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Self-doubt holds more people back than lack of skill or intelligence.

In this episode, Dr. Gabrielle Lyon sits down with Dr. Shadé Zahrai to explore the science of confidence, self-trust, and peak performance. They break down why confidence comes after action, how self-image shapes success, and the four psychological drivers that determine whether you thrive or stay stuck.

You will learn how body language influences perception, why high performers plan for failure, how perfectionism leads to burnout, and the subtle communication habits that undermine credibility. Most importantly, you will discover how to build what Dr. Zahrai calls Big Trust so you can back yourself before you feel ready.

If you struggle with overthinking, imposter thoughts, or feeling capable but not fully confident, this conversation will give you practical tools to change how you show up.

00:00 Confidence science: feeling vs appearing

00:51 The opposite of self-doubt and why confidence comes after action

01:53 Self-trust before confidence

03:03 Nonverbal confidence cues: posture, eye contact, smile, pace

07:30 Body language feedback loop: posture and recall

09:26 Shadé’s PhD on self-doubt under pressure

12:22 What makes people successful: self-image

12:30 Self-image blueprint and why change does not stick

14:29 The Four A’s: Acceptance, Agency, Autonomy, Adaptability

20:26 The self-awareness gap and changing personality traits

22:30 Expectation bias and the scar experiment

25:54 Self-doubt types: signal vs verdict

28:30 Visibility, influence, and the people around you

31:16 Which traits are easiest to change

35:56 Why capable people still stay stuck

40:25 Michael Phelps and visualizing failure recovery

42:30 Stop rumination: stimulus control for worry

47:45 Self-improvement vs perfectionism vs burnout

56:53 The 4 inner deceivers: Judge, Protector, Neglecter, Ringmaster

1:11:22 Peak performance and Big Trust

1:19:19 Communication habits that kill credibility

1:24:18 Stop over-apologizing and reframe emotion

1:29:47 Daily habits to build Big Trust and audit your circle

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Find Dr. Dr. Shadé Zahrai at:

1. IG: https://www.instagram.com/shadezahrai/
2. YouTube: https://www.youtube.com/shadezahrai

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This episode brings together standout moments from The Forever Strong Experience, packed into one powerful episode.

Featuring highlights from:

1. Dr. Mark Hyman – Founder of the Cleveland Clinic Center for Functional Medicine, co-founder and CMO of Function Health, director of The UltraWellness Center, host of The Dr. Hyman Show (300M+ downloads), and 15x New York Times bestselling author, including Young Forever and Food Fix Uncensored.
2. Layne Norton, PhD – Nutritional scientist, 4x USA Powerlifting National Champion and 2024 IPF M1 World Champion (93kg), record-setting deadlifter, coach to 1,700+ clients, and founder of Outwork Nutrition.
3. Michelle Shapiro, RD – Integrative/functional dietitian who helps clients reverse anxiety, heal complex gut and immune issues, and approach weight with compassion. Host of the Quiet the Diet podcast.
4. Alan Aragon, MS – Veteran nutrition researcher, co-author of 30+ peer-reviewed papers (including JISSN’s most-viewed article), ISSN Position Stand lead author, and founder of Alan Aragon’s Research Review and the Fit Advancement Mentorship (FAM).

In this mashup, they break down:

1. How to eat for long-term metabolic and muscle health
2. Why protein and resistance training are non-negotiables as you age
3. The role of stress, mindset, and past experiences in how you eat and feel
4. What it really means to be “forever strong” in body and mind

Perfect if you’re tired of conflicting nutrition advice and want clear, evidence-based guidance you can actually use.

Thank you to our sponsors:

Our Place - Visit https://www.fromourplace.com/DRLYON and use code DRLYON for 10% off sitewide.

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Cozy Earth - Go to https://www.cozyearth.com/DRLYON for up to 20% off!

Chapters:

00:00:00 The truth about nutrition

00:01:06 Why is it so hard to follow health advice?

00:03:07 What actually holds people back from progress?

00:05:26 When “clean eating” backfires

00:05:57 The nutrition “rule” that does more harm than good

00:06:37 Why medicine got obsessed with BMI and fat

00:08:47 Body composition fundamentals: what to do first

00:10:53 “Rules” for better body composition (practical guidelines)

00:13:20 Do you have to lift heavy to build muscle?

00:16:24 Strength vs hypertrophy: what matters most as you age

00:17:46 Sponsor: Our Place + What if muscle were taught as an organ system?

00:20:14...

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In this episode, Dr. Gabrielle Lyon sits down with Dr. Donald Layman, one of the world’s leading protein researchers and a key contributor to the newly released U.S. Dietary Guidelines. They explore why the old food pyramid failed, how nutrition science became driven by ideology instead of evidence, and what the updated guidelines finally get right about protein, fats, and carbohydrates. Dr. Layman explains why the long-standing protein recommendation of 0.8 g/kg was never intended for optimal health and how higher protein intake supports body composition, metabolic health, and nutrient adequacy.

The conversation also dives into controversial topics including saturated fat, carbohydrate tolerance, animal versus plant protein, and the limitations of epidemiology in nutrition research. Gabrielle and Dr. Layman discuss how dietary guidelines shape school lunches, hospitals, and public institutions, and why a protein-first framework empowers individuals to make better nutrition decisions, especially as we age. This episode offers a clear, science-backed roadmap for understanding modern nutrition — cutting through misinformation and outdated dogma to focus on strength, longevity, and real-world application.

Thank you to our sponsors:

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Chapters:

00:00 Why Dietary Guidelines Exist and Why This Moment Matters

01:20 The Hidden Origins of the Food Pyramid (World War II + Public Health)

02:55 The Original Protein RDA: A Basement Number, Not Optimal Health

05:50 Why the Old Guidelines Focused on What Not to Eat

07:25 Why Protein Was Avoided for Decades

08:50 Nitrogen Balance: Why It Never Predicted Health Outcomes

11:10 Epidemiology vs Controlled Trials in Nutrition Science

13:05 How the Protein Evidence Was Evaluated for the New Guidelines

14:15 Why Higher Protein Improves Weight, Fat Loss, and Lean Mass

15:35 Is “Too Much Protein” Actually Dangerous?

16:40 Nutrient Deficiencies Risk on Low-Protein Diets

17:35 Animal vs Plant Protein: Bioavailability and Amino Acids

18:45 Why 0.8 g/kg Was Never Better Than Higher Protein

20:15 Empowering Consumers Instead of One-Size-Fits-All Nutrition

21:10 How Guidelines Shape School Lunches, Hospitals, and the Military

23:05 Protein-First Meal Planning Explained

24:50 Why the First Meal Matters More as You Age

27:15 Does Protein Distribution Matter After 50?

30:00 Protein, Satiety, and Appetite Control

31:05 Why “Ounce Equivalents” Between Plant and Animal Protein Don’t Work

34:05 The Saturated Fat Myth and Why the 10% Rule Persists

38:30 Where Saturated Fat Really Comes From in the Modern Diet

39:45 Updated Fruit, Vegetable, and Grain