The Anti-Obesity Doctor: Ozempic Can Help Grow Muscle! This Is What Happens If You Don't Exercise!

Intro (0s)

• A correlation exists between low strength and an increased risk of death from various causes. Individuals in the lowest one-third of strength have a 50% higher mortality risk. (4s)
• Skeletal muscle is referred to as the "organ of longevity" and is the only organ system under voluntary control. There are two primary ways to stimulate skeletal muscle growth. (12s)
• Dr. Gabrielle Lion, a specialist in muscle science, works with athletes, CEOs, and Navy SEALs, focusing on muscle's role in disease prevention, body optimization, and aging. (29s)

What Does Gabrielle Do? (2m39s)

• For 20 years, Gabrielle has worked as a physician, with experience in geriatrics and a concierge medical practice, treating a diverse clientele including podcast guests, a race car driver, Navy Seals, CEOs, and individuals striving to make a difference. (3m3s)
• Gabrielle's patients often express a feeling that they could experience greater well-being, including increased energy and improved sleep, sensing that there's room for enhancement in their lives. (4m16s)
• To address these concerns, Gabrielle and her team investigate various factors such as environmental factors, hormones, and blood work. (4m27s)

Why Do People Come To Gabrielle? (4m34s)

• Patients seek help due to unresolved health issues despite previous consultations, highlighting a need for a holistic approach to wellness and health. (4m35s)
• Addressing underlying health concerns, such as inflammation or body composition issues, can empower individuals to overcome limitations and achieve their full potential. (5m0s)
• While physical solutions may vary in complexity, the mental aspect, particularly recognizing and addressing thought patterns, is considered the most challenging. (5m41s)

Are Your Solutions Easy To Achieve? (5m56s)

• Some individuals, particularly high achievers, experience a predictable pattern of emotional highs and lows. (6m7s)
• These individuals may experience a significant emotional dip after achieving a major goal, which can negatively impact their health and wellness routines. (7m29s)
• While providing a plan is important, individuals must possess the motivation, discipline, and a sense of worthiness to effectively implement the plan and achieve their goals. (9m0s)

Why Don’t We Take Action On Advice? (9m39s)

• People who do not feel worthy of health and wellness will self-sabotage. (9m52s)
• Discipline is a practice, not inherently difficult, while motivation is a fleeting feeling that should not be relied upon. (11m17s)
• Individuals who do not feel worthy of change will not change, and this feeling of unworthiness can stem from negative self-talk and environmental interpretations. (11m30s)

How To Help People Feeling Down (12m25s)

• People who are not feeling their best should consider their sleep, diet, digestion, and environmental exposures. (12m33s)
• CEOs and other busy individuals often prioritize work over health, but eventually, health issues may force them to address their well-being. (13m20s)
• Individuals who prioritize their health and make necessary changes are more likely to achieve their full potential. (14m19s)

You’ll Get Sick If You Don’t Do This (15m2s)

• People do not assume they will get sick, and this short-term thinking is a cultural failure. (15m4s)
• People should focus on how they age, as aging itself is not a disease. (15m53s)
• There are different archetypes of people when it comes to making health changes, including CEOs who eventually commit, those who have lost hope in the system, and those who struggle with worthiness due to past trauma. (16m31s)

How Stress And Trauma Stop Change (18m3s)

• Beliefs about experiences influence physiological responses, as demonstrated by a study where housekeepers who viewed their work as exercise experienced health benefits like lower blood pressure and improved glucose regulation. (18m12s)
• The word "stress" is often used to describe a wide range of experiences, limiting our understanding and responses to different types of stress. (19m17s)
• In addition to the fight-or-flight response, there are other stress responses like "tend-and-befriend" and the "courage response" that can be more empowering and less physiologically damaging. (20m6s)

How To Heal Trauma (22m17s)

