Episodes

  • The Truth about Saturated Fat, Omega-3 Fatty Acids and Total Mortality | Dr. Tom Brenna

    The Truth about Saturated Fat, Omega-3 Fatty Acids and Total Mortality | Dr. Tom Brenna
    Apr 7 2026

    Only nine scientists were asked to advise on the 2025 Dietary Guidelines for Americans, and Dr. Tom Brenna was one of them. In this conversation, he pulls back the curtain on how dietary guidelines are actually made, why the process has never been the same twice, and what it was like to watch a decades-old saturated fat recommendation get carried forward despite a lack of evidence supporting it at the level of total mortality. This is the dietary guidelines conversation the internet has been missing: straight from someone who was actually in the room.

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    📱Connect with Dr. Tom Brenna

    Website: https://bit.ly/3O3cNUv

    Instagram: https://bit.ly/4s7UF9N

    LinkedIn: https://bit.ly/4shYfyl

    References:

    https://nutrition.org/american-society-for-nutrition-calls-for-strong-science-in-national-nutrition-guidance/

    https://ajcn.nutrition.org/article/S0002-9165(24)00527-6/fulltext

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    📺Watch the “Dr. Gabrielle Lyon Show” every Tuesday at 9AM EST:

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    ⏰Timestamps:

    00:00 ​Intro of Show

    00:14 Dr. Tom Brenna’s Background

    05:19 Working with IBM

    08:46 Family Life

    10:38 2015 vs. 2025 Dietary Guidelines for Americans

    28:06 American Society for Nutrition: Behind-the-Scenes of Dietary Guidelines

    32:10 History of Saturated Fat

    42:17 Different Types of Fat

    45:23 How Are People Eating during World War II

    51:09 The Whole Milk for Healthy Kids Act of 2025

    53:58 What is Saturated Fat?

    57:57 Link between Saturated Fat and Cardiovascular Diseases

    1:05:53 Saturated Fat vs. Total Mortality

    1:13:13 Best Studies on Saturated Fat

    1:14:42 Reduction of Saturated Fat = Lowered LDL Cholesterol

    1:22:35 Pregnancy and Fish Consumption Myths

    1:37:55 Recommended Nutrition

    1:39:59 Different Types of Oil and Effects on Health

    1:42:04 Omega 3’s and 6’s Recommendation

    1:50:02 Omega 3 Fatty Acids and ADHD

    1:50:54 What’s Next: Precision Nutrition and Genetics

    ‼️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.

    This episode includes paid sponsorships.
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    1 hr and 32 mins
  • GLP-1 Drugs & Bariatric Surgery Explained by a Top Obesity Researcher | Dr. David Allison

    GLP-1 Drugs & Bariatric Surgery Explained by a Top Obesity Researcher | Dr. David Allison
    Mar 31 2026

    In a world flooded with conflicting health advice, how do you actually figure out what’s true? Dr. David Allison, one of the most rigorous scientific minds in obesity and nutrition research, shared the exact framework he uses to evaluate evidence, from peer-reviewed trials to podcast recommendations to AI-generated summaries. He explains the difference between trusting science as a process and trusting individual studies, why most nutrition epidemiology functions more like advertising than research, and how ordinary people can build a reliable filter for health claims without a PhD.

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    📱Connect with Dr. David Allison

    LinkedIn: https://bit.ly/3O6quC2

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    📺Watch the “Dr. Gabrielle Lyon Show” every Tuesday at 9AM EST:

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    ⏰Timestamps:

    00:00 ​Intro of Show

    03:55 Dr. David Allison’s Background

    09:50 Principles vs. Scientific Data

    14:48 What is Doubly-Labeled Water?

    16:42 Misconceptions on Diet

    21:08 Concept of Human Discomfort

    24:18 Childhood Obesity

    28:49 Research: What Really is the Purpose?

    31:14 Can We Trust Science?

    40:54 INSERT LINK: NEWSLETTER ON OBESITY AND ENERGETICS

    40:54 Obesity: Causes and Treatments

    50:29 Different Outcomes from Weight Loss Drugs

    57:21 Safety is a Social Judgment

    1:00:18 Making Decisions in a Noisy Landscape

    1:08:29 Podcasts as a Good Source of Information

    1:16:09 Stance on Ultra-Processed Foods and Seed Oils

    1:22:50 Dr. David’s New Projects

    1:29:40 How to Make Good Decisions

    ‼️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.

