Do This to Lose Fat & Build Muscle at the Same Time | Dr. Gabrielle Lyon’s Fat Loss Keys 

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Living proof that she’s right. My caloric deficit was probably too extreme but I kept protein intake up and did resistance training and cardio. Melted the fat down to better than normal levels. Kept the muscle. Have a brand new life now.

One thing that I have learned watching Thomas and all his guests is this - they all think something different is ideal. They all believe their way is the right way. And they’re all very intelligent. If I watch four or five of his guest videos, I sometimes feel like I know less.

Dr Lyon, I have followed you forever. I was a well respected amateur bodybuilder in Los Angeles in my early 60s who got the attention and interest of Joe Weider and show promoter John Lindsay. I even had special lab tests done on me to determine why my training and diet made me look and test 30 years younger than my age. I worked for the Chief of Staff at a well known university hospital, so worked many long hours and still got my gym time in. When really exhausted, I still did heavy lifting, then went out to my car for a cat nap afterwards and did well. I used to take green coffee too with great benefit, and was on a constant hunt for supplements to control my cortisol levels due to work related stress. I found one, but it was taken off the market. Everything you guys say in this video is absolutely true. But now I find we are really up against Big Medicine, and Big Pharma, as we are seeing many poorly written papers which are put out to contradict well known beneficial health practices. Like trying to get rid of whey protein (both isolate and concentrate) all together, in favor of plant based. When an infamous post acute nursing home caused a decubitus ulcer on my Dad, they stopped giving him whole food snd pushed soy protein. All that did was cause exacerbation of his ulcer, and excessive gas. Every time I demanded whey, he would improve, but then they would switch him back. The docs would come in and shake his hand, (in a stealth check of his grip strength) and shake their heads in awe....and nearly verbalized "wow, it's going to take a lot of abuse to knock this old guy off!". It is all part of the Agenda 21/30 Global Population Reduction Program. I had looked after my folks health and fitness for years, and have done everything you mentioned here. My folks lived to a very active and happy 97 years old. The main problem from age 80 was battling with allopathic medicine drug pushers and murderers. Having passed medical board exams and being in the upper echelons of medicine policy making, I could write a book on exactly how our medical system was degraded and bastardized. You two are clear voices of truth in the wilderness. Please keep it up! But be aware that there are those that don't want your voices to ring out! Thank you for ringing true!

Walking outside is good for our mental health, I think. The sun, fresh air and nature reduce stress and anxiety. It can also be good for relationships (e g., walking and talking with your spouse) or good for your intellect (e.g., listening to an audiobook).

I can verify the body composition effects of walking. I am a 71 yr old man who got back into the gym a yr ago. I got my nutrition right (especially for one with O Blood type) and began walking. I am walking 4 miles/day, 3 days/week, walking 1.5 miles : other days of the week. I have lost over 60# of body fat since March. Every time I slow down the walking, the far loss slows as well

I started the Carnivore Eating plan. In 7 months I’m down 90 pounds and starting to try to build muscle. I’m 58. I feel really good. I started at 395 pounds. I still have a lifetime to work on it but I’m on my way to a changed life. It’s one day and one meal at a time. 🎉

If I don’t sleep well I will start walking as soon as I get up. I’ve checked my glucose right when I wake and before eat anything, my glucose was 98 and then walked for 20 minutes and rechecked and it went down to 88.

I agree. Walking is the simpliest and effective exercise. Especially, these longer walks. Many people is cought by surprise, they are not able to walk above 30 minutes. Walk for 2h, if you can, you will see plenty of benefits and it will be challenging enough. Besides, for walking we can use variable terrain, uphill, downhill. I would not underestimate it.

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Dual Objectives.... walking for mitochondria and lifting for muscle benefit on exercise front with good sleep and protein for recovery.

I retired at 63, 69 now. 3 Weeks ago my back neighbor hurt herself and I had to go over the 6ft wall to help her. I grabbed my ladder and went over and helped. Getting back over was a problem and I then realized that I lost a lot of my strength, this was an Aha moment for me. I started the 100 push ups challenge the next day, I really sucked big time, at 12 I conked out so I decided to do 5sets of 10 for a couple of days and took them up to 5 sets of 20 within a short time. I had weights delivered and added that exercise as well. My strength has become up a lot in just this short time, exercise will be a part of my life now and will increase over time. Got a Doctor's appointment today for a check up and discussion about this. My fat belly and love handles are horrible and I took photos as well, again horrible looking.

