2
SPEAKER_00
 73, sorry dad, maybe you're 74, and he lives in Ecuador.
2
SPEAKER_00
He walks everywhere and he fasts.
2
SPEAKER_00
He won't get into a car if it is four hours or less, and he's gonna correct me, he's gonna be like, I think it's three.
2
SPEAKER_00
He will not, if he can walk there in three hours, he'll walk there.
2
SPEAKER_00
He has this cutoff, right?
2
SPEAKER_00
He was a mathematician by training.
2
SPEAKER_00
Yeah, anyway, and he went through periods of fasting, really long fasting.
2
SPEAKER_00
 When you are older, we must understand if you are going to fast and that destroys skeletal muscle, right?
2
SPEAKER_00
There's no free lunch.
2
SPEAKER_00
It becomes much more difficult to get that back, right?
2
SPEAKER_00
It becomes much more difficult.
2
SPEAKER_00
So if an individual wants to fast, first of all, there's nothing wrong with time-restricted feeding, the 16-8 like you were talking about, eating in an eight-hour window.
2
SPEAKER_00
Again, that's a tool for weight loss.
2
SPEAKER_00
As it relates to optimizing for skeletal muscle,
2
SPEAKER_00
 Can someone fast and optimize for skeletal muscle for two days or three days?
2
SPEAKER_00
I think that perhaps when I think about longevity,
2
SPEAKER_00
 I would say there's a way in which you can implement all of these, but my primary focus would be to protect muscle at all costs.
2
SPEAKER_01
So your dad, my mom's early 70s, what recommendation would you have for him or her to be focusing on in your 70s then?
2
SPEAKER_00
He eats two very large meals with high protein.
2
SPEAKER_00
So he hits minimum of 50 grams,
2
SPEAKER_01
 Is he lifting also?
2
SPEAKER_00
He does lift.
2
SPEAKER_01
Is it just more resistance bands or is it?
2
SPEAKER_00
He does a lot of pushups, he does a lot of walking, and he does lift, but he hates being inside.
2
SPEAKER_00
He's very much a, it's interesting, he went to Wharton and graduated top of his class, but the guy is like a mountain man.
2
SPEAKER_01
Interesting.
2
SPEAKER_00
He's a mountain man.
2
SPEAKER_00
He lives in Ecuador now.
2
SPEAKER_00
He lives in Ecuador, goes spend time, he like spends time in the jungle.
2
SPEAKER_00
That's cool.
2
SPEAKER_00
He's cool, he's very cool.
2
SPEAKER_01
That's fun.
2
SPEAKER_00
For him, he eats a high protein diet,
2
SPEAKER_00
 He's very focused on longevity.
2
SPEAKER_00
He's very focused on mental health.
2
SPEAKER_00
He doesn't eat any processed foods and he doesn't snack.
2
SPEAKER_00
So he sticks to those two main meals, high protein, eats fat.
2
SPEAKER_01
Why is it so hard for people to not snack?
2
SPEAKER_00
 you have to train yourself.
2
SPEAKER_00
And this goes back to be prepared for your weaknesses.
2
SPEAKER_00
Nobody gets better if they're preparing for their strengths.
2
SPEAKER_00
If you know that you are a snacker, then there are rules in place where you're not able to do it.
2
SPEAKER_01
Right, sounds like you married a Navy SEAL.
2
SPEAKER_01
Oh, yeah, I did.
2
SPEAKER_00
You know what's really funny is that as I'm sitting here writing my book and I'm like, honey, you know, I have two very little children.
2
SPEAKER_00
I'm like, this is so hard to get this done.
2
SPEAKER_00
And he's like, well, honey,
2
SPEAKER_00
 I'm like waking up at five to start writing before I then go train and then get the babies ready.
2
SPEAKER_00
He's like, well, you know, if it's important enough to you, you'll do it.
2
SPEAKER_00
You should just wake up earlier.
2
SPEAKER_01
Oh my gosh.
