Can you Build Muscle without Heavy Lifting?

Join Dr. Gabrielle Lyon as she sits down with Dr. Jeremy Loenneke, an associate professor of exercise science at the University of Mississippi and one of the world’s leading experts in blood flow restriction (BFR) training. They discuss the science behind skeletal muscle adaptation, how BFR can help you get stronger without heavy weights, and why muscle growth and strength aren’t always the same thing.

Dr. Loenneke shares insights on how BFR works—using low loads to trigger muscle adaptation and growth—and the potential benefits for recovery, rehabilitation, and even everyday training for those wanting to avoid joint strain. They also explore some fascinating phenomena like cross-education, where training one side of your body can strengthen the other side.

Key Highlights:

• The basics and benefits of blood flow restriction training
• How to build muscle with low weight loads
• The difference between muscle growth and muscle strength
• Practical applications of BFR in both sports and rehabilitation

Don’t miss out on these expert insights that can transform your approach to exercise and recovery. Let’s take your fitness knowledge to the next level!

Who is Dr. Jeremy Loenneke?

Dr. Jeremy Loenneke is an Associate Professor of Exercise Science at The University of Mississippi within the School of Applied Sciences. He received his MS in Nutrition and Exercise Science from Southeast Missouri State University and his PhD in Exercise Physiology from the University of Oklahoma. He is the director of the Kevser Ermin Applied Physiology Laboratory and his research group’s primary focus is on skeletal muscle adaptations to exercise with and without the application of blood flow restriction. His recent work has also focused on addressing whether or not muscle growth contributes to changes in strength with exercise. Dr. Loenneke is a Fellow of the American College of Sports Medicine and a member of the American Physiological Society. He has authored numerous peer-reviewed articles and is an Associate Editor for PLOS One, Peer J, and Research Quarterly for Exercise and Sport. He also serves on the editorial board for Sports Medicine and Medicine and Science in Sports and Exercise

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Innovating Women’s Health

In this episode of The Dr. Gabrielle Lyon Show, I sit down with the incredible Cindy Eckert—serial entrepreneur, founder of Sprout Pharmaceuticals, and the driving force behind Addyi (commonly known as “the female Viagra”). Cindy shares her groundbreaking journey in advocating for women’s sexual health, challenging the medical system, and fighting for equal treatment in medicine.

Cindy reveals the startling double standards between male and female sexual health, recounting her experiences bringing Addyi to market and navigating the resistance she faced. Together, we dive deep into why women’s pleasure, health, and biology have been historically overlooked and undervalued, and why now more than ever, the conversation must change.

Key highlights:

• Why women deserve proof and evidence-based treatments
• The untold challenges behind bringing Addyi (the female Viagra) to market
• How we can change the conversation around women’s health

If you want to learn more about the untold truths of women’s health and why this conversation is so critical, hit play and join us for this powerful discussion.

Who is Cindy Eckert?

Cindy Eckert is a self-made serial entrepreneur and fierce advocate for women, known for her bold leadership and mission to empower female entrepreneurs through her Pinkubator. Over her 24-year career in healthcare, Cindy has built and sold two companies for over $1.5 billion, including Sprout Pharmaceuticals, which introduced the first FDA-approved drug for low sexual desire in women, often called "female Viagra." After selling Sprout for $1 billion, she fought to reclaim the drug and relaunched it on her own terms. Cindy’s work, widely featured in major media, focuses on creating mission-driven companies with a profound impact, and she is committed to helping others achieve success.

What is ADDYI?

ADDYI is for premenopausal women with acquired, generalized hypoactive (low) sexual desire disorder who have not had problems with low sexual desire in the past, and who have low sexual desire no matter the type of sexual activity, the situation or the sexual partner. The low sexual desire is troubling to them and is not due to a medical or mental health problem, problems in the relationship or medicine or other drug use. ADDYI is not for use in men or to enhance sexual performance.

Your risk of severe low blood pressure and fainting is increased if you drink 1-2 standard alcoholic drinks close in time to your ADDYI dose. Wait at least 2 hours after drinking before taking ADDYI at bedtime. Your risk of severe low blood pressure and fainting is also increased if you take certain prescription, over the counter or herbal medications, or have liver problems. Low blood pressure and fainting can happen when you take ADDYI even if you don’t drink alcohol or take other medicines. Do not take if you are allergic to any of the ingredients in ADDYI. Allergic reactions may include hives, itching or trouble breathing. Sleepiness, sometimes serious, can occur. Common side effects include dizziness, nausea, tiredness, difficulty falling asleep or staying asleep and dry mouth. See full PI and Medication Guide, including Boxed Warning at addyi.com/pi or call 844-PINK-PILL.

