575: A woman's guide to metabolism, protein, & training smarter | Abbie Smith-Ryan, Ph.D.

“Women's needs are ever-evolving,” says Abbie Smith-Ryan, Ph.D.  Abbie Smith-Ryan, Ph.D., leading researcher in the field of metabolism, sport nutrition and exercise performance, joins us to discuss best practices for supplementation, proper nutrition, and training, plus: - Women’s unique needs for nutrition & performance (~2:48) - The role of nutrients (~4:45) - The importance of protein (~5:15) - Smith-Ryan’s approach to nutrition (~9:55)  - Supplementation (~11:30) - How to optimize body composition (~13:20) - Should women fast? (~17:30) - Caloric intake for women (~22:55) - Hydration (~27:15) - The benefits of creatine (~30:00) - How to train smarter (~35:30) - Heart rate zones & training (~37:40) - Injury and recovery (~43:00) - Recent research (~47:35) - Closing thoughts (~47:00) Referenced in the episode:  - Follow Smith-Ryan on Instagram (https://www.instagram.com/asmithryan/)  - Learn more about her work (https://asmithryan.com/)  - Research on pre-sleep feeding & recovery (DOI: 10.1080/15502783.2023.2236055)  - Research on body composition, physical activity, and menopause symptoms (DOI: 10.1097/GME.0000000000002334)  - Research on hormonal contraception and the menstrual cycle on recovery (DOI: 10.1519/JSC.0000000000004764)  We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: [email protected]. Learn more about your ad choices. Visit megaphone.fm/adchoices

“Number one, you have to lift heavy ,” says Vonda Wright, MD, MS.  Wright, renowned orthopedic surgeon, author, and speaker, joins us to explain what it truly takes to become “toned,” including the importance of protein, lifting heavy weights, and improving VO2 max levels, plus:  - The best way to do a body recomposition (~2:35) - The revolutionary time in women’s health (~6:50) - What to prioritize in your diet (~9:20) - How to build lean muscle mass (~12:30) - Weight lifting protocols (~14:00) - How much to rest when lifting (~20:40) - The importance of muscle for bone health (~22:25) - Cardiovascular health and HITT (~23:45) - High intensity sprint intervals (~25:00) - VO2 max training (~26:10) - What is the fragility line (~31:30) - The ultimate motivator (~35:40) - The power of creatine (~38:20) - The importance of hydration (~40:00) - Mobility & longevity (~43:30) - The effect of alcohol (~51:00) - Hormone replacement therapy (~54:00) - Final words of wisdom (~56:25) Referenced in the episode:  - Follow Dr. Wright online (https://www.instagram.com/drvondawright/?hl=en)  - Learn more about her work (https://www.drvondawright.com/)  - Check out her book (https://www.amazon.com/Fitness-After-40-Strong-Beyond/dp/081444900X)    We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: [email protected]. Learn more about your ad choices. Visit megaphone.fm/adchoices

“Sleep is a window into your physical and mental health,” explains Michael Breus, PhD.  Brues, a clinical psychologist and renowned sleep medicine expert, joins us to share the simple but transformative habits that can elevate your health. From aligning your sleep with your chronotype to achieving true hydration, plus: - The impact of daylight savings (~2:45) - Non-negotiables for great sleep (~6:38) - Lifestyle habits impacting sleep (~10:15) - Decision fatigue (~13:20) - Meal timing & alcohol (~16:20) - Water & hydration (~21:10) - The ultimate morning routine (~26:35) - The importance of sunlight (~27:25) - Why hydration matters for sleep (~29:00) - How to know if you are hydrated (~30:13) - The importance of breath (~31:45) - Sleep apnea (~34:50) - Nasal strips & mouth tape (~38:40) - Wearables (~43:00) - Overrated sleep trends (~47:05) - Minimum effective dose of sleep (~48:30) - Underrated sleep trends (~49:30) Referenced in the episode:  - Learn more about his work (https://sleepdoctor.com/)  - Follow @thesleepdoctor on Instagram  - Pick up his book (https://www.amazon.com/gp/product/0316576417O)  - Check out Happy Ring (https://www.happyring.com/)  - Breath better with Mute (https://mutesnoring.com/)  We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: [email protected]. Learn more about your ad choices. Visit megaphone.fm/adchoices

“It's the small things that bring us the most joy,” says Jessica Zweig  Zweig, serial entrepreneur, author, and leader in the spiritual community, shares powerful insights on how to unlock our most authentic and magnetic selves, plus much more: - Why rage is feminine (~2:15) - Practices to release emotions (~5:55) - The power of joy (~8:30) - Finding joy in everyday moments (~10:55) - Light and dark (~17:00) - Radical responsibility (~20:30) - What is the sister wound (~27:20) - The importance of female friendship (~29:00) - Jessica’s Nashville recommendations (~35:15) Referenced in the episode:  - Follow Jessica online (jessicazweig)  - Read her book, The Light Work  - Learn more about her work (https://jessicazweig.com/)  For mindbodygreen listeners, Vuori is offering 20% off your first purchase for new customers when you visit vuori.com/mbg. Enjoy free shipping on any U.S. orders over $75 and free returns. Exclusions apply. Visit the website for full terms and conditions. We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: [email protected]. Learn more about your ad choices. Visit megaphone.fm/adchoices

