Women Over 40: The Strength Training Plan for Muscle, Brain Health & Longevity | The Proof of Practice

BPC-157, NAD, and the Truth the Wellness Industry Isn't Telling | Dr. Rachele Pojednic

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. CONNECT WITH DR. RACHELE POJEDNIC Instagram: https://www.instagram.com/rachelepojednic/ [https://www.instagram.com/rachelepojednic/] LinkedIn: https://www.linkedin.com/in/rachelepojednic [https://www.linkedin.com/in/rachelepojednic] YouTube: https://www.youtube.com/@RachelePojednic_PhD [https://www.youtube.com/@RachelePojednic_PhD] Website: https://www.rachelepojednic.com/ https://trykiral.com/ Timestamps: * 00:00 Why Peptides Suddenly Went Mainstream * 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. 👉 https://www.instagram.com/proofofpractice_ [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. 🎧 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 [https://proofpractice.substack.com?utm_medium=podcast&utm_campaign=CTA_1]

Women Over 40: The Strength Training Plan for Muscle, Brain Health & Longevity | The Proof of Practice

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 * 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. 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 [https://proofpractice.substack.com?utm_medium=podcast&utm_campaign=CTA_1]

Why Women Are Twice as Likely to Get Alzheimer's and What To Do About It | Sandy Gleysteen

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. CONNECT WITH DR SANDY GLEYSTEEN * Instagram (WAM): https://www.instagram.com/womensalzmovement/ [https://www.instagram.com/womensalzmovement/] * Website: https://thewomensalzheimersmovement.org/ [https://thewomensalzheimersmovement.org/] Timestamps * 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. 👉 https://www.instagram.com/proofofpractice_ [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. 🎧 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 [https://proofpractice.substack.com?utm_medium=podcast&utm_campaign=CTA_1]

Body Composition, Muscle & Hormones: The Gap Between Research and What Actually Works | Proof of Practice

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 * 04:10 Why Skeletal Muscle Is Your Most Important Metabolic Organ * 07:30 DEXA vs. Scales vs. Waist-Hip Ratio: What to Use and When * 09:00 Why You Should Trust How You Feel Over Your Data * 12:45 You Don’t Need a Gym or Heavy Weights to Build Muscle * 15:00 The 15-Minute Home Circuit Busy Women Can Actually Stick To * 18:30 Why Health Advice Is So Conflicting — And How to Filter It * 23:30 How to Read Research Without Getting Misled or Overwhelmed * 32:00 HRT Delivery Methods Explained: Patches, Pellets, Injections, and Creams * 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. 👉 https://www.instagram.com/proofofpractice_ [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/ [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. 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 [https://proofpractice.substack.com?utm_medium=podcast&utm_campaign=CTA_1]

Stanford Doctor: Why Active Women & Female Athletes Are Damaging Their Bone Health

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 - 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/ [https://fastr.stanford.edu/] (Including practical nutrition and fueling infographics built specifically for female athletes.) Instagram: https://www.instagram.com/stanfordfastr/ [https://www.instagram.com/stanfordfastr/] | https://www.instagram.com/emilykrausmd/ [https://www.instagram.com/emilykrausmd/] For a deeper look at the research coming out of FASTR over the past few years: https://drive.google.com/file/d/1QYW2ekv6JGMo4MhoKwnp4SZhg5NtDSIk/view?usp=drive_link [https://drive.google.com/file/d/1QYW2ekv6JGMo4MhoKwnp4SZhg5NtDSIk/view?usp=drive_link] Timestamps: 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. 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 [https://proofpractice.substack.com?utm_medium=podcast&utm_campaign=CTA_1]