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Want to read more?

Sexual Dysfunction in Women - https://www.nejm.org/doi/full/10.1056/NEJMcp2313307?query=TOC&cid=DM2357883_Non_Subscriber&bid=-1796380385

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Find Cindy Eckert at:

• Instagram - @cindypinkceo
• LinkedIn - https://linkedin.com/in/cindy-eckert/
• Website - https://thepinkceiling.com/

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• Instagram: @drgabriellelyon
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Building Muscle, Preventing Injury

In this episode we sit down with Dr. Jordan Shallow, chiropractor, strength and conditioning coach, and founder of Prescript. Dr. Shallow works with top athletes from the NFL, NHL, UFC, and more, helping them stay injury-free and perform at their best.

We dive deep into the world of biomechanics and movement, discussing the critical importance of "physical empathy" — understanding how the body interacts with gravity — and why it’s key to both performance and injury prevention. Whether you're an elite athlete or just starting your fitness journey, Dr. Shallow’s principles can help you train smarter, stay injury-free, and optimize your movement for lifelong strength and vitality.

In this episode, you’ll learn:

• What is "physical empathy" and how it impacts your workouts
• How to prevent injuries by improving movement quality
• The role of biomechanics in training elite athletes vs. the general population
• Why understanding your relationship with gravity can transform your fitness
• Dr. Shallow’s tips for mastering single-leg exercises and more!

Tune in to learn how biomechanics can be your secret weapon for strength, longevity, and injury-free training!

Who is Dr. Jordan Shallow?

Jordan Shallow is a founder of Pre-Script, the foremost leader in exercise education for coaches, clinicians and trainers.

He's held positions at Apple's world headquarters as apart of their corporate medial team, as well as Stanfrod Univeristy in their sports performance department.

He currently operates as a founder, educator as well as concierege chiropractor and Strength Coach for athletes of all disciplines.

His Atheltes range from the NFL, MLB, NHL and Professional Tennis. Deploying his principles based approach from rehabilitation to world class performance. 

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Find Dr. Jordan Shallow at:

Instagram - @the_muscle_doc (IG)

Youtube - https://www.youtube.com/@Themuscledoc

Podcast - https://open.spotify.com/show/0RwzwL0yzMtK3D0ub6wPhy?si=b09c70b6ba634e33

Find me at:

Instagram - @drgabriellelyon

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In this episode of the Dr. Gabrielle Lyon Show, we welcome back neurophysiologist and human performance expert, Louisa Nicola. Together, we explore the powerful connection between exercise, cognitive function, and the prevention of Alzheimer's disease. With cutting-edge insights from Louisa’s recent research, we dive deep into the impact of resistance training, cardiovascular exercise, and lifestyle interventions on brain health and longevity.

In this episode, you’ll learn:

• The role of exercise in slowing cognitive decline and protecting against Alzheimer's.
• How amyloid and tau proteins contribute to Alzheimer's and what can be done to mitigate their effects.
• The benefits of aerobic and resistance training for brain health.
• Why dementia is not a normal part of aging—and how it can be prevented through lifestyle changes.
• The importance of maintaining muscle mass and metabolic health in preserving cognitive function.

Join us for a science-driven conversation on how you can optimize your brain health through exercise and actionable lifestyle interventions, and discover why Alzheimer's may now be an "optional" disease.

Who is Louisa Nicola?

Neurophysiologist and human performance coach, Louisa Nicola is the founder and head performance advisor of Neuro Athletics - an elite human performance consulting firm. Neuro Athletics provides top-tier education and coaching for the world's highest-profile athletes and executives, ensuring they achieve peak performance. Louisa graduated from the University of Sydney Medical School and is currently completing her Doctorate with the University of Washington. 

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Find Louisa Nicola at:

• Instagram : https://www.instagram.com/louisanicola_/
• Website: https://www.neuroathletics.com.au/
• Newsletter : https://neuroathletics.substack.com/subscribe
• Podcast : https://apple.co/3H02jPa

Find me at:

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In this episode of the Dr. Gabrielle Lyon Show, we dive deep into the world of compounding pharmacies and the transformative power of anabolic steroids with special guest Shaun Noorian, founder of Empower Pharmacy, one of the largest compounding pharmacies in the U.S.

