The internet is a wellspring of knowledge. The vast majority with access to it turn to Google and social media for answers to any questions they may have about anything. That is typically the case for those seeking health, fitness, and bodybuilding information as well. However, much of the information available online is rooted in personal opinion and lacks scientific evidence. This can pose a considerable risk, particularly for individuals with specific health conditions. 

On the Oct. 27, 2023, episode of The Mike O’Hearn Show, the show’s namesake sat with Dr. Gabrielle Lyon, a functional medicine physician and author of “Forever Strong,” to bust myths surrounding fitness and training. Check it out the video below, courtesy of Generation Iron’s YouTube channel:

Dr. Lyon holds a fellowship in nutritional sciences and geriatrics. The social media boom started around the time she began her clinical practice. The misinformation in the fitness space took her aback. “It definitely wasn’t going to make anyone stronger, and it was a whole bunch of BS,” said Dr. Lyon. She began posting on social media to debunk the falsehoods and misconceptions within the health and fitness industry. 

“We can change the trajectory of how we age,” said Dr. Lyon. The threat of misinformation about aging on social media is that it so easily spreads. Misinformation can be repeated so often that people believe it. There’s a prevalent fitness dogma that letting young children lift weights can stall their growth. Dr. Lyon clarified that there isn’t sufficient scientific support to back up that claim. Children can exercise as soon as they are curious about it. (1)

According to a Clinical Journal of Sport Medicine study, “training protocols with weights and resistance machines and with supervision…are relatively safe and do not negatively impact growth and maturation of pre- and early-pubertal youth.” (2)

Dr. Lyon highlighted another common misconception about women lifting weights and how it can lead to a more masculine appearance. Masculinity is subjective, so how to measure it isn’t clear. Furthermore, most female gym goers don’t necessarily build the same amount of muscle tissue as their male counterparts due to variations in natural testosterone production. (3)

“Go into any gym, and it’s mostly the guys in the free weights area. Women are doing cardio because they have all these myths,” said Dr. Lyon. “These myths stem out of discomfort and not a real belief.” 

Dr. Lyon opined that most women don’t actually believe they’ll get bulky lifting weights but rather want to avoid the time and effort strength training entails and use the fear of a more masculine appearance as an excuse to avoid lifting weights.

O’Hearn quipped that most male gym goers struggle to build muscle — a combination of sufficient intensity and frequency while following a diet that provides enough calories and protein are the common building blocks to add muscle tissue. In Laymen’s terms, it’s not easy to add muscle mass, so O’Hearn feels female gym goers shouldn’t worry about this made-up threat of looking masculine as a result of resistance training. 

Many female gym goers might perform various triceps exercises hoping to get rid of underarm fat, popularly known as “bat wings.” However, spot reduction through weight training is a myth. A Medicine & Science in Sports & Exercise study concluded that “Subcutaneous fat changes resulting from resistance training varied by gender…MRI found a generalized subcutaneous fat loss independent of gender, supporting the notion that spot reduction does not occur as a result of resistance training.” (4)

When scrolling through Instagram or reading about health and fitness online without peer-reviewed research supporting the claims made, or believing fitness influencers at their word, take everything with a grain of salt.

References

1. National Institute on Aging. (2022, June 30). How can strength training build healthier bodies as we age? [Press release]. National Institutes of Health. https://www.nia.nih.gov/news/how-can-strength-training-build-healthier-bodies-we-age
2. Malina RM. Weight training in youth-growth, maturation, and safety: an evidence-based review. Clin J Sport Med. 2006 Nov;16(6):478-87. doi: 10.1097/01.jsm.0000248843.31874.be. PMID: 17119361.
3. Weiss LW, Cureton KJ, Thompson FN. Comparison of serum testosterone and androstenedione responses to weight lifting in men and women. Eur J Appl Physiol Occup Physiol. 1983;50(3):413-9. doi: 10.1007/BF00423247. PMID: 6683165.
4. Kostek MA, Pescatello LS, Seip RL, Angelopoulos TJ, Clarkson PM, Gordon PM, Moyna NM, Visich PS, Zoeller RF, Thompson PD, Hoffman EP, Price TB. Subcutaneous fat alterations resulting from an upper-body resistance training program. Med Sci Sports Exerc. 2007 Jul;39(7):1177-85. doi: 10.1249/mss.0b0138058a5cb. PMID: 17596787.

