The Dr. Gabrielle Lyon Show

You might think creatine is a bodybuilder's steroid you have to cycle, load, and fear for your kidneys, but it's a compound your own body already makes from three amino acids, with one of the deepest safety records in all of nutrition science. The problem isn't the creatine; it's the noise around it.
In this solo episode, Dr. Gabrielle Lyon discusses:
Why the bump creatine causes in your creatinine lab value is a metabolic artifact, not a sign of kidney damage in healthy people
Where the hair-loss fear came from. A single unreplicated study in one rugby player showing a 56% DHT rise, and why no research has ever directly linked creatine to hair loss
How men and women respond differently (roughly 1.5 kg of lean mass in men vs. about a third of a kilogram in women), and why women still gain real strength, grip, cognition, and recovery
Why you can't realistically eat your way to 5 grams a day: it would take 2.5 to 3 pounds of cooked meat and fish daily, so a single scoop closes the gap
The protocol: 3–5 grams of plain monohydrate every day, no loading phase, no cycling, timing barely matters

Muscle is your organ of longevity, the tissue that clears most of the glucose in your bloodstream and defends your metabolism as you age. Creatine won't build it for you, but it raises the ceiling on the work you can do, so the training that protects that muscle pays off more. Understanding what's real and what's fearmongering is the difference between avoiding a proven tool and using it well.
Studies & References
PubMed study: https://pubmed.ncbi.nlm.nih.gov/1327657/
Sports Nutrition Society: https://www.sportsnutritionsociety.org/

Thank you to our sponsors:
Egg life - CTA - Find egglife wraps chillin’ in the fridge at Aldi, Whole Foods, Kroger, Target, Walmart & more - Visit https://bit.ly/3UghRHV to find a retailer near you
BodyHealth - Use the code LYON20 to get 20% off your first order https://bit.ly/4gP6Vtp
OneSkin - Get 15% off at https://bit.ly/4xpFWuE with code DRLYON
David Bars - Subscribe and save 10% on every order’ at https://bit.ly/4zAflMB

Explore More from Dr. Gabrielle Lyon
Premium Podcast Subscription: Ad-free episodes, key takeaway summaries, exclusive Q&A, and behind-the-scenes content https://foreverstrong.supercast.com
Weekly newsletter: Recipes, podcast updates, and practical weekly insights https://drgabriellelyon.com/sign-up/
Apply to become a patient: Personalized care with Dr. Lyon’s clinical team https://drgabriellelyon.com/new-patient-inquiry/

Connect with Dr. Gabrielle Lyon:
Instagram: https://www.instagram.com/drgabriellelyon/
TikTok: https://www.tiktok.com/@drgabriellelyon
X (Twitter): https://x.com/drgabriellelyon
Facebook: https://www.facebook.com/doctorgabriellelyon

Chapters
00:00 - Introduction
02:47 - What Creatine Is and Isn't
03:24 - The Phosphocreatine Energy System
04:22 - Lean Mass: Water and Training Capacity
05:08 - Men vs Women Respond Differently
06:29 - Vegans, Older Adults, and Sarcopenia
07:11 - Creatine and the Brain
08:53 - The Real Safety Profile
09:31 - The Kidney and Creatinine Myth
09:57 - The 56% DHT Hair Loss Claim
10:37 - Contraindications and Screening
12:19 - Why You Can't Eat Enough Creatine
14:26 - Muscle-Centric Medicine
16:44 - How to Dose It Correctly
If you found this episode valuable, share it with someone who would benefit from it.
Disclaimers: 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.

Most of what we call "aging" may not be about time at all. It may be a nervous system stuck in stress, quietly draining your sleep, your recovery, and your long-term health.
In this episode, Dr. Gabrielle Lyon sits down with Dr. Kristen Holmes to discuss:
Why the hallmarks of aging- inflammation, mitochondrial dysfunction, cellular decline may be symptoms of a dysregulated autonomic nervous system, and how much of your HRV (47–65%) is genetic versus trainable
How your sleep is decided during the day, not at night, and why perceiving your day as "threatening" keeps your HRV suppressed and robs you of deep, restorative sleep
The circadian "amplitude" formula for bright days and dark nights that predicts everything from menopause symptom severity to longevity, plus the ~90 minutes of natural light almost no one gets
Why late-night eating rivals alcohol for damaging your resting physiology, and how a simple 12-hour eating window gets you most of the way there
Why the fittest people sleep less, and how all-day movement and "exercise snacks" beat a single gym block

