#BEYOUROWN MEETS DR. GABRIELLE LYON
Dr. Gabrielle Lyon is a functional medicine physician specialising in Muscle-Centric Medicine. This concept of medicine focuses on the largest organ in the body, skeletal muscle, as the key to longevity. She leverages evidence-based medicine with emerging cutting-edge science to restore metabolism, balance hormones, optimise body composition with the goal of a lifetime of vitality. Her practice focuses on multifaceted human optimisation and weight loss. Dr. Lyon’s current patient population include elite military operators, professional athletes, executives, and anyone looking to level up their health or who struggled with a lifetime of weight challenges.
Dr. Lyon attended the Arizona College of Osteopathic Medicine and is board-certified in Family Practice. She also completed her research fellowship in Nutritional Science and Geriatrics at Washington University in St. Louis. Prior to her foray into medicine, Dr. Lyon was a national semifinalist in Fitness America, a professional fitness model, and nationally ranked figure competitor.
As a nationally recognised authority, Dr. Lyon is a regular speaker for academic and public audiences as well as being part of Eagle Rise Speakers Bureau. She has been featured in multiple media outlets including, Women’s Health, Men’s Health, and Bazaar magazine.
Dr. Lyon brings unparalleled results to her patients with personalised advanced nutritional interventions, metabolic and genetic testing, and behavioural action implementation. Her philosophy is evidence-based medicine complimented with the best of alternative care, proper mindset, and execution. Dr. Lyon sees patients in New York City.
Hey Gabrielle, can you introduce yourself to us?
I believe that all individuals have the capacity to live the life of their dreams. A life of health, vibrancy, and challenge. I am the doctor that other doctors go to, I am the physician that the elite military operators seek out. I am relentless in finding solutions.
My patients all have a mindset of resilience and change. They have typically seen 6 doctors prior to landing in my office. Physical medicine is just as essential as a mindset.I have 17 years of formal education, this includes an undergraduate degree from the University of Illinois Champaign- Urbana in human nutrition, vitamin and metabolism followed by attendance at Arizona College of Osteopathic Medicine, two years of psychiatry residency, 3 years of family medicine and a 2 year combined research/clinical fellowship at Washington University in nutritional science/obesity medicine and geriatrics.
Can you take us through your journey to where you are now?
I was very clear at a young age that I would combine nutritional science and healing with medicine. At 17 I graduated high school and moved to Kauai, Hawaii. I moved in with my godmother Dr. Elizabeth Lipski author of ‘Digestive Wellness,’ and a thought leader in the space of integrative medicine. This changed the trajectory of my life and I entered into a ferocious pursuit of knowledge and excellence. I have been profoundly shaped by the mentors in my life.
When I began my study of nutrition, I was (and am) currently mentored by Dr. Donald Layman who is one of the leading experts in protein metabolism. This along with my athletic career and love for hard physical training began to shape my perspective of health. I realised that the same physical training that was utilised to forge mental toughness was also the path to health. The concept of Muscle Centric Medicine™ was born.
This is a new framework in which to view health, it is the understanding that muscle is the organ of longevity and that we are fixated on the issue of being overfat vs under muscled. In residency, I began to realise that even the greatest health plan could be presented to an individual but the mental fortitude needed to be cultivated for true success. It was at this time that I began to learn from retired Master Commander Navy SEAL Mark Divine. Through his framework of teaching, Unbeatable Mind and SEALFIT, I began to learn the skills of self-mastery which translated to a greater capacity within my own abilities to practice medicine.
What is a day in the life of you like?
I bookmark each Starts with 5 rounds of a 4 count box breath, followed by 10-20 mins of visualisation or meditation. Then 20 mins of red light therapy and green coffee ( I use Sunup coffee). I set my intention for the day in writing. Then I do some kind of hard physical training then I either see patients or have blocks of time for writing, research or interviews.
I spend some time daily always connecting with family or friends either on the phone or in person. At the end of the day, I review what went well, what I could have done better and how I will execute that in the future. I write 3 things I am grateful for while I spend another 20 min in front of my red light panel followed by 40 mins of sauna and more reading or prep for an upcoming talk.
How you are helping your clients to realise optimal health and vitality?
We focus on optimising body composition, I use nutritional science as a cornerstone in my practice, balance hormones, work on improving energy and digestion. I get to the root cause of whatever the complaint is than I combine the best of western medicine with the best of alternative medicine to get results. We discuss lifestyle, training, medicine as well as mindset.
Can you talk us through Body Composition Optimisation? This is about having healthy lean muscle mass. It the muscle that is largely responsible for resting metabolic rate, largest site of insulin dependent glucose uptake, a large site of fatty acid oxidation. In summary, the majority of how you look and feel is due to the quality and mass of your skeletal muscle. In addition, it is an endocrine organ that secretes anti-inflammatory myokines.
Can you explore the fundamental value protein and why it is so important in proper balance with the other macronutrients at each meal?
Protein is the most controversial macronutrient because it is emotional people. This has given it a bad reputation and has skewed people’s understanding. It is clear that the current recommendations of 0.8gm/kg is extremely low if one is looking for optimising body composition, is older, is more sedentary, or has any kind of inflammation.
The quality of one’s diet is based on the quality of its protein. Protein is made up of both essential and nonessential amino acids. It is specifically the essential amino acids that determine this. Each meal should have roughly 30 grams (4 oz) of high quality protein. High quality proteins are typically animal sources, the reason is that all proteins are different.
Animal proteins have different amounts of the essential amino acids than plant proteins in particular the branched chain amino acids. It is these branched chain amino acids (BCAAS) that stimulate the muscle and the stimulation only happens with a specific amount. This amount is 30 grams of protein which is 2.5 grams of leucine the key amino acid of the BCAAS for muscle. So planning your meals around protein ensure muscle health which then ensures metabolic health. As far as carbohydrates, I start people with no more than 40 grams per meal and typically less depending on their goals.
Can you give us 3 tips on fuelling our body for vibrant health?
- Mental fuel. Live your life exactly how you want, be the person you have always wanted to be and execute actions to support this.
- Muscle fuel, make sure you have high quality protein in the correct amount at each meal.
- Physical fuel, train hard if you do not want to quit your workout at least once than you are not working hard enough. Heavy resistance training is key.
What is the Lyon Protocol?
A 4 week reset that solidifies the foundational concepts in nutrition that I use in my practice.
Where can you see yourself within the next 3-5 years?
I will continue to change the world one sheep dog at a time. Each one of my patients are the champions of their lives and this has a trickle down effect to all who they come in contact with. I will have published my NY times best seller and have a large online platform that will make my concepts available to the masses.
Website – www.drgabriellelyon.com