Great interview! Enjoyed hearing you both geek out over each topic. Can’t wait to see her on the show again

I really like idea of "earning your carbs" and thank Thomas for sharing maybe as his signature motto, I plan to share with others.

Great conversation! I love Dr. Lyon and you, Thomas.

I very much enjoy the lively discussion between you two. Good stuff.

Amazing podcast Thomas your amazing and we appreciate this episode

Omg I Loove Dr Lyon! Love the shirt!! 😍😍😍

The intensity of your workout is insane at 20:24 onwards ❤❤❤❤

Great Ep! Thanks

I agree with him on the walking as a part of being functional. Nurses, im sure will understand if more patients could/would get up and walk, that would alleviate many problems.

Fantastic talk💪🏽

Great interview, thank you both

I tend to up protein on sleep deprived days, as it fills me up and makes me less likely overeat. Good to know it's a good strategy.

I lost 40lbs just by eating high protein, no exercise whatsoever. I eventually added in weight training as I became slightly under weight and wanted to put on muscle.

Awesome conversation!

i love these discussions you have. i enjoy watching these as im doing some cardio or walking on a treadmill.

The mantra eat more move more is truely powerful, real life personal conclusion.

I’m a bit skeptical about the Urolithin A claims. The primary study I was able to find where the randomized controlled trial was conducted seems riddled with serious conflicts of interest. A number of people who carried out the study were either employed by a biotech company or served on the board of one, another was the actual founder of a biotech company and seemed to personally own patents to certain biotech products. Shouldn’t these kinds of conflicts of interest make us pause a bit before we jump on another “miracle compound” bandwagon?

Great Interview !!!

Love watching her talk!! 😍

Thanks Thomas - Interesting discussion - wondered why you started so quickly with supplements when actually the bigger impacts come from diet, resistance training and general exercise. and aerobic work? Feels that the order of issues could be the other way around?

When he laughed at yoga and body weight I couldn’t take him seriously. Everyone is different and not everyone has to lift. As long as you keep challenging your body do what works for you

Resistance bands are used a lot in my gym. Very helpful.

Walking after a meal helps with digestion. Using walking poles like Extrastriding burns more by engaging every major muscle group while still being low impact on the joints.

Tom please listen more Les’s talking when you bring on a specialist.

Good note on the caffeine with creatine. I've been mixing with my coffee. Might put a halt to that.

Great Gabrielle interviewing Thomas

this video we should watch at least 3 times to absorb all the great info!!!

Love the channel, but wish I heard more from the guest being interviewed. Diary of a CEO is a great channel where the host allows guests to share their ideas. Still enjoyed the episode and will search Dr. Lyon's channel. Thanks for posting.

Very good to know not to take creatine with caffeine! Thanks Thomas

It's reassuring to hear that resistance training, not too crazy, when sleep deprived is "ok". It's actually meditative for me. No pounding music. At 62, postmeno, keeping cortisol down is key for decent sleep. Also, the calculation and ratio Dr. Lyon references for adequate protein was 1.6 per kilo of body weight (2x the RDA recommendation). For me that ends up at a mere 77.5 grams of protein a day, nearly half what a number of people in the webosphere are pushing. Those people use per POUND of bodyweight, rather than kilo for the calculation. Pleasantly surprised with this conversation.

Great stuff you two ! I just hammered a 3m fast walk during your presentation. Ill also do resistance training , hard every other day. Plus Ill ✔️✔️ my daily protein #s. I like Thomas's saying: "Eat more, move more" And yes for me & my goals 10,000 (5 miles) steps as a minimal daily goal.

What about nitric oxide as you age? I read by the time you're 60 you only have 16% of oxygen as opposed to a younger person. Nitric oxide supplements should be included, the medical profession doesn't want people to know this because people would be healthy and not spend money on needless over the counter remedies. I am 67 and I take it and noticed significant improvements in my function without doing anything and my stomach naturally appears flatter. I highly recommend nitric oxide supplements.