2
SPEAKER_00
He's like, you should just wake up at four.
2
SPEAKER_00
It's still hard.
2
SPEAKER_00
It's still hard.
2
SPEAKER_00
He's like, you should just wake up at four.
2
SPEAKER_01
 It means you gotta go to bed at like eight, right?
2
SPEAKER_01
Because sleep is just important for recovery, for muscle growth, for all these things, isn't it?
2
SPEAKER_00
It is, for brain function.
2
SPEAKER_00
That's when the brain cleans itself.
2
SPEAKER_00
You know, when we were analyzing patients for risk of Alzheimer's, those kinds of cognitive deficits, one of the questions that we always asked was, you know, that's part of a fellow's job is to run and participate in geriatric neurocognitive clinics.
2
SPEAKER_00
Do you sleep with your phone by your head?
2
SPEAKER_00
 and do you get sleep?
2
SPEAKER_00
These are all risk factors for cognitive impairment and dementia.
2
SPEAKER_01
Really, sleep with the phone right next to you.
2
SPEAKER_01
How many people sleep with it on their bed?
2
SPEAKER_01
Lots?
2
SPEAKER_00
You should not.
2
SPEAKER_00
That is a bad strategy.
2
SPEAKER_00
That's a bad strategy.
2
SPEAKER_01
Do people sleep with it on the bed?
2
SPEAKER_00
It shouldn't be actually within four feet of your head.
2
SPEAKER_01
Four feet of your head, oh wow.
2
SPEAKER_00
Interesting.
2
SPEAKER_01
Maybe mine is right at four feet.
2
SPEAKER_01
I gotta move it out a little farther away.
2
SPEAKER_01
Yeah, sleep is huge.
2
SPEAKER_01
How important is sleep for protein?
2
SPEAKER_01
 or muscle growth and I guess for protein to be able to be assimilated into the muscle.
2
SPEAKER_00
 I mean, we know that sleep is necessary for growth and recovery.
2
SPEAKER_00
Humans, you know, it's interesting.
2
SPEAKER_00
We don't necessarily know what happens so much when we sleep, but we know, you know, when you look at night shift workers, when you change that circadian clock, when I used to do rounds at the hospital, I would listen to a lot of the nurses that then had shifted to nights.
2
SPEAKER_00
They would eat the same and they actually gained weight.
2
SPEAKER_00
 Because it it changes the way in which glucose metabolism works everything cortisol They ate the same diet the night shift has got to be the worst thing for people.
2
SPEAKER_01
They believe it's a cancer risk, too What was the biggest lessons you learned from working with?
2
SPEAKER_00
people who were on their deathbed really Have really good relationships and care about your family and
2
SPEAKER_01
 Yeah.
2
SPEAKER_00
You know, it was so interesting to see that one of they, the majority of the patients, they weren't like angry.
2
SPEAKER_00
They had accepted it and they all wanted to see a family member.
2
SPEAKER_00
Wow.
2
SPEAKER_00
You know, they really cared and it didn't matter if there had been gripes in the past.
2
SPEAKER_00
It was like, you know, life is so short and fragile.
2
SPEAKER_01
 They're ready to let it go and just be around me.
2
SPEAKER_00
Yeah.
2
SPEAKER_00
And so the biggest lesson is why not do that sooner?
2
SPEAKER_00
Just in general, the things that we feel that are important, make them important.
2
SPEAKER_01
Do it now.
2
SPEAKER_00
Yeah.
2
SPEAKER_00
And don't be so distracted.
2
SPEAKER_00
 individuals are very distracted from the things that are actually truly important.
2
SPEAKER_00
And it's the distraction that makes us miss the moment.
2
SPEAKER_00
And that moment is not just moment within the dynamic of a family, but it's within the moments of health and comparison to other people.
2
SPEAKER_00
Really just tuning out those distractions and executing forward, I think is really important.
2
SPEAKER_01
 So what is the main thing for you as protein and muscle?
