Abbie Smith-Ryan PhD, an expert in exercise and nutritional strategies for women’s health, especially during perimenopause, menopause and obesity, discusses evidence-based methods to accelerate fat loss, increase muscle mass, and improve well-being and longevity for women. Topics include accurate body composition measurement, the role of protein and fibre, optimizing pre- and post-exercise fueling, metabolic adaptation, and supplements like Omega-3s, vitamin D, magnesium, and creatine. Dr. Smith-Ryan also stresses consistent, varied exercise routines and mental and physical recovery.
Episode Overview (timestamps are approximate):
(0:00) Intro/Teaser
(11:00) Nutrition for Body Recomposition
(22:00) Nutrient Timing Pre and Post Exercise
(32:00) Protein Intake for Women
(43:00) The Benefits of Inefficiencies
(48:00) Optimal Exercise Frequency and Variety
(56:00) Key Supplements for Women's Health
(1:05:00) Optimizing Perimenopause Nutrition & Recovery
(1:12:00) The “After Party” with Dr. Stephanie
Resources mentioned in this episode can be found at https://drstephanieestima.com/podcasts/ep418/
A huge thanks to our sponsors:
TIMELINE - Improve energy at the cellular level with Mitopure. Save 10% at https://timelinenutrition.com/better with code BETTER.
ONESKIN - Use the power of peptides for firmer, glowing skin. Save 15% at https://oneskin.co/better with code BETTER.
LVLUP - Midlife hormonal changes can wreak havoc on your gut health. Ultimate GI Repair combines powerful gut-healing peptides BPC-157, Larazotide Acetate and KPV with gut-nourishing naturals like Zinc L-Caronsine, EMIQ, Quercetin and Tributyrin to soothe your changing digestion. To learn more, visit https://lvluphealth.com/DRSTEPHANIE and use code DRSTEPHANIE for 15% off.
BODYBIO - Support your health with Fish Oil Plus. Great straight or in smoothies! Use code BETTER at https://bodybio.com/better for 15% off.
Popular Podcasts
Stuff You Should Know
If you've ever wanted to know about champagne, satanism, the Stonewall Uprising, chaos theory, LSD, El Nino, true crime and Rosa Parks, then look no further. Josh and Chuck have you covered.
Dateline NBC
Current and classic episodes, featuring compelling true-crime mysteries, powerful documentaries and in-depth investigations. Follow now to get the latest episodes of Dateline NBC completely free, or subscribe to Dateline Premium for ad-free listening and exclusive bonus content: DatelinePremium.com
New Heights with Jason & Travis Kelce
Football’s funniest family duo — Jason Kelce of the Philadelphia Eagles and Travis Kelce of the Kansas City Chiefs — team up to provide next-level access to life in the league as it unfolds. The two brothers and Super Bowl champions drop weekly insights about the weekly slate of games and share their INSIDE perspectives on trending NFL news and sports headlines. They also endlessly rag on each other as brothers do, chat the latest in pop culture and welcome some very popular and well-known friends to chat with them. Check out new episodes every Wednesday. Follow New Heights on the Wondery App, YouTube or wherever you get your podcasts. You can listen to new episodes early and ad-free, and get exclusive content on Wondery+. Join Wondery+ in the Wondery App, Apple Podcasts or Spotify. And join our new membership for a unique fan experience by going to the New Heights YouTube channel now!