Five voices, one table, no filter. Proof of Practice brings together pro athlete Gabby Reece, Dr. Abbie Smith-Ryan, Dr. Gabrielle Lyon, Dr. Stacy Sims, and tech leader Amber Taylor for the kind of conversation that usually only happens after the conference ends - honest, sharp, and grounded in both lived experience and real science.
Each episode explores the intersection of health, performance, and longevity through a lens that centers women without excluding anyone. From hormones to strength, sleep science to mental resilience, nutrition to biometric tech, the trio covers what's actually working, what's overhyped, and what the research says versus what culture tells us.
Guests span sport, medicine, nutrition, research, mental health, and beyond. This isn't a podcast that makes you feel bad for not doing enough. It's a table where smart people come to get real, get informed, and get inspired.
BPC-157, NAD, and the Truth the Wellness Industry Isn't Telling | Dr. Rachele Pojednic
Monday, June 8, 2026 • Duration 55:14
In this episode, we sit down with Dr. Rachele Pojednic, PhD, Chief Science Officer at Restore Hyper Wellness and faculty at Stanford Lifestyle Medicine, to cut through the noise on one of the most talked-about topics in women’s wellness: peptides and NAD. Dr. Pojednic pulls back the curtain on what peptides actually are, why most of the ones being sold online right now have almost no human data behind them, and the very real risks of buying from the gray market. She also explains why NAD IV drips are largely a waste of money (and sometimes genuinely miserable), what the research actually supports for longevity, and why BPC-157 sits at the top of her study list. The conversation ends with a grounding reminder that none of these therapies will move the needle if the foundational behaviors are not already in place.
WHAT WE EXPLORE
* What peptides actually are and why GLP-1 drugs are technically peptides
* BPC-157, growth hormone secretagogues, and the peptides women are hearing about most
* Why almost no human clinical data exists for the peptides flooding the wellness market right now
* The gray market problem: what you are really buying when you order peptides online
* Why NAD IV drips may make you feel awful and what actually works instead
* NR vs. NMN: the right dose, the right form, and what the research actually says
* Why supplement stacking can work against you (and sometimes make things worse)
* GLP-1 drugs at microdose: could they be the longevity therapy of the future?
* The foundational behaviors that determine whether any of this matters at all
* How citizen science models are changing the way longevity research gets done
ABOUT DR. RACHELE POJEDNIC
Dr. Rachele Pojednic, PhD, EdM, FACSM, is a nutrition and exercise scientist, Chief Science Officer at Restore Hyper Wellness, and Director of Education at Stanford Lifestyle Medicine. She holds a PhD in Biochemical and Molecular Nutrition and Exercise Physiology from Tufts University and completed her postdoctoral fellowship at Harvard Medical School. Dr. Pojednic is one of a rare breed of researchers who operates across both academic and industry settings, using her position to conduct IRB-approved studies on the real-world therapies people are actually using, including peptides, NAD, and GLP-1 compounds.
* 01:26 GLP-1 Is a Peptide: What Most People Don’t Realize
* 03:28 What Compounding Pharmacies Are and Why They Matter
* 05:45 Every Peptide Women Are Talking About Right Now
* 08:00 The Hard Truth: Almost No Human Data Exists
* 11:00 How Peptides Are Actually Sold Online (It’s Sketchy)
* 13:49 Dr. Pojednic Ordered a Peptide from Reddit. Here’s What Arrived.
* 16:07 Why Buying Gray Market Peptides Is Riskier Than You Think
* 18:06 Growth Hormone Peptides: The One Class That Worries Her Most
* 22:00 How She Studies Therapies the FDA Won’t Let Academics Touch
* 28:35 NAD IV Drips Make You Sick Because NAD Lives Inside the Cell
* 33:00 Why NR and NMN Work When IV NAD Doesn’t
* 37:00 NAD Starts Declining at 30, Not 65: Why That Changes Everything
* 44:42 Why Stacking Supplements Can Actually Make Them Work Against You
* 47:10 The Two Peptides with the Most Real-World Promise
* 49:22 Peptides Won’t Work If You Skip the Basics
ABOUT THE PROOF OF PRACTICE
The Proof of Practice: Where Science Meets Practice
Hosted by five of the most respected names in women’s health: Dr. Abbie Smith-Ryan, Amber Taylor, Gabby Reece, Dr. Gabrielle Lyon, and Dr. Stacy Sims, this show exists because women have been studied less, treated as afterthoughts, and given advice built for men. We’re changing that.
Every episode brings evidence-based, experience-backed conversations on strength, metabolism, hormones, longevity, and performance: for women, by women who’ve dedicated their careers to getting it right. No trends. No shortcuts. Just the proof that practice works.
–
JOIN THE PROOF OF PRACTICE COMMUNITY
The conversation doesn’t stop when the episode does.
📷 Follow us for evidence-based clips and the kind of content that makes you feel less alone in what you’re going through. This is where the conversation stays alive.
