In this episode, I’m joined by Dr. Abbie Smith-Ryan—one of the leading researchers in exercise physiology and women’s metabolism—to unpack the science of how women should be training through perimenopause, postmenopause, and beyond. We dive into the physiological changes that impact body composition, performance, and recovery—and how to adjust training and nutrition to match.We discuss:How high-intensity interval training (HIIT) improves VO₂ max, fat oxidation, and muscle quality in womenWhether fasted training helps or hurts, and why so many women are under-fueledWhat the science really says about lifting heavy and building muscle over 40Nutrient timing, rest intervals, and why sex-based differences in physiology matterWhat we still don’t know about hormone therapy, protein needs, and female-specific adaptationsIf you’re navigating training, muscle loss, or metabolic changes through midlife, this conversation will give you clarity, confidence, and evidence-based strategies you can actually use.Who is Dr. Abbie Smith-Ryan? Dr. Abbie Smith-Ryan is a leading expert in exercise physiology and sports nutrition, currently serving as Associate Chair for Research and Director of the Applied Physiology Lab at the University of North Carolina at Chapel Hill. Her research focuses on evidence-based exercise and nutrition strategies to improve body composition, cardiovascular health, and metabolic function—particularly in women, perimenopausal and postmenopausal populations, and those with obesity. She has authored over 200 peer-reviewed publications and led numerous NIH- and industry-funded clinical trials. Recognized as a top scientist in her field, Dr. Smith-Ryan is also a dedicated educator and mentor, passionate about translating science into actionable strategies that enhance health and performance.This episode is brought to you by: LMNT - Code DRLYON for a free LMNT Sample Pack! – https://drinklmnt.com/drlyonTimeline - For 10% OFF your order of Mitopure – https://timelinenutrition.com/LYONNeeded - Code DRLYON for 20% off your first order - https://thisisneeded.com Divi - Code DRLYON for 20% off your first order https://diviofficial.com/DRLYON Find Dr. Abbie Smith-Ryan at: Website - https://asmithryan.com/ Instagram - https://www.instagram.com/asmithryan/LinkedIn - https://www.linkedin.com/in/abbiesmithphd/Find me at:Instagram:@drgabriellelyon TikTok: @drgabriellelyonFacebook: facebook.com/doctorgabriellelyonYouTube: youtube.com/@DrGabrielleLyonX (Twitter): x.com/drgabriellelyonApply to become a patient – https://drgabriellelyon.com/new-patient-inquiry/Join my weekly newsletter –

Ask this episode

“What did the council decide on item 42?” — answered with the speaker and the moment.