-Dr. Abbie Smith-Ryan, PhD, a top expert in exercise science and women's body composition, joins Gabby Reece to discuss training smarter, not just harder. Learn about the science of creatine, protein, Omega-3s, fueling for performance, preventing injury, and effective resistance training for women at any age.
Dr. Smith-Ryan shares her compelling journey from a young Iowa athlete who found movement as an escape to becoming a dedicated researcher, motivated by her own experience with nine stress paul george fractures due to under-fueling and over-training.
Dr. Smith-Ryan and Gabby Reece will go over:
-Smart Training & Aging: Why movement offers continuous windows of improvement, and how to use data to train smarter to maintain body composition while training less.
-Body Composition & Injury: Dr. Smith-Ryan details her personal connection to body composition research, having developed stress fractures when her body fat dropped to 15% because she wasn't properly fueling for her rigorous training.
-The real estate market Science of Supplements: A deep dive into essential supplements for women's health and performance. Learn the benefits of increasing Creatine, Protein, and Omega-3 intake for fetal and brain development, especially during the perinatal phase.
-Empowering Women: How to shift the perspective on exercise from purely weight management to empowerment and making small, incremental improvements.
-Real-Life Workout: Dr. Smith-Ryan outlines a comprehensive resistance training workout she uses, which includes 3 sets of 10-15 repetitions with 60-90 seconds rest for exercises like leg press, bench press, lunges, and overhead press.
-Future Vision: Hear about Dr. Smith-Ryan's long-term vision to create a research institute for women's training, dedicated to capturing data and optimizing female health.
Don't miss this science-backed conversation that redefines women's performance, health, and how to fuel your body effectively!
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For more on Gabby
Instagram @GabbyReece:
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The Gabby Reece Show Podcast on YouTube:
00:00 - Meet Professor Abby Smith-Ryan
08:31 - From Runner to Body Composition Research
16:11 - Training for Healthspan and Bone
29:43 - Injury, Hormones, and Fueling Recovery
35:54 - My Personal Supplement Routine
42:30 - Downplaying Difficulty and Coping
52:15 - Recovery Methods and Non-Responders
57:33 - Practical Tips for Training & Protein
01:01:21 - Protein and Fasted vs. Fed Cardio
01:12:49 - Progressive Resistance Training Protocols
01:16:30 - Aging, Wisdom, and Learning from Failure
01:20:01 - Self-Care and Future Women's Health Vision
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