Latest news with #GabrielleLyon
Yahoo
5 days ago
- Health
- Yahoo
Yes, You Can Take Creatine Even If You Don't Have Workout Goals—Here's Why
"Hearst Magazines and Yahoo may earn commission or revenue on some items through these links." Creatine has built up a serious personal brand in the fitness space. It's known as the go-to supplement for sweat devotees chasing strength, better recovery, and that extra rep. But its talents go way beyond the weight room. The powerhouse compound—it's naturally stored in your muscles and brain and plays a key role in producing cellular energy—boasts benefits in areas like cognition, hormonal health, and healthy aging. And supplementation can help nearly everyone, regardless of gender, says Gabrielle Lyon, DO, a functional medicine practitioner and WH advisor. But given that many women eat smaller portions of food, they tend to get less creatine (from red meat, fish, and dairy), adds Dana White, RDN, a sports nutritionist and athletic trainer in Fairfield, Connecticut—all the more reason to supplement. Meet the experts: Gabrielle Lyon, DO, is a functional medicine practitioner, WH advisor, and the founder of Muscle-Centric Medicine and author of Forever Strong. Dana White, RDN, is a sports nutritionist and athletic trainer in Fairfield, Connecticut. Nicole Lund, RDN, is an NYU Langone clinical nutritionist and certified personal trainer and has her master's degree in public health from Hunter College. So, should you be thinking about supplementing creatine even when you don't have that deadlift on your mind? Here's what we know right now about what this overachiever can do for overall wellness. The Benefits of Creatine For Overall Wellness It might improve your brain health. Taking a creatine supp can help with tasks involving the frontal cortex, such as cognition, memory, and attention, according to a 2021 review in Nutrients of the use of creatine across a woman's lifespan. It also helped reduce mental fatigue in healthy adults who were up against a stressful, time-pressured serial calculation test, per separate research in Neuroscience & Biobehavioral Review. And in another exciting review in Amino Acids of multiple studies, a combination of creatine supplementation and physical activity was effective in combating declines in cognitive processing associated with aging—similar to how it can help mitigate the age-related loss of muscle mass. Creatine also might be useful in treating age-related cognitive decline from diseases like Alzheimer's, as well as neurodegenerative diseases (like Parkinson's and Huntington's), per the National Institutes of Health (NIH). Brain wins! It can potentially help keep your hormones in check. In each phase of the menstrual cycle, dramatic shifts in hormones like estrogen and progesterone affect the body's natural creatine levels, sometimes causing them to dip. Supplementing with creatine can help keep the levels more consistent throughout the cycle, says White. Women who are pregnant, postpartum, or postmenopausal also have altered creatine levels due to hormonal changes. But more research is needed in this specific area of its usage. While it seems as if creatine supplementation might help address these shifts, it's super important to consult your health care provider before adding it to your routine to ensure it's safe and appropriate for you, especially if you're expecting or thinking about getting pregnant. It may boost your energy. Creatine boosts the production of ATP—the energy currency your muscles rely on to power movement. This helps supply quick bursts of energy during high-intensity workouts like sprinting or lifting, particularly when it comes to movements involving power, says Nicole Lund, RDN, a clinical nutritionist at NYU Langone and a personal trainer. But it's unclear whether this perk directly translates to activities in everyday life that require energy—like carrying groceries while walking across a parking lot, or hoisting up children. Plus, most studies specifically look at how creatine affects energy for exercise. In theory, though, supplementation would help provide energy for daily activities too, White says. 'Creatine is responsible for muscle energy, and you use your muscles when you're not working out,' she says. Having extra on board is probably a good thing, she theorizes, 'so your muscles can tap into it.' It's an emerging mental health treatment. Low creatine stores in the brain may be associated with depressive symptoms, according to a 2025 study in European Neuropsychopharmacology. When one group of individuals took creatine and underwent cognitive behavioral therapy (CBT) while another took a placebo paired with CBT, both groups experienced reduced symptoms of depression overall—but depression scores were 'significantly' lower in those who took creatine. This improvement may be because creatine is helpful for boosting brain energy metabolism, modulating neurotransmitter systems that regulate mood, and providing neuroprotection—all of which may help improve mood disorders—especially when combined with antidepressants for two to eight weeks, per 2024 research in Cureus. Creatine is used in the frontal cortex, the part of the brain associated