do who hasn't started training find a really good coach otherwise will waste a lot of time and do these very haphazardly. It's the same thing with nutrition. It's the same thing with medicine in terms of starting obviously have to make sure that your movement patterns are correct. I work with Melissa Paris. She watches me like a hawk and then I go to physical therapy, you know, Emily cupboard you haven't met her yet, but at Urban Wellness and we look at these things really all-encompassing so finding someone like Cara who programs out. What are the progression so you don't hurt yourself so you can have longevity. Okay, Jack. No, that's good advice. I mean there's a lot of different places out there. You know, you know, there's a Fit Body Boot Camp. That's here in yeah. Yeah, it's great for Jasper Chesapeake. Yeah, I went took a look at it. So for those of you that are out there looking for a good gym. I think a lot of people there's all kinds of gems out there. But Gabriel said it I mean Ray is doing it raised providing Fitness coaching. There are a lot of individuals that are doing it. Maybe you can't afford an individual Fitness coach Fit Body Boot. Camp is a great. A place where you can go where you have one coach that's kind of training a group of people at one time, but they're walking around and they're watching how everybody's movements are any saris key down in Florida. If you're a southern Florida and he is like he is a he's like the Energizer Bunny on crack that got dipped in plutonium. He makes me look like a haemon Quay let your dad. Yeah. Yeah, it's amazing. So but Andy is incredible and if you're down there in Southern, Florida you need to Kim op he's got a great program, but the bottom line you got to get out there and start doing something and finding someone to help you walk down that path if they've never done it before they should definitely have guidance right? It's like with anything else course, it would be foolish for me to say. Okay. Okay. Yes, you can start walking and moving and doing these things. But if you really want to 10x your motion forward having experts and allocating funds to do that. That's key. So I have a I have a question. It's about the process. So I want you to walk me through this. Okay? It's a two-part question, but I know you can handle it. So I am I am 47 but I am an individual. Okay, I'm feeling I've got some symptoms and I'm gonna let you say I'm I'm feeling tired. I'm feeling sluggish whatever. It may be. What are some symptoms that individuals notice I said individuals male and female should be looking for as triggers or mechanisms that they may be Efficient in certain areas, that's number one. And then number two with that. What would the process be to come? See someone like you and what credit what creds I like to use the word credits or you know, you have obviously your word of mouth, you know, your reputation your titles everything you've done but what should people look for when coming to see a specialist, you know, what sets certain individuals Above the Rest, you know, because obviously this is my fitness, you know, and I I'm a motivational speaker and I'm a fitness Guru and the one thing that really pisses me off is that and I'm going to give you this in the let you answer it is people will spend millions and millions of dollars. If a loved one is sick in the hospital they have cancer and they've gotten behind the power curve, but they won't spend x amount of dollars which is Pennies on the dollars to beat stay ahead of the game and it pisses me off more than anything. So what is your process of you know individuals? Hey, what symptoms should they look for and then what? process to seek out a credible anti-aging trt hormonal replacement somebody to your caliber. What should they look for? These are great questions and two parts. I can handle it. Yes, ma'am. I know you can three questionable what they feel the number one the symptoms always have to match the treatment if an individual has been number one feeling fatigued number two low sex drive number three just not feeling like themselves to hear this all the time. I just don't feel like I used to and then I ask them. When was the last time you felt good and they say, oh wow. I was in my 20s that tells me right then and there that they've had this protect trajectory of Aging whether it's low testosterone low hormones for women to low testosterone hormones poor nutrition. I see a ton of people with inflammation parasitic infections people travel we have access to foods from all over. So those I would say the top three things that people would say also physical systems losing, you know hair on your legs. If you're a guy looked like a you know, 12 year old girl women losing hair on their head their eyebrows their eyelashes and peeling really puffy all of these things. Can be everybody's shaking their legs after Ron Roberts got bald legs. You see me on my phone. I'm actually taking notes of what you're saying. I get questions all the time, but I'm taking notes, but I'm watching him checking his leg soon as she said that but these are key and I didn't know that about the the hair on the Lakes I didn't so I actually wrote that down. That's that's very interesting. I'd love to pick your brain. But please continue. I apologize. Those are really the big thing the big symptoms that anyone that I You all the time and fatigue is a big one then change in sleep patterns for ship a lot of the lifestyle things are not just lifestyle and increasing need for stimulants. My the average amount of caffeine. My team guy patient can't drinks is 10 cups. You know, that's why I'm proud of them. I'm so proud of them. What was that coffee? 