• A patient experiencing sleep disturbances despite normal test results and environmental adjustments was discovered to have repressed trauma. (23m20s)
• Healthcare often involves brief, transactional interactions, while a genuine therapeutic relationship necessitates a deeper, non-transactional approach. (24m31s)
• A physician's role encompasses recognizing a patient's potential and encouraging them to strive for it, even if it requires experiencing some discomfort. (25m19s)

The Best Way To Motivate People For Change (25m40s)

• People's motivation for change can be represented as a formula, with the strength of their "why" being a significant factor. (25m46s)
• Fear, pain, and the potential for negative outcomes can amplify an individual's motivation for change. (26m1s)
• Many highly successful individuals are driven by a desire to serve others rather than themselves. (26m59s)

Lessons From Studying Thousands Of Patients (28m0s)

• It is stated that no one will be able to do a better job or care more than the speaker. (28m5s)
• The speaker states that they are a happy person for the most part and have a positive disposition. (28m21s)
• The speaker found their medical training, particularly their fellowship, to be very challenging due to witnessing a lot of death. (28m29s)

Why Gabrielle Does What She Does (28m58s)

• A description is given of a challenging period where a succession of young, terminally ill patients were encountered. (29m0s)
• Frustration is expressed with the poor quality of health information circulating on social media, particularly regarding diet and its impact on muscle mass. (30m1s)
• The personal toll of providing support and being available to those in need, while acknowledging the importance of setting boundaries, is described. (31m16s)

Myths We Tell Ourselves That Block Change (33m41s)

• Comparing oneself physically to others, especially regarding youth, can be detrimental and lead to a focus on external validation rather than internal growth. (33m57s)
• Focusing solely on physical appearance can lead to a constant chase for an unattainable standard, especially as aging occurs, and may result in neglecting other important aspects of life. (35m36s)
• Instead of focusing on physical attributes and comparisons, individuals should strive for physical readiness, which encompasses skill acquisition, strength development, and overall performance enhancement. (37m15s)

How To Know You’re On The Right Track (37m34s)

• People should focus on building physical strength throughout their lives, as it is essential for overall well-being and longevity. (37m35s)
• Individuals often prioritize short-term gratification over long-term goals, such as investing in physical health, leading to potential regrets later in life. (38m2s)
• It is crucial to prioritize physical health and strength while young, as it becomes more challenging with age. (40m20s)

You Can’t Have A Strong Body Without A Strong Mind (41m12s)

• People should focus on internal strength rather than external appearances to achieve their goals, such as finding a partner. (41m17s)
• A strong physical body is unattainable without a strong mind, as mental weakness leads to distraction and an inability to feel good about oneself. (41m31s)
• A strong body is defined by physical capability, such as being able to perform a certain number of pull-ups or push-ups, running a mile, and maintaining physical independence, especially in old age. (42m4s)

The Right Training For Your Age (43m53s)

• Everyone, regardless of age, should be doing resistance training three days a week. (44m26s)
• Resistance training involves moving your body or a load against resistance, such as lifting weights or using resistance bands. (45m16s)
• Resistance training is important for longevity, as skeletal muscle helps to manage and mitigate aging. (46m57s)

Why You Should Exercise 3 Days A Week (47m15s)

• Skeletal muscle is the primary site for glucose and fatty acid metabolism in the body. (47m17s)
• Individuals in the lowest one-third of strength for their demographic have a 50% higher risk of death from all causes compared to those in the top one-third. (47m57s)
• Contrary to common assumptions about aging, individuals of any age can increase their strength and muscle mass. (48m40s)

Are We Destined To Become Like Our Parents? (49m14s)

• Humans tend to believe that things they repeatedly see and hear are true, regardless of their actual validity. (49m44s)
• There is a common misconception that aging inevitably leads to physical decline, but many individuals age while maintaining their strength and well-being. (50m8s)
• Maintaining muscle mass is crucial for overall health, longevity, and reducing mortality risk, making resistance training essential, not just for a specific demographic. (50m37s)

Is Muscle More Important Than Cardio? (52m0s)

