<p>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.</p><p>Episode Overview (timestamps are approximate):<br>(0:00) Intro/Teaser<br>(11:00) Nutrition for Body Recomposition<br>(22:00) Nutrient Timing Pre and Post Exercise<br>(32:00) Protein Intake for Women<br>(43:00) The Benefits of Inefficiencies<br>(48:00) Optimal Exercise Frequency and Variety<br>(56:00) Key Supplements for Women's Health<br>(1:05:00) Optimizing Perimenopause Nutrition & Recovery<br>(1:12:00) The “After Party” with Dr. Stephanie</p><p>Resources mentioned in this episode can be found at <a href="https://drstephanieestima.com/podcasts/ep418/" target="_blank">https://drstephanieestima.com/podcasts/ep418/</a></p><p>A huge thanks to our sponsors:</p><p><a href="https://timelinenutrition.com/better"><strong>TIMELINE</strong></a> - Improve energy at the cellular level with Mitopure. Save 10% at <a href="https://timelinenutrition.com/better">https://timelinenutrition.com/better</a> with code <strong>BETTER</strong>.</p><p><a href="https://m408xfp4.r.ca-central-1.awstrack.me/L0/https:%2F%2Fsend-link.email%2Fv1%2Fsmtp_email%2Fevent%2Fclicked%2Fmessage%2FeyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJtZXNzYWdlSWQiOiIzMnZBNzg2a0RENXdWdXc5ZU1jcCIsInVybCI6Imh0dHBzJTNBJTJGJTJGbGluay5tc2dzbmRyLmNvbSUyRmVtYWlsLXRyYWNraW5nJTJGYjMxYmU4M2I3MzAlM0Zjb250YWN0SWQlM0RXSG90V1RaUEdHN3NabWZwaFZndSIsImhvc3QiOiJodHRwczovL3NlbmQtbGluay5lbWFpbCIsImlhdCI6MTc0MDg5NTI3MzIwOH0.res_LZ_JR12q-w7vyBCUuumtVN1pyYH-flQFpMymsyg/1/010d01955571c2c4-01f4a271-2f4c-45a3-b949-93b392b38f79-000000/3uAWSkBX9R4W91Y2ST8utGlBYQk=200"><strong>ONESKIN</strong></a>  - Use the power of peptides for firmer, glowing skin. Save 15% at <a href="https://m408xfp4.r.ca-central-1.awstrack.me/L0/https:%2F%2Fsend-link.email%2Fv1%2Fsmtp_email%2Fevent%2Fclicked%2Fmessage%2FeyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJtZXNzYWdlSWQiOiIzMnZBNzg2a0RENXdWdXc5ZU1jcCIsInVybCI6Imh0dHBzJTNBJTJGJTJGbGluay5tc2dzbmRyLmNvbSUyRmVtYWlsLXRyYWNraW5nJTJGNjdhYzVlNGViY2IlM0Zjb250YWN0SWQlM0RXSG90V1RaUEdHN3NabWZwaFZndSIsImhvc3QiOiJodHRwczovL3NlbmQtbGluay5lbWFpbCIsImlhdCI6MTc0MDg5NTI3MzIwOH0.2WLprVmppw89lEQ0Z5PM_l-L-FoY7CS4aeHE_0ECNS0/1/010d01955571c2c4-01f4a271-2f4c-45a3-b949-93b392b38f79-000000/QkgKr1ttGpaoDy2Yz0qLWdLFI8k=200">https://oneskin.co/better</a> with code <strong>BETTER</strong>.</p><p><a href="https://lvluphealth.com/DRSTEPHANIE"><strong>LVLUP</strong></a> - 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 <a href="https://lvluphealth.com/DRSTEPHANIE">https://lvluphealth.com/DRSTEPHANIE</a> and use code <strong>DRSTEPHANIE</strong> for 15% off.</p><p><a href="https://bodybio.com/better"><strong>BODYBIO</strong></a> - Support your health with Fish Oil Plus. Great straight or in smoothies! Use code <strong>BETTER</strong> at <a href="https://bodybio.com/better">https://bodybio.com/better</a> for 15% off.</p>