Practical Biohacks: Cold, Red Light, Sauna

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Dr Gabrielle Lyon has spent her career studying muscle as the organ of longevity, and her research reveals why most people are approaching health optimisation backwards by focusing on fat loss instead of muscle gain.

While doctors focus on treating disease, her approach is about building muscle as the foundation for living longer and better. The results show massive improvements that traditional medicine completely misses. Now she's created National Muscle Health Month to spread the word about why building and keeping muscle matters so much.

00:00 Introduction
01:40 Gym as a daily ritual and gateway to health
04:15 Why muscle should be central to the health conversation
08:25 Cardio versus weights and why both matter
11:51 Muscle mass and erections linking fitness to performance
17:42 Fat marbling inside muscle and hidden metabolic issues
21:22 Dr Lyon's weekly training schedule and barf sessions
24:44 Maintenance versus gaining and smart training while travelling
28:59 Why beginners should start with machines over free weights
32:58 Men vs women in training and where the differences lie
36:08 Core strength, injury prevention, and the foundational five
41:10 National Muscle Health Month and starting a movement
46:40 Forget weight loss goals, focus on preserving lean mass
48:20 Muscle activates mindset shifts and builds mental strength
50:45 Building standards, not goals for lasting consistency
54:45 Growth through friction, pressure, and controlled adversity
56:52 Too much pressure and the cost of overpushing
01:00:25 Cold plunges, cortisol, and creating capacity for stress
01:05:35 This decade’s hopeful shift toward personal responsibility
01:10:10 Anchoring your mindset to stay strong into your 50s

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