05 Jan 2026

2h 10m

#378 ‒ Women’s health and performance: how training, nutrition, and hormones interact across life stages | Abbie Smith-Ryan, Ph.D.

The Peter Attia Drive - Private Subscriber Feed (🔓 for Vijay Khakhria)

The podcast explores exercise and nutrition strategies tailored for women across their lifespan, with a focus on optimizing health and performance through different life stages. Abbie Smith-Ryan, an expert in exercise and sports science, discusses the importance of early exercise for bone and muscle health, and how menstruation impacts athletic performance, recovery, and mental health. Training and nutrition adjustments throughout the menstrual cycle are examined, along with the potential benefits of supplements like creatine and omega-3s. The conversation also covers exercise programming, nutrition, and training during pregnancy and postpartum, and the role of hormone therapy during perimenopause and menopause, emphasizing the need for women to advocate for their health using evidence-based approaches.

Outlines

Part 1: Foundations of Female Health

Part 2: Menstrual Cycle and Performance

Part 3: Hormonal Transitions and Perimenopause

Part 4: Training Protocols and Body Composition

Part 5: GLP-1s and Metabolic Health

Part 6: Pregnancy and Postpartum Care

Part 7: Sarcopenia and Metabolic Flexibility

Part 8: Advanced Training and Aging

Part 9: Advocacy and Long-term Wellness

Continue

Preview

How to Get Rich: Every EpisodeNaval

#378 ‒ Women’s health and performance: how training, nutrition, and hormones interact across life stages | Abbie Smith-Ryan, Ph.D.

The Peter Attia Drive - Private Subscriber Feed (🔓 for Vijay Khakhria)

Part 1: Foundations of Female Health

03:30Exercise as Medicine: Shaping Bone and Muscle Health in Young Girls

Exercise as Medicine: Shaping Bone and Muscle Health in Young Girls

05:01Menstruation, Nutrition, and Resistance Training for Young Female Athletes

Menstruation, Nutrition, and Resistance Training for Young Female Athletes

07:43The Impact of Intense Exercise on Delayed Menstruation and Bone Health

The Impact of Intense Exercise on Delayed Menstruation and Bone Health

09:53Adaptability and Training Adaptations in Young Female Athletes

Adaptability and Training Adaptations in Young Female Athletes

11:56Nutrition as Fuel: Prioritizing Adequate Calories and Carbohydrates for Young Women

Nutrition as Fuel: Prioritizing Adequate Calories and Carbohydrates for Young Women

Part 2: Menstrual Cycle and Performance

15:20Training Around the Menstrual Cycle: Recovery and Inflammation

Training Around the Menstrual Cycle: Recovery and Inflammation

17:35Training and Nutrition Strategies During the Follicular Phase

Training and Nutrition Strategies During the Follicular Phase

20:48Optimizing Performance During Ovulation and the Early Luteal Phase

Optimizing Performance During Ovulation and the Early Luteal Phase

23:13Managing Physiological and Emotional Changes During the Late Luteal Phase

Managing Physiological and Emotional Changes During the Late Luteal Phase

26:01Supplement Strategies: Creatine, Caffeine, and Managing Edema

Supplement Strategies: Creatine, Caffeine, and Managing Edema

27:56Protein Intake and Muscle Protein Synthesis During the Luteal Phase

Protein Intake and Muscle Protein Synthesis During the Luteal Phase

31:57Individualized Training Adjustments and the Importance of Self-Grace

Individualized Training Adjustments and the Importance of Self-Grace

Part 3: Hormonal Transitions and Perimenopause

33:30Empowering Women with Knowledge of Hormones and Mental Health

Empowering Women with Knowledge of Hormones and Mental Health

35:39Oral Contraceptives, Perimenopause, and Symptom-Driven Approaches

Oral Contraceptives, Perimenopause, and Symptom-Driven Approaches

37:13Measuring Hormones and the Importance of Lifestyle Changes in Perimenopause

Measuring Hormones and the Importance of Lifestyle Changes in Perimenopause

41:10Prioritizing Exercise and Addressing Mom Guilt in Perimenopause

Prioritizing Exercise and Addressing Mom Guilt in Perimenopause

Part 4: Training Protocols and Body Composition

43:47Volume vs. Intensity: Tailoring Exercise to Time Constraints

Volume vs. Intensity: Tailoring Exercise to Time Constraints

45:24Structuring a Three-Hour Weekly Exercise Routine for Midlife Women

Structuring a Three-Hour Weekly Exercise Routine for Midlife Women

47:55Resistance and Cardio Training: Balancing Intensity and Volume

Resistance and Cardio Training: Balancing Intensity and Volume

51:52Balancing Cardio and Resistance Training for Time-Constrained Individuals

Balancing Cardio and Resistance Training for Time-Constrained Individuals

53:33Setting Realistic Weight Loss Goals and Strategies for Body Recomposition

Setting Realistic Weight Loss Goals and Strategies for Body Recomposition

Part 5: GLP-1s and Metabolic Health

58:23Resistance Training and Protein Intake to Maintain Muscle Mass on GLP-1s

Resistance Training and Protein Intake to Maintain Muscle Mass on GLP-1s

1:00:07The Importance of Quality Nutrition and Measuring Body Composition on GLP-1s

The Importance of Quality Nutrition and Measuring Body Composition on GLP-1s

1:02:49Structuring Exercise Routines for Recomposition and Addressing Energy Levels

Structuring Exercise Routines for Recomposition and Addressing Energy Levels

1:04:52Sustainable Body Recomposition and the Importance of Long-Term Planning

Sustainable Body Recomposition and the Importance of Long-Term Planning

1:06:30Self-Quantification and Understanding Individual Set Points

Self-Quantification and Understanding Individual Set Points

Part 6: Pregnancy and Postpartum Care

1:08:16Nutrient Timing, Dietary Supplements, and the Importance of Science

Nutrient Timing, Dietary Supplements, and the Importance of Science

1:11:01Optimizing Nutrition and the Role of Dietary Supplements

Optimizing Nutrition and the Role of Dietary Supplements

1:12:40Body Composition Changes During and After Pregnancy

Body Composition Changes During and After Pregnancy

1:14:16Maintaining Body Composition and the Importance of Consistent Eating

Maintaining Body Composition and the Importance of Consistent Eating

1:15:25The Impact of Time-Restricted Feeding and the Importance of Caloric Surplus

The Impact of Time-Restricted Feeding and the Importance of Caloric Surplus

1:17:40Exercise and Nutrition During the Third Trimester and Pregnancy

Exercise and Nutrition During the Third Trimester and Pregnancy

1:19:14Postpartum Nutrition and the Importance of Exercise

Postpartum Nutrition and the Importance of Exercise

Part 7: Sarcopenia and Metabolic Flexibility

1:20:26Sarcopenia in Women and the Importance of Resistance Training

Sarcopenia in Women and the Importance of Resistance Training

1:22:24Muscle Quality Changes in Perimenopause and the Importance of Lifestyle

Muscle Quality Changes in Perimenopause and the Importance of Lifestyle

1:24:23Intracellular Fat Accumulation and Metabolic Flexibility