Barbell Shrugged

[Menopause] Exercise and Nutrition Tips for Menopausal Women w/ Dr. Abbie Smith-Ryan, Anders Varner, and Dr Andy Galpin #690

Apr 12, 2023

59:21

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Dr. Abbie Smith-Ryan discusses exercise, nutrition, and supplementation considerations during menopause. Topics include myths and misconceptions, supporting the body, importance of strength training, strategies for managing weight, and the role of nutrition in bone health. Menopause doesn't have to mean a decline in health.

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Quick takeaways

Exercise and proper nutrition are crucial for maintaining overall health and well-being during menopause.

Resistance training and consuming enough protein are essential for supporting body composition and preventing weight gain during menopause.

Nutrient timing and specific supplements can aid in injury recovery and support optimal performance for women going through menopause.

Deep dives

The Importance of Understanding Menopause for Women's Health

In this podcast episode, Dr. Abby Smith-Ryan discusses the importance of understanding menopause for women's health. Menopause is a significant life stage that can last up to 10 years, and it is characterized by hormonal changes and unpredictable symptoms. Dr. Smith-Ryan emphasizes the need for women to prioritize their health during this transition and debunk the misconceptions that menopause has to be a negative experience. She recommends lifestyle changes such as exercise, proper nutrition, and supplementation to support body composition, prevent weight gain, and support bone density. Additionally, she highlights the importance of addressing cognitive health and stress management during this phase.

Introduction

3min

Physiology, Hormonal Changes, and Strategies for Menopausal Women

5min

Health Practices for Menopausal Women

2min

Training and Nutrition for Perimenopausal Women

16min

Understanding Testosterone Levels in Women

14min

Collagen and Whey Protein Supplementation for Women Recovering from Surgery

2min

The Benefits of HMB as a Muscle Building Supplement

17min

In today’s episode of Barbell Shrugged we chat with Dr. Abbie Smith-Ryan from the University of North Carolina at Chapel Hill to discuss training, nutrition, and supplementation considerations during menopause.

Menopause is a natural transition in a woman's life, but it can come with many changes to the body, including hormonal fluctuations, changes in metabolism, and changes to bone density. In this podcast, we'll be discussing exercise, nutrition, and training tips for women in different stages of menopause.

Exercise and nutrition myths and misconceptions for women in different stages of menopause
Supporting the body through exercise and nutrition during menopause
The importance of strength training and weight-bearing exercises for bone health during menopause
Strategies for managing weight and maintaining overall health during menopause
The role of nutrition in supporting bone health during menopause, including specific nutrients to focus on.

Menopause is a natural transition in a woman's life, but it doesn't have to mean a decline in health and wellness. By prioritizing exercise, nutrition, and training, women in all stages of menopause can maintain their overall health and well-being.

Dr. Abbie Smith-Ryan is an exercise scientist who specializes in sport nutrition and metabolism, and is currently a Professor and Director of the Applied Physiology Laboratory at the University of North Carolina at Chapel Hill. She has published numerous research articles in scientific journals, and has received several awards for her work, including the 2013 President's Council on Fitness, Sports and Nutrition Community Leadership Award.

Dr. Smith-Ryan is also a certified strength and conditioning specialist (CSCS) and a registered dietitian nutritionist (RDN), and has worked with various sports teams and individual athletes to optimize their nutrition and training. She is a member of several professional organizations, including the American College of Sports Medicine, the National Strength and Conditioning Association, and the Academy of Nutrition and Dietetics.

To learn more, please go to https://rapidhealthreport.com

Connect with our guests:

Dr. Abbie Smith Ryan on Instagram

Dr. Andy Galpin on Instagram

Anders Varner on Instagram

Doug Larson on Instagram