Today, I welcome Dr. Heather Leidy to The Dr. Gabrielle Lyon Show for an in-depth conversation about the evolving landscape of nutrition science. Together, they tackle pressing topics like the future of the U.S. Dietary Guidelines, the impact of protein timing, and the importance of protein quality in supporting health and mitigating frailty. Dr. Leidy highlights recent research that explores behavioral strategies for sustainable weight management, the role of animal-sourced foods in nutrient adequacy, and the effects of GLP-1 medications on diet and health outcomes.

Key Discussion Points:

• The critical role of breakfast in satiety and long-term health
• Why the food matrix matters when evaluating protein sources
• The untapped potential of family-based breakfast interventions
• Implications of GLP-1 medications on protein needs and behavioral strategies
• Addressing the nutrient gaps in plant-based diets and rethinking food waste

Who is Dr. Heather Leidy?

Heather J. Leidy, PhD is currently an Associate Professor at the University of Texas at Austin. She has a joint appointment in the Department of Nutritional Sciences and the Department of Pediatrics -Dell Medical School. She previously served on the 2020 Dietary Guidelines Advisory Committee and was the American Society of Nutrition Research Interest Group Director. Dr.Leidy received her BS in Biology from Shippensburg University and went on to complete her MS and PhD in Physiology at Penn State University as well as a Postdoctoral fellowship in the Department of Nutrition Science and Ingestive Behavior at Purdue University.

This episode is brought to you by:

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Find Dr. Heather Leidy at:

The University of Texas at Austin | Department of Nutritional Sciences - https://nutrition.utexas.edu/directory/heather-leidy/

Find me at:

• Instagram: @drgabriellelyon
• Tik Tok: @drgabriellelyon
• Facebook: facebook.com/doctorgabriellelyon
• YouTube: youtube.com/@DrGabrielleLyon
• Jumpstart your 2025 with Dr. Gabrielle Lyon's 4-week Foundations Challenge —join now: https://bit.ly/3Wnd6KT
• Apply to become a patient - https://drgabriellelyon.com/new-patient-inquiry/
• Join my weekly newsletter - https://institute-for-muscle-centric-medicine.ck.page
• Get my book - https://drgabriellelyon.com/forever-strong/

Timestamps:

(00:00) - Dietary Protein Guidelines and Research

(10:01) - Challenges inDietary Guideline Committee

(14:32) - Nutrition, Behavior, and Health Outcomes

(21:48) - Protein and Satiety Mechanisms

(33:20) - Impact of Higher Protein Breakfasts

(53:48) - Breakfast, Protein, and Dietary Recommendations

(01:04:58) - Improving Nutrition Education for Physicians

(01:09:30) - Dietary Guidelines and Protein Quality

(01:22:26) - Skin Transformation With OneSkin and Protein

(01:26:18) - Behavioral Strategies and Protein Quality

(01:33:42) - Promoting Research and Dietary Guidelines

Disclaimer:

The Dr. Gabrielle Lyon Podcast and YouTube are for general information purposes only and do not constitute the practice of medicine, nursing, or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast, YouTube, or materials linked from this podcast or YouTube is at the user's own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professional for any such conditions.

Dr. Stephan Van Vliet joins us for an enlightening exploration of nutrition, agriculture, and human health. Our discussion navigates the often-overlooked complexities of food production, examining the nutritional differences between pasture-finished and grain-finished beef. We also uncover how maternal nutrition might set the stage for children's future dietary preferences. Dr. Van Vliet introduces the intriguing concept of the food matrix, emphasizing the profound impact of bioactive compounds in whole foods that go far beyond mere macronutrient content.

As we venture into the emerging field of food metabolomics, Dr. Van Vliet reveals how metabolites in plants and animals can offer new insights into health optimization. The conversation highlights the critical role of dietary choices, particularly regarding the impact of diet on metabolite composition and the potential health benefits of shifting toward whole foods. Balancing plant-based and animal-derived diets also emerges as a focal point, underscoring the health potential of integrating both for optimal nutrient intake.

