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

**Lisa Smith-Batchen** (0:00)
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.

**Dr. Gabrielle Lyon** (0:11)
You aren't just any ultra runner. 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?

**Lisa Smith-Batchen** (0:33)
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 and everything else that goes with it.

**Dr. Gabrielle Lyon** (0:46)
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 a fact, that will change the trajectory of their life.

**Lisa Smith-Batchen** (1:01)
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.

**Dr. Gabrielle Lyon** (1:15)
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?

**Lisa Smith-Batchen** (1:23)
Oh, boy, that is such a great question. It was humbling to realize that I...

**Dr. Gabrielle Lyon** (1:36)
Friends, I wanted to personally let you know that our next four-week, forever strong Foundations Challenge begins in July. This is back because you asked for it. This challenge is built around the same evidence-based, principled nutrition and training you've come to expect from us, along with, I'm very excited, updated content designed to help you build and preserve the one organ system, that one system that matters most for longevity, which is skeletal muscle.
We'll also be hosting live events throughout the challenge, including conversations with me, members of my nutrition team and trusted fitness professionals, who will help answer your questions and support your progress. What excites me most is not just the information, it's the community. Every challenge brings together people who are committed to taking ownership of their health, raising their standards, and investing in their future. Now, I look forward to working alongside you as we continue to build a stronger, healthier, and more resilient community, because man, it is up to you. And let's get to work.
Lisa Smith-Batchen, welcome to the show.

**Lisa Smith-Batchen** (2:56)
Thank you for having me.

**Dr. Gabrielle Lyon** (2:57)
I'm going to read your bio, and it is one that I've never read before. Are you ready? Lisa Smith-Batchen, one of the most decorated ultra endurance athletes in American history. First American female to win the marathon Dest's Sables, which is a 150-mile stage race through the Sahara.
Two-time winner and 10-time finisher of the Badwater Ultra Marathon.
And this, I think, has become very famous. It's 135 miles through Death Valley. This is the one that Goggins talks about. First female to complete the Badwater Quad, which is 584 miles. First and only person to run 50 miles in all 50 states in 62 days. You raised over a million dollars for orphans and clean water projects. You've been featured in Born to Run, which myself and my team were just talking about that book. And as a coach, you've trained athletes from first timers, which by the way, you did give me a little pep talk about how I should begin to think and set my sights to a ultra race and also elite ultra competitors. And you've been doing this for 40 plus years. You're known for your fusion of physical discipline, spiritual grounding and a fearless pursuit of purpose.

**Lisa Smith-Batchen** (4:24)
Wow, thank you.

**Dr. Gabrielle Lyon** (4:25)
You know, you and I were talking about being able to express the things that you've done. And by nature, you are a very humble human. And as we sit here in this conversation, you aren't just any ultra runner.
You are a first American female runner in multiple races. And in fact, your 66th birthday is approaching, which you may or may not be excited about. But, you know, when I asked you when your last ultra race was, it was February, that makes you incredibly unusual.

**Lisa Smith-Batchen** (5:02)
I didn't realize that.

**Dr. Gabrielle Lyon** (5:04)
I don't know anyone else that is, is it motivated? Is it the idea and the challenge of doing something hard? And I would even say at the time that you started this, that you couldn't go on the Internet and look up Badwater, who was running it, female training, female, other female endurance athletes. I mean, you were doing it before.