Dr. Gabrielle Lyon on Muscle, Creatine & the Links between H. Pylori & Acne | Part 2
In this episode of the Pursuit of Wellness podcast, Dr. Gabrielle Lyon and the hosts delve into the intricate connections between gut health, skin issues like acne, and the role of supplements in overall wellness. They discuss the potential of treating conditions like H. pylori bacterial infections and subsequent gut healing to alleviate chronic acne.
The conversation also explores the benefits of incorporating supplements like creatine, protein powders, and omega-3s into a balanced regimen. Additionally, they offer insights on fostering healthy eating habits within families, managing stress for fertility, and navigating weight loss medications with an integrative, personalized approach.
This is a preview of the Shortform summary of the Jan 6, 2025 episode of the Pursuit of Wellness
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1-Page Summary
Gut Health and Skin Health
Dr. Gabrielle Lyon notes that H. pylori, a common bacterial gut infection, can cause inflammation leading to chronic acne. Treating H. pylori with antibiotics, followed by a gut-healing protocol through supplements and diet changes, can resolve acne issues.
Lyon and Mari Llewellyn discuss supplements like prebiotics and glutamine for gut health, but emphasize a balanced, evidence-based approach that avoids dogma. While supplements help, antibiotics have their place in treating specific pathogens.
Supplements for Muscle, Brain, and Metabolic Health
Creatine is highlighted as a highly beneficial supplement, especially for women who tend to have lower creatine stores. Dr. Lyon and Darren Kandao suggest creatine can support muscle retention, brain function like mood and memory, and metabolic health.
Other key supplements for women include protein powders, omega-3s, and polyphenol-rich foods/supplements. An individualized, well-rounded supplement regimen can promote overall wellness.
Healthy Eating and Exercise Habits for Families
Lyon emphasizes modeling healthy behaviors for children by involving them in meal preparation, explaining nutritious choices, and exercising together. She stresses balance - providing structure with healthy options while allowing flexibility to prevent overly restrictive approaches.
Fertility and Stress Management
Llewellyn and Lyon advise reducing stress as crucial for conception. They suggest eliminating distractions, resting adequately, and maintaining emotional balance over an aggressive approach.
Nutrition factors like protein, exercise like resistance training, and lifestyle elements like light exposure/feeding times may support fertility, but require personalized optimization.
Weight Loss Medications and Holistic Health
Medications like Ozempic can lead to significant weight loss but also impact lean muscle mass. Dr. Lyon recommends balancing these medications with a high-protein diet and resistance training.
Beyond weight loss, these medications may reduce inflammation, improve cardiovascular and fertility markers. However, improper dosing risks side effects, so an integrative, personalized approach considering whole-body impacts is key.
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Counterarguments
- While H. pylori is associated with inflammation and can lead to chronic acne, not all cases of acne are related to this bacterium, and other factors such as hormones, diet, and genetics also play significant roles.
- Antibiotics can be effective against H. pylori, but their use can also disrupt the balance of beneficial bacteria in the gut, potentially leading to other health issues.
- Supplements like prebiotics and glutamine may support gut health, but their efficacy can vary among individuals, and they are not a substitute for a diet rich in whole foods.
- The role of creatine in supporting brain function and metabolic health is less established than its role in muscle retention, and more research may be needed to fully understand its benefits and potential side effects.
- While protein powders and omega-3 supplements can be beneficial, they may not be necessary for everyone, especially those who can meet their nutritional needs through a balanced diet.
- Involving children in meal preparation and exercise is beneficial, but individual differences in children's preferences and behaviors must be considered to ensure these practices are effective and sustainable.
- Stress reduction is important for fertility, but it is only one of many factors, and some individuals may require medical intervention or other forms of support to address fertility issues.
- Weight loss medications can be effective, but they are not a one-size-fits-all solution and should be used as part of a comprehensive weight management plan that includes diet, exercise, and behavioral changes.
- The long-term effects of weight loss medications on lean muscle mass and overall health are not fully understood, and more research is needed to ensure their safety and efficacy.
- Personalized approaches to health are important, but they require access to healthcare professionals and resources, which may not be available to all individuals.
Actionables
- You can track your skin's response to different foods by keeping a food diary and noting any acne flare-ups, which may help identify potential triggers related to gut health.