Key Topics:

The food matrix and why whole foods matter beyond macros

Food metabolomics and the impact of diet on metabolite composition

Nutritional differences between pasture-finished and grain-finished beef

How maternal nutrition influences children's future health and food choices

Why an omnivorous diet emerges as optimal for human health

Who is Dr. Stephan Van Vliet?

Dr. Stephan Van Vliet is the Director at the Center for Human Nutrition Studies at Utah State University. Dr. Stephan Van Vliet earned his PhD in Kinesiology as an ESPEN Fellow from the University of Illinois at Urbana-Champaign, and received postdoctoral training at the Washington University in St Louis School of Medicine and Duke University School of Medicine prior to joining Utah State University in 2022.

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Find Dr. Stephan Van Vliet at:

• The Van Vliet Lab - https://stephanvanvliet.com/
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Find me at:

• Instagram: @drgabriellelyon
• Tik Tok: @drgabriellelyon
• Facebook: facebook.com/doctorgabriellelyon
• YouTube: youtube.com/@DrGabrielleLyon
• Jumpstart your 2025 with Dr. Gabrielle Lyon's 4-week Foundations Challenge —join now: https://bit.ly/3Wnd6KT
• Apply to become a patient - https://drgabriellelyon.com/new-patient-inquiry/
• Join my weekly newsletter - https://institute-for-muscle-centric-medicine.ck.page
• Get my book - https://drgabriellelyon.com/forever-strong/

Timestamps:

(00:00) - Understanding the Food Matrix

(17:02) - Exploring Food Metabolomics and Nutrient Optimization

(24:51) - Exploring Plant-Based and Animal-Derived Diets

(40:15) - Navigating Dietary Recommendations and Nutrition Nuances

(54:35) - Optimizing Nutrient Density in Food

(01:09:42) - Balancing Diet and Nutrient Research

Disclaimer:

The Dr. Gabrielle Lyon Podcast and YouTube are for general information purposes only and do not constitute the practice of medicine, nursing, or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast, YouTube, or materials linked from this podcast or YouTube is at the user's own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professional for any such conditions.

In this episode of The Dr. Gabrielle Lyon Show, I sit down with my friend, Dr. Allison Brager, a neurobiologist, researcher, and active-duty U.S. Army neuroscientist whose work redefines what we know about sleep and human performance. Allison’s expertise goes beyond the usual advice about getting eight hours of sleep. Instead, we explore how to optimize performance and resilience when life doesn’t allow for a perfect sleep routine—something we can all relate to.

Allison shares fascinating insights from her work with military special operations, studying how sleep deprivation impacts cognitive and physical performance in high-stakes environments. We discuss the genetic factors that influence sleep tolerance, the science of tactical napping, and practical strategies to help shift workers, parents, and frequent travelers stay functional despite disrupted schedules. From groundbreaking studies on circadian biology to the effective application of tools like caffeine, Allison’s expertise is both eye-opening and actionable.

This episode is packed with cutting-edge science and real-world solutions for anyone navigating the challenges of sleep and performance in an imperfect world. Join us for a conversation that will change how you think about sleep and resilience.

Key Topics:

• Sleep strategies for extreme conditions and busy lives
• Tactical napping and caffeine dosing for performance
• The link between muscle, circadian rhythms, and sleep recovery
• Tools to optimize sleep, even in a non-ideal world

Who is Dr. Allison Brager?

Dr. Allison Brager is a neurobiologist, researcher, and active-duty U.S. Army neuroscientist with a PhD in neuroscience from Kent State University. Her work focuses on the intersection of sleep, resilience, and performance in extreme conditions, including her extensive collaboration with Army Special Operations to optimize warfighter health. As a NASA astronaut candidate, she brings a unique perspective on functioning in imperfect conditions, offering invaluable insights for shift workers, parents, athletes, and professionals aiming to thrive despite life’s challenges.