💌 Some things deserve more space than an episode allows. Join us on Substack for deeper dives, exclusive resources, and the nuance that actually helps you make sense of your health, not just follow a trend.
🎧 If this episode moved you, challenged you, or gave you something you needed to hear, there’s more where that came from. Subscribe so you never have to go looking. Every new conversation lands straight in your feed, ready when you are.
This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit proofpractice.substack.com
Women Over 40: The Strength Training Plan for Muscle, Brain Health & Longevity | The Proof of Practice
Monday, June 1, 2026 • Duration 50:35
This episode breaks down what exercise actually does for women, from the hormonal quirks wearables miss to exactly how heavy you need to lift, at any age, to stay strong for life.
Dr. Abbie Smith-Ryan, Dr. Stacy Sims, Dr. Gabrielle Lyon, Gabby Reece, and Amber Taylor dig into one of the most searched and most misunderstood topics in women’s health: exercise. They tackle the wearables problem head-on, explaining why HRV algorithms were designed around male physiology and how hormonal shifts through the menstrual cycle and menopause distort the data.
WHAT WE EXPLORE
* Why fitness tracker algorithms are not built for women’s physiology
* How HRV readings shift with progesterone and why that does not mean you are under-recovered
* Hormone replacement therapy and body composition: what it can and cannot do
* The minimum effective exercise dose to avoid losing ground as you age
* How to define heavy lifting relative to your training age, not a fixed number
* Resistance training and brain health: why lifting heavy protects against dementia and cognitive decline
* Reps in reserve: the practical tool for loading smarter on any given day
* Why walking alone is not enough to maintain muscle mass after 40
* The community factor: why training with others changes how hard you push
* Strength training for kids and teens: debunking the growth plate myth
Timestamps
* 00:00 Introduction: The Exercise Episode and Why the Science Has Missed Women
* 01:10 Wearables and Women: What Your Fitness Tracker Is Getting Wrong
* 03:00 HRV, Hormones, and Why Your Whoop Thinks You Are Not Recovered
* 06:20 Hormone Replacement Therapy and Body Composition: What It Does and Does Not Do
This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit
Why Women Are Twice as Likely to Get Alzheimer's and What To Do About It | Sandy Gleysteen
Monday, May 25, 2026 • Duration 52:32
Sandy Gleysteen, award-winning journalist turned Alzheimer’s advocate and Chief Communications Officer at the Women’s Alzheimer’s Movement (WAM), joins us to unpack why women bear a disproportionate share of Alzheimer’s risk and what can actually be done about it. The conversation covers the critical role of estrogen as a neuroprotector, the window of opportunity around perimenopause and HRT, and the surprising finding that up to 50% of Alzheimer’s cases may be preventable through lifestyle.
WHAT WE EXPLORE
* Why two-thirds of Alzheimer’s cases are women, and the estrogen connection
* Perimenopause as a critical window for brain protection and HRT timing
* Up to 50% of Alzheimer’s cases may be preventable with lifestyle changes
* Exercise and nutrition as first-line defenses against cognitive decline
* How poor sleep allows amyloid plaques to build up in the brain
* Why loneliness is as damaging to brain health as smoking two packs a day
* The APOE4 gene test: should you get tested, and what to do with results
* Creatine for women: brain and body benefits that outpace the research on men
* Statins, cholesterol, and a critical open question no one is answering yet
* Practical caregiving strategies when someone you love has dementia
ABOUT DR SANDY GLEYSTEEN:
Sandy Gleysteen spent decades as an Emmy Award-winning television producer at NBC and CBS, partnering with Maria Shriver on some of the most significant women’s journalism of a generation. After witnessing multiple family members navigate memory loss, she earned a Master’s in Gerontology from USC at age 67 and pivoted her career entirely to brain health advocacy. She now serves as Chief Communications Officer at the Women’s Alzheimer’s Movement, co-founded by Maria Shriver, and plays a central role in expanding WAM’s research grant program and the Women’s Alzheimer’s Prevention Center at Cleveland Clinic.
This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit
Body Composition, Muscle & Hormones: The Gap Between Research and What Actually Works | Proof of Practice
Monday, May 18, 2026 • Duration 48:40
Dr. Stacy Sims, Dr. Gabrielle Lyon, Dr. Abbie Smith-Ryan, Gabby Reece, and Amber Taylor dive into one of the most urgent conversations in women’s health: how to make sense of body composition data, build muscle that actually matters, and navigate the exploding landscape of hormone replacement therapy. They challenge the idea that you need expensive testing or hours in the gym to make meaningful progress, revealing that simple bodyweight circuits, walking, and two resistance sessions a week produced real results in perimenopausal women.The conversation gets candid about HRT delivery methods, including a clear consensus against pellets, and a practical breakdown of what hormone bloodwork every woman should get at baseline. This is the episode you will want to send to every woman in your life who is tired of one-size-fits-all advice.
