The Dr. Gabrielle Lyon Show

In this episode of The Dr. Gabrielle Lyon Show, I sit down with my friend, Dr. Allison Brager, a neurobiologist, researcher, and active-duty U.S. Army neuroscientist whose work redefines what we know about sleep and human performance. Allison’s expertise goes beyond the usual advice about getting eight hours of sleep. Instead, we explore how to optimize performance and resilience when life doesn’t allow for a perfect sleep routine—something we can all relate to.Allison shares fascinating insights from her work with military special operations, studying how sleep deprivation impacts cognitive and physical performance in high-stakes environments. We discuss the genetic factors that influence sleep tolerance, the science of tactical napping, and practical strategies to help shift workers, parents, and frequent travelers stay functional despite disrupted schedules. From groundbreaking studies on circadian biology to the effective application of tools like caffeine, Allison’s expertise is both eye-opening and actionable.This episode is packed with cutting-edge science and real-world solutions for anyone navigating the challenges of sleep and performance in an imperfect world. Join us for a conversation that will change how you think about sleep and resilience.Key Topics:Sleep strategies for extreme conditions and busy livesTactical napping and caffeine dosing for performanceThe link between muscle, circadian rhythms, and sleep recoveryTools to optimize sleep, even in a non-ideal worldWho is Dr. Allison Brager? Dr. Allison Brager is a neurobiologist, researcher, and active-duty U.S. Army neuroscientist with a PhD in neuroscience from Kent State University. Her work focuses on the intersection of sleep, resilience, and performance in extreme conditions, including her extensive collaboration with Army Special Operations to optimize warfighter health. As a NASA astronaut candidate, she brings a unique perspective on functioning in imperfect conditions, offering invaluable insights for shift workers, parents, athletes, and professionals aiming to thrive despite life’s challenges.This episode is brought to you by :Timeline - Code DRLYON for 10% OFF - https://timelinenutrition.com/DRLYONCozy Earth - Code DRLYON for up to 40% off - https://cozyearth.com/DRLYON Manukora - Code DRLYON to get $25 off the Starter Kit - https://manukora.com/DRLYONPuori - Code DRLYON for 20% off sitewide - https://puori.com/DRLYON Find Dr. Allison Brager at: - Instagram: @docjockzzz- LinkedIn: https://www.linkedin.com/in/allison-brager-80a58210/- Walter Reed Army Institute of Research: https://walterreedarmyresearch.academia.edu/AllisonBragerFind me at:- Instagram: @drgabriellelyon-Tik Tok: @drgabriellelyon-Facebook: facebook.com/doctorgabriellelyon-YouTube: youtube.com/@DrGabrielleLyonApply to become a patient -

In this episode of The Dr. Gabrielle Lyon Show, Dr. Gabrielle Lyon sits down with Dr. Susanna Søberg, a leading expert in cold exposure and metabolism. They dive deep into the science behind cold plunging, the benefits of brown adipose tissue (BAT), and how minimal doses of cold can dramatically improve metabolic health, mental resilience, and overall well-being.Dr. Søberg shares her personal journey from working as a nurse to becoming a PhD researcher in metabolism, uncovering the surprising role that brown fat plays in regulating blood sugar, burning fat, and improving cardiovascular health. The conversation covers practical protocols for cold exposure, including how often and how long to cold plunge for maximum benefits.Key topics include:How brown fat activation boosts metabolism and insulin sensitivityThe minimum effective dose of cold exposure for optimal healthCold exposure’s surprising effects on mental health and moodContrast therapy: Combining cold plunges with sauna for enhanced benefitsCold therapy's impact on women, including menopause symptom reliefWhether you're curious about starting cold plunges or are already a seasoned winter swimmer, this episode provides actionable insights grounded in science.Who is Dr. Susanna Søberg?Dr. Susanna Søberg is a PhD in metabolism and one of the world’s foremost researchers on cold exposure and brown adipose tissue (BAT). Her work focuses on how environmental stressors—like cold and heat—impact metabolism and overall health. Through her studies, Dr. Søberg developed the Søberg Principle, which outlines the minimum effective dose of cold exposure necessary to activate brown fat and improve health outcomes. She is recognized for making cutting-edge research accessible and practical for the general public.This episode is brought to you by :LMNT - Code DRLYON for free LMNT Sample Pack! - http://drinklmnt.com/drlyonTimeline - Code DRLYON for 10% OFF - https://timelinenutrition.com/DRLYONBonCharge - Code DRLYON for 15% OFF - https://boncharge.com/DRLYON Needed - Code DRLYON 20% off your first order - https://thisisneeded.com Find Dr. Susanna Søberg at: The Søberg Institute - https://soeberginstitute.com/ Instagram - https://www.instagram.com/susanna_soeberg/X - https://x.com/SusannaSberg1LinkedIn - https://www.linkedin.com/in/susanna-s%C3%B8berg-phd-9a924717/Find me at: - Instagram: @drgabriellelyon -Tik Tok: @drgabriellelyon -Facebook: facebook.com/doctorgabriellelyon -YouTube: youtube.com/@DrGabrielleLyonApply to become a patient - https://drgabriellelyon.com/new-patient-inquiry/Join my weekly newsletter - https://institute-for-muscle-centric-medicine.ck.page/2ed23e2860Get my book - https://drgabriellelyon.com/forever-strong/Disclaimer: The Dr. Gabrielle Lyon Podcast and YouTube are for general information purposes only