10 cups of coffee. I had a preacher in here a couple weeks ago and he He's like 260 pounds six foot sitting here and he's just so calm I go over and check his pulse that fucking things like 1:30. He says I'm pretty tired these days myself. No shit. You just had 10 cups of 12 ounce coffee. Yeah your hearts your hearts tired, but for pumping 131 here sitting I'm excited. We got her to say the f bomb. Destructive if you don't know what this woman looks like she looks like something out of a magazine prim and proper. She's actually sitting I'm actually trying to sit up straight because her posture so awesome because she's like his fucking heart. I was awesome. This isn't natural be yeah, the whole point of me and telling me about this guy is that you'll try to compensate for symptoms. So if you're finding that you let's say you take Adderall you're needing more Adderall you are nasty looking for things to help. You stay awake like modafinil. You're really looking. Looking for and doing activities that are increasing in intensity to cover up symptoms. It's not necessarily conscious thing. It's very subconscious. So that that is those are the big signs that I see where people should be coming in here or just that nagging those nagging injuries that aren't improving it and now it's moving from one joint. Nice. I love it things of that nature. So Gary, I want to go back to the one question. I had asked earlier that we kind of skimmed over because we really were coming full circle. I mean we've talked about nutrition we've talked about, you know, the exercise how critical it is for us to move this this machine we walk around in was designed to move and in this sedentary world, we live in with you know phones and movies and binge watching TV people are moving less and less and and that's why it's so You have to exercise because otherwise this machine is going to atrophy and you're going to die. I think I read a statistic or I wrote in my book that and you may know this statistic better that in the next 10 years. What one in six people are going to be type 2 diabetics I think is what I read somewhere. Gross all preventable. Yeah, and it's from our diet and it's from exercise. So what I wanted to come back full circle is the health benefits of optimizing yourself. If you were to look at someone like me who's putting your putting your things in place when I don't get seduced, you know what this one wasn't even eating and you counted it when you're not getting seduced by Fruit Roll-Ups, but how they Implement those things. Into their life and the impact it makes for them. So this is where you start to look at their blood work and you actually can see you know, hey, I'm seeing a degradation and inflammation, you know, whatever what are the things you're able to see that? You know, we're making a difference in these people. I mean on a very fundamental level again we talk about the foundation of the house vitamin D. That is almost always low. I see low thyroid. I see a lot of improvement in CRP and sed rate both are inflammatory markers when you get your hormones and balance you see those things improve also cholesterol when you are on the right hormone, if you are a guy you have elevated issues with cholesterol for example doing a cream which to better than doing an injection. So we see all of these Things improved and then what's so interesting is then symptoms become better and when we think about longevity the big organ people are worried about is the brain we know that proper hormone balance can really augment brain function also bone you be problem with falling breaking a hip hormones are necessary for these things and muscle mass is necessary for these things. So if we even look at it from a kind of physical level just from the outside in and you have this capacity to prevent this terrible trajectory of Aging of what we think is normal because we live in this domesticated society, which you said, we're sudden Terry so by counteracting that with proper nutrition proper protein lowering inflammation keeping excess calories low, then you have this potential for living a life that is not Shackled by physical limitation, which I think so many people have but you know you are Little bit unique right now and there's a audience out there that I think probably also is you know is sitting in the same chair you are and that is that we're not actually interviewing one person. We're interviewing two people right now because yes, wait what? Yeah. Yeah. Now there's two. Yeah, so dr. A baby girl on the way, that's right. The team got curse in full effect. Yeah Shane ha so. But listen the question it what's amazing is you now our this is obviously your guys first child. So now you are continuing to work out but I know we have a lot of pregnant women that are out there and I know I see it a lot where women are like, oh I can't do this or I can't do that. Or maybe I can't eat this or I shouldn't do that. So what advice do you have for a pregnant women out there to optimize their health so that