In this episode, I’m joined by Dr. Ty Beal—global nutrition researcher and Senior Technical Specialist at the Global Alliance for Improved Nutrition (GAIN)—to uncover the hidden epidemic of micronutrient deficiencies worldwide. From food access and affordability to ultra-processed diets and nutrient bioavailability, we explore how modern food systems are failing billions and what needs to change to truly make the world healthier.

We cover:

• Why 3 billion people can’t afford a healthy diet—and how that affects nutrient status
• The most common global and U.S. micronutrient deficiencies (and why they’re often overlooked)
• Why women and children are especially vulnerable during pregnancy, infancy, and adolescence
• The role of ultra-processed foods in displacing nutrient-rich options
• How bioavailability, anti-nutrients, and the “food matrix” impact your real nutrient intake
• Why plant-based diets aren’t always safer—and the hidden risks of nutrient shortfalls
• The science behind biofortification, food system reform, and why animal-source foods stil matter
• What the U.S. gets wrong about food guidelines, global trade, and nutritional equity

Whether you care about maternal health, child development, or just making better nutrition decisions, this is a vital conversation about nutrient density, food justice, and global health.

Who is Dr. Ty Beal?

Dr. Ty Beal is a Senior Technical Specialist and global nutrition scientist at the Global Alliance for Improved Nutrition (GAIN) where he leads research on global food systems, nutrient inadequacy, and diet quality. His work bridges science and policy to help address the world’s most pressing nutrition challenges—especially among vulnerable populations. He’s published extensively on micronutrient gaps, ultra-processed foods, and global dietary patterns, and is one of the most cited voices on nutrition equity in developing nations.

This episode is brought to you by:

• LMNT – Code DRLYON for a free LMNT Sample Pack! → https://drinklmnt.com/drlyon
• Timeline – Get 10% OFF Mitopure with code DRLYON → https://timelinenutrition.com/LYON
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Find Dr. Ty Beal at:

• GAIN Health - https://www.gainhealth.org/ty-beal
• Google Scholar - https://scholar.google.com/citations?user=3y5uHRIAAAAJ&hl=en
• X (Twitter) - https://x.com/TyRBeal
• LinkedIn - https://www.linkedin.com/in/tybeal/

Find Me at:

• Instagram:@drgabriellelyon
• TikTok: @drgabriellelyon
• Facebook: facebook.com/doctorgabriellelyon
• YouTube:

In today's episode, I had the chance to speak to muscle physiology researcher and science communicator Dr. Lauren Colenso-Semple. Together, we unpack the common claims around hormones and training—from whether you should change your workouts based on your cycle, to the real effects of fasted cardio and birth control on performance and muscle growth. We also explore how menopause affects body composition, what the science actually supports when it comes to training differences between men and women, and why some of the most persistent myths about women’s physiology are based more on assumption than evidence.

What You’ll Learn:

• Why women’s physiology is not a limitation for building muscle
• Whether training around your menstrual cycle or avoiding fasted workouts is necessary
• The truth about oral contraceptives and their impact on performance, hypertrophy, and strength
• How menopause affects body composition—and what you can do about it
• Why consistency and progressive overload matter more than hormone fluctuations
• How much protein and resistance training women actually need—and when to eat it

This conversation is for every woman who’s been told her physiology is too complicated to train effectively. It’s not. The science is finally catching up—and Lauren is helping lead the charge.

This episode is brought to you by:

• Puori – Get 20% off with code DRLYON - https://puori.com/DRLYON
• Cozy Earth – Use code DRLYON for up to 40% off - https://cozyearth.com
• BONCHARGE – Get 15% off with code DRLYON - https://boncharge.com/DRLYON
• OneSkin – Get 15% off with code DRLYON - https://oneskin.com

Find Dr. Colenso-Semple at:

• Instagram - @laurencolensosemple
• LinkedIn - https://www.linkedin.com/in/laurencolensosemple/
• X/Twitter - @drlaurencs1

Find me at:

• Instagram:@drgabriellelyon
• TikTok: @drgabriellelyon
• Facebook: facebook.com/doctorgabriellelyon
• YouTube: youtube.com/@DrGabrielleLyon
• X (Twitter): x.com/drgabriellelyon
• Apply to become a patient – https://drgabriellelyon.com/new-patient-inquiry/
• Join my weekly newsletter – https://institute-for-muscle-centric-medicine.ck.page
• Get my book – https://drgabriellelyon.com/forever-strong/

Timestamps:

00:00 – Introduction to the episode and what it covers: hormones, menstrual cycles, birth control, and muscle growth.

01:00:29 – Training volume and progressive overload: what actually matters for hypertrophy.

01:02:51 – Fasted training and cortisol:...

In this episode, I’m joined by Dr. Abbie Smith-Ryan—one of the leading researchers in exercise physiology and women’s metabolism—to unpack the science of how women should be training through perimenopause, postmenopause, and beyond. We dive into the physiological changes that impact body composition, performance, and recovery—and how to adjust training and nutrition to match.

We discuss:

• How high-intensity interval training (HIIT) improves VO₂ max, fat oxidation, and muscle quality in women
• Whether fasted training helps or hurts, and why so many women are under-fueled
• What the science really says about lifting heavy and building muscle over 40
• Nutrient timing, rest intervals, and why sex-based differences in physiology matter
• What we still don’t know about hormone therapy, protein needs, and female-specific adaptations

If you’re navigating training, muscle loss, or metabolic changes through midlife, this conversation will give you clarity, confidence, and evidence-based strategies you can actually use.

Who is Dr. Abbie Smith-Ryan?

Dr. Abbie Smith-Ryan is a leading expert in exercise physiology and sports nutrition, currently serving as Associate Chair for Research and Director of the Applied Physiology Lab at the University of North Carolina at Chapel Hill. Her research focuses on evidence-based exercise and nutrition strategies to improve body composition, cardiovascular health, and metabolic function—particularly in women, perimenopausal and postmenopausal populations, and those with obesity. She has authored over 200 peer-reviewed publications and led numerous NIH- and industry-funded clinical trials. Recognized as a top scientist in her field, Dr. Smith-Ryan is also a dedicated educator and mentor, passionate about translating science into actionable strategies that enhance health and performance.

This episode is brought to you by:

• LMNT - Code DRLYON for a free LMNT Sample Pack! – https://drinklmnt.com/drlyon
• Timeline - For 10% OFF your order of Mitopure – https://timelinenutrition.com/LYON
• Needed - Code DRLYON for 20% off your first order - https://thisisneeded.com
• Divi - Code DRLYON for 20% off your first order https://diviofficial.com/DRLYON

Find Dr. Abbie Smith-Ryan at:

• Website - https://asmithryan.com/
• Instagram - https://www.instagram.com/asmithryan/
• LinkedIn - https://www.linkedin.com/in/abbiesmithphd/

Find me at:

• Instagram:@drgabriellelyon
• TikTok: @drgabriellelyon
• Facebook: facebook.com/doctorgabriellelyon
• YouTube: youtube.com/@DrGabrielleLyon
• X (Twitter): x.com/drgabriellelyon
• Apply to become a patient – https://drgabriellelyon.com/new-patient-inquiry/
• Join my weekly newsletter –