When you understand that your nervous system sits underneath your sleep, energy, and pace of aging, you stop chasing fragmented fixes and start pulling the few daily levers light, movement, meal timing, consistency that move the needle.
Studies & References
Stress and Heart Rate Variability: A Meta-Analysis and Review of the Literature — https://pmc.ncbi.nlm.nih.gov/articles/PMC5900369/
How to Improve Your Circadian Rhythm with Satchin Panda PhD: https://youtu.be/gM_b4t0ARG8?si=QKfpYEAh1O5lyMw8

Want ad-free episodes? Subscribe to Forever Strong Insider: https://bit.ly/4u5VSRe
Listen to “The Line” on all your favorite platforms!
YouTube: https://www.youtube.com/@TheLine-Podcast
Apple Podcasts: https://podcasts.apple.com/us/podcast/the-line-with-dr-kristen-holmes/id1846864184
Spotify: https://open.spotify.com/show/3zc3BCKHlFAlffRnd6kZXy
Get Dr. Kristen Holmes’s book, “Aligned” here: https://sites.prh.com/dr-kristen-holmes
📱Connect with Dr. Kristen Holmes:
Website: https://drkristenholmes.com/#top
YouTube: https://www.youtube.com/@TheLine-Podcast
Instagram: https://www.instagram.com/drkristenholmes/
LinkedIn: https://www.linkedin.com/in/kristen-holmes/
🙌Thank you to our sponsors:
Egg life - CTA - Find egglife wraps chillin’ in the fridge at Aldi, Whole Foods, Kroger, Target, Walmart & more - Visit https://bit.ly/3UghRHV to find a retailer near you
BodyHealth - Use the code LYON20 to get 20% off your first order https://bit.ly/4gP6Vtp
OneSkin - Get 15% off at https://bit.ly/4xpFWuE with code DRLYON
David Bars - Subscribe and save 10% on every order’ at https://bit.ly/4zAflMB
📺Watch the “Dr. Gabrielle Lyon Show” every Tuesday at 9AM EST:
YouTube: https://bit.ly/4boCFC3
Spotify: https://bit.ly/4cWTbLG
📱Connect with Dr. Gabrielle Lyon:
Instagram: https://bit.ly/4uk9adc
TikTok: https://bit.ly/3OFK3kJ
X.com: https://bit.ly/4l3YlaX
Facebook: https://bit.ly/3MBrJso
LinkedIn: https://bit.ly/3N1nrdL
Website: https://bit.ly/3NdV2kT
Books: https://bit.ly/4r6ugZK
Newsletter: https://bit.ly/402QCAj
⏰Timestamps:
00:00 - Intro of show
02:44 - Two types of people
03:01 - Aging as nervous system dysregulation
04:49 - The stellate ganglion block and trauma
07:34 - How much of HRV is genetic
11:13 - Emotions of trust versus fear
16:57 - Threat versus challenge appraisal
19:20 - Why modern life breaks your biology
23:24 - Structuring travel around sleep
26:16 - Circadian amplitude and contrast
28:00 - Amplitude and menopause symptoms
30:17 - What heart rate variability means
32:34 - Biggest levers for perimenopause
37:04 - Light dose and exercise snacks
40:18 - Why fit people sleep less
44:34 - Cycle syncing and training
51:56 - Meal timing and late-night eating
55:55 - Sleep-wake consistency and aging
59:43 - Exercise timing and pregnancy
01:04:54 - Why behavior precedes thought
‼️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.

Blowing four times the legal limit on a breathalyzer usually means one thing, but in 2015, a judge dismissed a DWI because the driver's own gut was fermenting alcohol from an ordinary carb-heavy dinner. It's called auto-brewery syndrome, and the fuel it runs on is the same load your muscle is supposed to be clearing from your blood.
In this solo episode, Dr. Gabrielle Lyon discusses:
How gut yeast overgrowth turns everyday carbs like pasta, bread, and rice into ethanol that registers as real intoxication, brain fog, dizziness, and all
The specific risk factors that open the door: dysbiosis, SIFO, repeated antibiotic use, and poorly controlled diabetes or fatty liver
The three-part protocol to correct it, reduce the yeast burden, remove the carbohydrate fuel, and rebuild the microbiome, plus the carbohydrate challenge test, most doctors never run
Why skeletal muscle is your body's primary site for clearing blood sugar, and how an under-muscled body drifts into the same insulin-resistant, dysbiotic state that lets fermentation take hold