- Start by logging everything you eat and drink, along with the condition of your skin each day. Over time, you might notice patterns that suggest certain foods are associated with changes in your acne. For example, if you observe that your skin breaks out more after consuming dairy, you might consider reducing your intake to see if there's an improvement in your skin health.
- Incorporate a variety of gut-friendly foods into your meals to naturally support your digestive system without relying solely on supplements.
- Experiment with incorporating fermented foods like kimchi, sauerkraut, or kefir into your diet, as they contain natural probiotics. Additionally, include foods rich in fiber, such as fruits, vegetables, and whole grains, to promote a healthy gut environment. This approach can complement your existing diet and potentially improve gut health, which may have a positive impact on overall well-being.
- Create a family health challenge that encourages everyone to participate in healthy habits together, making it a fun and collaborative effort.
- Set up a monthly challenge where each family member suggests a healthy habit to adopt, such as trying a new vegetable each week, going for a family walk every evening, or preparing a healthy meal together on weekends. Keep a chart to track everyone's participation and celebrate successes with non-food rewards, like a family movie night or a trip to a local park. This can help reinforce healthy behaviors in a positive and engaging way.
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Gut Health and Skin Health
Gabrielle Lyon and Mari Llewellyn explore the connection between gut health and skin conditions, emphasizing that a balanced, evidence-based approach is crucial for healing and overall wellbeing.
H. pylori infection can be a significant contributor to chronic acne
H. pylori is a common bacterial infection that can cause inflammation in the gut and lead to cyclic acne breakouts
Dr. Gabrielle Lyon mentions that H. pylori, a common gram-negative bacteria found in nearly half of the population, can cause inflammation in the gut, resulting in cyclic acne breakouts. These breakouts can be a root cause for chronic acne in young, healthy people. She notes that without addressing an H. pylori infection, other attempts to resolve acne through diet or vitamin supplementation may fall short.
Treating the H. pylori infection with antibiotics, followed by a gut-healing protocol, can effectively resolve chronic acne issues
Mari Llewellyn shares her personal experience with H. pylori, explaining that antibiotics were the solution to her longstanding acne problem after trying to avoid antibiotics for years. Mari and Greg, who both had H. pylori, underwent a standard fourteen-day treatment with three different antibiotics and followed a post-care plan to rebuild the gut through supplements and dietary changes.
Gut health is crucial for overall wellbeing, but the approach should be balanced
Supplements and dietary changes can support gut health, but antibiotics may be necessary in some cases to address specific pathogens
Lyon and Llewellyn discuss how supplements such as colostrum, prebiotics, polyphenols, and glutamine can help diversify the gut microbiome and assist in healing, especially after antibiotic treatment. They note that glutamine is particularly useful as gut cells use ...
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Gut Health and Skin Health
Additional Materials
Counterarguments
- While H. pylori is associated with gut inflammation and may contribute to acne, it is not the only factor; genetics, hormones, and other lifestyle factors also play significant roles in the development of acne.
- Antibiotics can be effective against H. pylori, but their use can also lead to antibiotic resistance and negatively impact the diversity of the gut microbiome, which could have other health implications.
- The efficacy of supplements like colostrum, prebiotics, polyphenols, and glutamine in supporting gut health and treating conditions like acne is not universally accepted and may vary from person to person.
- The role of diet in gut health is complex, and while dietary changes can be beneficial, they are not a panacea and may not work for everyone.
- An evidence-based approach is important, but the quality and sources of evidence should be scrutinized, as not all studies are of equal quality or free from bias.
- While avoiding extreme views is generally advisable, some alternative or less conv ...
Actionables
- You can start a food diary to track any correlations between your diet and skin health, noting any changes in acne severity following meals. By doing this, you'll be able to identify potential trigger foods that may be contributing to gut inflammation and acne. For example, if you notice more breakouts after consuming dairy, you might consider reducing your intake to see if there's an improvement in your skin.
- Create a personalized "gut health kit" with a variety of teas and natural foods known for their gut-supportive properties, such as ginger tea for digestion or berries rich in polyphenols. Experiment with these items daily and observe any improvements in your digestive health or acne. This hands-on approach allows you to experience the potential benefits of a diverse gut microbiome without relying solely on supplements.
- Engage in a "supplement swap" with a friend who also focuses on gut ...
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Supplements for Muscle, Brain, and Metabolic Health
The article delves into how creatine and other supplements can offer various health benefits, particularly for women's muscle retention, brain function, and metabolic health.
