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BETTER! with Dr. Stephanie Estima | Women’s Strength, Body Composition and Hormones
PodcastForme et santéMédecine parallèleAnglais

BETTER! with Dr. Stephanie Estima | Women’s Strength, Body Composition and Hormones

par Dr. Stephanie Estima, Perimenopause & Women's Fitness Expert

NouveauNo Good or Bad Foods: Why You Can't Just Enjoy a Meal with Dr. Rachel Goldman9 novembre 2026 · 1 h 10 min
Épisodes
500
Parution
hebdomadaire
Dernier épisode
9 Nov 2026
Site webFlux RSS

À propos du podcast

Most women are told that feeling exhausted, gaining weight, losing muscle, and watching their body change after 40 is just what happens. Dr. Stephanie Estima is here to tell you that's the wrong map. BETTER is the podcast for women in perimenopause and menopause who want to build real strength, understand their hormones, and take body composition seriously — without the diet culture nonsense and without the fear. Dr. Stephanie is a chiropractor, brain health expert, and one of the few voices in the menopause space who leads with fitness, muscle, and what your body is actually capable of. Each week she brings the world's leading researchers, clinicians, and practitioners into conversation — then translates the science into something you can use on Monday morning. Topics include strength training in perimenopause, body composition after 40, HRT and hormonal health, bone density, metabolic health, injury prevention, sleep, nutrition, and the kind of training that actually works when your body is changing. This is not a podcast about surviving menopause. It's about building the strongest, most capable version of yourself — at the exact moment most women are told to expect less.

Épisodes 500

  1. No Good or Bad Foods: Why You Can't Just Enjoy a Meal with Dr. Rachel Goldman

    1 h 10 min

    Do you divide carbs, fats, and calories into whether they are “good” and “bad?" This episode with Dr. Rachel Goldman, a clinical psychologist and cognitive behavioural therapy specialist, will separate …

    Notes de l’épisode

    Do you divide carbs, fats, and calories into whether they are “good” and “bad?" This episode with Dr. Rachel Goldman, a clinical psychologist and cognitive behavioural therapy specialist, will separate physiological hunger from emotional hunger and consider why many women carry disordered eating patterns from their teens and 20s—just as those methods lose effectiveness.

    "It's the thought that follows the behaviour that's more important than the behaviour." The cookie is rarely the problem. The shame spiral after it is.

    This episode explores reading hunger signals, using a coping toolbox and a 10-minute pause to curb impulsive eating, rejecting food morality, and restoring pleasure via mindful eating and the raisin exercise. It examines when fasting becomes restriction—particularly for perimenopausal women—and addresses food noise, GLP-1s, avoiding speculation on celebrity bodies (and discussing them with children), supporting loved ones, and escaping societal appearance pressures.

    OUR SPONSORS

    QUALIA CREATINE+ - If you want to feel stronger, sharper, and more resilient, Qualia’s Creatine+ is my recommendation.Go to https://qualialife.com/better  and use code BETTER to save. 

    ALGAECAL - You can try AlgaeCal Collagen and get a special discount on your first purchase through our special offer. Go to: https://drstephanieestima.com/algaecal

    BON CHARGE - Recover Faster. Sleep Deeper. Look Better. Bon Charge brings you science-backed wellness technologies to enhance sleep, recovery, and beauty. Get 15% off the full suite at https://boncharge.com/better with code BETTER.

    LMNT - Stay hydrated without the sugar, food dye, and other dodgy ingredients found in popular electrolyte and sports drinks. Get a special offer when you make a purchase at https://DrinkLMNT.com/Better

    CHAPTERS

    (0:00) Intro: Body Image, Thought Spirals, and Self-Care
    (4:47) Physiological Hunger vs. Emotional Hunger: How to Tell the Difference
    (11:19) Emotional Eating: The Thought After the Bite, Coping Tools, and the 10-Minute Pause
    (16:59) Good Carbs vs. Bad Carbs: Why There Are No Good or Bad Foods
    (25:51) Mindful Eating, the Raisin Exercise, and Why Discomfort Can Help
    (32:17) Fasting and Disordered Eating: When Restriction Becomes a Problem
    (39:52) Menopause, Food Noise, and GLP-1s: Tool or Crash Diet?
    (45:26) Celebrity Bodies, Hollywood, and Why We Shouldn’t Comment on Weight
    (54:23) How to Talk to a Daughter or Loved One About Disordered Eating
    (59:17) Social Media, Physique Competitors, and Finding Your Why
    (1:04:16) The Never-Ending Goalpost: Body Image in Midlife and the Scale
    (1:10:36) The After Party: Dr. Stephanie’s Takeaways