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Find Dr. Allison Brager at:

- Instagram: @docjockzzz

- LinkedIn: https://www.linkedin.com/in/allison-brager-80a58210/

- Walter Reed Army Institute of Research: https://walterreedarmyresearch.academia.edu/AllisonBrager

Find me at:

- Instagram: @drgabriellelyon

-Tik Tok: @drgabriellelyon

-Facebook: facebook.com/doctorgabriellelyon

-YouTube: youtube.com/@DrGabrielleLyon

Apply to become a patient - https://drgabriellelyon.com/new-patient-inquiry/

Join my weekly newsletter - https://institute-for-muscle-centric-medicine.ck.page/2ed23e2860

Get my book - https://drgabriellelyon.com/forever-strong/

Disclaimer: The Dr. Gabrielle Lyon Podcast and YouTube are for general information purposes only and do not constitute the practice of medicine, nursing, or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast, YouTube, or materials linked from this podcast or YouTube is at the user's own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professional for any such conditions.

In this episode of The Dr. Gabrielle Lyon Show, Dr. Gabrielle Lyon sits down with Dr. Susanna Søberg, a leading expert in cold exposure and metabolism. They dive deep into the science behind cold plunging, the benefits of brown adipose tissue (BAT), and how minimal doses of cold can dramatically improve metabolic health, mental resilience, and overall well-being.

Dr. Søberg shares her personal journey from working as a nurse to becoming a PhD researcher in metabolism, uncovering the surprising role that brown fat plays in regulating blood sugar, burning fat, and improving cardiovascular health. The conversation covers practical protocols for cold exposure, including how often and how long to cold plunge for maximum benefits.

Key topics include:

• How brown fat activation boosts metabolism and insulin sensitivity
• The minimum effective dose of cold exposure for optimal health
• Cold exposure’s surprising effects on mental health and mood
• Contrast therapy: Combining cold plunges with sauna for enhanced benefits
• Cold therapy's impact on women, including menopause symptom relief

Whether you're curious about starting cold plunges or are already a seasoned winter swimmer, this episode provides actionable insights grounded in science.

Who is Dr. Susanna Søberg?

Dr. Susanna Søberg is a PhD in metabolism and one of the world’s foremost researchers on cold exposure and brown adipose tissue (BAT). Her work focuses on how environmental stressors—like cold and heat—impact metabolism and overall health. Through her studies, Dr. Søberg developed the Søberg Principle, which outlines the minimum effective dose of cold exposure necessary to activate brown fat and improve health outcomes. She is recognized for making cutting-edge research accessible and practical for the general public.

This episode is brought to you by :

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Find Dr. Susanna Søberg at:

• The Søberg Institute - https://soeberginstitute.com/
• Instagram - https://www.instagram.com/susanna_soeberg/
• X - https://x.com/SusannaSberg1
• LinkedIn - https://www.linkedin.com/in/susanna-s%C3%B8berg-phd-9a924717/

Find me at:

- Instagram: @drgabriellelyon

-Tik Tok: @drgabriellelyon

-Facebook: facebook.com/doctorgabriellelyon

-YouTube: youtube.com/@DrGabrielleLyon

Apply to become a patient - https://drgabriellelyon.com/new-patient-inquiry/

Join my weekly newsletter - https://institute-for-muscle-centric-medicine.ck.page/2ed23e2860

Get my book - https://drgabriellelyon.com/forever-strong/

Disclaimer: The Dr. Gabrielle Lyon Podcast and YouTube are for general information purposes only and do not constitute the practice of medicine, nursing, or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast, YouTube, or materials linked from this podcast or YouTube is at the user's own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professional for any such conditions.

In this episode of The Dr. Gabrielle Lyon Show, I sit down with Dr. Faidon Magkos, a leading expert in obesity and metabolism at the University of Copenhagen, to tackle one of the most debated topics in nutrition science – the root causes of obesity. We dive into the contrasting theories of energy balance and the carbohydrate-insulin model, shedding light on what the latest research reveals – and what remains unknown. Dr. Magkos also discusses how environmental factors, genetics, and muscle health shape metabolic outcomes.