WHAT WE EXPLORE
* What a DEXA scan actually measures (and what it misses about your muscle)
* Visceral fat vs. body fat: why the distinction matters for metabolic health
* Body composition tracking tools for women who cannot access a DEXA
* How perimenopausal women lost body fat with just walking and bodyweight training
* Strength training for beginners: why you do not need a gym or heavy weights
* 15-minute workouts that actually move the needle for busy women
* How to navigate conflicting health research without losing your mind
* Menopause hormone therapy: patches, pellets, injections, and what the experts actually use
* The exact hormone panel every woman should get before starting HRT
* Why taking personal ownership of your health is the ultimate non-negotiable
Timestamps:
* 00:00 Why Women’s Health Research Has Failed (And What’s Changing)
* 01:10 What DEXA Scans Actually Measure — And What They Miss
This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit
Stanford Doctor: Why Active Women & Female Athletes Are Damaging Their Bone Health
Monday, May 11, 2026 • Duration 42:47
Bone health for female athletes is one of the most under-discussed topics in women's health, and what you don't know right now could follow you all the way into perimenopause.
Dr. Emily Kraus, Sports Medicine Physician and Director of the FASTR (Female Athlete Science and Translational Research) program at Stanford University, joins us to dig into one of the most overlooked areas of women's health: bone density, bone stress injuries, and the hidden epidemic of Relative Energy Deficiency in Sport (RED-S). Dr. Kraus breaks down exactly why female athletes are at disproportionately high risk for bone stress injuries and how under-fueling, even when unintentional, can trigger hormonal suppression, menstrual cycle dysfunction, and long-term skeletal consequences.
The conversation spans everything from iron deficiency and foot strike hemolysis to the surprising relationship between estrogen, strength training, and bone building across the lifespan. If you think bone health is only a concern after menopause, this episode will completely reframe how you think about your body at every age.
What we explore:
- What RED-S is and why it affects far more women than anyone is diagnosing
- Why female athletes are at higher risk for stress fractures than male athletes
- The silent signs of under-fueling that appear long before you lose your period
- Fasted training and young female athletes: why skipping breakfast is not neutral
- Iron deficiency in active women: how to test it, which form to take, and why runners are especially vulnerable
- Jumping vs. running for bone health, and how to ease into plyometrics safely
- How perimenopause accelerates bone loss and what you can actually do about it
- Why hormonal contraception can mask RED-S and complicate the clinical picture
- Estrogen and bone health: the case for transdermal estrogen in certain athletes
- Strength training for bone density: why muscle quality matters just as much as bone density scores
This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit
How Much Protein Women Actually Need (Not the Official Guidelines) | Proof of Practice
Monday, July 6, 2026 • Duration 46:00
Dr. Gabrielle Lyon, Dr. Stacy Sims, Dr. Abbie Smith-Ryan, Gabby Reece, and Amber Taylor build a practical, protein-forward nutrition framework rooted in the idea that muscle is the organ of longevity. They challenge outdated protein guidelines, break down protein quality, and cover the real-world barriers women face in actually hitting their targets, from fasted training and meal timing to snacking habits, carb strategy, and the underrated role of culture and liquid calories in derailing progress.
WHAT WE EXPLORE
* Muscle as the medical anchor: heart disease, PCOS, fertility, and sexual function
* The sarcopenia epidemic and the role of GLP-1s, sedentary behavior, and low-protein diets
* Muscle quality vs. muscle mass: why intramuscular fat may matter than body fat percentage
* “Skinny fat” risk: why lean women can still have critically low muscle
* Compound movement basics: frequency, load, and whole-body training structure
* Protein targets: the 100g minimum, 1.6g/kg baseline, and meal timing
* Why the 30/30/30 protein model may be leaving women under-fueled
* Blood flow restriction: building muscle and staying active through injury
* New perimenopause research: meaningful muscle gain in just 6 weeks
* Strength training for cognition, mood, and resilience in midlife
Timestamps
* 00:00 Why Nutrition Is the Most Contested Topic in Women’s Health
* 01:37 How to Adjust Your Eating by Season and Life Stage
* 03:04 Muscle Is the Organ of Longevity: Why Protein Comes First
* 04:20 Why the Official Protein Guidelines Are Wrong for Women
* 05:20 Amino Acid Scores: Why Protein Quality Matters
This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit
How Much Creatine Do Women Actually Need? Dr. Abbey Smith-Ryan, Gabby Reece, Amber Taylor
Monday, June 22, 2026 • Duration 44:48
Dr. Abbie Smith-Ryan, Gabby Reece, and Amber Taylor break down what creatine actually does in the female body. The conversation covers everything from why creatine monohydrate remains the gold standard (and why you don’t need to buy the pink version) to the emerging and genuinely surprising research on creatine and brain health, perimenopause, pregnancy, and postpartum depression.