    This episode includes paid sponsorships.
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    1 hr and 35 mins
  • Dr. Tommy Wood: Can Cognitive Decline Be Reversed?

    Dr. Tommy Wood: Can Cognitive Decline Be Reversed?
    Mar 24 2026
    Up to 70% of dementia may be preventable, so why aren’t more people talking about what actually drives cognitive decline? In this episode, I’m with Dr. Tommy Wood, neuroscientist and author of “The Stimulated Mind,” to explore the lifestyle levers that protect your brain across a lifetime. Learn how white matter hyperintensities develop and whether they can reverse, what MCTs and ketones actually do for a glucose-starved brain, and why social connection may be the most underrated variable in cognitive aging. What is the one change you could make today that would most protect your brain tomorrow?Want ad-free episodes? Subscribe to Forever Strong Insider: https://bit.ly/4u5VSReGet Dr. Tommy Wood’s book, “The Stimulated Mind”: https://bit.ly/4bYIUxE Listen to "Better Brain Fitness" on all your favorite platforms!YouTube: https://bit.ly/4bGqxMN Spotify: https://bit.ly/4c0OGPj Apple Podcasts: https://bit.ly/3NL7toq 📱Connect with Dr. Tommy Wood:Website: https://bit.ly/3NIV4RX YouTube: https://bit.ly/3NVWWHa Instagram:https://bit.ly/40L6w2z X: https://bit.ly/3NTpFMQ LinkedIn: https://bit.ly/4c0iETw 🙌Thank you to our sponsors:💪Timeline - Get 35% off a Mitopure subscription at https://bit.ly/3NkQAB5 🍳Four Sigmatic - Go to https://bit.ly/4spO5wn for a free bag of their dark roast ground coffee (just pay for shipping & handling).😁Branch Basics - Get 15% off the Premium Starter Kit at BranchBasics.com with the code DRLYON. 📺Watch the “Dr. Gabrielle Lyon Show” every Tuesday at 9AM EST:YouTube: https://bit.ly/4boCFC3Spotify: https://bit.ly/4cWTbLG📱Connect with Dr. Gabrielle Lyon:Instagram: https://bit.ly/4uk9adcTikTok: https://bit.ly/3OFK3kJX.com: https://bit.ly/4l3YlaXFacebook: https://bit.ly/3MBrJsoLinkedIn: https://bit.ly/3N1nrdLWebsite: https://bit.ly/3NdV2kTBooks: https://bit.ly/4r6ugZKNewsletter: https://bit.ly/402QCAj⏰Timestamps:00:00 ​Intro of Show01:52 Elite Athlete’s Brain and Emotional Regulation06:51 How to Regulate Emotions11:30 Mindset Impacting Hormonal Responses15:39 Future-Proofing the Brain19:42 Brain Development vs. Shrinkage26:11 Dementia Types, Causes, and Prevention39:29 Social Isolation Influencing Cognitive Function50:00 Social Stress’ Drivers52:34 Non-Negotiable’s to Avoid Dementia Risks57:42 Seafood Consumption Beneficial for Brain Function1:03:35 Alcohol and Sleep Impacting the Brain1:10:16 Is Brain Function Recovery Possible?1:18:43 Use of Ketones and Glucose for Cognitive Recovery1:23:09 Power of Mindfulness1:27:06 Get Dr. Wood’s Book‼️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.This episode includes paid sponsorships.
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    1 hr and 30 mins
  • HIIT vs. Moderate Intensity Exercise - Which Is Better for Your Health? | Dr. Martin Gibala

