Fat Loss, Muscle Gains & Menopause: Science That Actually Works with Abbie Smith-Ryan PhD

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.