I loved the exercise bite! Dr. Lyons is a beast!!!!🦾

So basically to build muscle while cutting you keep your protein high while in a calorie deficit.

I feel even if it sounds simple. Go back to basics. Go back to walking. Awesome start. Relax breath enjoy the freedom of nature preferably. Everything else or anything else ex ercise is a bonus

I don’t know about any studies but we were told in the late 90’s not to take your creatine with caffeine. I always followed this somewhat. We were also told to take it with grape juice. I didn’t keep doing that 😊

ill attest to walking for fat loss. i decided to walk to my gym and walk back home this yr. I started feb at 280 and im now 169lbs at 20% fat. i only did lifting weights PPL 6 days no other cardio. ive been trying to lose weight for so long and i always thought cardio was the key but its resistance training thats the real key to losing weight. walking helped me reach my goal of losing weight.

RDA = Recommended Daily Allowance. Had to look it up.

Thank you for this- excellent presentation. I'm curious and wonder about walking (with intention) when I look at my cultural history - movement in relationship to the environment is what I'm observing. I'm pretty sure the idea of 'muscle intelligence' as with the heart intelligence works on a connective basis, that is - connecting movement patterns ie walking to lifting heavy or lifting light, (in incorporating gross and fine motor skills) along with moving dynamically and short intense movements. It's a whole body moving experience that the nervous system likes and responds appropriately for obvious reasons (rather than separating activities) enabling surviving. Walking is a paramount movement I believe to enable other actions also a longer duration doubling the amount recommended. Just an observation and my own fat loss experiences over 40 years. And I read somewhere that done near areas of water is a bonus. Would the idea that the body will give you what you want ie more muscle mass if it (the mind) perceives it beneficial Thanks again 🙏☺️

Every time sleep is mentioned, it is crushing because I have dealt with insomnia for 35 years. It has been worse since covid hit. Menopause doesn't help. It is a symptom of autoimmune issues and efforts to resolve it have yielded very few results. I will say micro nuero feedback may have done the most good. I was sleeping 2 out of 5 nights when I began that and that helped me only have 1 bad night every 5. I am at the point where 5 to 6 hours, waking 2 to 3 times is a huge thing to celebrate!

I like the Def Leppard T shirt.

Calories in calories out. Protine is vital for mass building. 95% of protine consumption should be from whole foods. A protine shake post workout till you can get to your whole foods. A protine shake at bed time (whey) because it is slow digesting so your metabolism is busy working on digesting it and not feasting on your lean mass gains. If you wake up in the middle of the night hungry eat a whole food. Best way to use your creatine 5g is to mix with BCAs 12-13g in a shaker full of water and drink intra workout. Magnesium iron D3, k2 are very important to supplement. Magnesium 60 mins before bed, it will make you tierd and sleep better. You will have to figure out your doseage. If you can take a nap after you train it is very beneficial. Sleep,rest is when the magic happens. Building muscle mass is a lifestyle you have to live it to get the results.

Great to see a Doc sportink ink .

Such an interesting talk!

Can you comment on autophagy...Pelz teaches 2 to 3 days of fasting to achieve this.

On sleep deprivation: when we are in a sleep deprived state, our body actually craves carbs MORE as an easy source of energy. So, simply “avoiding” carbs when sleep deprived is not so simple to do for the average human. Any tips or strategies on how to fight our body’s normal hormonal response to sleep deprivation? Mothers everywhere would appreciate the tip.

Please consider interviewing Erin Stern. Please. She's so worth it and would be an added bonus to you and your audience. 😊

Omega 3 is great. Welldone, thanks for sharing

Gabrielle Lyon is an OG.. I ve been following her for the past 4 years.. Good to see her finally getting her long due mainstream traction

I knew this was possible forever. I'm 34 and never once believed that you couldn't gain muscle and lose fat. I think because it was bro-science, growing up, when they said you couldn't it just sounded stupid. Lo and behold, you can.

Seeing Dr.Drew on a V-Shred commercial!!! Wow

Tip to interviewers; Let your guests speak relatively freely.We’re not here to listen to the interviewer but rather the guest, who is often quite brilliant in their field.