    RESOURCES MENTIONED

    BIO

    Dr. Rachel Goldman is a nationally recognized clinical psychologist and author of When Life Happens (April 2026). She specializes in cognitive behavioural therapy, with expertise in stress management, body image, health behaviour change, and the mind-body connection. She is a Clinical Assistant Professor in the Department of Psychiatry at NYU Grossman School of Medicine and maintains a private practice in New York City.  More at https://www.drrachelnyc.com/about/

    ****************************
    P.S. When you're ready, here are two ways Dr. Stephanie can help you:

    Subscribe: The Mini Pause — My weekly newsletter packed with the most actionable, evidence-based tools for women 40+ to thrive in midlife.

    Build Muscle: LIFT — My progressive strength training program designed for women in midlife. Form-focused, joint-friendly, and built for real results.


    Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

  2. Deep Squats Don't Wreck Knees -This Does | Joint Pain & Strength Training in Menopause

    1 h 8 min

    Have you been told you can’t squat because you have bad knees, or that running will wreck your joints? In this solo nerd safari, Dr. Stephanie explains why that wear-and-tear story is wrong. Your cartilage …

    Notes de l’épisode

    Have you been told you can’t squat because you have bad knees, or that running will wreck your joints? In this solo nerd safari, Dr. Stephanie explains why that wear-and-tear story is wrong. Your cartilage isn’t a tire with a fixed amount of tread. It’s a sponge that has to be squeezed to stay fed. She covers how joints actually get their nutrients, why they recover so much more slowly than muscle, the morning stiffness pattern that deserves a doctor’s visit, and why joint pain becomes more common for women through perimenopause and menopause.

    You’ll also hear what the research says about running, deep squats, and strength training versus stretching for mobility. Then comes the practical plan for training strong without getting greedy: how hard to push, a simple pain rule, and when to back off.

    OUR SPONSORS

    TIMELINE - When you purchase a one month supply of Mitopure® Gummies, you'll receive a FREE discovery size Mitopure® Firming Serum. Go to https://timeline.com/estimabundle

    PIQUE LIFE  - Experience Transformative Results. Start your daily ritual today and elevate your morning and evening routine at https://piquelife.com/better

    BERKELEY LIFE - Restore your nitric oxide and get your pre-menopausal self back. Go to https://berkeleylife.com and use code BETTER20 to save.

    BEARABY - Find a more natural way to support deeper, calmer sleep. Go to https://bearaby.com and use code BETTER10 for 10% off any Bearaby weighted blanket purchase.

    TOPICS COVERED

    • Joint health for women over 40
    • Perimenopause and menopause joint pain
    • Musculoskeletal syndrome of menopause
    • How cartilage gets nutrients
    • Knee osteoarthritis prevention
    • Is squatting bad for your knees?
    • Does running cause knee arthritis?
    • Osteoarthritis vs rheumatoid arthritis morning stiffness
    • Strength training for joint health
    • Strength training vs stretching for mobility
    • Hypermobility and end-range strength
    • Tendon and connective tissue recovery

    RESOURCES MENTIONED

    BIO
    Dr. Stephanie Estima is a health expert and educator, specializing in female-centric health span, lifespan, and performance. She uses neuroscience, metabolism, nutrition, and exercise physiology to help women make informed health choices. Dr. Estima presents science in a meaningful and accessible way, providing practical tips and tools for daily practice. She’s appeared on TV, podcasts, summits, conferences, and webinars, and her articles have been read by millions. Dr. Estima lives in Toronto with her husband and sons. She’s an avid weightlifter, former bikini competitor, and language lover. More at drstephanieestima.com

    ****************************
    P.S. When you're ready, here are two ways Dr. Stephanie can help you:

    Subscribe: The Mini Pause — My weekly newsletter packed with the most actionable, evidence-based tools for women 40+ to thrive in midlife.

