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Proof of Practice Podcast: Daily Summaries Delivered
by To cut through the noise in health and wellness with honest, research-backed conversations that inspire real people to live longer, stronger, and more fully. No shame, no shortcuts, no wellness theater.
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.
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- 1 weeks ago1h 1m
A Navy SEAL’s Brain Changed After One Treatment | Marcus Capone
Navy SEAL veteran Marcus Capone talks about his ibogaine treatment and effects on addiction and faith and the work he and his wife Amber do through VETS Solutions. It is one of the most raw and hopeful conversations on veteran mental health you will hear.WHAT WE EXPLORE* Ibogaine treatment for veteran PTSD and trauma* Ibogaine’s four effects: brain, addiction, spirit, mind* Why antidepressants and talk therapy failed him* Heart risks and safety screening before ibogaine* Why integration support matters mostTimestamps* 00:00 Who Is Navy SEAL Marcus Capone* 03:26 What Navy SEAL Training Is Really Like* 13:14 Why 96% of Navy SEAL Marriages Fail* 17:24 PTSD After War and the Civilian Spiral* 20:49 Can Psychedelics Treat PTSD and Depression* 28:33 How Ibogaine Reverses Brain Age* 31:48 How Ibogaine Cures Alcohol Addiction* 36:32 What an Ibogaine Trip Feels Like* 46:19 Ibogaine Aftercare and Integration Explained* 55:13 Are Psychedelics Legal for PTSD TreatmentAbout Marcus Capone:Marcus Capone is a former Navy SEAL and co-founder of VETS Solutions, known for turning his own mental health crisis into a nonprofit that funds psychedelic-assisted treatment for veterans and for anchoring the Emmy-winning Netflix documentary In Waves & War.Connect with Marcus Capone:Instagram: https://www.instagram.com/marcuscaponeYouTube: https://www.youtube.com/@conversationswiththecaponesLinkTree: https://linktr.ee/marcuscapone–ABOUT THE PROOF OF PRACTICEThe Proof of Practice: Where Science Meets PracticeWomen 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 HOSTSGabby ReeceOne 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.📷 Instagram: https://www.instagram.com/gabbyreece🌐 http://gabbyreece.comDr. Abbie Smith-Ryan, PhD, CSCS*D, FACSM, FNSCAProfessor 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.📷 Instagram: https://www.instagram.com/asmithryan🌐 http://asmithryan.comAmber TaylorAmber 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, DOBoard-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.📷 Instagram: https://www.instagram
- 3 weeks ago1h 2m
The Future of Women’s Health: What We’re Getting Wrong & Where the Science Is Going | Mel Strong
Mel Strong, founding partner of Next Ventures and ex-Nike Women VP, joins Gabby Reece, Amber Taylor, and Dr. Abbie Smith-Ryan on why women’s health is the smartest bet in tech and the research and tools finally putting women first.WHAT WE EXPLOREWomen-led companies deliver stronger returnsDecision frameworks for major career changesEvidence-backed women’s health claimsWhy AI trained on old data misleads womenHormone monitoring technology for womenGLP-1 dosing and female metabolismThe women’s health gapTimestamps00:00 Intro05:52 Women’s Broken Relationship With Money09:54 Why Women-Led Companies Return More15:08 The Autonomy Access Investing Framework19:45 Spotting Gaps in Women’s Health22:57 Why Startups Skip Funding the Science27:21 How VCs Evaluate Health Startups33:00 Why Women’s Health Data Is Broken38:03 GLP-1 Dosing and Wearables for Women42:28 Why Simple Health Advice Sells47:30 The Growth Trap Killing Startups50:16 The Women’s Health Funding Fight53:08 How to Start Angel InvestingAbout Mel Strong:Mel Strong is co-founder of Next Ventures, the health and wellness fund she launched after 17 years at Nike. She invests in evidence-backed women’s health companies and has advocated for women’s health equity on Capitol Hill.Connect with Mel Strong:Website: https://www.nextventures.comInstagram: https://www.instagram.com/melaniestrongLinkedIn: https://www.linkedin.com/in/melanie-strong–ABOUT THE PROOF OF PRACTICEThe Proof of Practice: Where Science Meets PracticeWomen 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 HOSTSGabby ReeceOne 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.📷 Instagram: https://www.instagram.com/gabbyreece/🌐 http://gabbyreece.comDr. Abbie Smith-Ryan, PhD, CSCS*D, FACSM, FNSCAProfessor 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.📷 Instagram: https://www.instagram.com/asmithryan/🌐 http://asmithryan.comAmber TaylorAmber 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, DOBoard-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.📷 Instagram: https://www.instagram.com/drgabriellelyon/🌐 http://drgabriellelyon.comDr. Stacy Sims, PhDExercise physiologist and nutrition scientist Dr. Stacy Sims