Together, we discuss:

• The real drivers behind obesity – is it overeating or hormonal imbalances?
• Key differences between energy balance and carbohydrate-insulin models
• Why obesity research still faces major limitations in human studies
• The role of muscle and lean mass in metabolic health
• Practical insights for diet design and weight loss strategies

If you’ve ever wondered about the science behind weight gain or how to create a sustainable, healthy diet, this episode breaks down the complexities with expert clarity.

Heads up! The audio quality in this episode isn’t perfect, but the insights are too valuable to miss. Thanks for sticking with us – you’ll want to hear this!

Who is Dr. Faidon Magkos?

Dr. Faidon Magkos is a Professor of Obesity and Metabolism at the University of Copenhagen, with over 200 published papers shaping the fields of nutrition, exercise, and obesity research. His work bridges cutting-edge science with practical insights into human metabolism and health.

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Find Dr. Faidon Magkos at:

- University of Copenhagen: https://researchprofiles.ku.dk/en/persons/faidon-magkos

Find me at:

- Instagram: @drgabriellelyon

-Tik Tok: @drgabriellelyon

-Facebook: facebook.com/doctorgabriellelyon

-YouTube: youtube.com/@DrGabrielleLyon

Apply to become a patient - https://drgabriellelyon.com/new-patient-inquiry/

Join my weekly newsletter - https://institute-for-muscle-centric-medicine.ck.page/2ed23e2860

Get my book - https://drgabriellelyon.com/forever-strong/

Disclaimer: The Dr. Gabrielle Lyon Podcast and YouTube are for general information purposes only and do not constitute the practice of medicine, nursing, or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast, YouTube, or materials linked from this podcast or YouTube is at the user's own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professional for any such conditions.

Dr. Kevin Maki, renowned scientist and co-founder of multiple biomedical research centers, joins us to demystify the world of nutrition science. With a career spanning decades in epidemiology and clinical trials, Dr. Maki dives into the evidence behind red meat, cholesterol, saturated fats, and the impact of dietary habits on heart health. Discover the truth behind common misconceptions and gain clarity on making informed dietary choices.

In This Episode:

• What does the science really say about red meat and cholesterol?

• Understanding the role of saturated fats in heart health

• How observational studies and clinical trials shape dietary guidelines

• The truth about seed oils and inflammation

• Practical tips for maintaining a heart-healthy diet

Timestamps: 0:00 Introduction to Dr. Kevin Maki

2:35 The role of epidemiology in nutrition science

10:12 Unpacking red meat and cardiovascular risks

19:50 Saturated fats and their impact on cholesterol

28:30 Seed oils: Evidence vs. misinformation

38:45 Practical dietary advice for a healthier lifestyle

45:00 Q&A and final takeaways

In this episode of The Dr. Gabrielle Lyon Show, I sit down with Dr. Mike Israetel, an exercise physiologist and co-founder of Renaissance Periodization, to break down the science of sustainable fat loss and muscle gain. We explore the essential strategies for transforming your physique without falling for quick fixes or fad diets. From macronutrient distribution to the critical role of resistance training, Dr. Israetel offers practical, science-backed guidance for anyone looking to optimize their health and fitness. From macronutrients to supplements, we cover it all! 

We dive into: 

• Why fat loss is often misunderstood and overcomplicated 
• The key principles of calorie balance and macronutrient needs 
• Strategies to preserve muscle while losing fat 
• How to tailor your diet and activity level for sustainable results 
• The revolutionary role of GLP-1 agonists like Ozempic 

If you’ve ever struggled to make sense of dieting myths or want a clear roadmap to achieving your fitness goals, this episode delivers the tools you need to succeed. 

Who is Dr. Mike Israetel? 