• Cardiovascular activity alone does not effectively maintain type 2 muscle fibers, which are responsible for strength and hypertrophy. (52m49s)
• Skeletal muscle plays a crucial role in glucose disposal, fatty acid oxidation, and buffering food intake, and its loss can lead to metabolic health issues like insulin resistance and type 2 diabetes. (52m59s)
• Engaging in resistance training, even with body weight or bands, is essential for maintaining healthy skeletal muscle and overall health as individuals age, yet a very low percentage of Americans meet the recommended guidelines. (55m5s)

Why Only 6% Of People Meet Activity Guidelines (56m0s)

• Only 6% of people meet recommended activity guidelines, with the majority living sedentary lifestyles. (56m0s)
• While life expectancy has generally increased, quality of life, particularly autonomy in later years, is dependent on physical capacity, which is directly related to muscle mass. (56m24s)
• Maintaining physical capacity requires consistent effort, as exemplified by communities like the speaker's father's in Ecuador, where individuals remain physically active well into their 70s. (58m2s)

Do Other Societies Live Longer And Healthier Than Us? (58m3s)

• Some groups of people maintain physically active lifestyles, which helps them maintain muscle mass and age well. (58m5s)
• Modern conveniences like escalators, elevators, and cars make it easy to avoid physical activity, which can contribute to muscle aging. (58m26s)
• When it comes to weight loss, it's important to consider muscle mass in addition to fat loss. (59m33s)

The Best Way To Lose Belly Fat (59m41s)

• Excess glucose is stored in fat when skeletal muscles are not utilized effectively. (1h0m49s)
• Skeletal muscle is the primary site for glucose disposal in the body. (1h1m3s)
• There is a potential link between skeletal muscle and appetite regulation, although research is ongoing. (1h1m21s)

What You Need To Know About Ozempic (1h2m16s)

• There is a societal double standard regarding medications for obesity versus medications for building muscle mass. (1h2m27s)
• Testosterone is a medication that could be used to increase muscle mass. (1h3m14s)
• Excessive doses of testosterone and steroids can cause negative psychological side effects, as experienced by a professional bodybuilder. (1h3m21s)

Drugs That Boost Muscle Growth (1h3m43s)

• There is a discrepancy in the acceptability of prescribing medication for obesity versus prescribing it for increasing skeletal muscle mass, with the former being more accepted than the latter. (1h4m12s)
• Ozempic (Ozempic) has not been shown to directly cause muscle loss and may even support skeletal muscle health. (1h4m47s)
• Individuals using Ozempic and similar drugs may experience muscle loss, but this is not due to a direct mechanism of action of the drug on skeletal muscle. (1h4m55s)

Does Ozempic Cause Muscle Loss? (1h5m3s)

• There are two ways to stimulate skeletal muscle: resistance training and dietary protein. (1h5m11s)
• When individuals consume enough protein and train, there is no decrease in skeletal muscle mass, even when using Ozempic or similar medications. (1h5m43s)
• Removing physical obstacles is critical for patients, as obsessing over one's body can be detrimental. (1h6m3s)

Who Is Using Ozempic? (1h6m21s)

• Individuals may experience a preoccupation with their weight, impacting their ability to be present and engaged in life. (1h6m26s)
• A new category of drugs, including Ozempic, can potentially reduce cravings for binge eating and alcohol consumption. (1h6m35s)
• While these drugs offer potential benefits, it's crucial to acknowledge and weigh the associated costs and potential drawbacks. (1h7m15s)

The Real Cost Of Hormone Replacement & Ozempic (1h7m40s)

• The cost of hormone replacement therapy and Ozempic is not discussed because it can vary. (1h7m48s)
• When individuals stop taking these medications, their normal hunger cues should return. (1h8m24s)
• Dietary protein is considered a controversial macronutrient. (1h9m44s)

Do Diets Actually Work? (1h9m57s)