2
SPEAKER_00
And muscle and really reframing, we got the paradigm of thinking wrong.
2
SPEAKER_00
Fat is a symptom of impaired muscle.
2
SPEAKER_00
We have completely missed the mark.
2
SPEAKER_00
And if we can prioritize muscle, we can change the trajectory of aging, we can protect people when we really talk about longevity, it's muscle that matters.
2
SPEAKER_00
 And we are so far behind from understanding, evaluating those endpoints that if we care, we must impart nutritional strategies and execute on them.
2
SPEAKER_01
If this is so important and really the main thing, why are not that many people talking about this?
2
SPEAKER_01
Why is it not talked about it in general?
2
SPEAKER_00
It's hard.
2
SPEAKER_00
 Right, it's hard, it is.
2
SPEAKER_01
Well, here's the thing, I remember, again, playing sports and growing up, it was all about protein and muscle.
2
SPEAKER_01
Right.
2
SPEAKER_01
That was what I was talking about, right?
2
SPEAKER_00
Yes, and that's where it stays, and that's where it lives.
2
SPEAKER_00
It is in this nebulous world of the 20s, flexing muscles in the gym, which is a mistake.
2
SPEAKER_00
That's where it still lives, and if we can understand that
2
SPEAKER_00
 Muscle is so much more than looking good in a bikini or looking good on the beach, that it is actually this endocrine organ and the organ of longevity.
2
SPEAKER_00
If we can interface the two, you know, like I told you before, how it helps modulate and it makes an impact on immune regulation, we must protect it at all costs.
2
SPEAKER_01
Protect your muscle, protect your protein.
2
SPEAKER_00
So why is it not talked about?
2
SPEAKER_00
I think because it is, I think for two reasons.
2
SPEAKER_00
Number one,
2
SPEAKER_00
 We are so fixated on symptomology in medicine as opposed to root cause, and truly muscle is root cause.
2
SPEAKER_00
It's difficult to measure.
2
SPEAKER_00
It challenges the paradigm of thinking.
2
SPEAKER_00
You know, there's that part.
2
SPEAKER_00
And then the other part is it is, then we talk about the food science is completely convoluted.
2
SPEAKER_00
There are narratives and agendas above and beyond what the average person is thinking about and what the average scientist
2
SPEAKER_00
 or physician is understanding, there are much bigger players at work.
2
SPEAKER_01
And if someone is vegan, they can still be plant-based and try to focus on getting more protein.
2
SPEAKER_00
You can absolutely be vegan and do these things.
2
SPEAKER_01
And get protein, right?
2
SPEAKER_00
You must get more iron, you must get more creatine, you must think about how you're gonna get your omegas and your fat-soluble vitamins and bioavailable nutrients.
2
SPEAKER_01
It's so funny you're talking about creatine because, what was it, Dr. Andy,
2
SPEAKER_00
 Galpin.
2
SPEAKER_01
Yes, he was on here.
2
SPEAKER_00
Andy is a phenomenal scientist.
2
SPEAKER_01
And he was talking about creatine.
2
SPEAKER_01
And it was probably the first time I heard about creatine since I was like 25 or something.
2
SPEAKER_01
And I was like, he was like, creatine is the supplement.
2
SPEAKER_01
He's like, if you're gonna take something.
2
SPEAKER_00
It protects your brain.
2
SPEAKER_01
Creatine is for everything.
2
SPEAKER_01
And I was like, really?
2
SPEAKER_01
I was like.
2
SPEAKER_01
 I feel like this is what we did in high school.
2
SPEAKER_01
You just drank the creatine.
2
SPEAKER_00
But isn't that interesting?
2
SPEAKER_00
The people that don't really need, so muscle is very.
2
SPEAKER_01
We didn't need it because we had human growth hormone.
2
SPEAKER_00
We were young, exactly.
2
SPEAKER_00
But there's this transition that happens where insulin is no longer a growth promoter.
2
SPEAKER_00
You don't get higher, you get wider.