Dr. Mike Israetel is a leading expert in exercise physiology and nutrition science. With a PhD in Sport Physiology from East Tennessee State University, he has dedicated his career to teaching evidence-based principles for fitness and nutrition. As the co-founder of Renaissance Periodization, he has helped countless individuals achieve their goals through practical and sustainable methods. Dr. Israetel is also a competitive bodybuilder, author, and sought-after speaker in the fitness industry. 

👉 Join my all new 6 Week Forever Strong Bootcamp - https://drgabriellelyon.com/forever-s... 

👉 Get my book and join my community here: Linktr.ee/dlyon 

Find Dr. Mike Israetel at: 

Instagram: @drmikeisraetel 

Youtube: https://www.youtube.com/@RenaissancePeriodization/videos 

Find me at: 

Instagram: @drgabriellelyon 

Tik Tok: @drgabriellelyon 

Facebook: facebook.com/doctorgabriellelyon 

YouTube: youtube.com/@DrGabrielleLyon 

In this episode of The Dr. Gabrielle Lyon Show, Dr. Lyon is joined by Dr. Russell Surasky, a board-certified neurologist and addiction specialist, to discuss one of the most pressing issues of our time: addiction. With a deeply personal connection to the topic, Dr. Surasky sheds light on the reality of addiction as a chronic brain disease and dispels the myths that have fueled stigma for decades.

Dr. Surasky explains how addiction fundamentally alters brain function, the role of genetic susceptibility, and why opioids—particularly fentanyl—pose an unprecedented threat. He shares actionable insights into treatment options, including the promise of medication-assisted therapies like Vivitrol, and how families and society can better support individuals struggling with addiction.

This episode is essential for anyone seeking a deeper understanding of addiction and how we can combat the opioid epidemic through science, compassion, and innovation.

We dive into:

• Why addiction is a brain disease, not a moral failure or lack of willpower
• The alarming rise of fentanyl and how it has changed the landscape of addiction
• How genetic predispositions influence addiction risk and potential
• The critical differences between physical dependency and true addiction
• Cutting-edge treatments for addiction
• Strategies for families to navigate addiction and support recovery

Who is Dr. Russell Surasky?

Dr. Russell Surasky is a dual board-certified neurologist and addiction specialist who combines his expertise in brain science with a compassionate approach to treating addiction. With years of experience in understanding how substances hijack the brain's reward system, Dr. Surasky has become a leading voice in addiction medicine.

Driven by a personal tragedy, Dr. Surasky works tirelessly to raise awareness about the science of addiction, reduce stigma, and offer hope through innovative treatment options. His mission is to ensure that addiction is understood as a treatable medical condition, not a moral failing.

Find Dr. Russell Surasky at:

Instagram: https://www.instagram.com/russellsuraskymd/

His website: http://www.drsurasky.com/

This episode is brought to you by:

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Disclaimer: The Dr. Gabrielle Lyon Podcast and YouTube are for general information purposes only and do not constitute the practice of medicine, nursing, or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast, YouTube, or materials linked from this podcast or YouTube is at the user's own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professional for any such conditions.

Join Dr. Gabrielle Lyon and Dr Christie Ballantyne, one of the world’s leading cardiologists, for an insightful conversation on the science behind cardiovascular health, metabolic wellness, and disease prevention. In this episode, Dr. Ballantyne shares groundbreaking research, the role of genetics, and practical steps you can take to optimize heart health. Whether it’s through diet, exercise, or understanding your unique health profile, this discussion is packed with actionable strategies to help you live a longer, healthier life.