“We're filled with trillions of tiny timekeepers. Nearly every cell in your body has a clock,” explains Lynne Peeples.  Peeples, author, speaker, and journalist covering science, health, and the environment, joins us to delve into all things circadian rhythms. From sleep timing and jet lag to the profound effects of light, we cover it all, plus: - The science of circadian rhythm (~2:00) - The optimal routine for your circadian rhythm (~3:45) - Lynne’s research experience in a war bunker (~6:05)  - The need for natural light (~9:57) - The impact of different types of lighting (~11:45) - The role of location (~14:30) - Daylight savings (~15:35) - The history of alarm clocks (~16:55) - Tips for shift workers (~19:00) - 3 guidelines to optimize circadian rhythms (~22:15) - Sunflowers have an internal clock (~25:00) - Camping in Alaska (~27:00) - Genes and circadian rhythms (~28:45) - The future of circadian science (~33:10) - The importance of timing (~35:30)  - How to measure your circadian rhythm (~36:53) - Jet lag (~39:54)  - The most impactful practices (~45:00)  - Inequality of optimizing circadian rhythms (~46:55) Referenced in the episode:  - Follow Lynne online (https://www.instagram.com/lynne.peeples/)  - Learn more about her work (https://lynnepeeples.com/)  - Read her book (https://lynnepeeples.com/the-inner-clock/)  We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: [email protected]. Learn more about your ad choices. Visit megaphone.fm/adchoices

“Your skin is the first place you see your overall health and wellness,” says Teo Soleymani, M.D. Soleymani, double board-certified and fellowship trained Mohs micrographic, dermatologic and facial plastic and reconstructive surgeon, joins us to discuss everything you need to know about skin health–from preventing skin cancer and proper sun protection to improving skin appearance, plus:    - Soleymani’s training & focus (~2:07) - Soleymani’s approach to skin care (~3:40) - Genetics & skin health (~5:20) - The truth about sunscreen (~10:28) - Actionable tips for those with a family history of skin cancer (~12:23) - UV index & sun exposure (~15:03) - Lifestyle impacts of skin health (~19:42) - Inflammation and skin health (~20:30) - Seed oils & your skin (~23:55) - Gluten, dairy, & sugar (~32:00) - Treating skin damage (~36:15) - Lasers & resurfacing devices (~39:10) - Red light therapy (~43:48) - Noninvasive procedures (~45:45) - Wrinkles (~49:45) - Underrated & overrated treatments (~53:10) - Cutting edge research (~57:10) Referenced in the episode:  - Follow Soleymani on Instagram (teosoleymanimd) - Visit his clinic (https://www.californiadermatology.com/)  - Learn about sun powder (https://sunpowder.co/)  - Research on nicotinamide for skin cancer prevention (​​DOI: 10.1056/NEJMoa1506197)  - Research on nonablative fractional laser treatment (DOI: 10.1097/DSS.0000000000003672)  We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: [email protected]. Learn more about your ad choices. Visit megaphone.fm/adchoices

“Mitochondrial health is key to whole body health,” says Anurag Singh, M.D., Ph.D.   Singh, Chief Medical Officer at Timeline Nutrition and doctor of internal medicine, joins us to dive deep into the importance of mitochondrial health, the power of Urolithin A, and the impact of lifestyle, plus:  - What is mitochondrial dysfunction (~1:55) - Lifestyle factors impacting mitochondrial health (~3:35) - Exercise & fasting (~5:20) - Autophagy vs mitophagy (~6:18) - Environmental factors & mitochondrial health (~8:35) - Diet & nutrients (~9:40) - Urolithin A (~11:45) - Muscle health & Urolithin A (~17:55) - Recovery and resilience (~23:15) - Inflammation & Urolithin A (~28:55) - The future of mitochondrial research (~30:30) - Brain health & mitochondria (~34:50) - How to test mitochondrial health (~37:30) - Singh’s take home message (~40:35) Referenced in the episode:  - Follow Singh on LinkedIn (linkedin.com/in/asingh041)  - Check out Timeline Nutrition (https://www.timeline.com/)  - Learn more about his research (https://www.researchgate.net/profile/Anurag-Singh-89)  - Hallmarks of Aging (DOI: 10.1016/j.cell.2022.11.001)  We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: [email protected]. Learn more about your ad choices. Visit megaphone.fm/adchoices

