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

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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Find Lisa Smith-Batchen at:
• Website: dreamchaserevents.com
• Instagram: instagram.com/coachlisasmithbatchen
• Facebook: facebook.com/lisa.smithbatchen

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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.