    Build Muscle: LIFT — My progressive strength training program designed for women in midlife. Form-focused, joint-friendly, and built for real results.


    Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

  3. Why Your Tendons Get Injured in Perimenopause (and How to Reverse It) with Dr. Keith Baar

    1 h 26 min

    If you’re a woman lifting weights, your muscles aren’t the only tissue adapting. Your tendons and ligaments are training right alongside them, and they respond to load very differently.Dr. Keith Baar is a …

    Notes de l’épisode

    If you’re a woman lifting weights, your muscles aren’t the only tissue adapting. Your tendons and ligaments are training right alongside them, and they respond to load very differently.

    Dr. Keith Baar is a professor of physiology at UC Davis and head of the Functional Molecular Biology Laboratory. He joins Dr. Stephanie Estima for a deep dive into tendon and ligament science. Whether you’re trying to stay injury-free as you build strength or you’re frustrated and want a smarter way back from an injury, this conversation gives you a framework for both.

    OUR SPONSORS

    LMNT  - Stay hydrated without the sugar, food dye, and other dodgy ingredients found in popular electrolyte and sports drinks. Get a special offer when you make a purchase at https://DrinkLMNT.com/Better

    OXFORD HEALTHSPAN - A whole-food spermidine supplement that supports cell renewal and healthy aging. Save at https://OxfordHealthspan.com/DrStephanie with code DrStephanie.

    ONESKIN - With age, skin becomes thinner, produces less collagen, proliferates at a slower rate, and accumulates damage. Fight back and save 15% at https://oneskin.co/better with code BETTER.

    ALGAECAL - You can try AlgaeCal Collagen and get a special discount off their first purchase through our special offer. Go to: https://drstephanieestima.com/algaecal

    TIMELINE - When you purchase a one-month supply of Mitopure® Gummies, you'll receive a FREE discovery size Mitopure® Firming Serum. Go to https://timeline.com/estimabundle

    TOPICS COVERED

    • Tendon and ligament injury prevention for women who lift
    • Why lifting heavy isn’t always best for tendon health
    • Low-load, long-duration (3LD) isometrics explained
    • The 10-minute tendon training window and 6 to 8 hour recovery gap
    • Isometric exercises for tendinopathy and injury rehab
    • Overcoming vs. yielding isometrics
    • Why RICE and rest can backfire after a tendon injury
    • Tendon structure: stiffer near bone, softer near muscle
    • Estrogen, testosterone, and sex differences in ACL and muscle injuries
    • Birth control, menopause hormone therapy, and tendon health
    • Flat shoes vs. heels and knee osteoarthritis
    • BPC-157, peptides, whey, and collagen for tendon health

    RESOURCES MENTIONED

    BIO

    Dr. Keith Baar is a distinguished professor and the head of the Functional Molecular Biology Laboratory at the University of California, Davis. With a Ph.D. in Physiology and Biophysics, Dr. Baar has dedicated his career to the intricate study of muscle development and adaptation. His research primarily focuses on understanding the molecular mechanisms behind muscle growth, repair, and the maintenance of muscle mass and function.

    ****************************
    P.S. When you're ready, here are two ways Dr. Stephanie can help you:

    Subscribe: The Mini Pause — My weekly newsletter packed with the most actionable, evidence-based tools for women 40+ to thrive in midlife.

    Build Muscle: LIFT — My progressive strength training program designed for women in midlife. Form-focused, joint-friendly, and built for real results.


    Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

  4. How To Build Round & Strong Glutes with Bret Contreras, PhD. aka the Glute Guy

    1 h 13 min

    Bret Contreras covers glute training: exercise selection (squats, RDLs, step-ups, split squats, single-leg work, abductions, kickbacks, bridges), hip thrust technique (foot placement, full extension, setup …

    Notes de l’épisode

    Bret Contreras covers glute training: exercise selection (squats, RDLs, step-ups, split squats, single-leg work, abductions, kickbacks, bridges), hip thrust technique (foot placement, full extension, setup errors, machine issues), and prioritizing glute growth over quads/hamstrings.

