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

Page: https://stenobird.com/podcast/proof-of-practice-podcast-7864181/body-composition-muscle-hormones-the-gap-between-research-and-what-actually-works-proof-of-practice
Text version: https://stenobird.com/podcast/proof-of-practice-podcast-7864181/body-composition-muscle-hormones-the-gap-between-research-and-what-actually-works-proof-of-practice.md
Podcast: [Proof of Practice Podcast](https://stenobird.com/podcast/proof-of-practice-podcast-7864181)
Published: 2026-05-18T11:00:00+00:00
Episode link: https://proofpractice.substack.com/p/body-composition-muscle-and-hormones
Audio file: https://api.substack.com/feed/podcast/197674465/734834ef8556f3e12fed53c4973644e3.mp3
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JSON: https://stenobird.com/v1/public/podcasts/proof-of-practice-podcast-7864181/episodes/body-composition-muscle-hormones-the-gap-between-research-and-what-actually-works-proof-of-practice
Duration seconds: 2920

## Resource

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…

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