WHAT WE EXPLORE
* Why creatine may benefit women more than men in certain life stages
* Creatine for perimenopause: muscle, bone density, and performance in midlife women
* The truth about water weight and creatine: how much women actually gain (it’s less than you think)
* Creatine and brain health: the depression, and brain fog connection
* How creatine functions differently across the menstrual cycle, including in the luteal phase
* Creatine during pregnancy and postpartum: what the emerging research says
* Creatine monohydrate vs. gummies, liposomal, and other forms: what actually matters
* Dosing for women: 5 grams vs. 10 grams and when to go higher
* Why creatinine in your blood work is not the same as creatine, and what to tell your doctor
* The “pink creatine” upsell: why you should just steal your partner’s instead
Timestamps:
* 00:00 Creatine for Women And What the Science Actually Says
* 02:14 Gabby’s Creatine History: ‘90s Bulk to Liposomal Today
* 03:02 Why Dr. Smith-Ryan Has Studied Creatine for Nearly 20 Years
* 05:07 What Creatine Actually Does in the Female Body
* 07:32 Creatine Monohydrate vs. Gummies vs. Liposomal: What to Buy
* 10:00 Best Time to Take Creatine for Muscle and Brain Benefits
This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit
Balance - 5 High-Achieving Women Explain What Actually Works | Proof of Practice
Monday, August 3, 2026 • Duration 50:00
💌 Some things deserve more space than an episode allows. Join us on Substack for deeper dives, exclusive resources, and the nuance that actually helps you make sense of your health.
👉 https://proofpractice.substack.com/
Dr. Stacy Sims, Dr. Gabrielle Lyon, Gabby Reece, Amber Taylor, and Dr. Abbie Smith-Ryan dismantled the myth of balance and replaced it with something more workable: synergy.
WHAT WE EXPLORE
* Why balance is a myth and synergy works better
* Stacy Sims on postpartum depression and recovery
* Building support systems that actually work
* The 15 minute rule for venting, then moving on
* Why self-care is nonnegotiable, not selfish
* Real friendship means honest feedback, not cheerleading
Timestamps
* 00:00 Balance Is the Wrong Goal
* 02:18 One Expert Isn’t Enough
* 07:06 The Glass Balls Prioritization Method
* 11:19 Stacy Sims on Postpartum Depression
* 16:36 Team Sports Build Resilience in Women
* 18:26 Social Media and the Pressure to Look Perfect
This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit
Muscle Doctor Reveals: Why Building Muscle Matters More Than Losing Fat
Monday, July 20, 2026 • Duration 56:15
💌 Some things deserve more space than an episode allows. Join us on Substack for deeper dives, exclusive resources, and the nuance that actually helps you make sense of your health.
👉 https://proofpractice.substack.com/Dr. Gabrielle Lyon, Dr. Abbie Smith-Ryan, Gabby Reece, and Amber Taylor to make the case that muscle is the most powerful lever women have for metabolic health and longevity. They cover the coming sarcopenia epidemic, why intramuscular fat may matter more than body fat percentage, how to train and eat for real muscle gain, and why most women are under-muscled without knowing it.
WHAT WE EXPLORE
* Muscle as the medical anchor: heart disease, PCOS, fertility, and sexual function
* The sarcopenia epidemic and the role of GLP-1s, sedentary behavior, and low-protein diets
* Muscle quality vs. muscle mass: why intramuscular fat may matter than body fat percentage
* “Skinny fat” risk: why lean women can still have critically low muscle
* Compound movement basics: frequency, load, and whole-body training structure
* Protein targets: the 100g minimum, 1.6g/kg baseline, and meal timing
* Why the 30/30/30 protein model may be leaving women under-fueled
* Blood flow restriction: building muscle and staying active through injury
* New perimenopause research: meaningful muscle gain in just 6 weeks
* Strength training for cognition, mood, and resilience in midlife
Timestamps
* 00:00 Why Women Have Been Lied to About Muscle
* 02:58 Muscle Is the Medical Anchor for Every Chronic Disease
* 05:17 Why We Need a Strength Culture for Women
* 06:41 The Next Epidemic: GLP-1s and the Sarcopenia Crisis
This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit
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Discover shows related to Proof of Practice Podcast, based on actual content similarities. Explore podcasts with similar topics, themes, and formats, backed by real data.
* 11:00 Managing Stress and Life Load: The Invisible Variable in Women’s Health
* 12:00 Exercise as Medicine: The Minimum Dose to Maintain Physical Function
* 17:30 Resistance Training Three to Four Days a Week Is Non-Negotiable
* 21:00 The Community Factor: Why You Work Harder When You Are Not Alone
* 25:00 How Each Host Actually Trains: Real Schedules from Five Busy Experts
* 31:00 How Heavy Is Heavy: Reps, Load, and What the Research Actually Says
* 35:15 Reps in Reserve: The Smarter Way to Measure Your Training Load
* 38:00 Lifting Heavy and Brain Health: Why Strength Training Fights Cognitive Decline
* 43:00 Weighted Vests, Machines, and the Best Starting Point for Beginners
* 47:00 The One-Minute Protocol: The Simplest High-Intensity Interval That Works
* 47:55 When to Start Loading: Strength Training for Girls, Teens, and Busting the Growth Plate Myth
–
ABOUT THE PROOF OF PRACTICE
The Proof of Practice: Where Science Meets Practice
Hosted by five of the most respected names in women’s health: Dr. Abbie Smith-Ryan, Amber Taylor, Gabby Reece, Dr. Gabrielle Lyon, and Dr. Stacy Sims, this show exists because women have been studied less, treated as afterthoughts, and given advice built for men. We’re changing that.