• Dietary protein is the foundation of a solid nutrition plan and should be consumed at 0.7-1 gram per pound of ideal body weight. (1h10m16s)
• Dietary protein can help regulate hunger, maintain blood sugar levels, and is essential for muscle maintenance, especially as individuals age. (1h10m41s)
• As people age, their skeletal muscle becomes less efficient at utilizing dietary protein, requiring an increased intake to prevent deficiency. (1h12m4s)

How Difficult Is It To Build Muscle? (1h12m55s)

• As individuals age, their muscle tissue becomes less responsive to food and exercise. (1h13m3s)
• When considering why individuals may struggle to gain muscle, it's important to assess their calorie and protein intake. (1h13m25s)
• There is a noticeable rise in cases of low testosterone among young people. (1h13m35s)

Why Some People Struggle To Gain Muscle (1h13m40s)

• Young men are presenting with increasingly low levels of testosterone, which may be contributing to difficulty building muscle. (1h13m56s)
• Anabolism refers to the process of building, and low testosterone can make individuals less anabolic and therefore less capable of building muscle. (1h14m7s)
• While some physical signs, such as decreased leg hair, reduced muscle mass, and potential signs of higher estrogen, may suggest low testosterone, it is not a definitive diagnosis. (1h14m25s)

Signs Of Low Testosterone (1h14m43s)

• It is possible to increase testosterone without injections. (1h14m57s)
• Diet, sleep, and drug use can affect testosterone levels. (1h15m0s)
• Recreational drug use can affect testosterone levels. (1h15m6s)

How To Boost Testosterone (1h15m15s)

• To increase testosterone, ensure adequate sleep, a healthy diet with sufficient protein, and regular exercise. (1h15m15s)
• Exposure to heavy metals like lead and mercury can negatively impact fertility. (1h15m50s)
• Sources of heavy metals include aluminum cans, seafood, and contact with certain weapons. (1h16m7s)

Gabrielle’s Fitness Routine (1h16m59s)

• This person incorporates their children, aged three and five, into their fitness routine, which includes weight training with kettlebells. (1h17m11s)
• This person trains three times a week, focusing on lifting weights on Mondays, Wednesdays, and Fridays, while incorporating light cardio on other days. (1h18m10s)
• This person prioritizes protein intake, consuming a protein shake with 30-50 grams of protein for their first meal, lean beef with carbohydrates and greens for their second meal, and another 30-50 grams of protein with carbohydrates for their last meal around 7 pm. (1h19m44s)

Daily Tips To Build Muscle (1h21m30s)

• People who want to build muscle mass without going to the gym can wear a weighted vest while walking or rocking. (1h21m48s)
• It is recommended to start with a light weight and gradually increase the weight over time. (1h22m6s)
• Instead of sitting during phone calls, people can walk around or do other activities like playing with their kids or having a dance party. (1h22m16s)

Setting The Right Fitness Goals (1h23m41s)

• Goals should be replaced with standards, as standards are maintained consistently. (1h23m58s)
• An example of a standard is a daily workout routine, which ensures consistent physical activity. (1h24m35s)
• Another example of a standard is a consistent nutrition plan with specific macronutrient targets. (1h24m53s)

What Gabrielle Struggles With (1h25m8s)

• Gabrielle struggles with sleep. (1h25m11s)
• The reason for her sleep deprivation is having to choose between spending time with her children and working. (1h25m16s)
• She prioritizes her children, working for 2-3 hours after they go to sleep. (1h25m30s)

Are People Just Making Excuses? (1h25m46s)

• People often struggle with personal responsibility and make excuses for not achieving their goals, particularly in areas like exercise. (1h27m55s)
• Discipline is crucial for managing life's demands and achieving desired outcomes, even amidst chaos and imperfections. (1h27m7s)
• Understanding the meaningful consequences of one's actions, particularly concerning health and longevity, can be a powerful motivator for change. (1h29m54s)

What Happens When You Follow Gabrielle’s Advice (1h30m5s)