2
SPEAKER_00
The hormones and these anabolic hormones decrease.
2
SPEAKER_00
We must account for that by optimizing for protein because you have to trigger that muscle.
2
SPEAKER_01
 And it sounds like if you're doing this, you're eating more protein, you're training with resistance training and building muscle, you're going to burn fat.
2
SPEAKER_00
 You will, yes.
2
SPEAKER_01
You're going to be burning fat.
2
SPEAKER_00
Yes, you will be, yes.
2
SPEAKER_00
And you will improve body composition.
2
SPEAKER_01
Your body composition, you'll look better, and it sounds like- You'll have more energy, you'll maintain your blood sugar.
2
SPEAKER_01
You'll sleep better, and it sounds like you'll create metabolic- Health.
2
SPEAKER_01
Correction also when you're starting to increase this.
2
SPEAKER_01
And your metabolism will start to work in your favor by continually, I guess, burning fat.
2
SPEAKER_01
But really it's not burning fat, it's just building muscle, which is,
2
SPEAKER_01
 Is it kind of integrating the fat throughout in a different way?
2
SPEAKER_00
So building muscle in and of itself is a highly metabolically challenging feat.
2
SPEAKER_01
And it'll just naturally get the fat to burn away.
2
SPEAKER_00
And you will be training and you will correct for calories, right?
2
SPEAKER_00
So you're not going to be over-consuming calories.
2
SPEAKER_00
You optimize for protein.
2
SPEAKER_00
It's very hard to over-consume protein.
2
SPEAKER_00
Protein in and of itself is not easily stored.
2
SPEAKER_00
There are so many reasons to prioritize for protein.
2
SPEAKER_00
 And I have to say, you know... Can you be protein deficient?
2
SPEAKER_00
Of course you can.
2
SPEAKER_00
Of course you can.
2
SPEAKER_01
And what happens if you don't have enough protein?
2
SPEAKER_00
I mean, those are the times when we saw kwashiorkor, right?
2
SPEAKER_00
Kwashiorkor with the big bellies, this muscle, you know, protein wasting.
2
SPEAKER_00
There are subtle levels.
2
SPEAKER_00
There's all kinds of degrees of deficiency.
2
SPEAKER_00
You will utilize the skeletal muscle that you have.
2
SPEAKER_00
 As you move into more depletion, you will find your hair falls out, your hormones will go.
2
SPEAKER_00
You know, you might have fractures or bone issues, your teeth, right?
2
SPEAKER_00
Bone is made from protein, 40% protein.
2
SPEAKER_00
There are all kinds of problems that will begin on a subtle level.
2
SPEAKER_01
Yeah.
2
SPEAKER_01
Protein and muscle, protein and muscle.
2
SPEAKER_01
So what supplements would you recommend then?
2
SPEAKER_01
Creatine is one?
2
SPEAKER_00
I think creatine is phenomenal.
2
SPEAKER_00
I think fish oil is phenomenal.
2
SPEAKER_00
I think vitamin D, there are vitamin D receptors on muscle.
2
SPEAKER_00
 I think that that's really important.
2
SPEAKER_00
I think having a great multivitamin.
2
SPEAKER_00
And someone's going to say, if you are, and I would say, if you are a vegan or vegetarian having either an essential amino acid profile or adding in a straight branch chain amino acid mix of leucine, isoleucine and valine to a lower protein meal, one scoop, five grams would be very beneficial because now you raise that amino acid threshold.
2
SPEAKER_00
Remember, we're not just talking about protein in a 24 hour period.
2
SPEAKER_00
 We are talking about and advancing the conversation to a meal requirement.
2
SPEAKER_01
Every meal having protein.
2
SPEAKER_01
Every day consistently having it.
2
SPEAKER_00
Consistently, it's not, right?
2
SPEAKER_00
It's a daily need.
2
SPEAKER_01
A daily need.
2
SPEAKER_00
And it's about at least getting those two meals corrected for higher protein.