    HIIT vs. Moderate Intensity Exercise - Which Is Better for Your Health? | Dr. Martin Gibala
    Mar 17 2026
    Metabolic flexibility is your body’s ability to efficiently burn fat or carbohydrate depending on demand, may be one of the most important and least understood markers of long-term health. In this episode, I’m with Dr. Martin Gibala to explore the emerging science of Fat Max, why mitochondrial quality is central to both performance and longevity, and how sprint interval training produces comparable mitochondrial adaptations to traditional endurance work in a fraction of the time. Could the key to better metabolic health be less about the hours you log and more about how hard you’re willing to push?Want ad-free episodes? Subscribe to Forever Strong Insider: https://bit.ly/4u5VSReGet Dr. Martin Gibala’s book, “The One-Minute Workout” here: https://bit.ly/4lxBchqConnect with Dr. Martin GibalaWebsite: https://bit.ly/3P8ROjdWebsite: https://bit.ly/3Nfz410Instagram: https://bit.ly/40qrVhlX.com: https://bit.ly/4b9usCPYouTube: https://bit.ly/3PiVkYhEmail: realexercisescience@gmail.com🙌Thank you to our sponsors:🛌 Cozy Earth - Go to https://bit.ly/4loRB7A for up to 20% off!🚴 Carol Bike - Visit https://bit.ly/4b9KFYF and use code LYON for $100 off your CAROL Bike☕ Four Sigmatic - Go to https://bit.ly/4lp0Ep2 for a free bag of their dark roast ground coffee (just pay for shipping & handling).📺Watch the “Dr. Gabrielle Lyon Show” every Tuesday at 9AM EST:YouTube: https://bit.ly/4boCFC3Spotify: https://bit.ly/4cWTbLG📱Connect with Dr. Gabrielle Lyon:Instagram: https://bit.ly/4uk9adcTikTok: https://bit.ly/3OFK3kJX.com: https://bit.ly/4l3YlaXFacebook: https://bit.ly/3MBrJsoLinkedIn: https://bit.ly/3N1nrdLWebsite: https://bit.ly/3NdV2kTBooks: https://bit.ly/4r6ugZKNewsletter: https://bit.ly/402QCAj⏰Timestamps:00:00 Intro of Show01:26 What is High-Intensity Interval Training?05:04 HIIT to Improve Health Fundamentally08:23 Exercise Ratio for General Individuals vs. Athletes14:29 Dr. Lyon's Workout Routine16:47 High-Intensity Interval vs. Sprint Interval Training20:23 New Studies on Sprint Interval Training24:57 The One-Minute Workout26:57 CAROL Bike Mechanics28:59 Benefits of High-Intensity Interval Training37:21 Fuel Utilization: Sprint Interval vs. Slow, Steady-State Training45:38 Metabolic Flexibility Definition46:41 Fat Max Definition and Evaluation50:26 Zone Training Model58:00 Designing the Health of the Nation1:04:04 How to Improve Body Composition1:11:40 REHIT: Reduced Exertion, High-Intensity Training1:21:59 Does HIIT Prevent Sarcopenia?1:27:27 VO2 Max: Factoring Age and Sex1:34:28 Designing the Ideal Workout Week1:39:14 Importance of Rest Intervals1:45:14 Connect with Martin‼️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.This episode includes paid sponsorships.
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    1 hr and 47 mins
  • Danica Patrick Opens Up About Breast Implant Illness, Inflammation, and Starting Over