it's best for them. And obviously, it's Beth best for the baby. They are building. I would say number one is definitely listen to your body. I actually was sick for five months. I am just over the hump of being sick, but I've been sick for five months morning sickness all day long. I don't know why they call morning seems like it's all day, but I still showed up and I trained it doesn't mean that my training was focused on building muscle or improving body composition, but it was and you know and Mike's girlfriend Monica. I just had a baby. It's all about maintaining them. Muscle tissue that you have them so you don't get just a tional diabetes and also not talking yourself out of it. There's a fine line between I'm just going to lay here because I'm exhausted and you know folding that one piece of thing that one shirt is going to be exhausting to I'm not going to do anything so you can talk yourself out of it. I would say doing some kind of physical activity 3 to 4 days a week is really important and also weightlifting for pregnancy is also really important whether you feel like it or not and I would get sick and go driving in a bathroom, but I'm Shawna and is there anything that they shouldn't do that woman shouldn't do is fight. I mean, you know should they be doing I don't know heavy squats or anything like that. No, when they're pregnant, we increased that intra-abdominal pressure but working with Melissa Paris. Who by the way has a fit fourth. This is a program that she's designed for pregnant women and they can find her at Melissa Paris and her like Melissa Paris business. I post all the time that they can actually get a program doubt schedule of what they need to be doing. And and that's very important. I do also not to change the subject. Wanted to answer a question about what do you how should you look at a partitioner don't want to forget to answer that because I think that that is absolutely valuable. I actually made fun of you because I thought you forgot it. I type that and now I got to retract it. So go ahead damn it. This is a you know, we live in this Society where there's a lot of noise and a lot of people are experts and that's never been that way before where there's a lot of bloggers and a lot of People that are not Physicians that are giving kind of medical advice and that is a huge red flag to me when I look at how I got to be where I am today. I'm always growing I'm always learning. I'm going to find the best physicians in the country to learn from them the old guys, you know, the O G's for someone who's getting nutrition advice. Then you want to make sure that they've trained in nutrition. My undergraduate is from the University of Illinois in human nutrition vitamin mineral metabolism, and then I did a fellowship. And nutritional Sciences have Wash U which if anyone is familiar with that, it's pretty pretty rigorous and part of that Fellowship was obesity medicine and geriatrics. So finding someone who has actually done a specialization is really really key and You know, I did two years of Psychiatry and then three years of family medicine. So if some shit goes south I'm going to know what's going on. But then also trained in this concept of wellness and then always learn think that that's important and then also betting The Physician by other people that you trust love it. I actually have a question of a dying to ask you and it's just we can explain what it is, but I'm going to I'm going to say a name of a medication and I just want to want you to tell me yes or no, is that fair? Yes met form. Yes. Thank you. Thank you. Thank you. Thank you. Thank you. I have read so many controversial articles and and literature on it this that you know, and yes, thank you so much. Maybe you can great drug talk about it real quick just for people. I don't think I could do it justice like you could thank you for men's been around for 60 years. It's been originally used in the treatment of type 2 diabetes to improve insulin sensitivity. But what we're finding is that it does improve insulin sensitivity, but it also has an effect on the gut microbiome that we don't really know. It's been studied in longevity and also as an anti-cancer mechanism would I recommend it and do I recommend it with my patients? I do thank you. Yes, and to all you- naysayers out there. I'm not giving that to you doc. You can just do need to be unique to take B vitamins vitamins. So the peripheral neuropathy that they saw. So and do see in a lot of diabetics that have been on Metformin for a long time that becomes an issue. So really making sure that you are up on all your B vitamins is can't having that that tested but metformin can be great and you combine that foreman and this is not standard practice with a low carbohydrate diet. I have seen people get absolutely shredded just saying I like shit and I'm shredded look at me. I'm sorry to say I was I was luring you in The show we're coming up. We're about we're coming up on the end of the show. I do have one last component because we've talked I talked about three components in my physical leadership and that is obviously working out. It is nutrition. And the last component is sleep and sleep is really overlooked and we're learning so much more about sleep just real quickly doc. If you could give me a 2 minute assessment on the importance of sleep because I mean