💡 Key Topics Covered:

• How genetics influence heart disease risk
• The power of lifestyle changes for heart and metabolic health
• Breakthroughs in cardiovascular research you need to know

📌 Timestamps:

00:00 - Introduction

02:15 - Why genetics play a role in heart disease

07:45 - The link between lifestyle and cardiovascular health

15:20 - Cutting-edge studies in heart and metabolic wellness

20:50 - Practical tips to prevent heart disease

28:00 - The future of cardiovascular medicine

🔗 Resources Mentioned:

Dr. Gabrielle Lyon’s Website

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Dive into an extraordinary conversation with Dr. Gabrielle Lyon and Dr. Jamie Baum, Associate Professor and Director of the Center for Human Nutrition at the University of Arkansas. In this episode, we explore revolutionary topics:

The role of skeletal muscle in appetite regulation.

Cutting-edge research on perimenopause and postmenopause nutrition.

How dietary protein impacts health and weight management.

Surprising findings on protein supplementation and sleep quality.

The science behind muscle-brain crosstalk and its effects on aging.

Dr. Baum shares her journey into research focused on women's health, the underrepresentation of women in protein science, and why muscle health is key to longevity.

Learn about the latest studies on protein types (whey, casein, soy), appetite signals, and why muscle may be the organ of the future.

💡 Key Takeaway: Your muscle health isn’t just about strength—it’s a driver of overall well-being and longevity.

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Find Dr. Jamie Baum at:

- Website: https://food-science.uark.edu/people/faculty/uid/baum/name/Jamie+I.+Baum/

Find me at:

- Instagram: @drgabriellelyon

- Tik Tok: @drgabriellelyon

- Facebook: facebook.com/doctorgabriellelyon

Disclaimer: The Dr. Gabrielle Lyon Podcast and YouTube are for general information purposes only and do not constitute the practice of medicine, nursing, or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast, YouTube, or materials linked from this podcast or YouTube is at the user's own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professional for any such conditions.

The Dietary Guidelines Are Failing Us

In this episode of The Dr. Gabrielle Lyon Show, Dr. Lyon is joined by Dr. Donald Layman, a world-renowned expert in protein metabolism and a pioneer in the field of nutritional science. With over 20 years of mentorship between them, Dr. Layman and Dr. Lyon dive deep into the flaws, myths, and future of U.S. Dietary Guidelines, offering a clear path to better health through smarter dietary decisions.

Dr. Layman shares his revolutionary perspective on why protein intake should focus on essential amino acids, how carbohydrates—not fats—are driving metabolic disease, and why outdated nutrition guidelines continue to mislead the public. From breaking down dietary biases to advocating for personalized nutrition, this episode is a must-listen for anyone striving for optimal health.

We dive into:

• The history and evolution of the U.S. Dietary Guidelines, from the Food Pyramid to MyPlate.
• Why "protein" as we know it is an outdated concept—and how essential amino acids are the real focus.
• How processed carbohydrates are the primary drivers of obesity, diabetes, and heart disease.
• The truth about saturated fats and cholesterol—and why the science contradicts public policy.
• How low-carb, high-protein diets outperform standard dietary recommendations in nearly every metric.
• Why nutrient-dense animal proteins are irreplaceable, despite plant-based advocacy.

Who is Dr. Donald Layman?

Dr. Donald Layman is a globally recognized leader in protein metabolism and nutritional science. As Professor Emeritus at the University of Illinois, his groundbreaking research has redefined how we understand the role of protein and amino acids in health and aging. With over 40 years of experience, Dr. Layman has published extensively on topics ranging from muscle metabolism to dietary recommendations.

A long-time mentor and collaborator of Dr. Gabrielle Lyon, Dr. Layman is a trusted voice in advocating for evidence-based dietary practices. His work continues to influence both clinical applications and public health policies worldwide.

• Apply to become a patient - https://drgabriellelyon.com/new-patient-inquiry/
• Claim Your Free Copy of The Lyon Protocol Today! - https://institute-for-muscle-centric-medicine.kit.com/76e7da43e0
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Find Dr. Don Layman at:

        - Website: https://metabolictransformation.com/meet-dr-donald-k-layman/

Find me at:

        - Instagram: @drgabriellelyon

        - Tik Tok: @drgabriellelyon

        - Facebook: facebook.com/doctorgabriellelyon