    Danica Patrick Opens Up About Breast Implant Illness, Inflammation, and Starting Over
    Mar 10 2026
    The most decorated woman in motorsports history will tell you she feared losing far more than she loved winning, and that fear is exactly what drove her to the top. In this episode, I’m with racing legend Danica Patrick to unpack the psychology of elite performance, from the “blind faith” that carried her through two decades of racing to the nervous system conditioning she built starting at age 10. What would be possible for you if you learned to channel pressure instead of escaping it?Want ad-free episodes? Subscribe to Forever Strong Insider: https://bit.ly/4u5VSReListen to “Pretty Intense Podcast” on all your favorite platforms!YouTube: https://bit.ly/4cyZPrtSpotify: https://bit.ly/4riCb63Apple Podcasts: https://bit.ly/4s4I1cHGet Danica Patrick’s book, “Pretty Intense” here: https://bit.ly/4rXdH3r📱Connect with Danica PatrickWebsite: https://bit.ly/4lfA9SQYouTube: https://bit.ly/3OVYeCkInstagram: https://bit.ly/4bht0NiTikTok: https://bit.ly/4sCyDNfFacebook: https://bit.ly/3NuajhwX.com: https://bit.ly/3Pdog3XLinkedIn: https://bit.ly/4cWK6mn🙌Thank you to our sponsors:😁Bon Charge - Save 15% at https://bit.ly/4cDyV1G with code DRLYON💪Bodyhealth - Use the code “LYON20” to get 20% off your first order! https://bit.ly/4r2ImeF❤️Timeline - Get 35% off a Mitopure subscription at https://bit.ly/4b2QpmQ📺Watch the “Dr. Gabrielle Lyon Show” every Tuesday at 9AM EST:YouTube: https://bit.ly/4boCFC3Spotify: https://bit.ly/4cWTbLG📱Connect with Dr. Gabrielle Lyon:Instagram: https://bit.ly/4uk9adcTikTok: https://bit.ly/3OFK3kJX.com: https://bit.ly/4l3YlaXFacebook: https://bit.ly/3MBrJsoLinkedIn: https://bit.ly/3N1nrdLWebsite: https://bit.ly/3NdV2kTBooks: https://bit.ly/4r6ugZKNewsletter: https://bit.ly/402QCAj⏰Timestamps:00:00 Intro of Show02:05 Understanding the Idea of Pressure and Challenge as a Kid05:00 Managing Wins and Losses09:45 Automaticity to Fear11:44 Managing Nervous System under High Pressure17:34 Danica's Pre-Performance Rituals20:21 Performance Becoming One's Identity21:23 Danica Working with Dr. Lyon26:24 Discipline for Proper Recovery28:47 Tips for Someone Going through the Same Issues31:01 Working with Different Doctors34:01 Women's Intuition in Hiring37:14 Women in Male-Dominated Industries41:42 There Are No Shortcuts to Success43:01 Performing in High-Pressure Situations45:51 Importance of Having Alone Time48:34 What is Home Energy?51:20 Flow of State: Passion and Creativity55:51 Medicine in the AI Era59:32 Rapid Fire Q&A‼️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.This episode includes paid sponsorships.
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    1 hr and 5 mins
  • Hormone Replacement Therapy, What Every Woman Needs to Know in 2026 | Dr. Heather Hirsch

    Hormone Replacement Therapy, What Every Woman Needs to Know in 2026 | Dr. Heather Hirsch
    Mar 3 2026
    I’m joined by Dr. Heather Hirsch to debunk the persistent myths surrounding hormone replacement therapy and explain why the 2002 Women’s Health Initiative data was so widely misinterpreted. We discuss how optimized estrogen, progesterone, and testosterone levels can protect your heart, bones, and brain health, helping you move past "normalized suffering" and into a proactive state of longevity. Whether you are in perimenopause or well past the ten-year window, you'll learn how to navigate personalized dosing and clinical data to reclaim your vitality and extend your health span.Want ad-free episodes? Subscribe to Forever Strong Insider: https://bit.ly/4u5VSReListen to “Women’s Health by Heather Hirsch, MD” on all your favorite platforms!Apple Podcasts: https://bit.ly/4l86MlwSpotify: https://bit.ly/4cpmiHuGet Dr. Heather Hirsch’s book, “The Perimenopause Survival Guide” here:https://bit.ly/4r2yXUd📱Connect with Dr. Heather Hirsch:Website: https://bit.ly/4smy4qJYouTube: https://bit.ly/3NdevSHInstagram: https://bit.ly/4sfj11PTikTok: https://bit.ly/46v6Y8sFacebook: https://bit.ly/3OLI4LAX.com: https://bit.ly/3MY4CbmLinkedIn: https://bit.ly/4u6rjeb🙌Thank you to our sponsors:💪Bodyhealth - Use the code “LYON20” to get 20% off your first order! https://bit.ly/4r2ImeF🍳Our Place - Use code “DRLYON” for 10% of sitewide. https://bit.ly/4r77SiU😁Manukora - save 31% plus $25 worth of free gifts. https://bit.ly/4sglER1📺Watch the “Dr. Gabrielle Lyon Show” every Tuesday at 9AM EST:YouTube: https://bit.ly/4boCFC3Spotify: https://bit.ly/4cWTbLG📱Connect with Dr. Gabrielle Lyon:Instagram: https://bit.ly/4uk9adcTikTok: https://bit.ly/3OFK3kJX.com: https://bit.ly/4l3YlaXFacebook: https://bit.ly/3MBrJsoLinkedIn: https://bit.ly/3N1nrdLWebsite: https://bit.ly/3NdV2kTBooks: https://bit.ly/4r6ugZKNewsletter: https://bit.ly/402QCAj⏰Timestamps:0:00 Intro of Show6:00 Hormone Replacement Therapy: Where Are We Now?11:25 What is Menopausal Hormone Therapy?13:39 How Safe is Hormone Replacement Therapy?18:39 Access on the Studies on HRT23:10 Risks of Hormone Replacement Therapy27:24 Estrogen Does Not Cause Breast Cancer31:19 Estrogen and Accelerated Bone Loss34:51 Preventative Benefits of Estrogen38:47 Lifespan vs. Health Span39:22 When to Start Hormone Replacement Therapy?45:15 Blood Markers47:26 Progesterone: Effects, Timing, Dosage52:38 Testosterone: Effects, FDA Approval, Benefits, Risks1:00:44 Analysing the Numbers1:04:13 Link of HRT and Cognitive Function1:09:28 What Are Women Doing Wrong?‼️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.This episode includes paid sponsorships.
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    1 hr and 11 mins
  • Male Fertility and Sperm Health: What Your Sex Drive and Testosterone Really Mean | Dr. Michael Eisenberg

