DR. GUNDRY PODCAST: GUT HEALTH, WEIGHT LOSS, AND NUTRITION

I'll bet you've never heard the word sarcopenia — but I promise you, it's happening to you right now. Starting around age 30, you begin quietly losing muscle mass, and here's the scary part: most of my patients never feel it happening until it's robbed them of the last 20 good years of their life. So today, I want to let you in on something I've learned after seeing patients six days a week for over 25 years: this kind of muscle loss is NOT a normal part of aging. I can prevent it, and so can you — at any age.
In this episode, I break down what I call the gut-muscle axis — how a leaky gut, beaten up by lectins, NSAIDs, and antibiotics, shrinks your protein-absorbing surface area from the size of a tennis court down to a ping-pong table. That's why I tell my patients the problem isn't that you need more protein as you get older. It's that you can't absorb the protein you're already eating. I'll also explain why I think of your muscles as the "customers" that insulin has to sell to, why 88% of overweight folks (and 50% of normal-weight folks) are insulin resistant, and why I'm so concerned about GLP-1 drugs like Ozempic — because up to 40% of the weight you lose on them is muscle, the one tissue you cannot afford to give up.
Plus, I'll show you how sealing your leaky gut blocks myostatins (the little compounds that keep your muscles from growing), why the real money is in your butt and thighs — not your "guns" — and the two free, do-it-at-home strength moves my old friend Jack LaLanne swore by, which you can knock out while you're brushing your teeth. Here's my take-home message, and I mean it: it is never too late to seal your gut and rebuild the muscle that matters most.
What I cover: sarcopenia, muscle loss and aging, leaky gut, gut health, insulin resistance, GLP-1 and Ozempic side effects, protein absorption, the gut-muscle axis, myostatin, strength training after 60, metabolic flexibility, frailty, healthspan, and longevity.
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Are we focusing on the wrong thing when it comes to protein and healthy aging?
In this episode, I break down fascinating new research from my friend Dr. Valter Longo that could change the way you think about protein, muscle, and longevity. The key may not be how many grams of protein you eat, but how much of one specific amino acid, methionine, you're getting.
I explain what the study found, why too much or too little methionine may matter, and how mTOR, IGF-1, GLP-1, and gut health fit into the picture. I’ll also share why I don't believe getting older automatically means you need to pile more animal protein onto your plate, and the protein sources I prefer for supporting strength while keeping longevity in mind.
If you're over 50 or 60, eating a high-protein diet, or simply want to stay strong as you age, this is a conversation you don't want to miss.
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We've all been taught that if it's a vegetable, it belongs on your plate.
In this episode, I walk you through five of the biggest offenders and what's actually happening in your gut when these foods show up on your plate.
Plus, learn the simple prep tricks that can make several of these foods safe again.
On this episode, you’ll learn:
Why Europeans called the tomato the "poison apple" — and the simple prep trick to make them safe again (01:19)
The science behind lectins and how they damage your gut (2:00)
The traditional charring-and-peeling method used to make peppers safe to eat (05:29)
Which vegetable tops the list as the nightshade you truly can't detoxify (08:17)
The simple trick to lower the blood sugar spike of white potatoes (09:37)
The real reason green beans and peas were never meant to be eaten in the quantities we consume them (10:46)
Why THIS bread might be one of the worst lectin bombs in your entire pantry (11:56)
The one word to look for on a pickle jar label that tells you whether it's actually helping or hurting your gut (12:20)
For full show notes and transcript: https://drgundry.com/are-nightshade veggies-bad-for-me
Thank you to our sponsors! Check them out:
Upgrade your gym shoes at peluva.com and use code GUNDRY for 10% off.
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I explain why high-quality formulas can cost more than what you’d find on a drugstore shelf, and walk you through specific ways to lower what you pay—including a subscription option that can save you up to 60% on certain products, plus a free My Account option that gives you more control over your orders and access to member-only pricing.
I also share a real example from my own patients about what can happen when you stop taking a formula that’s working—and why staying consistent can matter just as much as finding the right product in the first place.
Whether you’re new to Gundry MD or you’ve been taking a formula for years, I’ll give you a simple checklist to help make sure you’re getting the best deal available.
Get my FREE Yes/No Food List at GundryMD.com or DrGundry.com.
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Most people think more cardio is better for you. Run more, burn more, live longer, right?
Well, my guest today says that's backward. He's suffered from aching knees, a busted hip, and a he has a brand-new book to prove it.
Mark Sisson is a New York Times bestselling author and the co-founder of the barefoot shoe company Peluva. He was one of the very first people I read when I left heart surgery to become a nutritionist, and today he's back with his latest book, Born to Walk: The Broken Promises of the Running Boom and How to Slow Down and Get Healthy One Step at a Time.
We get into why walking may beat running for long-term health, the surprising way running can actually work against your weight loss, and why Mark and his son built Peluva.
This episode is going to change how you think about every single step you take.
For full show notes and transcript: https://drgundry.com/mark-sisson-born-to-walk
On this episode, you’ll learn:
How Mark Sisson went from three-time Runner's World cover model to falling apart with GERD, IBS, skin issues, and early arthritis (03:36)
Why you should only run if you have these 2 characteristics (06:42)
My unconventional prescription for living a longer life (10:01)
What “exercise snacking” is (and how it beats most workout routines) (16:13)
Why running too hard for too long actually stops you from burning fat (19:57)
The incredible story of how a man reversed his own type 2 diabetes with 2 simple steps (23:57)
Why more than 60% of marathon entrants today are overweight (25:43)
The life-long toll running has taken on my body (and what I do about it) (31:07)
How regular tennis shoes can be the culprit of most running injuries (32:39)
Learn about the design philosophy behind Mark’s barefoot shoes (41:09)
The one simple change that will do more for your health than any running program ever will (50:54)

Mark Sisson Resources
Mark’s Instagram
Peluva
Peluva’s Instagram
Marks Daily apple
Thank you to our sponsors! Check them out:
Get a quote today at Progressive.com.
Transform your sleep experience with Cozy Earth bedding. Go to cozyearth.com/gundry for 20% off.
For all your blue-light and EMF-blocking accessories, go to boncharge.com/GUNDRY and use the coupon code GUNDRY to save 15% off your entire order.
Upgrade your shoes at peluva.com and use code GUNDRY for 10% off plus a free copy of “Born to Walk:
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