Join us as Shaun shares his personal journey from engineering to pharmacy, sparked by a life-changing back injury that led him to discover the benefits of testosterone therapy. We explore the critical role compounding pharmacies play in providing customized medications that can dramatically improve health outcomes, particularly for those dealing with hormonal imbalances, muscle wasting, and more.

In this episode, you’ll learn:

• The critical role of compounding pharmacies in personalized medicine
• Debunking myths and addressing the stigma around anabolic steroids
• The safety and regulatory landscape for compounded medications
• The future of healthcare through the lens of compounding pharmacies

If you’re interested in cutting-edge science, personalized healthcare, or simply want to learn more about how medications can be tailored to meet your unique needs, this episode is a must!

Who is Shaun Noorian?

Shaun Noorian, CEO and Founder of Empower Pharmacy, is on a mission to help people live healthier and happier lives. With a profound commitment to quality and innovation, he has overseen Empower Pharmacy’s growth into one of the nation’s largest and most advanced 503A compounding pharmacies and 503B outsourcing facilities, serving the functional medicine markets. Empower’s dedication to excellence allows them to produce a wide range of high-quality medications tailored to the specific needs of patients and healthcare businesses across 50 states. Today, Shaun and his team are expanding their presence in the pharmaceutical market, maintaining their core belief that healthcare accessibility is achieved through affordable medications without compromising quality.

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

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Find Shaun Noorian at:

• Shaun LinkedIn: https://www.linkedin.com/in/shaun-noorian
• Shaun X (Twitter): x.com/shaunnoorian?s=11&t=NDSTyVuCaZkwAQ5FhTvR4w
• Empower Website: https://www.empowerpharmacy.com/

Find me at:

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Breaking Health Myths

In this episode of the Dr. Gabrielle Lyon Show, we sit down with Mari Llewellyn. Mari opens up about her incredible transformation journey, losing over 100 pounds and reclaiming her mental and physical health. From hitting rock bottom to building a thriving wellness empire, Mari shares invaluable insights into the importance of weight training, discipline, and self-reflection.

Tune in as Mari discusses the challenges of navigating health trends, the responsibilities that come with being a public figure, and the evolving landscape of women’s health. Whether you’re struggling with weight loss, mental health, or finding trustworthy health information, this episode is packed with actionable advice and heartfelt stories that will motivate you to take control of your health and wellness.

In this episode, you’ll learn:

• How Mari lost over 100 pounds and transformed her life
• The key challenges and rewards of starting a health-focused podcast
• The responsibility of being an influencer in the health space
• The evolving landscape of women’s health issues, including PCOS and fertility

Don’t miss this candid conversation about overcoming adversity, embracing responsibility, and the power of community in personal growth.

Who is Mari Llewellyn?

Mari Llewellyn, Co-Founder of Bloom, Founder of Strength by Mari, Mental Health Advocate and Fitness Entrepreneur who in 2022 landed on Forbes’ coveted “30 Under 30” list further solidifying her place in the health and wellness space. She has grown her platform of over 2M combined followers by documenting her everyday life and sharing her inspiring fitness journey with her loyal community. Mari lost an astonishing 90lbs through strength training and completely transformed her life, inspiring her to launch both Bloom and the Strength app which are completely self-funded businesses that have grown through Mari's owned platforms. Since then, she has dedicated her life to helping women from all backgrounds reach their full potential both mentally and physically.

Most recently, Mari has expanded her empire as the host of the podcast “Pursuit of Wellness.” After launching, the show peaked on Apple Podcasts at #2 in the Mental Health genre and #3 in the Health & Wellness genre. On the Spotify Podcast charts the show peaked at #4 and charted for a total of 42 weeks, putting Mari in the top 10% of chartered podcasters.

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

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Find Mari Llewellyn at:

• Mari IG: https://www.instagram.com/marillewellyn/?hl=en
• Bloom IG: https://www.instagram.com/bloomsupps/?hl=en
• Bloom website: https://bloomnu.com/
• Pursuit of wellness IG: https://www.instagram.com/pursuitofwellnesspodcast/?hl=en

Find Dr. Gabrielle Lyon at:

• Instagram: @drgabriellelyon
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• Facebook: facebook.com/doctorgabriellelyon
• YouTube: youtube.com/@DrGabrielleLyon

Discover the groundbreaking science behind healthy aging in this episode of the Dr. Gabrielle Lyon Show!