    Male Fertility and Sperm Health: What Your Sex Drive and Testosterone Really Mean | Dr. Michael Eisenberg
    Feb 24 2026
    Male fertility is declining, and most men have no idea why.In this episode of The Dr. Gabrielle Lyon Show, Dr. Gabrielle Lyon sits down with Dr. Michael Eisenberg, Director of Male Reproductive Health at Stanford University and Chief Medical Advisor of SwimClub, to break down what truly determines sperm health and reproductive success.They discuss:How metformin, GLP-1 medications, testosterone therapy, and anabolic steroids affect male fertilityWhy sperm count is a powerful biomarker for long-term health and longevityThe role of sleep, muscle mass, exercise, diet, marijuana, and environmental toxins like microplasticsWhether platelet-rich plasma, or PRP, can help severe male infertilityDaily habits that quietly reduce a couple’s chances of conceivingIf you care about fertility, hormones, metabolic health, or the future of men’s health, this conversation is essential.Want ad-free episodes? Subscribe to Forever Strong Insider: https://foreverstrong.supercast.comThank you to our sponsors: BodyHealth - Get 20% off your first order with code LYON20 https://www.bodyhealthaffiliates.com/73L4QL3/7XDN2/Carol Bike - Visit https://carolbike.com/ and use code LYON for $100 off your CAROL BikeOneSkin - Get 15% off at https://www.oneskin.co/ with code DRLYONFind Dr. Michael Eisenberg at: Eisenberg Lab: https://med.stanford.edu/eisenberglab.htmlLinkedIn: https://www.linkedin.com/in/michael-eisenberg-9230a429X: https://x.com/DrMEisenbergFind Dr. Gabrielle Lyon at: Instagram:@drgabriellelyonTikTok: @drgabriellelyonFacebook: facebook.com/doctorgabriellelyonYouTube: youtube.com/@DrGabrielleLyonX (Twitter): x.com/drgabriellelyonApply to become a patient – https://drgabriellelyon.com/new-patient-inquiry/Join my weekly newsletter – https://institute-for-muscle-centric-medicine.ck.pageOrder my new book - https://www.amazon.com/exec/obidos/ASIN/1668085623Chapters: 00:00 Sex habits, libido, GLP-1s, and what counts as male infertility01:46 Metformin and male fertility, what the Denmark study found07:27 How long sperm take to regenerate after meds, illness, or chemo09:24 GLP-1 medications, weight loss, and semen quality in men10:52 Testosterone therapy, anabolic steroids, and why sperm shuts down16:41 Sperm as a vital sign, fertility as a window into long term health19:14 Microplastics and environmental toxins found in semen22:21 Paternal age and sperm quality, DNA fragmentation and pregnancy risk26:03 Supplements and nutrients for sperm quality, what matters and why30:00 Sex frequency, masturbation, libido, and fertility myths35:38 Male infertility guidelines and medications that quietly lower fertility48:41 Semen quality and future disease risk, diabetes, cancer, mortality54:45 Anabolic agents, sperm banking, and how long frozen sperm lasts1:04:14 PRP for severe male infertility, azospermia and real outcomes1:16:41 New frontiers in male fertility, immune profiles, genomics, omicsDisclaimers: This episode includes paid sponsorships.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.
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    1 hr and 19 mins
  • Why You Don’t Believe in Yourself (And How to Fix It) | Dr. Shadé Zahrai