“The future of women's sports medicine is multidisciplinary,” says Miho Tanaka, M.D., Ph.D. Miho Tanaka, M.D., Ph.D., orthopedic surgeon with a speciality in sports medicine, joins us to discuss injury prevention, stretching, and muscle balance, plus:  - How to prevent injury (~2:30) - Stretching (~4:42) - Increasing load without injury (~6:41) - Common risks of injury (~8:20) - ACL injuries (~10:50) - Muscle balance (~11:45) - Gender differences in injury (~15:37) - Sports and injury (~16:15) - Achilles injuries (~17:10) - Women in orthopedics and sports medicine (~21:15)  - Tanaka’s dream study (~24:55)  - Hormones and injury (~24:00) - Recovery (~30:30) - Treatment for female athletes (~31:54) - Recovery times (~33:43) - Nutrition for injury prevention and recovery (~37:20) - Tanaka’s recommendations (~38:33) - The future of sports medicine (~39:35) Referenced in the episode:  - Learn more about Tanaka (https://drmihotanaka.com/)  - Follow her on Instagram (mihotanakamd)  - Check out her research (https://drmihotanaka.com/research)  - Research on relaxin and ACL injuries (DOI: 10.1016/j.knee.2008.09.005)  - Research on oral contraceptives and ACL injury (DOI: 10.1016/j.arthro.2020.12.063)  Black Friday Sale: Save up to 30% + get a free gift with orders over $99! Use code DEALS at checkout: shop.mindbodygreen.com/discount/DEALS Don’t miss out on our BEST sale of the year—save from November 24th through December 3rd. We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: [email protected]. Learn more about your ad choices. Visit megaphone.fm/adchoices

“If we really want to fix anything in our life–we need to fix our circadian rhythms first,” says Kristen Holmes, Ph.D. Holmes, psycho-physiologist with a research focus on circadian rhythms, sleep, and resilience, joins us to dive deep into our circadian rhythms, the importance of light exposure, and how sleep impacts HRV, plus:  - Holmes’ background (~3:00) - Today’s women athletes (~9:30) - What is psycho-physiology (~10:30) - Influences on psycho-physiological states (~11:21) - The importance of our circadian rhythm (~14:59) - How to set your circadian rhythm (~17:00) - The impact of blue light (~20:18) - Sleep wake timing (~25:54)  - Gender differences (~29:34) - Sleep chronotypes (~30:24) - HRV (~32:09) - The importance of routines (~35:52)  - Traveling and routines (~38:29)  - Misaligned circadian rhythms (~40:09)   - Wearables (~43:19) - The current scientific space (~44:51)  - Zone 2 and women (~45:49)  - Holmes’ schedule (~48:54) - Lifestyle modifications (~49:29) - Strong women (~52:04) Referenced in the episode:  - Follow her on Instagram (kristen_holmes2126)  - Check out her LinkedIn (kristen-holmes)  - Boost your HRV with Eight Sleep (https://www.eightsleep.com/)  - mindbodygreen’s Strong Women  - Research on sleep timing and GPA (DOI: 10.1038/s41598-017-03171-4)  - Research by Kenneth Wright on sleep timing and artificial light (DOI: 10.1016/j.cub.2016.12.041)  - Connection Between Sleep and Psychological Well-Being in U.S. Army Soldiers (https://doi.org/10.1093/milmed/usad187)  For mindbodygreen listeners, Vuori is offering 20% off your first purchase for new customers when you visit vuori.com/mbg. Enjoy free shipping on any U.S. orders over $75 and free returns. Exclusions apply. Visit the website for full terms and conditions. We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: [email protected]. Learn more about your ad choices. Visit megaphone.fm/adchoices

“It's about symptoms and how you're doing and how you're feeling. It's not necessarily the number on the lab tests,” says Amy Killen, M.D. Amy Killen, M.D., a leading anti-aging and regenerative physician, joins us today to discuss science-backed methods to improve longevity, including stem cell therapies, hormone replacement, and more:  - Women’s longevity stack (~2:00) - Hormone health (~4:40) - Hormone replacement therapy (HRT) (~6:05) - Different types of HRT (~7:37) - Killen’s story (~9:07) - Stem cell therapy (~11:01) - Sexual health and stem cells (~17:00) - Nitric oxide (~18:10) - How to measure nitric oxide levels (~20:25) - Collagen and hyaluronic acid (~22:30) - Red light and PEMF (~23:36) - Killen’s daily routine (~25:15) - Overrated practices in wellness culture (~26:29) - Modern medicine for longevity benefits (~29:45) - Testosterone replacement therapy (TRT) for men (~33:20) - Popular therapies and treatments (~36:40) - The future of longevity and women’s health (~42:32) Referenced in the episode:  - Keep up with her @Dr.AmyBKillen (IG, FB, TikTok) - Follow her online (www.dramykillen.com)  - Check out her company (https://hopbox.life/)  - Learn more about her clinic (www.humanauthealth.com)   - Listen to Stacy Sims, Ph.D. on the mbg podcast episode #514  - Research on SGLT2 inhibitors (https://doi.org/10.1016/j.pcad.2023.10.003)  - Research on PCSK9 inhibitors (https://doi.org/10.1016/j.ajpc.2024.100701)  immy is a natural, effective solution to retune your immune system, while addressing inflammatory status and improving mental health and overall resilience.* Learn more about immy today at immy.co. *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. ​We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: [email protected]. Learn more about your ad choices. Visit megaphone.fm/adchoices