    TOPICS COVERED

    • Glute Rapid-Fire Begins
    • Hip Thrust Mistakes
    • Pelvic Tilt and Myths
    • Myth of Light Glute Training
    • No-Equipment Glute Options
    • The Hip Dips Question
    • Aesthetics and Glute Goals
    • Why Hip Thrusts Recover Well
    • Growing Glutes Without Legs
    • Hip Thrust Variations
    • Recovery and Training Frequency
    • Managing Maximum Recoverable Volume

    OUR SPONSORS

    SUNLIGHTEN - Boost recovery, heart health, and balance with sauna therapy. Go to https://get.sunlighten.com/DRSTEPHANIE and use code DRSTEPHANIE for a special discount.

    JUST THRIVE HEALTH - Your gut runs the show — mood, immunity, energy, all of it. Just Thrive's spore-based probiotics are the ones I actually trust. Take the Feel Better Challenge and save on your first order at https://justthrivehealth.com/better with code BETTER.

    PIQUE LIFE  - Experience Transformative Results. Start your daily ritual today and elevate your morning and evening routine at https://piquelife.com/better

    TIMELINE - Timeline’s clinically proven formula is now available at a great price when you go to https://timelinenutrition.com/better with code BETTER.

    RESOURCES MENTIONED

    BIO
    Bret Contreras “The Glute Guy” PhD, CSCS is a prominent strength and conditioning specialist, researcher, and bestselling author. He is best recognized for inventing the barbell hip thrust and developing cutting-edge glute-training methodologies.He authored the bestselling book Glute Lab, Bodyweight Strength Training Anatomy, and coauthored Strong Curves. Contreras holds a Ph.D. in Sports Science and has contributed to over 50 peer-reviewed published studies.

    ****************************
    P.S. When you're ready, here are two ways Dr. Stephanie can help you:

    Subscribe: The Mini Pause — My weekly newsletter packed with the most actionable, evidence-based tools for women 40+ to thrive in midlife.

    Build Muscle: LIFT — My progressive strength training program designed for women in midlife. Form-focused, joint-friendly, and built for real results.


    Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

  5. Skinny Is Where You Go to Die: Muscle Power & Myokines for Ageing Women with Dr. Paul Taylor

    1 h 35 min

    Your muscles aren't just for moving — they're an endocrine organ, releasing hundreds of signalling molecules called myokines every time you contract them. Dr. Paul Taylor breaks down the science of myokines …

    Notes de l’épisode

    Your muscles aren't just for moving — they're an endocrine organ, releasing hundreds of signalling molecules called myokines every time you contract them. Dr. Paul Taylor breaks down the science of myokines, why muscular power (not just strength) is the strongest predictor of how long you'll live, and why the pursuit of "skinny" is costing women their healthspan.

    RESOURCES MENTIONED

    BIO
    Dr. Paul Taylor is a Psychophysiologist, with a PhD in Psychology, separate master's degrees in Exercise Science and Nutrition and a postgraduate qualification in Neuroscience. As Director of Paul Taylor Consulting, he has conducted published research that shows that his programs have proven benefits for increasing hardiness, cognitive function and employee wellbeing, whilst reducing burnout across multiple industries. More at paultaylor.biz/about

    OUR SPONSORS

    BON CHARGE - Bon Charge brings you science-backed wellness technologies to enhance sleep, recovery, and beauty. Go to https://boncharge.com/better and use code BETTER.

    BEARABY - Find a more natural way to support deeper, calmer sleep. Go to https://bearaby.com and use code BETTER10 on any Bearaby weighted blanket purchase.

    ALGAECAL - Listeners can try AlgaeCal Collagen and get a specail discount off their first purchase through our special offer. Go to https://drstephanieestima.com/algaecal for a special offer.

    INCREDIWEAR - If you are an athlete, dealing with chronic joint pain, or just someone who wants to feel better in your body, this is worth trying. Head to https://drstephanieestima.com/incrediwear and use code DRSTEPH20.

