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BigDeal by Codie Sanchez

Doctor: This Will Strip Your Fat Faster Than Anything! | Dr. Gabrielle Lyon

My new book Own Or Be Owned is out now! I wrote Own or Be Owned to answer one question: How do you make more money, less miserably?

Dr. Gabrielle LyonguestCodie Sanchezhost

Oct 9, 202554mWatch on YouTube

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CHAPTERS

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Chapter summaries

Why Entrepreneurs Can't Outpace Their Biology
Codie introduces the episode on eating and exercising for fat loss and health, and asks what listeners will get from it. Dr. Lyon says entrepreneurs cannot outpace their biology and that the episode covers how to eat, move, think and recover.
- •Episode framed as a body reset on eating, exercise and fat loss
- •Lyon says anyone who wants to succeed must be healthy
- •Gap between information and action is the problem
- •Codie says she wants to be told exactly what to do
Muscle, Brain Health and How to Train
Lyon explains that muscle is the organ of longevity and that training affects brain function and Alzheimer's risk. She lays out a plan of three resistance sessions a week, one short interval session and more daily movement.
- •Skeletal muscle is the one organ system we control voluntarily
- •Sprint-style training can help you think faster
- •Alzheimer's described as type 3 diabetes of the brain
- •74% of Americans miss the baseline exercise recommendations
- •Plan: three resistance days, one 20-minute interval session, move more
Sedentary Muscle and Sexual Function
Codie asks about getting 10,000 steps, and Lyon says there is no healthy sedentary person and describes muscle turning from filet to Wagyu. She then discusses a paper linking muscle mass to sexual function and erectile dysfunction rates, and says exercise and cardio help.
- •No such thing as a healthy sedentary person
- •Sedentary muscle becomes fatty and weak
- •Lyon says more healthy muscle mass is tied to greater sexual function
- •She cites 40% of men with erectile dysfunction by 40 and 50% by 50
- •Lifting and cardio are one remedy, since cardio is the plumbing
Making Exercise Non-Negotiable and Simple Hacks
Lyon says exercise must be built into the calendar because you can't wait for motivation. She says intensity beats volume and gives three cheap hacks for busy people: a treadmill desk, a kettlebell or band, and a ready protein shake.
- •Entrepreneurs ask how they will have time for sickness
- •Motivation never comes, and skipping compounds
- •More intense exercise is better, like 10 minutes of excellent work
- •Top three hacks: treadmill desk, kettlebell or band, protein shake ready
- •Novelty distracts from foundational health habits
Protein First Thing in the Morning
Lyon says anchoring the day with 30 grams of protein reduces blood sugar swings and augments willpower. She lists quick breakfast options.
- •Anchoring the day with protein affects brain function
- •Fewer blood sugar ebbs and flows means less snacking
- •30 grams of protein first thing in the morning
- •Options: whey or rice-pea shake, Greek yogurt, eggs, steak, chicken or salmon
Morning Routine and Purposeful Friction
Lyon recommends morning sunlight and consistent sleep-wake times, and describes her own chaotic morning with her kids outside. She then explains purposeful friction, such as flipping a coin for a treat, to protect against emotional highs and lows.
- •Get outside for morning sunlight and keep a consistent 10 p.m. bedtime
- •Morning light sets up melatonin and sleep at night
- •Sleep deprivation raises mistakes and suppresses muscle protein synthesis
- •Peaks and troughs after big events are vulnerable moments
- •Coin flip for things like Starbucks builds restraint
Fixing Sleep: Blood Sugar and Sleep Apnea
Lyon gives tips for poor sleep, including a mixed protein and carb snack to avoid reactive hypoglycemia that wakes people mid-night. She also covers sleep apnea signs, its link to Alzheimer's risk, and testing at home.
- •Same wake and bed times, limited overhead lights
- •Reactive hypoglycemia about four hours after falling asleep can wake people
- •A handful of carbs and a handful of protein before bed
- •Neck over 17.5 inches or a snoring partner may signal sleep apnea
- •Get tested and treated, including with at-home sleep tests
Rapid Fire: Deodorant, Sweeteners, Caffeine and PCOS
In rapid-fire questions, Lyon discusses chemical exposure, artificial sweeteners and caffeine. She then explains that for PCOS exercise and diet are the biggest levers for fertility, citing the role of fat stored in muscle.
- •Chemical exposure: the truth is often between the two camps
- •Lyon doesn't think data on artificial sweeteners is strong