Join Dr. Lyon as she sits down with Dr. Anurag Singh, an MD PhD with extensive research in immunology, to explore the incredible benefits of Urolithin A, a compound that's showing promise in protecting muscle health and enhancing mitochondrial function.

Dr. Singh shares his remarkable journey from medical school in India to becoming a leading researcher in the United States, where he’s been at the forefront of studying the impact of Urolithin A on aging. They dive deep into the science of skeletal muscle, mitochondrial health, and how this compound could be a game-changer in preventing age-related muscle decline.

In this episode, you'll learn:

• How Urolithin A supports mitophagy and muscle quality
• The connection between gut microbiome and Urolithin A production
• Why muscle health is critical for longevity
• The potential of Urolithin A to enhance endurance and reduce inflammation

Whether you're interested in cutting-edge science, practical health tips, or simply want to understand more about how to age gracefully, this episode is packed with valuable insights. Don't forget to subscribe, like, and share this episode with friends who are passionate about health and longevity!

Watch now to learn how you can take control of your muscle health and longevity with the power of Urolithin A!

Who is Dr. Anurag Singh?

Anurag Singh is currently Chief Medical Officer at Timeline that develops next generation advanced nutritional and skincare products targeting improvements in mitochondrial and cellular health. With a M.D. in internal medicine and a Ph.D. in immunology, his experience includes work at top consumer health (Nestlé, Nestlé Health Science) and startups companies (Amazentis/Timeline). He’s authored > 40articles for top science journals, been awarded >15 patents and has designed and led >50 randomized clinical trials. His research over the past decade across multiple clinical trials on the postbiotic Urolithin A and its health benefits has led to the launch of multiple consumer products.

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Want to learn more?

• Urolithin A improves muscle strength, exercise performance, and biomarkers of mitochondrial health in a randomized trial in middle-aged adults - ScienceDirect
• Impact of the Natural Compound Urolithin A on Health, Disease, and Aging: Trends in Molecular Medicine
• Effect of Urolithin A Supplementation on Muscle Endurance and Mitochondrial Health in Older Adults: A Randomized Clinical Trial | Nutrition, Obesity, Exercise | JAMA Network Open
• Direct supplementation with Urolithin A overcomes limitations of dietary exposure and gut microbiome variability in healthy adults to achieve consistent levels across the population | European Journal of Clinical Nutrition
• The mitophagy activator urolithin A is safe and induces a molecular signature of improved mitochondrial and cellular health in humans | Nature Metabolism
• Mitochondrial function is impaired in the skeletal muscle of pre-frail elderly | Scientific Reports
• Urolithin A augments angiogenic pathways in skeletal muscle by bolstering NAD+ and SIRT1 | Scientific Reports
• Topical application of Urolithin A slows intrinsic skin aging and protects from UVB-mediated photodamage: Findings from Randomized Clinical Trials | medRxiv

Find Dr. Anurag Singh at:

Instagram: @timelinenutrition  

Find me at:

Instagram: @drgabriellelyon

Tik Tok: @drgabriellelyon

Facebook: facebook.com/doctorgabriellelyon

YouTube: youtube.com/@DrGabrielleLyon

From Crisis to Confidence

In this episode of the Dr. Gabrielle Lyon Show, Dr. Lyon engages in an insightful conversation with Greg Scheinman, a successful entrepreneur, coach, and the creator of the Midlife Male movement. Greg's journey is a testament to the fact that midlife doesn't have to be a crisis—it can be a time of transformation, growth, and renewed purpose.

Greg opens up about his personal struggles with burnout, unhealthy habits, and the societal pressures that many men face as they navigate their 40s and 50s. He discusses the pivotal moment that led him to re-evaluate his life and make significant changes to improve his health, mindset, and overall well-being. Through his Midlife Male movement, Greg is on a mission to help men redefine what success looks like in midlife, emphasizing the importance of mastering the "middle" and making small, consistent changes that lead to big results.

