The mindbodygreen Podcast | Episode 631

Title: Building Lean Muscle, Optimizing Body Comp & Protein Timing
Guest: Jaime Seeman, M.D.
Date: January 4, 2026
Host: Jason Wachob

Episode Overview

In this New Year’s health kick episode, host Jason Wachob dives deep with Dr. Jaime Seeman—a board-certified OB/GYN, nutrition and exercise science expert, and certified ketogenic nutrition specialist—on building strength, optimizing body composition, and the real keys to supporting women’s health across the decades. They bust myths around calories and the scale, discuss why protein, resistance training, creatine, and muscle are non-negotiable for aging women, and unpack nutrition and training strategies by decade.

Key Discussion Points & Insights

Dr. Seeman’s Routine, Morning Productivity, and Fasting

• [01:35-04:17] Dr. Seeman describes a typical jam-packed morning that starts with working out, delivering babies, and handling her family and team obligations—all before most people are awake.

• She emphasizes she’s productive between 5–9am, handling the most important tasks first thing.

• Her approach to fasting:

  • Fasting is just a tool—should be balanced with “feasting” (proper nutrient intake).
  • Always consider the context and personal goals (muscle gain, fat loss, maintenance, etc.).
  • She sometimes trains fasted for convenience but listens to what her body and schedule require.

  “Fasting can be overdone. We have to balance fasting with feasting…when patients ask me about fasting, we have to say, okay, what’s the goal?” – Dr. Seeman [04:31]

Fasted vs. Fed Workouts, Protein Timing, and Mistakes Women Make

• [05:55-10:15] Dr. Seeman often trains fasted, feeling great doing so, but says some people perform better with a light carb snack pre-workout.

• Key principle:

  • The first post-workout meal (“break-fast”) is crucial for muscle recovery and growth.
  • 30-50g protein required in that meal to meet the leucine threshold (~2.5g), turning on muscle protein synthesis.
  • Mistake: Women often break their fast with too little protein, spreading small amounts across the day.

  “That very first meal, my body’s catabolic. I’m gonna give it the Lego building blocks…I’m gonna give it 30 to 50 grams of protein with that first meal.” – Dr. Seeman [06:25]

  “We want a huge bolus of protein with that first meal and with the last meal…” – Dr. Seeman [07:45]

Carbs, Fat, and Macro Balancing

• [11:21-15:41] Discussion about the role of carbs and fat, especially as workouts intensify.

• Dr. Seeman describes:

  • The balance between dietary fat and carbohydrates—the more you consume of one, the less you should have of the other (for energy balance).
  • High-carb, low-fat diets work for some, especially in high-activity states, but most need to find a personal threshold and avoid overeating both.
  • Macro choices should be tailored to personal metabolic health, goals, and individual response—quality matters (sourdough ≠ Skittles).

  “You cannot overeat both of them [carbs and fat]. And most people don’t know how to work that seesaw...” – Dr. Seeman [13:12]
  “Type of carbs you’re eating and the type of fats you’re eating also make a difference.” – Dr. Seeman [14:11]

Bioindividuality, Metabolic Markers & Wearables

• [15:41-16:49]

  • Dr. Seeman supports using wearables (HRV, RHR) and regular labs to assess metabolic health.
  • Nutrition and training should react to biofeedback and—especially for women—cycle phases, as hormonal changes influence insulin sensitivity and energy.

  “You can literally use it to track, your ovulation and women are using it for fertility… It helps people learn about their bodies.” – Dr. Seeman [16:05]

Women’s Health by Decade: 20s to Postmenopause

In Your 20s & Athletic Peak

• [16:49-18:43]

  • Young women (esp. athletes) can “get away with” less optimal habits due to robust hormones, high bone mass, and resilience.
  • Still smart to focus on building a solid foundation (protein, micronutrients, etc.).

  “When you’re young you can get away with, with bad things… That’s what separates the cream from the milk is the people that really understand how important [nutrition] is.” – Dr. Seeman [17:20]

30s–Early 40s: Childbearing, Hormonal Shifts & Health Decline

• [19:10-22:28]

  • Pregnancy and breastfeeding is the “greatest physiologic stress” for women—nutrient depletion can take up to 3 years to correct.
  • Many women lose track of their health here due to time constraints and repeated pregnancies; this period can start a decline if not handled strategically.

  “Their bodies are literally getting the life sucked out of them, literally and figuratively…this is when most women really start to struggle.” – Dr. Seeman [19:10]

  • Strategic planning (pre/during/post-pregnancy) is key.
  • Many women overdo cardio, under-dose resistance training in these years.

Minimum Effective Dose of Strength Training

• [24:18–29:15]

  • Minimal baseline: 2x/week full-body resistance training (“enough stimulus”).
  • Most women “waste time” at the gym; workouts can be brief but must be effective, with muscle-fatiguing sets using heavier weights.

  “Most women are doing too much cardio and not enough resistance training… you could do it with one set if you picked a heavy enough weight or did enough repetitions.” – Dr. Seeman [24:56, 26:27] “It’s completing the workout in a way that fatigues you… Like you feel like you can’t do one more repetition.” – Dr. Seeman [27:47]

  • Proper form trumps ego—injury risk increases with bad form and excessive weight.