I can prove what you're talking about is true because I currently weigh two hundred and two pounds needing to get down to 145 almost 90% of all my excess body fat is in my stomach. I can especially prove the point because I don't eat any sugar and I eat very low carbs except for i've had a huge addiction to diet coke. I gave up the diet coke and it was like an instant catalyst to fat loss... Especially in my stomach area and while I am gain weight my measurements are are coming down in numbers in a hurry.

I walked aI least 15k steps a day, all day as a p.e. teacher. Tried to get to 17k. After doing strict keto I lost a fast 20 lbs in 20 days. I went back to a less strict keto diet and kept walking and worked out three days a week and kept loosing another 20 lbs. I had a stroke at 40, and stopped moving out of fear until my blood pressure was regulated. I gained 20 lbs back with in 6 months. I blamed not walking as the culprit....I think walking throughout the day is key to health. Running looses calories fast but not all day long. So if you can't run you are not at a loss. Save your heart

Walk after you eat & do 3 sets of 10 slight twists to each side to enhance digestive system movement and abdominal tension

Looks to me like an advertisement for Mitopure. No mention on who funded the studies for Urolithin A.

🦅 Golden Win 🥇 Sore all over from the gym 388 days No Alcohol 🏆💫

Cool tattoos and cool t-shirt!!! 😃

Hey Thomas! Have you talked about how this affects those of us who CAN’T do whey protein due to allergies? It’s so frustrating to only hear about whey all the time.

One word. Sprinting

One word. Sardines.

So what do you do if you have chronic kidney disease and eating more protein will kill your kidneys faster...but you also need to loose weight?

I know this was about fat & muscle, and that walking isn’t a substitute for exercise, but have you listened to Rhonda Patrick’s discussions on interval training and the effects on health and aging? From an ex-Pararescue / PJ that has maintained a very high degree of physical fitness, I find Rhonda’s advice to be more to the point and much more significant for my lifestyle. But I do understand that degree of intensity is rare. How long can one find time for high intensity interval training…

Walking is huge , if you have Good feet . 🤔

Can we get some easier to digest info lol? Really interested in that first point about the protein but struggling to figure out what you mean

As we get older, we need strength training to build muscle and cardio/HIIT to improve VO2 max. One can walk to move more and lose additional fat

Ok

If you do a class that combines cardio and resistance training, how long (or should you) wait before you simply do a resistance training procedure at home?

I recently watched her TED talk and now she’s on you channel. Amazing

Pomegranate Capsules, will that give the benefits discussed here regarding the 4 nutrients/supplements recommended by Dr. Lyon

What creatine brand is best ? Also, which do you recommend, pill or powder? Thanks .

Goodness that was a totally geeked out interview!!!

I love everything about this episode. Except the part you said I need to earn my carbohydrates. That's a really unhealthy way of thinking. Well, typically, if I just listen to my body if I'm having a low-key. Non-active kind of day. I don't really eat many carbs because I don't need it and if I load up. I just get anxiety.

Could y'all included links to the research that you mention?

Yes, talking over my head!!! Break it down to layman's terms...

I walk for mental health. I don't feel down or depressed when I walk so I don't care about the weight loss. You have to be happy to feel healthy and be productive so any positive effect is worth it. I think being depressed keeps you fat because you start craving simple pleasures just to feel good for a second just like a junkie. So I try to walk in the morning to have a good day.

Just noticed the toes in Thomas’ shoes 😂.

As a parent of an autistic child my biggest issue is the sleeping I got my nutrition and exercise right but my sleep is very inconsistent I have watched so many videos and I’m yet to find advice about how to deal with such issue. But in the days I don’t get much sleep 🛌 I don’t do weight lifting but focus on my nutrition more and go for longer walks and do yoga and I try to get naps during the day

Carnavior 🎉❤

If you want to be smart ask intelligent questions rather than saying how much you know. That's why you have the guests.

oddly polished set up

Salmon, sardines, hearing creatine, pomegranate juice, pomegranates, walking in nature about getting massages.

Thank u

Doctors dont look like what they use to be😮

Best moment at 10:41 When Thomas laughs at yoga n body weight 😅😅😂😂😂

New best friend!

I've had trouble with sleep since 1999 and traumatic brain injury was caused by my car accident ended with 40 days in a coma. 😢

Dr Lyon has the most beautiful teeth for sure! Thank you for all you do. I’ve never been so excited about muscle and protein at 51.