Every episode brings evidence-based, experience-backed conversations on strength, metabolism, hormones, longevity, and performance: for women, by women who’ve dedicated their careers to getting it right. No trends. No shortcuts. Just the proof that practice works.
–
JOIN THE PROOF OF PRACTICE COMMUNITY
The conversation doesn’t stop when the episode does.
📷 Follow us for evidence-based clips and the kind of content that makes you feel less alone in what you’re going through. This is where the conversation stays alive.
👉 https://www.instagram.com/proofofpractice_
💌 Some things deserve more space than an episode allows. Join us on Substack for deeper dives, exclusive resources, and the nuance that actually helps you make sense of your health, not just follow a trend.
👉 https://proofpractice.substack.com/
🎧 If this episode moved you, challenged you, or gave you something you needed to hear, there’s more where that came from. Subscribe so you never have to go looking. Every new conversation lands straight in your feed, ready when you are.
* 00:00 Welcome: What Is the Women’s Alzheimer’s Movement?
* 01:45 Dementia vs. Alzheimer’s: What Every Woman Needs to Know
* 03:00 Estrogen as a Neuroprotector: Why Menopause Puts Women at Risk
* 05:00 HRT and Brain Health: The Window You Cannot Miss
* 08:15 Sandy’s Journey from NBC to WAM: Journalism Meets Brain Science
* 15:55 40-50% of Alzheimer’s Is Preventable: Exercise, Nutrition, and Stress
* 24:35 Sleep and the Glymphatic System: Your Brain’s Overnight Clean-Up Crew
* 28:45 Alcohol Is a Neurotoxin: What the Research Actually Says
* 35:10 Creatine for Women: Brain Benefits Backed by Science
* 37:15 The APOE4 Gene Test: Should You Get Tested?
* 39:20 WAM Prevention Center at Cleveland Clinic: Who It Is For
* 47:45 Practical Caregiving Advice: How to Support Someone with Alzheimer’s
–
ABOUT THE PROOF OF PRACTICE
The Proof of Practice: Where Science Meets Practice
Hosted by five of the most respected names in women’s health: Dr. Abbie Smith-Ryan, Amber Taylor, Gabby Reece, Dr. Gabrielle Lyon, and Dr. Stacy Sims, this show exists because women have been studied less, treated as afterthoughts, and given advice built for men. We’re changing that.
Every episode brings evidence-based, experience-backed conversations on strength, metabolism, hormones, longevity, and performance: for women, by women who’ve dedicated their careers to getting it right. No trends. No shortcuts. Just the proof that practice works.
–
JOIN THE PROOF OF PRACTICE COMMUNITY
The conversation doesn’t stop when the episode does.
📷 Follow us for evidence-based clips and the kind of content that makes you feel less alone in what you’re going through. This is where the conversation stays alive.
💌 Some things deserve more space than an episode allows. Join us on Substack for deeper dives, exclusive resources, and the nuance that actually helps you make sense of your health, not just follow a trend.
🎧 If this episode moved you, challenged you, or gave you something you needed to hear, there’s more where that came from. Subscribe so you never have to go looking. Every new conversation lands straight in your feed, ready when you are.
* 41:30 The Exact Blood Panel Every Woman Should Get Before Starting HRT
* 47:00 How to Build a Health Plan That Works for Your Real Life
–
ABOUT THE PROOF OF PRACTICE
The Proof of Practice: Where Science Meets Practice Hosted by five of the most respected names in women’s health: Dr. Abbie Smith-Ryan, Amber Taylor, Gabby Reece, Dr. Gabrielle Lyon, and Dr. Stacy Sims, this show exists because women have been studied less, treated as afterthoughts, and given advice built for men. We’re changing that.
Every episode brings evidence-based, experience-backed conversations on strength, metabolism, hormones, longevity, and performance: for women, by women who’ve dedicated their careers to getting it right. No trends. No shortcuts. Just the proof that practice works.
–
JOIN THE PROOF OF PRACTICE COMMUNITY
The conversation doesn’t stop when the episode does.
📷 Follow us for evidence-based clips and the kind of content that makes you feel less alone in what you’re going through. This is where the conversation stays alive.
💌 Some things deserve more space than an episode allows. Join us on Substack for deeper dives, exclusive resources, and the nuance that actually helps you make sense of your health, not just follow a trend.
🎧 If this episode moved you, challenged you, or gave you something you needed to hear, there’s more where that came from. Subscribe so you never have to go looking. Every new conversation lands straight in your feed, ready when you are.
