The Dr. Gabrielle Lyon Show

The Truth About Women’s Metabolism, Muscle & Fat Loss at Every Age | Abbie Smith-Ryan, PhD

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May 6, 2025
Dr. Abbie Smith-Ryan, a leading expert in exercise physiology and sports nutrition, joins the discussion to reveal how women can effectively navigate changes during perimenopause and postmenopause. She uncovers the benefits of high-intensity interval training (HIIT) for improving fitness and body composition. Topics include the impact of nutrition timing on recovery, the misconceptions surrounding weightlifting, and the importance of individualized training. Abbie also addresses hydration, under-fueling, and the unique metabolic challenges women face, all backed by research.
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INSIGHT

Body Changes in 30s-40s Women

  • Women experience big changes in body composition and health starting in their late 30s to 40s.
  • Understanding these changes is key to optimizing training and nutrition during perimenopause and beyond.
ADVICE

How to Start HIIT Safely

  • Begin HIIT with 5-6 bouts of 1 minute hard effort followed by 1 minute rest.
  • Adjust intensity relative to fitness and choose joint-friendly activities like biking or stairs.
INSIGHT

HIIT Improves Heart and Muscle

  • HIIT boosts VO2 max rapidly, a top cardiovascular health marker.
  • It improves muscle size and quality, especially with modes like biking placing load on specific muscles.
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