Creatine is a highly beneficial supplement for women, with potential advantages for muscle retention, brain function, and metabolic health
Women typically have lower creatine stores than men, both in their brains and bodies, and supplementation can significantly bolster these stores. Creatine has been appraised for its potential to uplift mood, reinforce memory, and elevate energy levels, as well as helping to maintain muscle mass.
Women generally have lower creatine stores in the brain and body, and supplementation can help address this
Experts like Mari Llewellyn and Gabrielle Lyon tout creatine's benefits, suggesting its crucial role at various life stages, including midlife. Creatine aids glycogen storage, enhancing performance, especially for those with muscle health concerns.
Dr. Lyon emphasizes that creatine is a vital "carne nutrient" prevalent in red meat, indicating that those with limited meat intake might benefit significantly from supplementation. Creatine supports women’s lower creatine levels in the brain and shows positive effects in combination with SSRIs for mood and memory enhancements.
Creatine has been shown to improve mood, memory, and energy levels in women, in addition to supporting muscle mass
Darren Kandao, an advocate and expert in creatine, confirms its impressive safety profile and multiple benefits beyond muscle retention. Creatine has been associated with increased energy during workouts, reduced fatigue, and improved cognitive processes.
Gabrielle Lyon highlights that creatine is especially advantageous for vegans and vegetarians, who may have lower dietary creatine levels.
Other key supplements for women's health include protein ...
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Supplements for Muscle, Brain, and Metabolic Health
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Counterarguments
- Creatine supplementation may not be necessary for all women, especially those who already consume a diet rich in red meat and fish, which are natural sources of creatine.
- Some individuals may not experience noticeable improvements in mood, memory, or energy levels with creatine supplementation, as these effects can be highly individualistic.
- While creatine supports muscle mass retention, it should be complemented with resistance training and proper nutrition for optimal results.
- The benefits of creatine for those with limited meat intake might be overstated if their diet is otherwise balanced and provides sufficient nutrients.
- The combination of creatine with SSRIs should be approached with caution and under medical supervision, as interactions between supplements and medications can vary.
- Although creatine is generally considered safe, it may not be suitable for everyone, and some individuals may experience side effects such as gastrointestinal discomfort or water retention.
- Vegans and vegetarians can obtain creatine through supplementation, but it's important to consider t ...
Actionables
- Start a creatine-focused food diary to track your intake and observe changes in mood and energy. Use a simple notebook or a digital app to log your daily consumption of creatine-rich foods or supplements, along with notes on your mood, memory, and energy levels. Over time, this can help you correlate your creatine intake with any improvements in these areas, making it easier to adjust your diet for optimal results.
- Experiment with a plant-based creatine recipe week if you're reducing meat consumption. Dedicate one week to preparing meals that are rich in natural creatine sources, such as cranberries or nuts, combined with plant-based proteins. This can help you explore new dietary habits that support muscle mass retention and overall wellness without relying on meat.
- Create a personalized supplement toolkit by researching and selecting one new su ...
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Healthy Eating and Exercise Habits for Families
Gabrielle Lyon discusses the importance of modeling healthy behaviors for children to establish positive habits, and the balance needed between structure and flexibility in diet and exercise for lifelong health.
Modeling healthy behaviors is crucial for instilling positive habits in children
Lyon emphasizes the necessity of making good choices concerning nutrition and exercise, which are vital for children’s lifelong health.
Involving children in meal preparation, emphasizing nourishing foods, and avoiding overly restrictive or punitive approaches to eating can foster a healthy relationship with food
Lyon incorporates her daughter into meal preparation tasks like making eggs and educates her children on nourishing food choices, like explaining what is protein. She believes in allowing children to partake in healthy actions rather than enforcing them, giving her children the option to join her three times a week for workouts in the morning.
Encouraging regular physical activity, such as family workouts or active play, can help children develop lifelong fitness habits
In line with this principle, Lyon involves her children in exercise by taking them to the gym and involving them in workouts. She understands that children observe and mimic their parents, and by demonstrating good fitness habits, she helps her children develop positive associations with physical activity.
Balancing structure and flexibility is important when guiding children's nutrition and exercise
Lyon acknowledges the difficulties in teaching balance to children, and her approach includes both providing structured healthy options and allowing for flexibility.
Providing healthy options while also allowing for some flexibility and choice can prevent rebellion or binge-like behaviors later in life
She packs lunches for her ch ...