    RAPID REBOOT - Whether you're a weekend warrior, a competitive athlete, or a parent of one — this is a game-changer for the whole household. Go to https://drstephanieestima.com/rapidreboot and use code DRSTEPHANIE.

    TOPICS COVERED

    • Myokines: what they are and how muscle contraction releases them
    • Muscle as an endocrine organ/exercise as medicine
    • The molecule of hope (irisin) and the myokine-brain connection
    • Being sedentary as "an active depressant"
    • Muscular power vs. strength vs. size for longevity
    • Two major waves of aging (40-44 and 60) and accelerated muscle loss
    • Sarcopenia, falls risk, and mortality in older adults
    • Hormesis and the case for reintroducing discomfort (Death by Comfort)
    • Cold plunge and cortisol: debunking the myth for perimenopausal and postmenopausal women
    • Cortisol response vs. threat response vs. challenge response
    • Chronic stress, amygdala hypertrophy, and frontal lobe shrinkage
    • Ultra-processed foods and the 80/20 rule
    • Protein requirements in perimenopause and menopause (1.6-2g/kg body weight)
    • Debunking low-protein "longevity diet" claims and Blue Zone research
    • Grip strength, VO2 max, and muscular power hazard ratios vs. smoking risk

    ****************************
    P.S. When you're ready, here are two ways Dr. Stephanie can help you:

    Subscribe: The Mini Pause — My weekly newsletter packed with the most actionable, evidence-based tools for women 40+ to thrive in midlife.

    Build Muscle: LIFT — My progressive strength training program designed for women in midlife. Form-focused, joint-friendly, and built for real results.


    Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

  6. Perimenopause Doesn't Cause ADHD, It Unmasks It: Reclaim Your Brain with Dr. Jolene Brighten

    1 h 23 min

    Dr. Jolene Brighten explains why ADHD in women is so often missed, misdiagnosed, or dismissed as personality. She covers the five hormonal life stages that make ADHD symptoms worse, why perimenopause "unmasks" …

    Notes de l’épisode

    Dr. Jolene Brighten explains why ADHD in women is so often missed, misdiagnosed, or dismissed as personality. She covers the five hormonal life stages that make ADHD symptoms worse, why perimenopause "unmasks" ADHD rather than causing it, and the food and exercise protocols that actually support an ADHD brain.

    Get Dr. Brighten’s Book, ADHD & Women: https://drbrighten.com/adhd-and-women/

    🎤 TOPICS COVERED

    • ADHD in women: symptoms, diagnosis, and why it's missed for decades
    • Why ADHD looks different in women versus men
    • Perimenopause and ADHD: why symptoms get worse in midlife
    • The five hormonal stages that worsen ADHD (puberty, pregnancy/postpartum, perimenopause, postmenopause, premenstrual phase)
    • Executive dysfunction explained: time blindness, task paralysis, and emotional dysregulation
    • ADHD masking in women: people-pleasing, perfectionism, and burnout
    • Estrogen, progesterone, and the ADHD brain: how hormones affect dopamine and focus
    • PMDD and ADHD: the connection between your cycle and your symptoms
    • Progesterone sensitivity and hormone replacement therapy for ADHD women
    • PCOS, PMOS, and the androgen-ADHD connection
    • ADHD and genetics: is ADHD hereditary
    • Nutrition for ADHD: gut health, protein, and the three foods Dr. Brighten recommends weekly
    • Exercise and the ADHD brain: lactate, BDNF, and why movement improves focus
    • Best workouts for ADHD: strength training, sprints, and mobility work
    • Creatine, saffron, bacopa, and other supplements for ADHD
    • Sleep and ADHD: delayed sleep phase syndrome and the default mode network
    • Late-diagnosed ADHD in women: why so many women are diagnosed in their late 30s and 40s

    📎 RESOURCES MENTIONED

    BIO
    Dr. Jolene Brighten is an internationally recognized expert in hormones, women’s health, and ADHD across the female lifespan. A board-certified naturopathic endocrinologist, nutrition scientist, certified menopause specialist, and sex counsellor, she is widely known for translating complex hormonal science into clear, clinically relevant care for patients and the doctors who treat them. She is the bestselling author of Beyond the Pill and Is This Normal, and is the host of The Dr. Brighten Show, a top-rated women’s health podcast. More at drbrighten.com

    📦 OUR SPONSORS

    PIQUE LIFE - Experience Transformative Results. Start your daily ritual today and elevate your morning and evening routine at https://piquelife.com/better

    TIMELINE  - Timeline’s clinically proven formula is now available at a great price when you go to https://timelinenutrition.com/better with code BETTER.