• If an individual chooses a sedentary lifestyle, they may experience a decline in brain health, potentially leading to conditions like Alzheimer's disease or dementia. (1h30m40s)
• A lack of exercise can negatively impact cardiovascular health, resulting in decreased blood flow, reduced lung capacity, and difficulty performing everyday physical activities. (1h33m31s)
• Leading a sedentary lifestyle can lead to central obesity, sleep apnea, low testosterone, and potential fertility issues due to poor sperm quality. (1h34m22s)

Is There A Link Between Muscle And Fertility? (1h34m52s)

• There is a link between exercise, metabolic health, and fertility. (1h35m1s)
• Skeletal muscle makes up a significant portion of body weight and plays a role in insulin resistance. (1h35m30s)
• Polycystic ovarian syndrome (PCOS) has a component related to skeletal muscle insulin resistance, and addressing muscle mass and insulin resistance can help resolve PCOS in some cases. (1h36m13s)
• A study found that men who frequently lift heavy objects at work had higher sperm concentration and total sperm count compared to those with less physical jobs. (1h36m46s)

The Oldest Healthy Person Gabrielle Has Seen (1h37m32s)

• A 74-year-old male has a testosterone level of 800 ng/dL without hormone replacement therapy. (1h37m39s)
• This individual has good biomarkers including hemoglobin A1c, fasting blood sugar, and cholesterol. (1h38m3s)
• The 74-year-old is described as strong and capable. (1h38m11s)

What’s The Most Important Thing We Haven’t Discussed? (1h38m19s)

• Individuals need to prioritize skeletal muscle because it is important for longevity, mental strength, and serves as a positive example for children. (1h38m43s)
• There is concern for children's health because of the normalization of overconsumption and increased use of electronics, leading to less face-to-face interaction. (1h39m11s)
• It is the responsibility of adults to advocate for their own health and set a good example for children by demonstrating a healthy lifestyle rather than just talking about it. (1h39m38s)

The Most Important Point In Gabrielle’s Book (1h39m57s)

• The most important topic in the book Forever Strong is how to reboot your body to burn fat, fight heart disease, reverse diabetes, stay sharp, build muscle, and boost energy. (1h40m2s)
• A person can lose 2% of their muscle mass in a day if they are in the ICU. (1h40m41s)
• If a person is young and healthy and on bed rest for 7 days, they could lose 2 lbs of muscle, but it will return faster than it did initially if they begin training again. (1h40m54s)

The Shocking Link Between Muscle And Brain Health (1h42m27s)

• There is a correlation between activity level and motivation, where less activity leads to lower motivation, creating a downward spiral. (1h42m45s)
• Skeletal muscle functions as an endocrine organ, producing hormones like myocin that impact mood, neurogenesis, and organ function. (1h42m59s)
• Scheduling workouts, even short ones, is crucial for maintaining physical and mental health, especially as people age and have less time. (1h46m19s)

What Will Success Look Like In 30 Years? (1h46m52s)

• In a hypothetical scenario set 30 years in the future, the conversation surrounding weight management will shift from obesity to a focus on physical and mental strength. (1h47m5s)
• Obesity will be considered a secondary issue, with the emphasis placed on addressing the underlying problems and finding solutions. (1h47m23s)
• This shift in perspective will empower individuals to take control of their health and well-being, leading to positive outcomes for both themselves and their families. (1h47m28s)

The Role Of Relationships In Health (1h47m41s)

• A hypothetical scenario is discussed in which an individual would feel compelled to intervene if a family member was engaging in unhealthy behaviors. (1h47m42s)
• The individual acknowledges that their response would likely be inappropriate to share on camera. (1h47m50s)
• The importance of setting a positive example for children is emphasized, highlighting the responsibility of parents in promoting healthy habits. (1h47m58s)

Final Question From The Guest (1h48m4s)

• The speaker does not have any meaningful regrets. (1h48m32s)
• The speaker believes that medicine can provide freedom and happiness. (1h51m22s)
• The speaker is releasing conversation cards featuring questions from guests on their show. (1h51m47s)