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Find Greg Scheinman at:

• Website - https://midlifemale.com/
• LinkedIn - https://www.linkedin.com/in/greg-scheinman-b442004/
• Instagram - https://www.instagram.com/gregscheinman/
• Podcast - https://podcasts.apple.com/ca/podcast/midlife-male-by-greg-scheinman/id1273389899

Check out Greg's book! - https://www.amazon.com/Midlife-Male-No-Bullshit-Healthier-Wealthier/dp/1637554176

Find me at:

• Instagram - @drgabriellelyon
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Emotional vs. Physical Hunger

Join Dr. Gabrielle Lyon as she sits down with Dr. Allan Bacon, who transitioned from a career in dental surgery to becoming a top nutrition and training coach. Dr. Allan shares his journey, offers powerful insights on sustainable weight loss, and breaks down the crucial differences between emotional and physical hunger. Discover practical strategies to overcome weight loss plateaus, optimize your meal frequency, and debunk common fitness myths. If you're ready to take control of your health, learn from the best, and get inspired to achieve your fitness goals.

Dr. Allan Bacon holds a Doctorate in Dental Surgery from the University of Maryland.  He is a certified personal trainer through the National Academy of Sports Medicine, a certified nutritionist & physique/bodybuilding coach, a certified coach for USA Powerlifting, and has formulated professionally for industry-leading dietary supplement companies for over 15 years.  You can find Allan’s written works in Muscle & Fitness, Sci-Fit, the Alan Aragon Research Review, The Personal Trainer Development Center, and more.  His practice focuses on helping working adults master their physique, performance, mindset, and habits for lifelong, sustainable results.

• Check out our collab - https://www.instagram.com/reel/C4x-HkxLvB-/?igsh=MWJzZXNxeXkwa2NlZQ==

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This Episode is Brought to you by :

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Want to Learn More?:

• Emotional eating is learned not inherited - https://pubmed.ncbi.nlm.nih.gov/29931803/
• The Home Environment Shapes Emotional Eating - https://pubmed.ncbi.nlm.nih.gov/28439884/
• Maintenance of Lost Weight and Long-Term Management of Obesity - https://pubmed.ncbi.nlm.nih.gov/29156185/
• Effects of short-term overfeeding on hunger, satiety, and energy intake in thin and reduced-obese individuals - https://pubmed.ncbi.nlm.nih.gov/15527927/
• How Strongly Does Appetite Counter Weight Loss?- https://pubmed.ncbi.nlm.nih.gov/27804272/
• Relationship between diet-induced changes in body fat and appetite sensations in women - https://pubmed.ncbi.nlm.nih.gov/19389439/

Find Dr. Allan Bacon at:

Website: http://MauiAthletics.com

Instagram: @DrAllanBacon

Find me at:

Instagram: @drgabriellelyon

Tik Tok: @drgabriellelyon

Facebook: facebook.com/doctorgabriellelyon

YouTube: youtube.com/@DrGabrielleLyon

How to Maximize Muscle Growth

In this episode we welcome back Dr. Pat Davidson, a PhD in exercise physiology and former professor. Dr. Davidson, known for his impressive physique and deep knowledge, sheds light on the confusion surrounding effective training methods. Whether you're unsure about how much to lift or what kind of training to do, Dr. Davidson has you covered.

We cover Dr. Davidsons’ personal experiences, professional insights, and practical advice on how to think about and approach training. From discussing the best exercises for muscle growth to the role of aerobic fitness in longevity, this episode is packed with valuable information for anyone interested in improving their health and fitness.

Pat Davidson, PhD, is the author of, A Coach's Guide to Optimizing Movement, and the creator of the Rethinking the Big Patterns seminar series. Pat has been a university professor in Exercise Science, as well as a competitive athlete in the sports of mixed martial arts, strongman, and body building.

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Quality Food can change your Life!

In this special episode Dr. Lyon sits down with lead nutritionist Julia Mitchell for a discussion on achieving the body composition of your dreams! Julia shares her journey from bison ranching in Canada to becoming an integral part of Dr. Lyon's clinical practice, offering practical tips and insights to help you reach your health and fitness goals.

Julia Mitchell is a functional nutritionist who considers the context of a person’s physiological make-up, how they live, and what they want to achieve. One size does not fit all. Through the lens of Muscle-Centric Medicine®, she takes a holistic view of each client to address not just nutrition but all areas of wellness. With this comprehensive view, Julia can very precisely customize nutrition coaching to help you with weight loss, body composition, nutrient depletions, digestive function, hormones, specialized nutrition support for existing health conditions, and more!

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Find Julia Mitchell at:

https://drgabriellelyon.com/

@juliathenutritionist

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