with mood, so the finding that creatine eased depressive symptoms makes sense, but more research is needed, White says. Supplementing with creatine may bring you back to a healthy range in the brain, which might combat symptoms of depression, Lund adds. However, the findings are preliminary and more data is needed to determine how creatine supplementation can help more people suffering from depression. How To Take Creatine Safely Look for creatine monohydrate, the most-studied and 'optimal form,' Lund says. Also, scan the label for third-party testing, indicated by an 'NSF Certified for Sport' or 'Informed Choice' badge, to rule out contaminants. Women should take three to five grams once daily, White says. And while research is inconclusive about timing, there is some evidence that taking it before or after exercise may be beneficial. You can mix it with water, juice, or another beverage. And taking it in the presence of carbs increases creatine retention, according to Monohydrate $40.85 at Creatine Monohydrate Powder $23.07 at Monohydrate Gummies $26.99 at You Might Also Like Jennifer Garner Swears By This Retinol Eye Cream These New Kicks Will Help You Smash Your Cross-Training Goals
Yahoo
17-07-2025
- Health
- Yahoo
What Happens to Your Body When You Start Lifting Weights After 50
"Hearst Magazines and Yahoo may earn commission or revenue on some items through these links."Weightlifting is one of the most important types of exercise as you get older—even if you're just getting started in your sixth decade. Sure, ideally you'd have started strength training years (maybe decades) ago. But 'there's no age limit on the muscle's ability to gain strength or even muscle mass,' says Debra Atkinson, C.S.C.S., founder at Flipping 50. 'With older adults who've been previously sedentary it's just about place and pace. We start at the right place and progress at the right pace.' The primary goal, says Gabrielle Lyon, D.O., founder of the Institute for Muscle-Centric Medicine and author of Forever Strong: A New, Science-Based Strategy for Aging Well, is longevity. 'If you want to be fit at 80, you must train with intention in your 50s,' says Dr. Lyon. 'The stronger you are now, the more resilient you'll be later.' That said, before you jump into the weight room—or start any new fitness program—you should always talk to your doctor, especially if you have any medical conditions like osteoporosis that might require movement modifications. Meet the experts: Debra Atkinson, C.S.C.S., is the founder at Flipping 50. Gabrielle Lyon, D.O., is the founder of the Institute for Muscle-Centric Medicine and author of Forever Strong: A New, Science-Based Strategy for Aging Well. Pooja Gidwani, M.D., is a board-certified internist and longevity and performance specialist in California. Here's how lifting after 50 can help you hold on to (or build new!) strength—and so much more. 1. It prevents age-related muscle loss. After age 30, you naturally start to lose muscle mass at a rate of three to five percent per decade—a decline that accelerates after 60. This age-related loss of muscle strength and function is known as sarcopenia, and 'it's one of the biggest predictors of functional decline in older adults,' says Dr. Lyon. But that decline can be counteracted, and muscle strength and function can be improved, with strength training, even in older adults, according to a 2022 study published in the journal Age and Aging. 'Resistance training creates micro-tears in muscle fibers, which then repair and rebuild stronger,' explains Pooja Gidwani, M.D., a board-certified internist and longevity and performance specialist in California. 'In older adults, the response is blunted compared to younger individuals, but it's still very much active.' 2. It protects and strengthens your bones. Bone density also decreases as you age—especially for postmenopausal women, who can lose up to 20 percent of their bone mass in the five to seven years after menopause due to declining estrogen levels. 'After menopause, estrogen levels drop and osteoclast activity (bone breakdown) tends to outpace osteoblast—or bone-building cell—activity,' says Dr. Gidwani. But weightlifting puts mechanical stress on bones, which triggers osteoblast activity. 'It's one of the few natural ways to stimulate bone density without medication,' she adds. 'I often describe it this way to patients: your muscles tug on your bones, and your bones respond by becoming stronger.' 3. It helps your brain function better. Lifting weights may also offer serious brain benefits, including functional brain changes and increased cognitive function in adults, including older adults, according to a systematic review in Frontiers in Psychology. It also may boost levels of brain-derived neurotrophic factor (BDNF), and reduce depression symptoms in older adults, a 2023 systematic review and meta-analysis in Geriatric Nursing determined. The study authors note that BDNF is important for maintaining brain function and reducing the risk of age-related diseases. 'For older adults, this is especially important,' says Dr. Lyon. 