    BERKELEY LIFE - Restore your nitric oxide and get your pre-menopausal self back. Go to https://berkeleylife.com and use code BETTER20 to save.

    JUST THRIVE HEALTH - Just Thrive's spore-based probiotics are the ones I trust. Take the Feel Better Challenge and save on your first order at https://justthrivehealth.com/better with code BETTER.

    ****************************
    P.S. When you're ready, here are two ways Dr. Stephanie can help you:

    Subscribe: The Mini Pause — My weekly newsletter packed with the most actionable, evidence-based tools for women 40+ to thrive in midlife.

    Build Muscle: LIFT — My progressive strength training program designed for women in midlife. Form-focused, joint-friendly, and built for real results.


    Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

  7. Hypermobile? Yes, You Can Strength Train (Here's How to Do It Safely)

    34 min

    If you can touch your thumb to your forearm, your elbows bend backward when you lock them out, or you've spent your life being called "double-jointed" like it's a party trick — this episode is your …

    Notes de l’épisode

    If you can touch your thumb to your forearm, your elbows bend backward when you lock them out, or you've spent your life being called "double-jointed" like it's a party trick — this episode is your explainer.

    Dr. Stephanie walks through what hypermobility actually is, the three-tier spectrum from simple joint laxity to Hypermobility Spectrum Disorder to hEDS, and why the standard fitness advice (more stretching, more mobility work, taking it easy) is often exactly backwards for this population. The real issue was never flexibility — it's instability.

    Dr. Stephanie also explains safe strength training when your passive stabilizers can’t protect your end range, why controlled range is better than maximum range, and the specific training variables (tempo, isometrics, balance work) that build the neuromuscular control hypermobile bodies lack. She also covers nutrition considerations (protein, vitamin C, collagen timing) and recovery pacing, and reframes the idea that losing muscle while hypermobile makes you safer.

    TOPICS COVERED

    • What hypermobility is and how it's screened (the Beighton score)
    • The three tiers: joint hypermobility, Hypermobility Spectrum Disorder (HSD), and hypermobile Ehlers-Danlos Syndrome (hEDS)
    • Why hypermobility itself isn't the problem — instability is
    • Passive stabilizers vs. active stabilizers, explained
    • Why estrogen increases ligament laxity (and why women are more affected than men)
    • Proprioceptive deficits: why hypermobile joints don't send a clear "too far" warning signal
    • Why strength training is a primary treatment strategy, not a nice-to-have
    • Training in controlled range (about 80-90% of passive range) instead of maximum range
    • Practical cueing for squats, presses, and overhead work
    • Controlled eccentrics, isometrics, and balance/proprioceptive training
    • Why passive static stretching is generally counterproductive for this population
    • Joint-by-joint programming (why shoulders and hips need the most attention)
    • Nutrition: protein targets, vitamin C, and collagen peptide timing
    • Recovery: pacing over pushing, sleep, and how to tell soreness from a warning sign
    • Why chasing "skinny" is especially risky for hypermobile women in midlife

    RESOURCES MENTIONED https://drstephanieestima.com/podcasts/ep488

    OUR SPONSORS

    ALGAECAL
    Listeners can try AlgaeCal Collagen and get a special discount off their first purchase through our special offer. Go to: https://drstephanieestima.com/algaecal

    ONESKIN
    For a limited time, try their new OS-01 FACE RICH CREAM using code BETTER at https://oneskin.co/BETTER

    OXFORD HEALTHSPAN
    A whole-food spermidine supplement that supports cell renewal and healthy aging. Save at https://OxfordHealthspan.com/DrStephanie with code DrStephanie.