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Counterarguments
- While modeling healthy behaviors is important, children also learn from peers, media, and other family members, so parental influence is just one factor in their development.
- Involving children in meal preparation is beneficial, but it may not always be practical due to time constraints or safety concerns, especially for younger children.
- Emphasizing nourishing foods is key, but it's also important to teach children about balance and moderation, including how to enjoy less nutritious foods responsibly.
- Avoiding overly restrictive approaches is generally positive, but some situations may require more structure, such as managing food allergies or medical conditions.
- Regular physical activity is important, but it should be tailored to the child's interests and abilities to prevent discouragement or injury.
- Balancing structure and flexibility in diet and exercise is a nuanced approach, but too much flexibility might lead to c ...
Actionables
- Create a "Family Recipe Book" where each week, you and your children can add a new recipe that you've cooked together, focusing on fun, healthy ingredients. This turns meal prep into a creative and collaborative project, and the book serves as a physical reminder of the positive experiences associated with healthy eating.
- Start a "Feel-Good Journal" where family members jot down how they feel after eating certain foods or engaging in different physical activities. This can help everyone make connections between their choices and their well-being, reinforcing the idea that healthy habits are about feeling good, not just looking good.
- Implement a "Cho ...
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Fertility and Stress Management
As individuals attempt to conceive, managing stress and creating a balanced lifestyle are increasingly recognized as pivotal components.
Reducing stress and pressure is crucial when trying to conceive
Mari Llewellyn and Gabrielle Lyon highlight the importance of reducing stress and mental preoccupation with conception.
Eliminating distractions and external noise, and allowing the process to unfold naturally, can be more beneficial than an overly regimented or aggressive approach
Lyon suggests that to conceive, one must eliminate chaos and stress as they can negatively impact fertility. She emphasizes the importance of feeling safe, as a body under stress may find it difficult to conceive. Llewellyn acknowledges the challenge of maintaining a relaxed approach, indicating that emotional well-being is crucial.
Llewellyn shares her experience of cancelling certain events and interviews to not overfill her schedule, implying that allowing the process to unfold without stress or distraction can be helpful. Lyon, sharing her own experience, had to consciously dial down rigorous training and stop fasting to create a conducive environment for pregnancy.
Addressing emotional well-being, getting adequate rest, and maintaining a balanced lifestyle are key factors in supporting fertility
Lyon advises against self-imposed pressure, emphasizing a confident mindset towards conception. She infers that balancing hard work with the ability to let go and not overthink can positively influence fertility.
Nutrition and lifestyle factors play an important role in fertility, but the approach should be personalized
The discussion turns towards how a personalized approach to diet and lifestyle changes can be crucial for fertility.
Optimizing protein intake, resistance training, and managing light exposure and feeding times may help, but the specifics ...
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Clarifications
- Circadian misalignment occurs when there is a mismatch between the body's internal clock and external cues like light and darkness. Disruptions to the circadian rhythm can impact hormone regulation, including those crucial for fertility. Irregular sleep patterns and exposure to light at inappropriate times may lead to circadian misalignment, potentially affecting reproductive health. Maintaining a consistent sleep-wake cycle and exposure to natural light during the day can help align the body's internal clock with external cues, potentially benefiting fertility.
- Light pollution can disrupt the body's natural circadian rhythms, affecting hormone production and sleep patterns. Melatonin, a hormone crucial for reproductive health, can be suppressed by excessive artificial light at night. This disruption may impact fertility by interfering with the body's ability to regulate reproductive hormones and menstrual cycles. Studies suggest that reducing exposure to artificial light at night may help mitigate these effects on fertility.
- The potential link between fasting, resting energy expenditure, and fertility suggests that how much energy the body uses at rest could impact fertility. Fasting and its effects on metabolism might influence reproductive health by altering hormone levels and energy availability. Research indicates that extreme fasting or very low energy availability could disrupt hormonal balance, potentially affecting fertility. Balancing energy intake and expenditure, especially during periods o ...
Counterarguments
- While reducing stress is often recommended for conception, some studies suggest that the impact of stress on fertility is complex and not fully understood, and that for some individuals, stress may not significantly impede fertility.
- The idea of eliminating distractions and external noise is subjective and may not be practical or beneficial for everyone; some individuals may find that staying active and engaged in their normal activities helps them cope with the stress of trying to conceive.