Whether or not you'll ever face this rare diagnosis, you'll walk away understanding that gut health and muscle health share one supply chain and that defending your muscle is how you starve the problem at its root.
Study & References:
Woman beats DWI — her body brews alcohol (CBS News, 2015): https://www.cbsnews.com/news/woman-beats-dwi-with-rare-defense-her-body-brews-alcohol/
Cordell & McCarthy (2013), Int. J. Clin. Med. — foundational U.S. case study: https://doi.org/10.4236/ijcm.2013.47054
Malik, Wickremesinghe & Saverimuttu (2019), BMJ Open Gastroenterology: https://doi.org/10.1136/bmjgast-2019-000325
Painter, Cordell & Sticco — Auto-Brewery Syndrome, StatPearls (NIH): https://www.ncbi.nlm.nih.gov/books/NBK513346/
Thank you to our sponsors:
Ladder - If you have an iPhone, head to https://bit.ly/4ggxfLK and take a quick quiz to find your perfect Ladder plan. Use my link and get a free 7-day trial with NO credit card, and $10 off your first month if you join.
Timeline - up to 20% off when you subscribe and save at https://bit.ly/45xd870
Bon Charge - Save 15% at https://bit.ly/4ga6aJZ with code DRLYON
Lucy - Get 20% off your next order with code DRLYON at https://bit.ly/45Zz9eP, or find yours in store at https://bit.ly/4xyELIS
Explore More from Dr. Gabrielle Lyon
Premium Podcast Subscription: Ad-free episodes, key takeaway summaries, exclusive Q&A, and behind-the-scenes content https://foreverstrong.supercast.com
Weekly newsletter: Recipes, podcast updates, and practical weekly insights https://drgabriellelyon.com/sign-up/
Apply to become a patient: Personalized care with Dr. Lyon’s clinical team https://drgabriellelyon.com/new-patient-inquiry/

Connect with Dr. Gabrielle Lyon:
Instagram: https://www.instagram.com/drgabriellelyon/
TikTok: https://www.tiktok.com/@drgabriellelyon
X (Twitter): https://x.com/drgabriellelyon
Facebook: https://www.facebook.com/doctorgabriellelyon

Chapters
00:00 - Introduction
01:06 - The 2015 DUI dismissed in court
01:39 - Auto brewery syndrome defined
03:10 - The 2013 brewer's yeast case
03:46 - Why the evidence is thin
04:37 - How gut yeast ferments carbs
06:45 - Five conditions that trigger it
07:21 - SIFO vs SIBO explained
08:12 - Antibiotics and metabolic disease
10:00 - The carbohydrate challenge test
11:07 - Three non-negotiable treatments
12:53 - Muscle: the metabolic sink
15:07 - The under-muscled phenotype
17:03 - Your four directives
If you found this episode valuable, share it with someone who would benefit from it.
Disclaimers: 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.

Most people chase happiness as a feeling and wait for certainty before making big decisions, and both instincts quietly backfire. Dr. Arthur Brooks joins Dr. Gabrielle Lyon to break down what happiness is and how to act on it.
In this episode, Dr. Gabrielle Lyon and Dr. Arthur Brooks discuss:
The three "macronutrients" of happiness - enjoyment, satisfaction, and meaning, and why pursuing pleasure alone leads to detox, not happiness
A usable rule for any hard decision: aim for roughly 80% excitement, 20% fear, and near-zero "deadness" once you have about 80% situational awareness
Why solo pleasures don't stick if you're doing it alone, you're probably doing it wrong, and how enjoyment requires people plus memory
How GLP-1s, SSRIs, and hormonal shifts can dull motivation, reward, and desire, and why knowing this gives you power over it
Simple tech protocols: phone-free first hour, meals, and last hour that protect oxytocin, meaning, and connection