- Aug 31, 20261h 0m
Orthopedic Surgeon: How Women Over 40 Protect their Bones, Muscle and Brain for Healthy Aging | Dr. Vonda Wright
Dr. Vonda Wright, Gabby Reece, Dr. Stacy Sims, and Amber Taylor break down why estrogen loss, grip strength and gait speed as early predictors of decline, the GLP-1 driven “skeletonization” trend, and the difference between sarcopenia and dynapenia.WHAT WE EXPLORE* Skeletal longevity and estrogen’s role in cartilage* GLP-1 use and the skeletonization trend* Redefining longevity beyond weight and youth* Why men get hormone testing and women don’t* Building bone and muscle density after 40* Grip strength and gait speed as biomarkersTimestamps* 00:00 The Zone 2 Training Confusion* 04:43 What Is Skeletal Longevity and Why It Matters* 10:39 Redefining Longevity Beyond Skinny and Age* 15:49 Why Health Basics Beat Biohacking Gadgets* 18:55 The Biggest Unanswered Question in Orthopedics* 22:37 New Study Links Inflammation to Joint Damage* 29:34 Why Men Get Hormone Tests and Women Don’t* 37:39 How to Build Bone and Muscle at Any Age* 45:30 Why Grip Strength Predicts Early Decline* 54:30 How to Talk to Patients Scared of Estrogen* 57:05 What the WHI Study Really ShowedAbout Dr. Vonda WrightDr. Vonda Wright is an orthopedic sports surgeon and leading expert in women’s health and longevity. For over 20 years, she has helped women build muscle, strengthen bone, and extend their health span — with science, not guesswork.Her mission is simple: help women age with power.Connect with Dr. VondaWebsite: http://www.drvondawright.com/Instagram: https://www.instagram.com/drvondawright/–ABOUT THE PROOF OF PRACTICEThe Proof of Practice: Where Science Meets PracticeWomen 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 HOSTSGabby ReeceOne 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.📷 Instagram: https://www.instagram.com/gabbyreece/🌐 http://gabbyreece.comDr. Abbie Smith-Ryan, PhD, CSCS*D, FACSM, FNSCAProfessor 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.📷 Instagram: https://www.instagram.com/asmithryan/🌐 http://asmithryan.comAmber TaylorAmber 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, DOBoard-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.📷 Instagram: https://www.instagram.com/drgabriellelyon/🌐 http://drgabriellelyon.comDr. Stacy Sims, PhDExercise physiologist and nutrition scientist Dr. Stacy Sims has spent her career closing the research gap on women in sport — making the case that women ar
- Aug 17, 20261h 0m
How Does Muscle Drives Sexual Function for Both Men and Women? What You Need To Know
💌 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/Muscle isn’t about how you look. It determines how long you live and how good your sex life is.Gabby Reece, Dr. Gabrielle Lyon, Dr. Abbie Smith-Ryan, and Amber Taylor unpack why the muscle as an endocrine organ shapes mood and desire related to vaginal atrophy, pelvic floor therapy, and testosterone receptor density.WHAT WE EXPLORE* Why women get triple cardiovascular benefit from lifting* Muscle as an endocrine organ for mood and brain health* How to treat it vaginal atrophy* Pelvic floor therapy links to orgasm* Testosterone receptor density and lab numbers* Relation of PCOS and muscle qualityTimestamps* 00:00 Strength Training Lowers Heart Death Risk* 02:32 Does Lifting Weights Make You Bulky?* 08:44 Muscle as an Endocrine Organ* 13:02 Muscle and Sex Drive Connection* 17:36 Menopause and Vaginal Atrophy* 21:22 Core Strength and Orgasms* 27:59 Why Women Need Pelvic Floor Therapy* 35:25 Nitric Oxide, Testosterone, and Desire* 38:53 What PCOS Reveals About Muscle* 52:25 Exercise Snacks for Busy Women–ABOUT THE PROOF OF PRACTICEThe Proof of Practice: Where Science Meets PracticeWomen 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 HOSTSGabby ReeceOne 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.📷 Instagram: https://www.instagram.com/gabbyreece/🌐 http://gabbyreece.comDr. Abbie Smith-Ryan, PhD, CSCS*D, FACSM, FNSCAProfessor 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.📷 Instagram: https://www.instagram.com/asmithryan/🌐 http://asmithryan.comAmber TaylorAmber 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, DOBoard-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.📷 Instagram: https://www.instagram.com/drgabriellelyon/🌐 http://drgabriellelyon.comDr. Stacy Sims, PhDExercise 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.📷 Instagram: https://www.instagram.com/drstacysims/🌐 http://drstacysims.com<strong