2
SPEAKER_01
Now,
2
SPEAKER_01
 What about protein shakes, protein bars, and just protein from food?
2
SPEAKER_01
Does it matter where you get it from?
2
SPEAKER_00
It doesn't, but remember, protein in a matrix whole food is phenomenal because, for example, we'll take beef, because you were talking about creatine.
2
SPEAKER_00
There's creatine in beef.
2
SPEAKER_00
There's taurine, there's B vitamins, there's iron.
2
SPEAKER_00
Shakes are also great.
2
SPEAKER_00
If it's a plant-based shake, you need to make sure it has at least two and a half grams of leucine.
2
SPEAKER_00
 or you need to augment.
2
SPEAKER_01
Leucine is a supplement you buy?
2
SPEAKER_00
I would not, it should be in there.
2
SPEAKER_00
You want to supplement all the branch chains because they deplete.
2
SPEAKER_00
So if you just use one, then it doesn't totally work.
2
SPEAKER_00
You deplete the others.
2
SPEAKER_00
But again, remember when I told you about looking at the label at the very end, it just says protein, but protein is much more than that one line.
2
SPEAKER_00
It's 20 amino acids and we must account for those nine essential that we need.
2
SPEAKER_00
 A branched chain amino acid added to, say, a plant-based shake is doable.
2
SPEAKER_00
If it hasn't been corrected for those amino acids, a whey protein shake
2
SPEAKER_00
 A protein bar, typically those are a little lower in protein, but there are great bars that hit at least 30 grams.
2
SPEAKER_01
So the powder in the shake is usually better.
2
SPEAKER_00
And also remember the quality of protein matters.
2
SPEAKER_00
A plant-based protein has lower amounts of those essential amino acids.
2
SPEAKER_00
So the way in which you overcome that is you may need a bar and a half, as long as your calories can manage that.
2
SPEAKER_01
 What's the best protein powder out there?
2
SPEAKER_01
Whether it's, I don't know what specific brand, but just like, is it whey, is it, you know, isolate, is it?
2
SPEAKER_00
I work with a company called First Form.
2
SPEAKER_00
They're amazing.
2
SPEAKER_00
Oh yeah, Andy's great.
2
SPEAKER_00
Yeah.
2
SPEAKER_00
 Amazing company, they make amazing whey, they make a natural whey, which is what I use and I recommend.
2
SPEAKER_01
Natural whey?
2
SPEAKER_00
Yeah.
2
SPEAKER_01
As opposed to unnatural whey?
2
SPEAKER_00
It just depends on what you like, like flavor-wise.
2
SPEAKER_00
Oh, okay, yeah.
2
SPEAKER_00
So for me, yeah, yeah, yeah.
2
SPEAKER_00
So for me, that's what I like.
2
SPEAKER_01
No taste, yeah, yeah, no flavor, yeah.
2
SPEAKER_01
Gosh, yeah, okay.
2
SPEAKER_01
But a whey protein is where you're saying it's probably the better whey.
2
SPEAKER_00
Yes, and for people that cannot tolerate whey, like you said, some people can't, that's where you would do a plant-based shake.
2
SPEAKER_00
 There are other kind of animal-based shakes that are great and you can try those.
2
SPEAKER_00
Just make sure.
2
SPEAKER_00
So collagen is not a complete protein.
2
SPEAKER_00
So I don't, I think collagen is amazing, but collagen does not count towards overall protein intake because it is deficient in tryptophan and extraordinarily low in branching amino acids.
2
SPEAKER_01
 Is it good to throw in your shake?
2
SPEAKER_00
Sure.
2
SPEAKER_00
Yes.
2
SPEAKER_00
I mean, I always throw it in.
2
SPEAKER_01
What do you put in your shake?
2
SPEAKER_00
I put in, well, I mean, so I mostly don't eat, I mostly eat my food.
2
SPEAKER_00
Uh-huh.
