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The Dr. Gabrielle Lyon Show

Why Strength Beats Cardio After 50: Muscle, Longevity & Bone Density - Lisa Smith-Batchen

6/23/20261 hr 23 min

You might think more cardio is the key to aging well but Lisa Smith-Batchen, who has run 135 miles through Death Valley ten times, says it's strength that actually carries you through the decades.

In this episode, Dr. Gabrielle Lyon sits down with Lisa Smith-Batchen, one of the most decorated ultra-endurance athletes in American history and a 10-time Badwater 135 finisher, to discuss:

  • Why being strong matters more than being fast and why "it's not the running that helps me run, it's being strong"
  • The first movement everyone should train at any age: sit to stand, followed by squats, wall sits, lunges, and pushups
  • Why cutting protein after 60 backfires, and why Lisa fuels on roughly 80% protein calories during races
  • How to start lifting late, her 85-year-old client went from 5-pound weights to 230-pound farmer carries
  • The fall that ended her father's life, and why "pick your feet up" became her mission for aging athletes

You'll walk away with a clear, muscle-first blueprint for staying strong, mobile, and independent for life — and the motivation to start today instead of waiting for another Monday.

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Chapters

00:00 - Introduction

02:10 - From marathon to the Badwater 135

05:31 - The first race and learning the hard way

06:41 - Inside the pain cave

13:46 - Why she went back ten times

16:51 - Bonking, hydration, and what changed

21:12 - Finding your why

28:04 - Running for something greater

33:25 - Strong over fast: the real secret

35:59 - The lifting myths men and women believe

44:13 - Where a beginner should start

47:02 - Sit to stand: the non-negotiable move

48:56 - The habit that killed her father

51:11 - Why falls are so devastating

54:14 - The danger of low-protein advice for older adults

59:00 - Stop waiting for Monday

01:01:37 - Fueling: protein, sodium, and calories per hour

01:13:01 - Why a DNF isn't failure

01:18:13 - Unfinished business and the right choice

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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.

Clips

Father’s Fall, Lifelong Mission
Thrown Into Badwater
Protein Over Carbs Debate
Redefining The Pain Cave
One Body, No Trade-Ins
DNF Becomes A Win

Transcript preview

First 90 seconds

  1. Lisa Smith-Batchen· Guest0:00

    The longevity of running. You have to start when you're young, or by the time you are my age, it's hard to catch up.

  2. Gabrielle Lyon· Host0:09

    You aren't just any ultra runner. [laughs] You are a first American female runner in multiple races. That makes you incredibly unusual. How do you begin to think about putting together both nutrition and training for them who's just starting out?

  3. Lisa Smith-Batchen· Guest0:33

    You have everything in your power to try your best to get to the starting line, you know, and getting to the starting line is half the battle, along with your nutrition and strength work and everything else that goes with it.

  4. Gabrielle Lyon· Host0:46

    All this information that was being said, for example, reduce your protein intake. That may be okay if you're younger, but if a 60-year-old is hearing reduce your protein intake, the magnitude of effect, that will f- change the trajectory of their life.

  5. Lisa Smith-Batchen· Guest1:00

    Protein is my main source, and I am concerned about youth with all carbs, all carbs, you know, back to running hundreds with only carbs and, you know, that never worked for me.

  6. Gabrielle Lyon· Host1:15

    Your 66th birthday is approaching, which you may or may not be excited about, but what are some of the things that you've seen change with age?

  7. Lisa Smith-Batchen· Guest1:23

    Oh, boy, that is such a great question. It was humbling to realize that I...

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