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.
Part 1: Foundations of Female Health Exercise as Medicine: Shaping Bone and Muscle Health in Young Girls
Menstruation, Nutrition, and Resistance Training for Young Female Athletes
The Impact of Intense Exercise on Delayed Menstruation and Bone Health
Adaptability and Training Adaptations in Young Female Athletes
Nutrition as Fuel: Prioritizing Adequate Calories and Carbohydrates for Young Women
Part 2: Menstrual Cycle and Performance Training Around the Menstrual Cycle: Recovery and Inflammation
Training and Nutrition Strategies During the Follicular Phase
Optimizing Performance During Ovulation and the Early Luteal Phase
Managing Physiological and Emotional Changes During the Late Luteal Phase
Supplement Strategies: Creatine, Caffeine, and Managing Edema
Protein Intake and Muscle Protein Synthesis During the Luteal Phase
Individualized Training Adjustments and the Importance of Self-Grace
Part 3: Hormonal Transitions and Perimenopause Empowering Women with Knowledge of Hormones and Mental Health
Oral Contraceptives, Perimenopause, and Symptom-Driven Approaches
Measuring Hormones and the Importance of Lifestyle Changes in Perimenopause
Prioritizing Exercise and Addressing Mom Guilt in Perimenopause
Part 4: Training Protocols and Body Composition Volume vs. Intensity: Tailoring Exercise to Time Constraints
Structuring a Three-Hour Weekly Exercise Routine for Midlife Women
Resistance and Cardio Training: Balancing Intensity and Volume
Balancing Cardio and Resistance Training for Time-Constrained Individuals
Setting Realistic Weight Loss Goals and Strategies for Body Recomposition
Part 5: GLP-1s and Metabolic Health Resistance Training and Protein Intake to Maintain Muscle Mass on GLP-1s
The Importance of Quality Nutrition and Measuring Body Composition on GLP-1s
Structuring Exercise Routines for Recomposition and Addressing Energy Levels
Sustainable Body Recomposition and the Importance of Long-Term Planning
Self-Quantification and Understanding Individual Set Points
Part 6: Pregnancy and Postpartum Care Nutrient Timing, Dietary Supplements, and the Importance of Science
Optimizing Nutrition and the Role of Dietary Supplements
Body Composition Changes During and After Pregnancy
Maintaining Body Composition and the Importance of Consistent Eating
The Impact of Time-Restricted Feeding and the Importance of Caloric Surplus
Exercise and Nutrition During the Third Trimester and Pregnancy
Postpartum Nutrition and the Importance of Exercise
Part 7: Sarcopenia and Metabolic Flexibility Sarcopenia in Women and the Importance of Resistance Training
Muscle Quality Changes in Perimenopause and the Importance of Lifestyle
Intracellular Fat Accumulation and Metabolic Flexibility
Exercise and Metabolic Flexibility in Perimenopause
Protein Intake and Metabolic Flexibility Post-Exercise
Measuring Metabolic Flexibility and the Impact of Hormones
The Role of Lifestyle Changes and Hormone Therapy
Optimizing Training and the Importance of Protein
Part 8: Advanced Training and Aging Key Questions in Women's Health: GLP-1s and Hormone Therapy
The Importance of Training Specificity and Common Sense
The Responsibility of Using GLP-1s and Making Deliberate Changes
Misconceptions About Women's Training and the Importance of Individuality
Applying Strength and Conditioning Research to Women's Training
Muscle Fiber Types and Neuromuscular Aging
The Importance of Power and Preventing Falls
Joint Pain and Central Fatigue in Midlife Women
It's Never Too Late to Start Exercising
Starting a Routine for a 70-Year-Old Woman
Designing a Total Body Program for Older Adults
Testing Core Stability and Grip Strength
Submaximal Efforts and the Lift More Study
Part 9: Advocacy and Long-term Wellness The Impact of Exercise on Mental Health
Avoiding Black and White Thinking and Empowering Women
High Hamstring Injuries and Pregnancy
ACL Injuries and Muscle Tendon Stiffness
Hormone Loss and Inflammation
Creatine and the Midlife Space
Advocating for Women's Health
The Importance of Finding Competent Doctors
Optimizing Training and the Importance of Intensity
Maintenance and the Importance of Avoiding Injuries
The Importance of Exercise and Finding Your Way to It
The Nuance Around Training and Understanding the Line
The Importance of Resistance Training
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