- Aug 3, 202650 min
Balance - 5 High-Achieving Women Explain What Actually Works | Proof of Practice
💌 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 cheerleadingTimestamps* 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* 20:13 The 15 Minute Rule for Chaos* 26:22 Morning Rituals and Gratitude Habits* 28:53 Parenting Needs New Tools, Not Old Habits* 35:16 Why Women Face a Different Standard* 43:50 Self-Care Isn’t Selfish, It’s Nonnegotiable–ABOUT THE PROOF OF PRACTICEThe Proof of Practice: Where Science Meets PracticeWomen 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 HOSTSGabby ReeceOne 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.📷 Instagram: https://www.instagram.com/gabbyreece/🌐 http://gabbyreece.comDr. Abbie Smith-Ryan, PhD, CSCS*D, FACSM, FNSCAProfessor 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.📷 Instagram: https://www.instagram.com/asmithryan/🌐 http://asmithryan.comAmber TaylorAmber 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, DOBoard-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.📷 Instagram: https://www.instagram.com/drgabriellelyon/🌐 http://drgabriellelyon.comDr. Stacy Sims, PhDExercise 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.📷 Instagram: https://www.instagram.com/drstacysims/🌐 http://drstacysims.comJOIN THE PROOF OF PRACTICE COMMUNITYThe c
- Jul 20, 202657 min
Muscle Doctor Reveals: Why Building Muscle Matters More Than Losing Fat
💌 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 midlifeTimestamps* 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* 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 PRACTICEThe Proof of Practice: Where Science Meets PracticeWomen 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 HOSTSGabby ReeceOne 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.📷 Instagram: https://www.instagram.com/gabbyreece/🌐 http://gabbyreece.comDr. Abbie Smith-Ryan, PhD, CSCS*D, FACSM, FNSCAProfessor 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.📷 Instagram: https://www.instagram.com/asmithryan/🌐 http://asmithryan.comAmber TaylorAmber 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,
- Jul 6, 202646 min
How Much Protein Women Actually Need (Not the Official Guidelines) | Proof of Practice
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 midlifeTimestamps* 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* 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 PRACTICEThe Proof of Practice: Where Science Meets PracticeWomen 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 HOSTSGabby ReeceOne 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.📷 Instagram: https://www.instagram.com/gabbyreece/🌐 http://gabbyreece.comDr. Abbie Smith-Ryan, PhD, CSCS*D, FACSM, FNSCAProfessor 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.📷 Instagram: https://www.instagram.com/asmithryan/🌐 http://asmithryan.comAmber TaylorAmber 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, DOBoard-certified in family medicine and fellow
- Jun 22, 202644 min
How Much Creatine Do Women Actually Need? Dr. Abbey Smith-Ryan, Gabby Reece, Amber Taylor
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 insteadTimestamps:* 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* 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–ABOUT THE PROOF OF PRACTICEThe Proof of Practice: Where Science Meets PracticeWomen 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 HOSTSGabby ReeceOne 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.📷 Instagram: https://www.instagram.com/gabbyreece/🌐: https://gabbyreece.comDr. Abbie Smith-Ryan, PhD, CSCS*D, FACSM, FNSCAProfessor 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.📷 Instagram: https://www.instagram.com/asmithryan/🌐: https://asmithryan.comAmber TaylorAmber 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, DOBoard-certified in family medicine and fellowship-trained in nutriti
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About Proof of Practice Podcast
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.
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