and Team guys are the worst and and Terry guys are the worst because we think we're superhuman and we think because we went through hell week and we went an entire week without sleep that we can operate that way and and science has proven that a hundred percent wrong. So for all these business guys, I know and people who brag to me I'll meet people in there like yeah, I get by on four hours of sleep at night and I'm like, well I can tell you right now you are all jacked up and you're probably tired as fuck right now so low tea Tell me about the guy. It's going to affect your testosterone. They're like, okay, I'm out by 9:00. Trust me on this either. It's going to affect your hair or your testosterone doc. Whatever you say. So sleep is really interesting sleep is very important. Not just for energy but for glucose regulation, if you want to be lean and you want to have a good blood glucose profile, which is what we all care about is having, you know, low insulin low glucose not below normal. Levels but really keeping that level so you're not gaining weight and increasing your insolence unique effects that we know that night workers night shift workers given the same diet as someone who is on a normal sleep wake cycle will have increased glucose increase insulin will become pre-diabetic just from the change and the alterations in their sleep cycles that I mean. So right then and there the other big thing was sleepers dementia cognitive impairment the brain the glial cells regenerate and clean themselves. And it gets rid of waste when you sleep if you don't sleep you cannot do that. So the average person out there. I know everybody's different genetically. I feel like I've come to find that six and a half to seven hours of sleep is what I need six and a half seems to be pretty good for me. If I start getting less than six hours of sleep at night. I definitely feel it over a period of days. So how do you encourage people to kind of find? What is the optimal sleep they need because everybody is different. Well number one. I do also recommend. We haven't talked about this, but everyone should get tested. Personally back. Yeah within reason you all should be tested Ray. You should test for sleep apnea. Can you a lot of our listeners don't you're not really you're not really an operator. If you're not traveling to some cab. That's what they say. That's so true. You know, Jason swim buddy who's a really good friend of mine was diagnosed with sleep apnea and they've also done all these other tests on him that even when he's sleeping regardless of the sleep apnea. He's like sleeping like he's in a war zone, so he's not even getting Yeah, my sleep my brain. It was the same way when I went out to the brain Treatment Center. My fighter flight Brave way brainwave stays active. It's just firing. So but back to sleep and people should get tested for sleep. Apnea. What is that for the people that don't know? Well, I mean, it could be obstructive sleep apnea, which is a mechanical issue or Central seat sleep apnea, which is a brain issue. But the bottom line is that you stop breathing. We're not oxygenating your body. It can set you up for cardiac arrhythmia so hard problems as well as hypertension. And then if you're not getting in that deep sleep you're not going to make a hormones that you need to so that is something that we see with head trauma if you'd like to jump out of planes or you've had microtrauma like to shoot guns. Let's say your company behind you or somebody behind Did you read or somebody opened your door? So you know, that's that's probably Chop Chop. Yep, gotcha. So those are the kinds of things that they should definitely you should think about when it comes to sleep. The other aspect of that is. A great place to start is seven to eight hours. Some people are night people. Some people are morning people really finding out what your rhythm is and sticking to it. So turning Electronics off obviously phone should be away from the head because that has been shown to affect brain future brain. You know, I ran a dementia clinic at Wash U. It's part of the job is the fellow and one of the risk factors is keeping your cell phone by your head. Well, no kid. Okay. We'll listen we We have man they're so you have dropped so much knowledge on everybody out there. I mean we've covered nutrition. We've covered the fitness. We have covered sleep. We've covered optimal where do people find you dr. Gabriela and where can we find you and where can they get more information about you? So there's I'm definitely very very active on Instagram. And that's stuck together real lion. My website is dr. Gabriel line.com. I'm on Twitter and Facebook also in the same. Capacity dr. Gabriel lion. There's also something very important that I feel very passionate about a group that I work with. I work with foundation called task force dagger, which is guys either come to me like you Jason just on their own as patients or I see combat operators from all over the country this Foundation has a health initiative that they will send people to me each that I will help them with the kind of medicine that I practice and if you're interested in donating want to learn more or if you're an operator. Needs help, but cannot afford my services or all this other testing and things please connect the task force dagger. And if you have some extra