- Wearables and the future of early detection for overtrained, under-fueled athletes
- Why sleep is a non-negotiable part of bone recovery for athletes at every age
About Dr. Emily Kraus:
Dr. Emily Kraus is a sports medicine physician and researcher at Stanford University, where she directs the FASTER Program: Female Athlete Science and Translational Research. Her work is focused on closing the gender gap in sport science by producing rigorous research and translating it into real-world clinical tools. She splits her time between treating athletes and leading research on bone health, energy availability, and the female hormone system across the athletic lifespan. She's one of the clearest, most practically minded voices working at the intersection of performance and women's health.
Connect with Dr. Emily Kraus:
Website: https://fastr.stanford.edu/ (Including practical nutrition and fueling infographics built specifically for female athletes.)
00:00 Intro: Why Women Lose Bone Density Faster Than You Think
03:46 What Is RED-S and Why Most Doctors Miss It
06:01 5 Warning Signs You May Have RED-S Right Now
08:21 Why Fasted Training and Carb Fear Are Wrecking Your Health
11:17 How to Test and Treat Iron Deficiency in Female Athletes
15:12 Why Runners Lose Iron Faster Than Any Other Athlete
17:16 How to Rebuild Bone Density During Perimenopause
20:43 Stop Eating for Leanness Eat for Longevity Instead
25:27 How Birth Control Masks RED-S Symptoms in Athletes
29:54 Estrogen Protects Your Bones: What to Ask Your Doctor
34:38 How Strength Training Builds Bone Density at Any Age
39:03 Why You Cannot Catch Up on Sleep and What to Do Instead
–
The Proof of Practice: Where Science Meets Practice
Hosted by five of the most respected names in women's health: Dr. Abbie Smith-Ryan, Dr. Amber Taylor, Gabby Reece, Dr. Gabrielle Lyon, and Dr. Stacy Sims, this show exists because women have been studied less, treated as afterthoughts, and given advice built for men. We're changing that.
Every episode brings evidence-based, experience-backed conversations on strength, metabolism, hormones, longevity, and performance — for women, by women who've dedicated their careers to getting it right. No trends. No shortcuts. Just the proof that practice works.
* 08:00 Combining Animal and Plant Protein Without the Guilt
* 11:15 Soy, Protein Powders, and When Whole Food Wins
* 13:49 Why Tracking Macros Keeps You From Eating Right
* 17:28 Should Women Train Fasted? The Real Research Answer
* 23:13 Why Your First Meal Is Your Most Important Protein Meal
* 26:36 Snacking Habits That Quietly Undermine Your Progress
* 33:32 How Many Carbs Women Actually Need (And When to Eat Them)
* 40:25 Pre-Sleep Nutrition: Night Wakings, Hypoglycemia, and Active Women
* 42:47 Liquid Calories, Food Guilt, and the Hidden Gaps in Your Diet
* 44:57 There’s No One Right Diet: Building a Framework That Works for You
–
ABOUT THE PROOF OF PRACTICE
The Proof of Practice: Where Science Meets Practice
Women have been understudied, undertreated, and given advice built for men. This show exists to change that.
Hosted by five of the most respected names in women’s health — Dr. Abbie Smith-Ryan, Amber Taylor, Gabby Reece, Dr. Gabrielle Lyon, and Dr. Stacy Sims — every episode brings evidence-based, experience-backed conversations on strength, metabolism, hormones, longevity, and performance. No trends. No shortcuts. Just the proof that practice works.
YOUR HOSTS
Gabby Reece
One of the most iconic athletes in American sports history, Gabby Reece is a former professional beach volleyball player, Nike’s first female spokesperson, New York Times bestselling author, and lifelong advocate for how women should train, eat, and live. She co-founded the Hamilton House Experience wellness program with her husband Laird Hamilton and hosts The Reecet women’s wellness retreat. Gabby brings decades of real-world performance experience to every conversation.
Professor of Exercise Physiology at the University of North Carolina Chapel Hill and Director of the Applied Physiology Laboratory, Dr. Abbie Smith-Ryan has published over 190 peer-reviewed manuscripts and is one of the leading researchers in female physiology, metabolism, and sports nutrition. A three-time NSCA award winner — including Outstanding Sports Scientist of the Year (2022) — she translates cutting-edge lab science into practical strategies that actually work for women across every life stage.
Amber Taylor is a New Zealand–based digital health and product leader who builds evidence‑based fitness platforms designed to better support women’s physiology, safety, and long‑term wellbeing. Drawing on two decades in technology and digital roles at Amazon, Nike, and Les Mills, she uses AI, behavioral insights, and omnichannel delivery to create inclusive training experiences that help women move consistently, recover smarter, and integrate exercise into real life.
Dr. Gabrielle Lyon, DO
Board-certified in family medicine and fellowship-trained in nutritional science and geriatrics, Dr. Gabrielle Lyon is the founder of muscle-centric medicine — a framework that positions skeletal muscle as the cornerstone of metabolic health, longevity, and disease prevention. She is the author of the bestselling book Forever Strong and one of the most sought-after voices in functional medicine and women’s performance.
