Pre-Order The Forever Strong PLAYBOOK and receive exclusive bonuses: Want ad-free episodes, exclusives and access to community Q&As? Subscribe to Forever Strong Insider: Become a patient: Dr. Gabrielle Lyon reveals the biggest mistakes Americans make with their nutrition and body composition, especially after age 40. With 75% of Americans overweight or obese, the problem is clear: excess calories from cheap, processed carbohydrates. Dr. Lyon dissects the metabolic science, explaining why skeletal muscle—the largest organ—is not designed to dispose of the massive carb loads found in the average American diet. Nick Barringer is an expert on nutrition and performance for the tactical athlete. Nick Barringer currently serves as the Program Director for the Army-Baylor University Master’s Program in Nutrition. Timestamps: 0:00 - The Biggest Nutrition Mistakes People Over 40 Make 1:40 - The Metabolic Danger of Overconsuming Carbs vs. Protein 2:21 - Top 4 Food Categories Destroying Health 4:43 - How Much Glucose Does Your Body Actually Use? 5:50 - Skeletal Muscle at Rest 7:44 - Muscle's Low Glucose Disposal Rate 8:29 - Satiety vs. Carbohydrates 10:37 - Oral Glucose Tolerance Test 13:24 - The Problem with Eating Carbs Every 3 Hours 14:34 - Minimum Carb Need (RDA) and Titrating Intake 15:27 - The 1:1 Protein-to-Carbohydrate Ratio Rule 16:40 - Why You Must "Earn" Your Carbohydrates 17:49 - The Body's Need for Carbohydrates (RDA & Muscle Tolerance) 18:46 - Overconsuming Refined Grains 20:16 - Kid Snacks & Food Prep 23:49 - Plant vs. Animal Protein 27:35 - Essential Amino Acids (EAAs) for Low-Calorie & Elderly Support 28:51 - Protein Timing: Does the Anabolic Window Matter? 34:18 - The First Meal Effect: Why Your Breakfast Must Be Protein-Centric 35:54 - Casein Before Bed: Satiety and Nighttime Waking 38:06 - Mistake 1: Nighttime Eating 38:53 - Mistake 2: Prioritizing Cardio Over Resistance Training 39:31 - Mistake 3: Chasing Quick Fix Diets (Erratic Eating) 43:05 - The Average American Eats Nearly Double Their Caloric Need 43:37 - Protein's Effect on GLP-1 and Hunger Hormones 47:00 - The 30g Protein Threshold to Stimulate GLP-1 48:15 - Debunking the HIT/Cold Plunge Sex Differences Myth 51:17 - The Carb-to-Fiber Ratio: Using Fiber as a Blood Glucose Speed Bump 52:44 - The Final Blueprint: Mastering Carbohydrate Tolerance Thank you to our sponsors: BodyHealth - Use the code LYON 20 to get 20% off your first order PIQUE - Get 20% off for life + a complimentary gift Timeline - Get 20% off your order at OneSkin - Get 15% off with the code DRLYON – Find Nick at: - - Find Dr. Gabrielle Lyon at: - Instagram:@drgabriellelyon - TikTok: @drgabriellelyon - Facebook: - YouTube: @DrGabrielleLyon - X (Twitter): - Apply to become a patient – - Join my weekly newsletter – - Pre-order my new book - Disclaimers: This episode includes paid sponsorships. 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. #ProteinToCarbRatio #FatLossOver40 #Metabolism #CarbohydrateTolerance #HighProteinDiet #InsulinResistance #MuscleMetabolism #WeightLossMistakes #SatietyHormones #GLP1