575: A woman's guide to metabolism, protein, & training smarter | Abbie Smith-Ryan, Ph.D.

The mindbodygreen Podcast

mindbodygreen

Alternative Health, Health & Fitness

4.6 • 2.1K Ratings

🗓️ 12 January 2025

⏱️ 49 minutes

🔗️ Recording | iTunes | RSS

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Summary

“Women's needs are ever-evolving,” says Abbie Smith-Ryan, Ph.D. Abbie Smith-Ryan, Ph.D., leading researcher in the field of metabolism, sport nutrition and exercise performance, joins us to discuss best practices for supplementation, proper nutrition, and training, plus: - Women’s unique needs for nutrition & performance (~2:48) - The role of nutrients (~4:45) - The importance of protein (~5:15) - Smith-Ryan’s approach to nutrition (~9:55) - Supplementation (~11:30) - How to optimize body composition (~13:20) - Should women fast? (~17:30) - Caloric intake for women (~22:55) - Hydration (~27:15) - The benefits of creatine (~30:00) - How to train smarter (~35:30) - Heart rate zones & training (~37:40) - Injury and recovery (~43:00) - Recent research (~47:35) - Closing thoughts (~47:00) Referenced in the episode: - Follow Smith-Ryan on Instagram (https://www.instagram.com/asmithryan/) - Learn more about her work (https://asmithryan.com/) - Research on pre-sleep feeding & recovery (DOI: 10.1080/15502783.2023.2236055) - Research on body composition, physical activity, and menopause symptoms (DOI: 10.1097/GME.0000000000002334) - Research on hormonal contraception and the menstrual cycle on recovery (DOI: 10.1519/JSC.0000000000004764) We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: [email protected]. Learn more about your ad choices. Visit megaphone.fm/adchoices

Transcript

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0:00.0	Welcome to the My Buddy Green podcast. I'm Jason Wachab, founder and co-CEO of My Buddy Green, and your host.
0:07.3	This episode is created in partnership with the Toyota Crown family of vehicles. If there's one thing I know about the MBG
0:13.6	podcast community, it's that it's full of folks who are passionate about leveling up in all aspects of their lives.
0:20.4	From career climbers to folks who just
0:22.2	want to make an impact on the world around them, to people who just want to get the most out of life,
0:27.3	this audience is full of go-getters. Toyota makes cars that can help you get there, no matter
0:32.4	the goal or destination. The Toyota Crown family featuring the sedan insignia comes with the quality and reliability
0:39.2	Toyota is known for with a sophisticated look. Featuring next level interior details, both models include
0:45.3	heated and ventilated front seats, heated rear seats, and a heated steering wheel, and they both
0:50.4	provide a smooth ride with low noise, vibration, and harshness. The Toyota
0:55.2	Crown Family models' exteriors are sleek, stylish, and bold that stand out on the road. Learn more
1:01.0	at Toyota.com slash Toyota Crown Family. Again, that's Toyota.com slash Toyota Crown Family.
1:08.1	Toyota. Let's go places.
1:16.7	What if I told you that achieving your optimal health doesn't require endless hours at the gym or restrictive dieting? Today's guest, Dr. Abby Smith-Ryan,
1:22.9	is here to show us how to train smarter and fuel better. Dr. Smith-Ryne is a leading expert and researcher
1:29.1	in exercise science and nutrition whose mission is to simplify the science and empower women with
1:35.0	practical, effective tools for every stage of life. Abby's work out of her lab at the University
1:40.5	of North Carolina is innovating on a whole other level as she's contributed
1:44.4	165 peer-reviewed manuscripts. In today's show, we're diving deep into what women really need to know
1:51.3	about nutrition and training throughout their lives. Abby highlights why protein and micronutrients
1:56.5	are essential for women's health, how small changes like eating before workouts can optimize muscle
2:01.9	performance, and why strength training is the ultimate key to longevity. We'll also debunk common
	...

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