2
SPEAKER_01
You don't take your food.
2
SPEAKER_00
Not usually, but I do put collagen in my coffee.
2
SPEAKER_00
If I'm having a shake, I'll do one scoop of whey and then one scoop of collagen or I'll scoop and a half of whey.
2
SPEAKER_00
 I don't really do a lot of fruits early on.
2
SPEAKER_01
Could you do too much?
2
SPEAKER_00
Could I do four scoops and it's like, okay, now it's just like... I mean, your stomach might hurt and you'll use all of it.
2
SPEAKER_00
That's a myth where you absorb and utilize all of it.
2
SPEAKER_00
For a muscle perspective, you probably won't get more benefit or much more benefit over 50 to 55 grams.
2
SPEAKER_00
But it doesn't mean that it is a waste.
2
SPEAKER_00
It's not.
2
SPEAKER_01
Interesting.
2
SPEAKER_00
Okay.
2
SPEAKER_01
 So if they say use one scoop, should you do a scoop and a half?
2
SPEAKER_00
Why not?
2
SPEAKER_01
Okay.
2
SPEAKER_00
Why not?
2
SPEAKER_01
You at least want 40, 30 to 40 grams of protein.
2
SPEAKER_00
At least.
2
SPEAKER_00
A meal.
2
SPEAKER_00
Yeah.
2
SPEAKER_00
Why not?
2
SPEAKER_01
Yeah.
2
SPEAKER_00
And again, it's not the protein because there's, um, you can say, I just ate 30 grams of soy protein.
2
SPEAKER_00
That's not the same.
2
SPEAKER_00
It's the amino acids that matter.
2
SPEAKER_00
It's quality protein.
2
SPEAKER_01
What if we eat a lot of protein, but we never work out?
2
SPEAKER_00
 That's a really not a great strategy, but I don't think that it will protect your muscle, but you should train, right?
2
SPEAKER_00
You should.
2
SPEAKER_00
Is there benefit?
2
SPEAKER_00
Yes, because number one, like I'd mentioned before, protein is hard to store as fat.
2
SPEAKER_01
So it doesn't convert into fat as much.
2
SPEAKER_00
It's very difficult to store.
2
SPEAKER_01
Even if I don't work out at all.
2
SPEAKER_00
 That's, yes, it would be very difficult.
2
SPEAKER_00
But again, we're not just eating protein in and of itself.
2
SPEAKER_00
You're eating, you know, whatever it is.
2
SPEAKER_00
You're eating all this other stuff.
2
SPEAKER_00
But I don't think that we should think about it in this dichotomous way.
2
SPEAKER_00
You should be resistance training.
2
SPEAKER_00
You should be eating your protein.
2
SPEAKER_00
And I think when we think about longevity and we think about overall health, we must shift the conversation to muscle.
2
SPEAKER_01
 Mm, okay, well I'm glad I'm working out.
2
SPEAKER_01
And I'm glad I'm working out eating protein, so gotta do more of it.
2
SPEAKER_01
Anything else we should be aware of that you think is important to talk about or you feel like we covered a lot of it?
2
SPEAKER_00
I think we covered a lot of stuff.
2
SPEAKER_00
There's a few things I would love to share with your listener.
2
SPEAKER_01
Go ahead.
2
SPEAKER_00
 I am launching the Dr. Gabrielle Lyon show.
2
SPEAKER_00
And the goal of my show will be to have these kind of transparent conversations.
2
SPEAKER_00
And it's really dedicated to the listener and it's dedicated to their education and their understanding and really their strength.
2
SPEAKER_01
 Where can they watch or listen?
2
SPEAKER_00
Well, they can go over to my YouTube.
2
SPEAKER_00
It's going to be a show like yours, like a dual show.
2
SPEAKER_00
So it will be YouTube and on all the Spotify, all that.
2
SPEAKER_00
Awesome.
2
SPEAKER_00
When's it coming out?
2
SPEAKER_00
Well, I... Soon, hopefully.
