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The Gabby Reece Show

#345 You Can Improve at ANY Age! Women's Health, Nutrition & Fitness Expert Dr. Abbie Smith-Ryan

The Gabby Reece Show

Dear Media

Nutrition, Wellness, Performance, Fitness, Health, 197246, Society & Culture, Health & Fitness

4.8 • 954 Ratings

🗓️ 13 October 2025

⏱️ 92 minutes

🔗️ Recording | iTunes | RSS

🧾️ Download transcript

Summary

Dr. Abbie Smith-Ryan, PhD, a top expert in exercise science and women's body composition, joins Gabby Reece to discuss training smarter, not just harder. Learn about the science of creatine, protein, Omega-3s, fueling for performance, preventing injury, and effective resistance training for women at any age.

Dr. Smith-Ryan shares her compelling journey from a young Iowa athlete who found movement as an escape to becoming a dedicated researcher, motivated by her own experience with nine stress fractures due to under-fueling and over-training.

Don't miss this science-backed conversation that redefines women's performance, health, and how to fuel your body effectively!

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  • Dr. Smith-Ryan and Gabby Reece will go over:
  • Smart Training & Aging: Why movement offers continuous windows of improvement, and how to use data to train smarter to maintain body composition while training less.
  • Body Composition & Injury: Dr. Smith-Ryan details her personal connection to body composition research, having developed stress fractures when her body fat dropped to 15% because she wasn't properly fueling for her rigorous training.
  • The Science of Supplements: A deep dive into essential supplements for women's health and performance. Learn the benefits of increasing Creatine, Protein, and Omega-3 intake for fetal and brain development, especially during the perinatal phase.
  • Empowering Women: How to shift the perspective on exercise from purely weight management to empowerment and making small, incremental improvements.
  • Real-Life Workout: Dr. Smith-Ryan outlines a comprehensive resistance training workout she uses, which includes 3 sets of 10-15 repetitions with 60-90 seconds rest for exercises like leg press, bench press, lunges, and overhead press.

Future Vision: Hear about Dr. Smith-Ryan's long-term vision to create a research institute for women's training, dedicated to capturing data and optimizing female health.


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Transcript

Click on a timestamp to play from that location

0:00.0

Everyone asks about failures. I'm like, every day is an F in failure.

0:03.3

Not just breaking rules, but doing things you don't know how to do and putting yourself

0:07.8

in situations that are uncomfortable and hard because those are the only ways you can grow.

0:12.1

One of the most unsung parts of learning or working hard at something is I have this opportunity

0:19.0

to improve. Moving your body 20 30 40 50

0:23.1

you have opportunities to be stronger is my 70 year old self going to jump higher than my 20

0:28.3

year old self probably not but that doesn't mean I still won't have windows of improvement

0:32.5

that's what's so cool about the human body is whether you're very fit or you're unfit, you just start.

0:38.8

Hi, everyone. Welcome to the show. So today I'm joined by a friend of mine who also happens to be

0:43.8

one of the most respected minds in performance and physiology, Professor Abby Smith Ryan.

0:49.0

She's a real powerhouse. She's a powerhouse researcher out of the University of North Carolina,

0:53.5

where she leads groundbreaking clinical trials on body composition, metabolism,

0:58.6

women's health, and nutritional strategies for performance and recovery. Abby has this rare ability.

1:04.1

She can take the most complex science and make it immediately useful. So whether you're a high

1:08.9

level athlete, a weekend warrior, or just trying to

1:11.6

feel stronger and more energetic every day, she's at the forefront. She's at the forefront of

1:16.0

exercise physiology and applied nutrition, studying how factors like age are hormones and even

1:21.6

body type influence training and metabolic health. What I love about Abby, besides her as a human

1:27.2

being, is her blend of scientific rigor and genuine health. What I love about Abby, besides her as a human being, is her blend of

1:28.8

scientific rigor and genuine humanity. She's run dozens of clinical studies, published over

1:34.6

150 peer-reviewed papers, and still keeps her focus on helping people live better, move better,

1:41.0

and think smarter about their health. This conversation is going to challenge what you think

...

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