- The emphasis on feeling safe and secure is important, but it's also necessary to recognize that for some, external factors beyond their control may impact their sense of safety, and these factors may not be easily mitigated.
- While emotional well-being is important, it's also critical to acknowledge that fertility challenges can inherently cause emotional distress, and simply advising individuals to maintain a relaxed approach may not address the underlying emotional support and medical assistance they might need.
- The recommendation for getting adequate rest is sound, but it's also important to consider that some individuals may have sleep disorders or other health issues that affect their sleep and, by extension, their fertility, which may require specific medical interventions.
- The idea of balancing lifestyle is key for fertility is a broad statement that may not take into account the specific needs and challenges of each individual or couple trying to conceive.
- A personalized approach to diet and lifestyle is crucial for fertility, but it's also important to note that access to personalized healthcare and nutrition advice can be limited by socioeconomic factors, and not everyone may be able to afford or access such personalized care.
- While optimizing protein intake and resistance training can be beneficial, it's also important to recognize that there is no one-size-fits-all approach to nutrition and exercise for fertility, and what works for one person may not work for another.
- The potential impact of managing light exposure and feeding times on fertility is an area that may require more research to fully understand its effects and to provide clear guidelines.
- The link between sedentary ha ...
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Weight Loss Medications and Holistic Health
The podcast suggests a holistic approach to weight loss that includes medications like Ozempic, alongside dietary considerations and lifestyle changes.
Weight loss medications like Ozempic can be highly effective, but should be used thoughtfully and in conjunction with lifestyle changes
Weight loss medications such as Ozempic and terrazepatide (Monjourno) are having a significant impact in the field of obesity medicine. These GLP-1 and GIP agonists can lead to a 15% loss in body weight, which has been unprecedented compared to other treatments. While these medications can facilitate rapid weight loss, they also impact lean body mass which includes muscles, organs, bone, connective tissue, and other non-fat body components.
These medications can lead to rapid weight loss, but also impact lean muscle mass and overall body composition
Gabrielle Lyon from the clinic says that when patients follow a treatment plan that includes lifestyle changes, they do not see patients losing a significant amount of muscle. Lyon addresses the misconception that all weight loss with these medications is unhealthy, clarifying that the medications can help reduce visceral fat and improve muscle tissue quality.
Balancing the use of these medications with a high-protein diet and resistance training is important to maintain muscle and metabolic health
While the provided content does not detail specific strategies for balancing the use of weight loss medications with diet and exercise, the broader conversation implies that a high-protein diet and resistance training are beneficial. To augment the effects of medications like Ozempic and prevent muscle loss, Lyon recommends dietary protein intake and resistance training.
Weight loss medications can have benefits beyond just weight loss, including improvements in inflammation, cardiovascular health, and fertility
These medications can have positive effects that go beyond weight loss. Lyon notes that they can reduce systemic inflammation and improve cardiovascular risk and fertility. They are also ...
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Counterarguments
- Medications may not be suitable for everyone due to individual health conditions or potential interactions with other medications.
- The long-term effects of these medications on health and weight maintenance are not fully understood, and there may be risks associated with prolonged use.
- Relying on medications for weight loss can overshadow the importance of sustainable lifestyle changes, potentially leading to a cycle of dependency on pharmaceutical interventions.
- The cost and accessibility of weight loss medications like Ozempic and terrazepatide may not be feasible for all individuals, creating disparities in who can benefit from these treatments.
- The emphasis on rapid weight loss might contribute to unrealistic expectations and pressure to achieve quick results, which can be detrimental to mental health and long-term success.
- Improvements in inflammation, cardiovascular health, and fertility may not be solely attributable to weight loss medications and could result from the combined effect of medication, diet, and exercise.
- The focus on high-protein diets and resistance training may not be appropriate or necessary for all individuals and could exclude other dietary patterns and forms of exercise that are beneficial for weight loss and he ...
Actionables
- You can track your body composition changes by using a smart scale that measures body fat percentage and muscle mass to see how your body responds to weight loss medications. This will help you understand the impact of the medication beyond just the number on the scale and adjust your diet and exercise routine accordingly.
- Create a personalized meal planner that focuses on high-protein foods and syncs with your workout schedule to ensure you're supporting your muscle mass while on weight loss medications. This could involve using an app that allows you to input your dietary preferences, medication schedule, and exercise routine to generate a weekly meal plan that complements your health goals.
- Start a medication journal to log dosage times, side effects, and overall well-be ...
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