Understand happiness as something you build rather than something you wait to feel, and you walk away with concrete tools to decide better, connect deeper, and stop mistaking achievement for love.
Want ad-free episodes? Subscribe to Forever Strong Insider: https://bit.ly/4u5VSRe
Listen to “Office Hours” on all your favorite platforms!
YouTube: https://www.youtube.com/playlist?list=PLDksUNNE9g_ZC6YJ3eG9lhZrMOG6IVuGR
Apple Podcasts: https://podcasts.apple.com/no/podcast/office-hours-with-arthur-brooks/id1832119842
Spotify: https://open.spotify.com/show/3fT0FLFsPgV2mbVjuOo3JV?si=e4d69f6725194d48
Get Dr. Arthur Brooks’ books here: https://www.arthurbrooks.com/books
📱Connect with Arthur Brooks:
Website: https://www.arthurbrooks.com/
YouTube: https://www.youtube.com/@drarthurbrooks
Instagram: https://www.instagram.com/arthurcbrooks/
Facebook: https://www.facebook.com/ArthurBrooks/
X.com: https://x.com/arthurbrooks
LinkedIn: https://www.linkedin.com/in/arthur-c-brooks/
🙌Thank you to our sponsors:
Ladder - If you have an iPhone, head to https://bit.ly/4ggxfLK and take a quick quiz to find your perfect Ladder plan. Use my link and get a free 7-day trial with NO credit card, and $10 off your first month if you join.
Timeline - up to 20% off when you subscribe and save at https://bit.ly/45xd870
Bon Charge - Save 15% at https://bit.ly/4ga6aJZ with code DRLYON
Lucy - Get 20% off your next order with code DRLYON at https://bit.ly/45Zz9eP, or find yours in store at https://bit.ly/4xyELIS
📺Watch the “Dr. Gabrielle Lyon Show” every Tuesday at 9AM EST:
YouTube: https://bit.ly/4boCFC3
Spotify: https://bit.ly/4cWTbLG
📱Connect with Dr. Gabrielle Lyon:
Instagram: https://bit.ly/4uk9adc
TikTok: https://bit.ly/3OFK3kJ
X.com: https://bit.ly/4l3YlaX
Facebook: https://bit.ly/3MBrJso
LinkedIn: https://bit.ly/3N1nrdL
Website: https://bit.ly/3NdV2kT
Books: https://bit.ly/4r6ugZK
Newsletter: https://bit.ly/402QCAj
⏰Timestamps:
00:00 - Intro of show
02:14 - Enjoyment, satisfaction, and meaning
02:55 - Pleasure vs enjoyment
05:04 - Why strivers can't enjoy life
07:05 - The four affect profiles
13:46 - Meaning: the protein of happiness
14:26 - Satisfaction and struggle
18:10 - Suffering equals pain times resistance
23:57 - The mistakes that sabotage happiness
28:12 - How to make hard decisions
30:00 - Excitement, fear, and deadness
33:39 - GLP-1s, motivation, and desire
36:08 - SSRIs, birth control, and attraction
38:00 - The meaning crisis and screens
41:25 - Boredom and the shock experiment
43:07 - Tech-free protocols
49:50 - Transcendence and daily practice
56:35 - The striver's lament
57:44 - Why love can't be earned
1:02:42 - Falling in love, and staying in love
‼️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.

You might think the number dropping on the scale is the whole win, but on a GLP-1, a meaningful share of what you're losing may be muscle, not fat, and the fiber that's supposed to help can quietly make things worse.
In this solo episode, Dr. Gabrielle Lyon discusses:
Why 25–40% of the weight lost on GLP-1 medications can be lean mass, and how to protect your muscle with adequate protein (1.2–1.5 g/kg) and resistance training
The GLP-1 fiber paradox and why these drugs need fiber to work, but make it hard to tolerate, and why 40–70% of patients hit GI side effects like bloating and constipation
When to fiber max vs. fiber mine, plus how to reintroduce fiber gradually so you get the gut benefits without the bloat, bezoars, or obstruction risk

Get this balance right, and you keep your muscle, calm your gut, and let the medication do its job instead of ending up bloated, constipated, and quietly losing strength.
Thank you to our sponsors:
Square - Get up to $200 off Square hardware when you sign up at square.com/go/drlyon
BodyHealth - Use the code LYON20 to get 20% off your first order https://bit.ly/3TJVSsv
Upgrade your kitchen with Our Place today. Visit https://bit.ly/4q3ggRp and use code DRYLON for 10% off sitewide. That’s F-R-O-M-O-U-R-P-L-A-C-E DOT COM / D-R-L-Y-O-N and use code DRLYON for 10% off sitewide. With a 100-day trial, you can try it completely risk-free.
Branch Basics - Get 15% off the Premium Starter Kit at https://bit.ly/4q3ZYb4 with the code DRLYON.

Explore More from Dr. Gabrielle Lyon
Premium Podcast Subscription: Ad-free episodes, key takeaway summaries, exclusive Q&A, and behind-the-scenes content https://foreverstrong.supercast.com
Weekly newsletter: Recipes, podcast updates, and practical weekly insights https://drgabriellelyon.com/sign-up/
Apply to become a patient: Personalized care with Dr. Lyon’s clinical team https://drgabriellelyon.com/new-patient-inquiry/

Connect with Dr. Gabrielle Lyon:
Instagram: https://www.instagram.com/drgabriellelyon/
TikTok: https://www.tiktok.com/@drgabriellelyon
X (Twitter): https://x.com/drgabriellelyon
Facebook: https://www.facebook.com/doctorgabriellelyon

Chapters
00:00 - Introduction
00:46 - The pear bezoar and bowel obstruction
02:07 - Why 95% of Americans fall short
03:32 - The GLP-1 fiber paradox
04:18 - Why GLP-1 drugs make fiber hard to eat
05:50 - How GLP-1s slow the gut
07:40 - Bezoars, psyllium, and the 87-case series
09:12 - Fiber as therapy: titrating it right
10:03 - The muscle loss problem
11:28 - Getting the fiber and GLP-1 balance right
If you found this episode valuable, share it with someone who would benefit from it.
Disclaimers: 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.