    Why You Don’t Believe in Yourself (And How to Fix It) | Dr. Shadé Zahrai
    Feb 17 2026
    Want ad-free episodes? Subscribe to Forever Strong Insider: https://foreverstrong.supercast.comSelf-doubt holds more people back than lack of skill or intelligence.In this episode, Dr. Gabrielle Lyon sits down with Dr. Shadé Zahrai to explore the science of confidence, self-trust, and peak performance. They break down why confidence comes after action, how self-image shapes success, and the four psychological drivers that determine whether you thrive or stay stuck.You will learn how body language influences perception, why high performers plan for failure, how perfectionism leads to burnout, and the subtle communication habits that undermine credibility. Most importantly, you will discover how to build what Dr. Zahrai calls Big Trust so you can back yourself before you feel ready.If you struggle with overthinking, imposter thoughts, or feeling capable but not fully confident, this conversation will give you practical tools to change how you show up.CHAPTERS00:00 Confidence science: feeling vs appearing00:51 The opposite of self-doubt and why confidence comes after action01:53 Self-trust before confidence03:03 Nonverbal confidence cues: posture, eye contact, smile, pace07:30 Body language feedback loop: posture and recall09:26 Shadé’s PhD on self-doubt under pressure12:22 What makes people successful: self-image12:30 Self-image blueprint and why change does not stick14:29 The Four A’s: Acceptance, Agency, Autonomy, Adaptability20:26 The self-awareness gap and changing personality traits22:30 Expectation bias and the scar experiment25:54 Self-doubt types: signal vs verdict28:30 Visibility, influence, and the people around you31:16 Which traits are easiest to change35:56 Why capable people still stay stuck40:25 Michael Phelps and visualizing failure recovery42:30 Stop rumination: stimulus control for worry47:45 Self-improvement vs perfectionism vs burnout56:53 The 4 inner deceivers: Judge, Protector, Neglecter, Ringmaster1:11:22 Peak performance and Big Trust1:19:19 Communication habits that kill credibility1:24:18 Stop over-apologizing and reframe emotion1:29:47 Daily habits to build Big Trust and audit your circleThank you to our sponsors: Timeline - Get 35% off a Mitopure subscription at https://www.timeline.com/drlyonBodyHealth - Get 20% off your first order with code LYON20 https://www.bodyhealthaffiliates.com/73L4QL3/7XDN2/Four Sigmatic - Go to http://foursigmatic.com/gabrielle for a free bag of their dark roast ground coffee with a subscription (just pay for shipping & handling).Find Dr. Dr. Shadé Zahrai at: IG: https://www.instagram.com/shadezahrai/YouTube: https://www.youtube.com/shadezahraiBig Trust by Dr. Shadé Zahrai gives you the tools to quiet self-doubt and step forward with clarity, agency, and confidence. Get your copy here: https://www.amazon.ca/Big-Trust-Self-Doubt-Confidence-Success/dp/0063378159Find Dr. Gabrielle Lyon at: Instagram: @drgabriellelyonTikTok: @drgabriellelyonFacebook: facebook.com/doctorgabriellelyonYouTube: youtube.com/@DrGabrielleLyonX (Twitter): x.com/drgabriellelyonApply to become a patient – https://drgabriellelyon.com/new-patient-inquiry/Order my new book - https://www.amazon.com/exec/obidos/ASIN/1668085623Disclaimers: This episode includes paid sponsorships.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.
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    1 hr and 35 mins