Featured image: @drgabriellelyon on Instagram

The post The Mike O’Hearn Show — Dr. Gabrielle Lyon Explains Online Fitness Misinformation appeared first on BarBend.

Dr. Gabrielle Lyon Debunks Online Fitness Myths on The Mike O’Hearn Show

The Importance of Fact-Checking in the Online Fitness World

The internet has become a hub for fitness enthusiasts seeking advice, tips, and tricks to achieve their health goals. However, with the abundance of information available online, it’s crucial to distinguish between evidence-based facts and misleading myths. Dr. Gabrielle Lyon, a renowned expert in the field of nutrition and fitness, recently appeared on The Mike O’Hearn Show to debunk some of the most prevalent online fitness myths.

Myth #1: Carbohydrates Are the Enemy

One of the most common misconceptions in the fitness world is that carbohydrates are inherently bad for you and should be avoided at all costs. Dr. Lyon emphasized that this is simply not true. Carbohydrates are a crucial source of energy for our bodies, especially during intense workouts or endurance activities. The key is to choose complex carbohydrates like whole grains, fruits, and vegetables, which provide essential nutrients and fiber.

Myth #2: Lifting Weights Makes Women Bulky

Another persistent myth is that women who lift weights will automatically become bulky and masculine. Dr. Lyon explained that this belief stems from a misunderstanding of how muscle growth works. Women have lower levels of testosterone compared to men, making it much harder for them to develop large muscles. Instead, weightlifting can help women build strength, increase bone density, and improve overall body composition.

Myth #3: Fasting Is the Ultimate Weight Loss Solution

Fasting has gained popularity in recent years as a weight loss strategy, but Dr. Lyon cautioned against relying solely on this approach. While intermittent fasting can be a useful tool for some individuals, it is not a magic solution for everyone. Each person’s body is unique, and what works for one may not work for another. It’s essential to consider individual goals, health conditions, and consult with a healthcare professional before embarking on any fasting regimen.

Myth #4: Cardio Is the Best Way to Burn Fat

Cardiovascular exercise, such as running or cycling, is often associated with fat burning. However, Dr. Lyon clarified that while cardio can indeed contribute to calorie burning during the activity, it is not necessarily the most efficient way to burn fat in the long run. High-intensity interval training (HIIT) and strength training have been shown to increase metabolism and promote fat loss even after the workout is over. Incorporating a combination of cardio and strength training into your fitness routine is key for optimal results.

Myth #5: Supplements Are Essential for Fitness Success

The supplement industry is booming, with countless products promising to enhance performance and accelerate results. Dr. Lyon emphasized that while certain supplements can be beneficial, they are not a substitute for a well-rounded diet and proper training. The foundation of any fitness journey should be a balanced diet rich in whole foods, including lean proteins, fruits, vegetables, and healthy fats. Supplements should only be considered as an addition to an already solid foundation.

Separating Fact from Fiction

With the vast amount of information available online, it’s easy to get overwhelmed and misled. Dr. Gabrielle Lyon’s appearance on The Mike O’Hearn Show serves as a reminder to fact-check and critically evaluate the fitness advice we come across. Trustworthy sources, like Healthline, WebMD, CNN, Vice, Verywellfit, and Buzzfeed, can provide evidence-based information to guide individuals on their fitness journeys.

Remember, always consult with qualified professionals, such as registered dietitians, personal trainers, and healthcare providers, to ensure personalized guidance tailored to your specific needs and goals. By staying informed and relying on reputable sources, you can navigate the online fitness world with confidence and achieve sustainable results.