'Strength training can even reduce the risk of dementia, and improve mood by supporting better sleep and reducing symptoms of anxiety and depression. It's one of the most powerful tools we have to support both mental sharpness and emotional resilience.' 4. It can improve your metabolic health. Muscle is one of the most metabolically active tissues in your body: It helps regulate blood sugar, improves insulin sensitivity, and burns calories. 'As women age and estrogen declines, there's a natural shift toward increased fat storage, particularly around the midsection, and insulin resistance,' explains Dr. Gidwani. Insulin resistance is linked to weight gain, type 2 diabetes, and an increased risk of heart disease, stroke, and certain types of cancer. "Strength training is a potent antidote,' Dr. Gidwani says. 'It helps preserve and even build muscle mass, which supports a healthier metabolism, better blood sugar control, and lower inflammation. I often say that muscle is your metabolic engine. You want to keep that engine running strong." In a 2024 systematic review and meta-analysis published in the Journal of Sport and Health Science, resistance training improved body fat, metabolic risk, and inflammation in postmenopausal and older females. 5. It enhances balance and coordination. Falls are the leading cause of injury-related death in adults over 65, according to the Centers for Disease Control and Prevention. 'Strength training helps improve balance and coordination by targeting the muscles and systems that keep us stable, like your core, legs, and the muscles around your hips and ankles,' says Dr. Lyon. 'Lifting weights also trains something called proprioception, which is your body's awareness of where it is in space. That means you're not just getting stronger, you're also improving your body's communication with the brain; over time, this leads to better coordination, quicker reactions, and a reduced risk of falls.' Older adults who followed a combined balance and resistance training program over 12 weeks significantly improved their sit-to-stand muscle power (a real-world measure of lower-limb muscle strength and power often used to assess mobility), functional mobility, and dynamic balance in a small 2025 study published in Gait & Posture—which would correlate with a 48 percent reduced risk of falls. How to Start Weightlifting After 50 You don't need to join a gym and start hoisting heavy barbells to reap the benefits of weight lifting. The below tips can help you ease into a sustainable routine. That said, working with a certified trainer or physical therapist who understands age-related needs will ensure you're moving safely and efficiently. And don't forget to get the all-clear from your doctor before getting started. 1. Start with two days a week. Just two sessions a week is enough to treat sarcopenia, according to the Age and Aging study. You can work your way up to more, but keep in mind that 'decreased estrogen means ligaments and tendons are less resilient,' says Atkinson. 'A longer warm-up and cool-down will reduce injuries, and you may benefit from more recovery between sessions (think: Monday and Thursday versus Monday and Wednesday).' 2. Incorporate functional movements. 'Lifting weights is all about staying capable,' says Dr. Lyon. 'Muscle isn't just for strength. It also supports mobility and stability.' Focus on total-body workouts that target all major muscle groups, and exercises that mimic daily activities—like getting up from a chair or carrying groceries—can help you maintain independence as you age. 3. Prioritize form over weight. Atkinson recommends one to two sets of 15 to 20 repetitions for each move you do. 'The neural connection is responsible for the greatest gains in the first six to eight (and potentially 10 to 12) weeks and it can't be rushed by heavier weights,' she explains. Take your time, and focus on good technique to build a strong foundation. You Might Also Like Can Apple Cider Vinegar Lead to Weight Loss? Bobbi Brown Shares Her Top Face-Transforming Makeup Tips for Women Over 50
Associated Press
17-06-2025
- Business
- Associated Press
Industry Leaders and Cutting-Edge Health and Wellness Education Take Center Stage at Newtopia Now 2025
Influential retailers signed on to attend include Albertsons, Home Goods, Instacart, Kroger, Vitamin Shoppe, Walmart, 7-Eleven and many more. DENVER, CO / ACCESS Newswire / June 17, 2025 / Newtopia Now, the event destination connecting buyers and investors with innovative brands in the conscious consumer packaged goods (CPG) industry, announces an exceptional lineup of keynotes, comprehensive educational sessions and valuable networking opportunities for its second edition, taking place Aug. 20-22, 2025, at the Colorado Convention Center in Denver, Colorado. The three-day event will bring together industry leaders, innovators and conscious consumers in the sustainable CPG space, continuing to build on the success of its inaugural gathering. Nearly 45% of signed-on brands are first-time exhibitors at any trade show, underscoring the vital platform Newtopia Now provides for emerging brands looking to break into retailer markets and gain crucial industry visibility. Brands on the show floor will appear in three distinct mission-driven neighborhoods designed to facilitate