Creatine, Muscle, and Female Metabolism: Why Women’s Fitness Advice Was Built Wrong | Dr. Abbie Smith-Ryan

Women’s health and performance science is finally catching up—but for decades, much of the research guiding training, nutrition, and recovery was built primarily on male physiology. That mismatch has left many women feeling like they’re doing everything right—training hard, eating “clean,” tracking their metrics—yet still struggling with energy, metabolism, recovery, and body composition.In this episode of the Crackin’ Backs Podcast, we sit down with Abbie Smith-Ryan, one of the world’s leading researchers in female metabolism, performance physiology, and body composition, to explore what happens when we finally study women’s bodies on their own terms.Drawing from hundreds of peer-reviewed publications and years of clinical and laboratory research, Dr. Smith-Ryan explains how women’s hormones, metabolism, muscle physiology, and fueling strategies influence everything from athletic performance to long-term health and longevity.In this episode, we explore:Why much of the traditional fitness and nutrition advice for women was built on male dataWhat actually happens to metabolism and body composition during perimenopause and menopauseWhy many active women are chronically under-fueling without realizing itThe growing research behind creatine for women’s health, muscle, and brain performanceWhy muscle may be one of the most powerful longevity organsThe role of strength training vs cardio in women’s long-term healthThe pros and cons of wearables, hormone panels, and optimization toolsThe highest-impact habits women can implement without expensive testingDr. Smith-Ryan also discusses the future of women-specific exercise science, why we may need to start these conversations much earlier in life, and what she hopes women ultimately believe differently about their bodies.This episode is essential listening for anyone interested in:women’s healthfemale metabolismstrength training for womencreatine supplementationmenopause performancebody composition sciencelongevity and muscle healthAbout Dr. Abbie Smith-RyanAbbie Smith-Ryan is an internationally recognized exercise physiologist, researcher, and professor at the University of North Carolina–Chapel Hill, where she directs the Applied Physiology Laboratory.Her research focuses on female metabolism, exercise performance, body composition, sports nutrition, and dietary supplementation, with particular emphasis on women across the lifespan—from athletes to women navigating menopause. She has authored hundreds of scientific publications and is widely recognized as a leader in translating complex metabolic science into practical strategies for real-world health and performance.Her work has been featured in major scientific journals and global media outlets, helping shape the modern conversation around women’s physiology, muscle health, and metabolic resilience.We are two sports chiropractors, seeking knowledge from some of the best resources in the world of health. From our perspective, health is more than just “Crackin Backs” but a deep dive into physical, mental, and nutritional well-being philosophies. Join us as we talk to some of the greatest minds and discover some of the most incredible gems you can use to maintain a higher level of health. Crackin Backs Podcast