- •Moderate caffeine isn't detrimental, though some people are genetically sensitive
- •PCOS expert says fat stored in muscle matters more than body fat percentage
- •Exercise and good diet can improve the likelihood of conceiving
Why Doctors Miss Nutrition and the Seed Oil Debate
Lyon says it is a lot to ask physicians to also be nutrition experts, and notes dietary cholesterol was dropped from the guidelines in 2015. Discussing online influencers, she cites a lipid scientist who says evidence doesn't support claims about seed oils, and argues whole foods matter more than fixating on one thing.
- •Physicians are overloaded and nutrition is noisy
- •Dietary cholesterol recommendations were removed in 2015
- •Lyon cites Dr. Kevin Maki saying evidence doesn't support seed oil claims
- •Whole foods matter more than dyes or seed oils
- •Weight loss in Europe is likely from more steps and whole foods
Loneliness, AI Relationships and Human Connection
Lyon says lacking relationships is a risk factor for depression, anxiety and dementia, and that in-person connection is better than online or AI interaction. She discusses non-verbal cues, touch and oxytocin, and Codie shares her grandparents' contrasting experiences.
- •Lack of relationships is a risk factor for depression, anxiety and dementia
- •Lyon says AI bots are disruptive to human connection
- •In-person engagement offers non-verbal cues
- •Physical touch releases oxytocin, which is good for mood and brain
- •Codie describes her grandparents' diverging outcomes during COVID
Brain Shrinkage, Dementia and Unhealthy Muscle
Lyon explains that a wider waistline is linked to lower brain volume and that training reduces brain atrophy. She argues that obesity, diabetes, Alzheimer's and cardiovascular disease are symptoms of unhealthy skeletal muscle, so people should focus on what they can control.
- •Wider waistline is associated with lower brain volume
- •Exercise reduces brain atrophy, relevant in perimenopause and menopause
- •Sleep is when the brain cleans itself
- •Insulin resistance of the brain mirrors the body
- •Focus on controllable actions like squatting rather than weight loss targets
Diet Trends and Practical Nutrition for Busy Women
Lyon names silly diet trends such as the smoking, fen-phen, cabbage soup and wine-and-egg diets, and recommends an eight to nine hour eating window rather than fasts over 24 hours. For a busy woman she advises avoiding high carbs if sedentary and eating around 100 grams of protein a day, and points to her Forever Strong Playbook.
- •Dumbest diets: smoking, fen-phen, cabbage soup, wine and eggs
- •Eight to nine hour eating window is fine; 24-hour fasts risk muscle
- •Carbs above 130 grams must be earned through exercise
- •Aim for around 100 grams of protein daily, split across first and last meals
- •Forever Strong Playbook includes recipes and training guidance
Why Entrepreneurs Avoid Health Habits
Lyon asks why entrepreneurs who tolerate so much suffering resist taking health action. Codie suggests chronic versus acute stress and habit stacking as reasons, and Lyon points to post-lunch crashes and the 'I deserve it' mindset as the midlife body starter kit.
- •Entrepreneurs endure huge pain yet balk at 100 push-ups
- •Codie says entrepreneurs handle chronic stress but not acute physical stress
- •Hard to see a link between workouts and the balance sheet
- •Getting one meal right helps avoid post-lunch napping
- •Lyon calls the 'I deserve it' mindset the midlife body starter kit
Cancer Risks, Screening, Sun and Alcohol
Prompted by Codie's friends with cancer, Lyon says young cases often have a genetic cause, mentions screening, and lists obesity, alcohol and heavy sun exposure as risk behaviors. She recommends mineral sunscreen or sun-protective clothing, and calls alcohol a toxin, suggesting other vices such as push-ups.
- •Cancer in young people often has a genetic cause and is nobody's fault
- •Lyon's clinic uses full-body MRI and blood tests for screening
- •Obesity, alcohol and heavy sun exposure raise cancer risks
- •Choose mineral-based sunscreen or sun-protective clothing
- •Lyon considers alcohol a toxin and suggests picking a different vice
Recipe for Misery and Closing on the Book
Codie asks for inverse thinking on becoming the unhealthiest person, and Lyon says to not move, eat processed high-carb food and have no friends. They close by discussing her new book, a playbook on how to think, move, eat and recover.
- •Unhealthiest recipe: under 3,000 steps, processed high-carb diet, no friends
- •Codie adds drinking heavily every night
- •The book is evidence-based and aimed at anyone with a body
- •Covers how to think, move, eat and recover

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