product discovery: Thrive, highlighting the latest innovations that shape the future of human health; Glow, showcasing natural beauty and holistic wellness solutions; and Regenerate, spotlighting the products and business models making a positive environmental impact. The event will feature groundbreaking keynote presentations from industry pioneers. Dr. Gabrielle Lyon will deliver an opening expo keynote on Aug. 21 challenging conventional health wisdom with her 'Muscle-Centric Medicine®" approach. The presentation will inspire attendees to think beyond traditional lifespan metrics, offering compelling insights into how the CPG industry can leverage research around protein and self-care to support consumers on their health journeys. With protein being one of the CPG industry's most notable trends, this keynote empowers industry leaders to make it more than a fad. Michael Costello, CEO of retail giant GNC, will present a strategic keynote on Aug. 22 providing emerging brands with crucial insights on succeeding in today's dynamic market landscape. Costello's presentation will deliver actionable guidance on building sustainable retail relationships and leveraging scientific evidence and consumer demand to drive strategic decision-making. 'Newtopia Now is returning more impactful and interactive than ever while maintaining the accessible, discovery-focused experience that attendees crave,' says Danica Cullins, Executive Vice President of Health and Nutrition, Informa Markets North America. 'This event represents our commitment to fostering meaningful connections that drive the conscious CPG industry forward.' Newtopia Now will commence the week on Aug. 20 with a series of immersive community experiences designed to foster networking and engagement at unique offsite locations. The Women in CPG Luncheon returns for its second year at Ophelia's Electric Soapbox, celebrating female leaders and entrepreneurs shaping the future of CPG. Mental health advocate Jenn DeWall will anchor the luncheon with an inspiring keynote on embracing vulnerability and building strong support networks. Additional offsite experiences include a guided tour with expert herbalists at the Denver Botanic Gardens to learn about the medicinal, nutritional and cultural significance of key plant species in collaboration with the American Herbal Products Association (AHPA), as well as a community give-back experience, in partnership with We Don't Waste, assembling grocery bags filled with non-perishable food and essential household items for families in need. The Conscious Beauty and Wellness Pitch Event Presented by Giannuzzi Lewendon will showcase innovative up-and-coming brands presenting to a panel of industry leaders, investors, retailers and CPG executives, creating opportunities for growth investment and strategic partnerships. As consumer demand for transparent, sustainable and health-focused products continues to accelerate, Newtopia Now provides the essential platform for retail and CPG leaders to access visionary keynote speakers, targeted educational sessions and a carefully curated expo floor of health and nutrition brands to drive positive change in the marketplace. Visit to view the full event agenda. To learn more about Newtopia Now and register to attend, visit About Newtopia Now Newtopia Now is the destination for product innovation, offering untethered experiences that connect CPG brands with buyers, investors and experts to drive growth in the natural and organic market, organized by New Hope Network, a division of Informa Markets. This innovative B2B trade show reimagines the traditional exhibition experience by focusing on connection, community and purpose-driven business. The event brings together brands, retail buyers and industry professionals to co-create the next era of purpose-led CPG and retail through deeper levels of engagement, with curated meeting opportunities, interactive content and networking sessions alongside the latest innovations in natural and organic products. To learn more, visit About Informa Markets Informa Markets, a subsidiary of Informa plc (LON:INF), creates platforms for industries and specialist markets to trade, innovate and grow. With a global reach and diverse portfolio of verticals, including Pharmaceuticals, Food, Medical Technology and Infrastructure, Informa Markets connects buyers and sellers worldwide through face-to-face exhibitions, targeted digital services and actionable data solutions. For more information, visit Media Contact New Hope Network Public Relations [email protected] SOURCE: New Hope Network press release
Yahoo
01-06-2025
- Health
- Yahoo
Doctor gets to the 'meat' of a long and healthy life