  “You gotta make an ugly face. Okay?…most women aren’t picking weights and challenging themselves in a way that does that.” – Dr. Seeman [26:27]

Perimenopause, Menopause, and Longevity

• [29:20–33:49]

  • In the 40s and 50s, women lose resilience to “errors” in behavior—poor sleep, stress, and lapsed habits hit harder.
  • Key: Double down on lifestyle (sleep, nutrition, weights, stress management). Train for life, not just for aesthetics.

  “At this stage… Think about the rest of your life. What is my goal when I’m 60? …I train for the older me.” – Dr. Seeman [29:27]

  • Hormone Replacement Therapy (HRT):
    • The pendulum is swinging to make HRT more accessible—but nuance and individualized choice are paramount.
    • Benefits extend beyond symptoms to reduction of CVD, osteoporosis, and possibly neurodegenerative risk.

  “I’m glad that we’re having the conversation. …Now I think the conversation is really opening up. It’s about reduction of cardiovascular disease, reduction of osteoporosis. It’s about longevity and optimizing metabolic health.” – Dr. Seeman [31:29]

The Muscle-Brain Connection, Creatine & Supplementation

• [33:49–38:45]

  • Lean muscle tissue preserves brain health and longevity.
  • Creatine + Taurine:
    • No longer just for young men: crucial for women’s muscles AND brains.
    • Brain benefits require higher dosages; more important for pregnant, lactating, and plant-based women (who get less from diet).
    • Creatine needs increase across lifespan, and supplementation is key since dietary intake (especially for plant-based eaters) is insufficient.

  “Creatine is very important across our entire lifespan. I actually have my girls taking creatine because they’re in the gym now and they’re lifting weights… It really is for everybody.” – Dr. Seeman [36:51]

Rapid Fire: Health Hot Topics — Worth the Hype?

[39:15–43:33]
Dr. Seeman offers her candid assessments:

• Mouth taping: Worth it if you’re a mouth breather.

• 10,000 steps: Great, but “walking is not exercise… still need to be lifting weights.”

• Intermittent fasting: Useful if it works for you; many pathways to results.

• Urinalysis/DIY labs: Not useful unless you understand the data.

• Peptides: Promising but “wild west” and requires caution about sourcing/quality.

• Fiber: Highly bioindividual; lower fiber works for her.

• ChatGPT for health advice: Useful tool, but can only synthesize what’s already online—curiosity and correct prompts required.

• Infrared blankets and sauna: Positive, but must have sleep/nutrition/training dialed in first.

• Rucking: Loves it, does annual 50-mile march.

• Walk after meals: Strongly recommended for glucose uptake.

• Creatine for brain health: “Every single day. For your muscles and for your brain.”

• Lymphatic drainage: Useful only as needed; for athletes or after intense sessions.

• Gummies: Not ideal—often have unwanted additives.

• GLP-1s: Work if paired with lifestyle changes, but not a shortcut.

  “I think [GLP-1s] are a good thing when used in the right way and when used in combination with lifestyle interventions. But you need nutrients, you need protein, you still need to be lifting weights.” – Dr. Seeman [43:33]

Notable Quotes & Memorable Moments

• On forming habits and the importance of the early day:
  “If it’s really important, it’s going to happen in that 5am to 9am hour.” – Seeman [03:17]

• On protein and breakfast:
  “The most important thing is that you’re getting enough amino acids in that first meal, the correct amount of protein… 30 to 50 grams…” – Seeman [06:25]

• On finding your macro balance:
  “You cannot overeat both of them (carbs and fat). And most people don’t know how to work that seesaw…” – Seeman [13:12]

• On resistance training:
  “Most women are doing too much cardio and not enough resistance training… [the] minimum effective dose is getting in there and getting that stimulus at least twice per week.” – Seeman [24:56]

• On menopause and the purpose behind training:
  “I train for the older me. Put in, you know, put in the work now. And that’s what women really have to start thinking about in this transition, because aging is inevitable.” – Seeman [29:27]

• On creatine:
  “Creatine is very important across our entire lifespan… It really is for everybody.” – Seeman [36:51]

Key Timestamps

• 05:55 — Fasted workouts and post-workout nutrition
• 08:12 — The importance of the protein “bolus” at breakfast
• 13:12 — Macro balancing and common mistakes
• 17:20 — Women’s health in their 20s and athletic context
• 19:10 — The challenge of post-pregnancy health
• 24:56 — Resistance training minimum effective dose
• 29:27 — Perimenopause, longevity, and training for “future self”
• 31:29 — HRT: The new conversation
• 36:51 — Why creatine is a non-negotiable supplement
• 39:15–43:33 — Rapid Fire: Hot Topics (worth the hype, or not?)

Final Thoughts & Where to Find Dr. Seeman

Dr. Seeman stresses a personalized, decade-appropriate approach to exercise and nutrition—lifting heavy, eating sufficient protein, leveraging supplements like creatine, and tracking biofeedback are critical for long-term strength and health as a woman. Hormonal changes are inevitable, but lifestyle and mindset are the biggest levers for healthy, resilient aging.

• Where to find more:
  • Instagram: @drfitandfabulous
  • Book: Hard to Kill
  • TEDx: “Why Women Should Be Lifting Weights”

“If you listen to this podcast, though, we may have you convinced.” – Dr. Seeman [45:00]