Exercise physiologist and nutrition scientist Dr. Stacy Sims has spent her career closing the research gap on women in sport — making the case that women are not small men and should not be trained or fueled as such. She is the author of ROAR and Next Level, a two-time TEDx speaker, and the go-to expert on how hormones, training, and nutrition interact across the female lifespan, from athletic peak to perimenopause and beyond.
The conversation doesn’t stop when the episode does.
📷 Follow us for evidence-based clips and content that makes you feel less alone in what you’re going through.
👉 https://www.instagram.com/proofofpractice_/
💌 Some things deserve more space than an episode allows. Join us on Substack for deeper dives, exclusive resources, and the nuance that actually helps you make sense of your health.
👉 https://proofpractice.substack.com/
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* 14:16 Loading Phase vs. 5 Grams Daily: What Women Need to Know
* 17:53 Creatine and Brain Health: Depression, Alzheimer’s, and Brain Fog
* 24:59 Creatine During Your Cycle, Pregnancy, and Postpartum
* 29:00 Water Weight, Body Image, and the Half-Pound Nobody Should Fear
* 37:42 Creatinine in Your Blood Work: What to Tell Your Doctor
* 42:26 Safe, Affordable, and the Research Is Growing
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ABOUT THE PROOF OF PRACTICE
The Proof of Practice: Where Science Meets Practice
Women have been understudied, undertreated, and given advice built for men. This show exists to change that.
Hosted by five of the most respected names in women’s health — Dr. Abbie Smith-Ryan, Amber Taylor, Gabby Reece, Dr. Gabrielle Lyon, and Dr. Stacy Sims — every episode brings evidence-based, experience-backed conversations on strength, metabolism, hormones, longevity, and performance. No trends. No shortcuts. Just the proof that practice works.
YOUR HOSTS
Gabby Reece
One of the most iconic athletes in American sports history, Gabby Reece is a former professional beach volleyball player, Nike’s first female spokesperson, New York Times bestselling author, and lifelong advocate for how women should train, eat, and live. She co-founded the Hamilton House Experience wellness program with her husband Laird Hamilton and hosts The Reecet women’s wellness retreat. Gabby brings decades of real-world performance experience to every conversation.
Professor of Exercise Physiology at the University of North Carolina Chapel Hill and Director of the Applied Physiology Laboratory, Dr. Abbie Smith-Ryan has published over 190 peer-reviewed manuscripts and is one of the leading researchers in female physiology, metabolism, and sports nutrition. A three-time NSCA award winner — including Outstanding Sports Scientist of the Year (2022) — she translates cutting-edge lab science into practical strategies that actually work for women across every life stage.
Amber Taylor is a New Zealand–based digital health and product leader who builds evidence‑based fitness platforms designed to better support women’s physiology, safety, and long‑term wellbeing. Drawing on two decades in technology and digital roles at Amazon, Nike, and Les Mills, she uses AI, behavioral insights, and omnichannel delivery to create inclusive training experiences that help women move consistently, recover smarter, and integrate exercise into real life.
Dr. Gabrielle Lyon, DO
Board-certified in family medicine and fellowship-trained in nutritional science and geriatrics, Dr. Gabrielle Lyon is the founder of muscle-centric medicine — a framework that positions skeletal muscle as the cornerstone of metabolic health, longevity, and disease prevention. She is the author of the bestselling book Forever Strong and one of the most sought-after voices in functional medicine and women’s performance.
Exercise physiologist and nutrition scientist Dr. Stacy Sims has spent her career closing the research gap on women in sport — making the case that women are not small men and should not be trained or fueled as such. She is the author of ROAR and Next Level, a two-time TEDx speaker, and the go-to expert on how hormones, training, and nutrition interact across the female lifespan, from athletic peak to perimenopause and beyond.
💌 Some things deserve more space than an episode allows. Join us on Substack for deeper dives, exclusive resources, and the nuance that actually helps you make sense of your health.
🎧 Never miss an episode — subscribe and every new conversation lands straight in your feed.
The Proof of Practice: Where Science Meets Practice
Women have been understudied, undertreated, and given advice built for men. This show exists to change that.
Hosted by five of the most respected names in women’s health — Dr. Abbie Smith-Ryan, Amber Taylor, Gabby Reece, Dr. Gabrielle Lyon, and Dr. Stacy Sims — every episode brings evidence-based, experience-backed conversations on strength, metabolism, hormones, longevity, and performance. No trends. No shortcuts. Just the proof that practice works.
YOUR HOSTS
Gabby Reece
One of the most iconic athletes in American sports history, Gabby Reece is a former professional beach volleyball player, Nike’s first female spokesperson, New York Times bestselling author, and lifelong advocate for how women should train, eat, and live. She co-founded the Hamilton House Experience wellness program with her husband Laird Hamilton and hosts The Reecet women’s wellness retreat. Gabby brings decades of real-world performance experience to every conversation.