2
SPEAKER_00
Yeah.
2
SPEAKER_00
It will be within the next month.
2
SPEAKER_00
Everything is set up.
2
SPEAKER_00
We did an amazing studio set up.
2
SPEAKER_01
That's great.
2
SPEAKER_01
That's great.
2
SPEAKER_01
 If they follow you on social media, Dr. Gabrielle Lyon on Twitter, Instagram, or your website, drgabriellelyon.com, then they'll get that information as well there, right?
2
SPEAKER_00
And of course, if they would like to be a patient, they can apply to be a patient unless they- On your website?
2
SPEAKER_00
Yep.
2
SPEAKER_00
Okay.
2
SPEAKER_00
Unless they know someone, we do typically do it by referral.
2
SPEAKER_01
 Okay, cool.
2
SPEAKER_01
And so that's coming out.
2
SPEAKER_01
You're working on a book so people can look out for that as well.
2
SPEAKER_01
They follow you on social media.
2
SPEAKER_01
They'll stay up to date on all that stuff.
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How else can we be of support to you?
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 That just spread the message.
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I know that there are components to this that people will find a bit controversial, and that is not my intention.
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My intention is that we just are having open conversations, that we can tone down the emotion and come together collectively.
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SPEAKER_00
 And that's, if we really want a healthy world, that's what it's going to take.
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SPEAKER_01
Well, I want to acknowledge you for diving in on this topic because I don't think a lot of people are talking about protein and muscle like you are.
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They're not as passionate and as committed to this as you are.
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So I think it's really powerful that you're helping your clients really think about longevity in a way
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SPEAKER_01
 so they stay healthy and stay healthy in a long life as well.
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And definitely having muscle, having strength is the key that we know of to making sure that if you fall, you can pick yourself back up.
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That if you get injured, you can recover faster.
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So you're not just living, extending life and suffering, but you're thriving.
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You have body armor.
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You have the capacity to live in extraordinary wellness.
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It's the ultimate in strong medicine.
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SPEAKER_01
 I like that, yes.
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SPEAKER_01
Well, I'm really glad that you're doing this work and I acknowledge you for your mission and your service on this topic and everything you're doing with your clients.
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This is a question I asked everyone at the end called the three truths.
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So imagine a hypothetical scenario, it's your last day on earth, but you have taken so much protein and you've built your muscles that you live as long as you wanna live, right?
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 And you're thriving, but for whatever reason, it's your last day on earth.
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And you've created and accomplished everything, but you've got to take all of your work with you.
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So no one has access to this knowledge anymore.
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Your show, your books, all this stuff is gone for whatever reason.
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But you have three things you can leave behind, three lessons or three truths.
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What would you say are those for you?
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Always stay committed to your cause.
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Always be committed to your cause.
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 The second truth I would leave to my children.
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And that would be that they are perfect just the way they are.
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And the third truth is know exactly what you stand for.
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What do you stand for?
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Excellence, integrity, commitment to a cause greater than myself.
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SPEAKER_01
Yeah, that's great.
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Final question for you, what's your definition of greatness?
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 My definition of greatness is to make an impact and make
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 individual's lives better.
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It's ultimately to be of service.
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There you go.
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SPEAKER_01
Gabrielle, thank you so much.
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Appreciate it.
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SPEAKER_00
Yeah, of course.
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SPEAKER_01
Thank you so much for listening.
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SPEAKER_01
I hope you enjoyed today's episode and it inspired you on your journey towards greatness.
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SPEAKER_01
Make sure to check out the show notes in the description for a full rundown of today's show with all the important links.
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SPEAKER_01
And also make sure to share this with a friend and subscribe over on Apple Podcasts as well.
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SPEAKER_01
 I really love hearing feedback from you guys, so share a review over on Apple and let me know what part of this episode resonated with you the most.
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And if no one's told you lately, I want to remind you that you are loved, you are worthy, and you matter.
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And now it's time to go out there and do something great.