Dr. Gabrielle Lyon is on a mission to bring attention to the importance of strength. The "health of skeletal muscle" is the "focal point" of health and wellness, Dr. Lyon said during an exclusive interview with Fox News Digital. Dr. Lyon is a board-certified physician and bestselling author of "Forever Strong," and she promotes the importance of a high-protein diet and resistance training through social media and on her podcast, "The Dr. Gabrielle Lyon Show." Dr. Lyon is a fellowship-trained physician, and did additional education on nutrition when she completed a post-doc at Washington University in Saint Louis, "a combined nutritional science with geriatric training." Doctor Rejects Vanity Fair's Protein-maga Connection, Saying Health 'Doesn't Have A Political Belief' Dr. Lyon explained that she was frustrated with the misinformation online, especially around protein, which sparked her mission. "I opened up my Instagram and there were individuals talking about how red meat was causing cancer and killing the planet. And as someone who has studied protein metabolism for years and also worked as a physician at the bedside of individuals and in nursing homes, I knew that the message that they were giving was... It's a matter of life or death." Read On The Fox News App As a result, she felt a "responsibility" to start her medical podcast, "The Dr. Gabrielle Lyon Show," where she discusses a variety of health topics with experts. "My desire is to have transparent conversations with world-class experts. Who are actually doing the job of moving the science. They are not influencers. They are qualified professionals and that's what we need to hear more of," Dr. Lyon said. Dr. Lyon argued that there is a "global mistrust" of healthcare providers and science, and she hopes to improve that through the conversations she has on her podcast. "We have to bring it back to the science," Dr. Lyon said of the importance of having experts on her show. "Here are a lot of good scientists and there is a lot of good science. People just have to learn how to integrate that and understand it." Protein-packed American-grown Rice Alternative Has Twice The Amount As Quinoa Dr. Lyon believes strength is the key to longevity. "If you want to live long, be strong. If you want to die early, plan on being weak," she said. Dr. Lyon describes muscle as "the organ of longevity," and to maintain muscle, it must be trained through resistance training. "We don't have an obesity problem. What we really have is a muscle problem," Dr. Lyon claimed. Additionally, she said that muscle is not a luxury but rather a responsibility, and concluded that the way we age is "up to us." How to improve your chances of living to 100? The secret is being strong, according to Dr. Lyon. "Weakness kills," she said. "Both physical and mental weakness." Dr. Lyon will be on Fox & Friends on Tuesday at 6:50 am article source: Doctor gets to the 'meat' of a long and healthy life
Fox News
01-06-2025
- Health
- Fox News
Doctor gets to the 'meat' of a long and healthy life
Dr. Gabrielle Lyon is on a mission to bring attention to the importance of strength. The "health of skeletal muscle" is the "focal point" of health and wellness, Dr. Lyon said during an exclusive interview with Fox News Digital. Dr. Lyon is a board-certified physician and bestselling author of "Forever Strong," and she promotes the importance of a high-protein diet and resistance training through social media and on her podcast, "The Dr. Gabrielle Lyon Show." Dr. Lyon is a fellowship-trained physician, and did additional education on nutrition when she completed a post-doc at Washington University in Saint Louis, "a combined nutritional science with geriatric training." Dr. Lyon explained that she was frustrated with the misinformation online, especially around protein, which sparked her mission. "I opened up my Instagram and there were individuals talking about how red meat was causing cancer and killing the planet. And as someone who has studied protein metabolism for years and also worked as a physician at the bedside of individuals and in nursing homes, I knew that the message that they were giving was... It's a matter of life or death." As a result, she felt a "responsibility" to start her medical podcast, "The Dr. Gabrielle Lyon Show," where she discusses a variety of health topics with experts. "My desire is to have transparent conversations with world-class experts. Who are actually doing the job of moving the science. They are not influencers. They are qualified professionals and that's what we need to hear more of," Dr. Lyon said. Dr. Lyon argued that there is a "global mistrust" of healthcare providers and science, and she hopes to improve that through the conversations she has on her podcast. "We have to bring it back to the science," Dr. Lyon said of the importance of having experts on her show. "Here are a lot of good scientists and there is a lot of good science. People just have to learn how to integrate that and understand it." Dr. Lyon believes strength is the key to longevity. "If you want to live long, be strong. If you want to die early, plan on being weak," she said. Dr. Lyon describes muscle as "the organ of longevity," and to maintain muscle, it must be trained through resistance training. "We don't have an obesity problem. What we really have is a muscle problem," Dr. Lyon claimed. Additionally, she said that muscle is not a luxury but rather a responsibility, and concluded that the way we age is "up to us." How to improve your chances of living to 100? The secret is being strong, according to Dr. Lyon. "Weakness kills," she said. "Both physical and mental weakness." Dr. Lyon will be on Fox & Friends on Tuesday at 6:50 am ET.