Professor of Exercise Physiology at the University of North Carolina Chapel Hill and Director of the Applied Physiology Laboratory, Dr. Abbie Smith-Ryan has published over 190 peer-reviewed manuscripts and is one of the leading researchers in female physiology, metabolism, and sports nutrition. A three-time NSCA award winner — including Outstanding Sports Scientist of the Year (2022) — she translates cutting-edge lab science into practical strategies that actually work for women across every life stage.
Amber Taylor is a New Zealand–based digital health and product leader who builds evidence‑based fitness platforms designed to better support women’s physiology, safety, and long‑term wellbeing. Drawing on two decades in technology and digital roles at Amazon, Nike, and Les Mills, she uses AI, behavioral insights, and omnichannel delivery to create inclusive training experiences that help women move consistently, recover smarter, and integrate exercise into real life.
Dr. Gabrielle Lyon, DO
Board-certified in family medicine and fellowship-trained in nutritional science and geriatrics, Dr. Gabrielle Lyon is the founder of muscle-centric medicine — a framework that positions skeletal muscle as the cornerstone of metabolic health, longevity, and disease prevention. She is the author of the bestselling book Forever Strong and one of the most sought-after voices in functional medicine and women’s performance.
Exercise physiologist and nutrition scientist Dr. Stacy Sims has spent her career closing the research gap on women in sport — making the case that women are not small men and should not be trained or fueled as such. She is the author of ROAR and Next Level, a two-time TEDx speaker, and the go-to expert on how hormones, training, and nutrition interact across the female lifespan, from athletic peak to perimenopause and beyond.
* 07:17 Strength vs. Mass vs. Function: What Actually Matters
* 11:07 Intramuscular Fat: The Health Marker Your DEXA Scan Misses
* 18:10 How to Track Muscle Changes Without a Lab
* 19:33 Why Skinny and Lean Does Not Mean Healthy
* 25:48 Compound Movements, Frequency, and Load: Where to Start
* 29:19 The 1.6g/kg Protein Baseline and Why Timing Matters
* 33:53 Blood Flow Restriction: Build Muscle and Train Through Injury
* 36:15 Why 100g of Protein Is the Daily Floor for Women
* 39:11 Why the 30/30/30 Protein Model Is Leaving You Under-Fueled
* 41:19 Eat Protein Before Stressful Events to Flatten Cortisol Spikes
* 47:53 Perimenopausal Women Built Muscle in Just 6 Weeks
* 50:40 Strength Makes You Smarter, Calmer, and More Resilient
* 55:30 What to Actually Do Starting This Week
–
ABOUT THE PROOF OF PRACTICE
The Proof of Practice: Where Science Meets Practice
Women have been understudied, undertreated, and given advice built for men. This show exists to change that.
Hosted by five of the most respected names in women’s health — Dr. Abbie Smith-Ryan, Amber Taylor, Gabby Reece, Dr. Gabrielle Lyon, and Dr. Stacy Sims — every episode brings evidence-based, experience-backed conversations on strength, metabolism, hormones, longevity, and performance. No trends. No shortcuts. Just the proof that practice works.
YOUR HOSTS
Gabby Reece
One of the most iconic athletes in American sports history, Gabby Reece is a former professional beach volleyball player, Nike’s first female spokesperson, New York Times bestselling author, and lifelong advocate for how women should train, eat, and live. She co-founded the Hamilton House Experience wellness program with her husband Laird Hamilton and hosts The Reecet women’s wellness retreat. Gabby brings decades of real-world performance experience to every conversation.
Professor of Exercise Physiology at the University of North Carolina Chapel Hill and Director of the Applied Physiology Laboratory, Dr. Abbie Smith-Ryan has published over 190 peer-reviewed manuscripts and is one of the leading researchers in female physiology, metabolism, and sports nutrition. A three-time NSCA award winner — including Outstanding Sports Scientist of the Year (2022) — she translates cutting-edge lab science into practical strategies that actually work for women across every life stage.
Amber Taylor is a New Zealand–based digital health and product leader who builds evidence‑based fitness platforms designed to better support women’s physiology, safety, and long‑term wellbeing. Drawing on two decades in technology and digital roles at Amazon, Nike, and Les Mills, she uses AI, behavioral insights, and omnichannel delivery to create inclusive training experiences that help women move consistently, recover smarter, and integrate exercise into real life.
Dr. Gabrielle Lyon, DO
Board-certified in family medicine and fellowship-trained in nutritional science and geriatrics, Dr. Gabrielle Lyon is the founder of muscle-centric medicine — a framework that positions skeletal muscle as the cornerstone of metabolic health, longevity, and disease prevention. She is the author of the bestselling book Forever Strong and one of the most sought-after voices in functional medicine and women’s performance.
Exercise physiologist and nutrition scientist Dr. Stacy Sims has spent her career closing the research gap on women in sport — making the case that women are not small men and should not be trained or fueled as such. She is the author of ROAR and Next Level, a two-time TEDx speaker, and the go-to expert on how hormones, training, and nutrition interact across the female lifespan, from athletic peak to perimenopause and beyond.