In this episode of The Dr. Gabrielle Lyon Show, I sit down with Dr. Faidon Magkos, a leading expert in obesity and metabolism at the University of Copenhagen, to tackle one of the most debated topics in nutrition science – the root causes of obesity. We dive into the contrasting theories of energy balance and the carbohydrate-insulin model, shedding light on what the latest research reveals – and what remains unknown. Dr. Magkos also discusses how environmental factors, genetics, and muscle health shape metabolic outcomes.Together, we discuss:The real drivers behind obesity – is it overeating or hormonal imbalances?Key differences between energy balance and carbohydrate-insulin modelsWhy obesity research still faces major limitations in human studiesThe role of muscle and lean mass in metabolic healthPractical insights for diet design and weight loss strategiesIf you’ve ever wondered about the science behind weight gain or how to create a sustainable, healthy diet, this episode breaks down the complexities with expert clarity.Heads up! The audio quality in this episode isn’t perfect, but the insights are too valuable to miss. Thanks for sticking with us – you’ll want to hear this!Who is Dr. Faidon Magkos?Dr. Faidon Magkos is a Professor of Obesity and Metabolism at the University of Copenhagen, with over 200 published papers shaping the fields of nutrition, exercise, and obesity research. His work bridges cutting-edge science with practical insights into human metabolism and health.This episode is brought to you by :AG1 - Code DRLYON for FREE TRAVEL PACK! - https://drinkAG1.com/DRLYONARMRA - Code DRLYON for 15% OFF! - http://armra.com/DRLYONBonCharge - Code DRLYON for 15% OFF - https://boncharge.com/DRLYONFatty15 - Code DRLYON for 15% OFF 90 DAY Subscription - https://fatty15.com/DRLYONInside Tracker - Code DRLYON for 10% OFF - https://insidetracker.com/drlyonFind Dr. Faidon Magkos at: - University of Copenhagen: https://researchprofiles.ku.dk/en/persons/faidon-magkosFind me at: - Instagram: @drgabriellelyon -Tik Tok: @drgabriellelyon -Facebook: facebook.com/doctorgabriellelyon -YouTube: youtube.com/@DrGabrielleLyonApply to become a patient - https://drgabriellelyon.com/new-patient-inquiry/Join my weekly newsletter - https://institute-for-muscle-centric-medicine.ck.page/2ed23e2860Get my book - https://drgabriellelyon.com/forever-strong/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.

Dr. Kevin Maki, renowned scientist and co-founder of multiple biomedical research centers, joins us to demystify the world of nutrition science. With a career spanning decades in epidemiology and clinical trials, Dr. Maki dives into the evidence behind red meat, cholesterol, saturated fats, and the impact of dietary habits on heart health. Discover the truth behind common misconceptions and gain clarity on making informed dietary choices.In This Episode:• What does the science really say about red meat and cholesterol?• Understanding the role of saturated fats in heart health• How observational studies and clinical trials shape dietary guidelines• The truth about seed oils and inflammation• Practical tips for maintaining a heart-healthy dietTimestamps: 0:00 Introduction to Dr. Kevin Maki2:35 The role of epidemiology in nutrition science10:12 Unpacking red meat and cardiovascular risks19:50 Saturated fats and their impact on cholesterol28:30 Seed oils: Evidence vs. misinformation38:45 Practical dietary advice for a healthier lifestyle45:00 Q&A and final takeaways