Fat Loss, Muscle Gains & Menopause: Science That Actually Works with Abbie Smith-Ryan PhD
BETTER! Muscle, Metabolism, Meals, & Mindset in (Peri) Menopause with Dr. Stephanie Estima
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.
****************************
P.S. When you're ready, here are two ways Dr. Stephanie can help you:
Subscribe: The Mini Pause — My weekly newsletter packed with the most actionable, evidence-based tools for women 40+ to thrive in midlife.
Build Muscle: LIFT — My progressive strength training program designed for women in midlife. Form-focused, joint-friendly, and built for real results.
Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.
More description
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.
****************************
P.S. When you're ready, here are two ways Dr. Stephanie can help you:
Subscribe: The Mini Pause — My weekly newsletter packed with the most actionable, evidence-based tools for women 40+ to thrive in midlife.
Build Muscle: LIFT — My progressive strength training program designed for women in midlife. Form-focused, joint-friendly, and built for real results.
Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.
Listen elsewhere
Available Results
Generated results are saved to your library for reuse and search.