money and you want to spend it and you don't want to buy another pair of shoes, please donate to them. Absolutely no task force dagger is a great group. Dr. Lyon is also a speaker. You can have her come in and speak on optimization and health and fitness. She is with eagle rise speakers so you can look us up and And we can help get her on that stage in front of you to educate your people on optimizing who they are. So yeah, it has been amazing. We're going to wrap things up. Let Hey two-minute motivation on Commit. Dr. Lyon it's been amazing to have you on would you like to close with why commit is such an important word for you? I've missed the last part. Would you we're closing with our two minutes and motivation. Would you like to do the honors of just a quick close on why it is so important for the word of the day commit why people need to commit to these areas that we talked about today. Yes commitment is key if you want success in life in any Endeavor that you have if you lack commitment the chances of success are incredibly low. Ultimately. We want to just live the best version of ourselves. Ourselves for others show up the best we can the only way to do that for this to be a hundred percent in all the time. I love it. I love it. You know what? I'm gonna let you go because last week your boom was pathetic and I'm going to finish with the real boom. Yeah it really it really wasn't synthetic. Boom. I will I will take full ownership of my week. Boom. So all right, I'm gonna I'm gonna hey one minute motivation on Commit. It is everything you need everything we talk about when I talk about the Pentagon a Peak Performance Physical leadership metal leadership emotional leadership social leadership and spiritual leadership. You have to commit I don't care. You do in your life. If you are not willing to commit. I mean it is what I talked about change. The very first rule of change is you have to commit to change so many people never commit so they never get into the action or the discipline. Everything doctor Gabrielle talked about today. There is an action and there is a discipline that you have to implement to make it work that is what is about so if you're out there right now and I want to say something it is never too late to start. I don't care if you weigh 600 pounds listen to this show and you're like, oh my God. I will never get there. Yes, you will. All you have to do is commit. It just says I'm going to drive forward. I'm going to start taking that action and start taking that discipline and you will take ownership of your life. Boom. Commit guys all in balls. And I know I'm a little bit of raw lower than the rest. But here's the deal in order to conquer the world. You must conquer yourself just like life and health it all starts from the inside out. Okay, if you want to start conquering things take better care of yourself make the commitment to invest in yourself. Off ladies and gentlemen, you get one life. You get one chance some of us get our a little lucky and they get more than one but like these individual said it's never too early or too late. Trust me. Okay, stay ahead of the game. Stop wasting time and procrastinating greatness and health and start making the commitment to be the best you you can be wait for it. Boom. Yeah, baby. All right, dr. Lyon. Thank you so much for being on with us. I look forward to seeing you up there and crush it. It so that I look like Ray and Ray looks like Michael learn what an honor ma'am. Seriously, I don't say it often complete honor. I literally have tons of notes. Thank you. All right. This has been the jar overcome Show episode 16. I'm Jason overcome Redmond, and I'm Ray cash care and we are out boom. Thanks for listening to the Jr. Overcome show tune in next time and please remember to subscribe on iTunes and SoundCloud please visit Jr. Overcome show.com. Hey, this is Ray cash care. X4 listening to Jay overcome show if you love the show ladies and gentlemen, we would love for you to do us a huge favor. Go to iTunes subscribe leave a 5-star message leave a comment and share with your friends. Boom.
 JR Overcome Show - Episode 16 - She's the one they call Dr. Feelgood - Ray' Cash" Care is back on the show and dropping the boom as he and Jason "Overcome" Redman interview functional medicine physician Dr. Gabrielle Lyon. Dr. Lyon is a nationally recognized expert in body optimization and focuses on helping her patients understand their strengths and weaknesses while helping them develop robust programs built around muscle growth and development. Always backed by metabolic science, Dr. Gabrielle helps elite athletes and elite special operations members across the country achieve elite fitness. Dr. Lyon is not only an academic, she is a practitioner of what she preaches, working out daily and setting the example as a  national semifinalist in Fitness America, a professional fitness model and nationally ranked figure competitor. Jason and Ray dig deep into fitness optimization and Dr. Gabrielle gives great insight into how you can build the best you all built around the word of the day, Committed. . As Always we close with 2 Minutes of motivation - shotgunning our views on the Overcome Mindset & Resilience! - Time to get your Conquer & Overcome on! Email us at connect@jrovercomeshow.com for comments, questions or just to sing our Awesome praises! 