    BIOPTIMIZERS
    Your digestion can take a hit in midlife, but you don't have to suffer. Learn how enzymes can help at https://bioptimizers.com/better and use code BETTER to get 10% off your order.

    BEARABY
    Find a more natural way to support deeper, calmer sleep. Go to https://bearaby.com and use code BETTER10 on any Bearaby weighted blanket purchase.

    ****************************
    P.S. When you're ready, here are two ways Dr. Stephanie can help you:

    Subscribe: The Mini Pause — My weekly newsletter packed with the most actionable, evidence-based tools for women 40+ to thrive in midlife.

    Build Muscle: LIFT — My progressive strength training program designed for women in midlife. Form-focused, joint-friendly, and built for real results.


    Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

  8. No Time for the Gym? How to Rack Up Movement Minutes and Protect Your Bone Density with Katy Bowman

    1 h 24 min

    What if the guilt you feel for skipping the gym is based on a flawed concept? Biomechanist Katy Bowman challenges the notion that exercise is merely a modern, recent way to meet our body’s movement needs. She …

    Notes de l’épisode

    What if the guilt you feel for skipping the gym is based on a flawed concept? Biomechanist Katy Bowman challenges the notion that exercise is merely a modern, recent way to meet our body’s movement needs. She introduces her ”movement diet” framework, which includes movement calories (volume), movement macronutrients (walking, carrying, climbing, hand use, big-body work, active rest), and movement micronutrients (joint work often overlooked).

    Katy also encourages playing cards on the floor instead of the couch, sprinting with your kids at the park instead of on a track, why bunions and hallux valgus develop from years of subtle gait compensation, not "just aging," and why fixing the small stuff often matters more than adding another workout. Remember your bones and joints don’t distinguish between loads from a barbell and carrying groceries; they only care that the load occurred.

    🎤 TOPICS COVERED

    • Exercise vs. physical activity vs. movement (the three circles)
    • Fitting movement into an exhausted evening
    • The movement diet: macros, micros, and why movement is a nutrient
    • The Movement Pyramid, bottom to top
    • Should you push through pain, or back off?
    • Why "it's just age” is usually a movement-pattern problem
    • Driving, automatic transmissions, and the pelvic floor connection
    • Hadza activity levels vs. modern sedentary life
    • Finding movement inside a "fixed" daily schedule
    • Katy's own movement diet, and "Night Bitch"
    • What bone actually needs: a biomechanist's view on bone density
    • "Loads, not modes": Katy's rowing routine and the vitamin D/tofu analogy
    • Reframing sprinting: racing your kids at the park
    • Movement snacks and redesigning your environment
    • "Convenience isn't saving you time — it's saving you movement"
    • Feet, bunions, and how gait patterns form
    • Not "over the hill": choosing uphill in midlife

    📦 OUR SPONSORS

    JUST THRIVE HEALTH - Your gut runs the show — take the Feel Better Challenge and save on your first order at https://justthrivehealth.com/better with code BETTER.

    SUNLIGHTEN - Boost recovery, heart health, and balance with sauna therapy. Go to https://get.sunlighten.com/DRSTEPHANIE and use code DRSTEPHANIE for a special discount.

    TIMELINE - Timeline’s clinically proven formula is now available at a great price when you go to https://timelinenutrition.com/better with code BETTER.

    PIQUE LIFE - Experience Transformative Results. Start your daily ritual today and elevate your morning and evening routine at https://piquelife.com/better

    ****************************
    P.S. When you're ready, here are two ways Dr. Stephanie can help you:

    Subscribe: The Mini Pause — My weekly newsletter packed with the most actionable, evidence-based tools for women 40+ to thrive in midlife.

    Build Muscle: LIFT — My progressive strength training program designed for women in midlife. Form-focused, joint-friendly, and built for real results.


    Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

  9. The Physiology of Grief: What Loss Actually Does In Your Body with Mary-Frances O'Connor, PhD.

    1 h 17 min

    Falling in love triggers a specific hormonal cascade: oxytocin, dopamine, the whole cocktail that makes you feel like you can't think about anything else. What almost nobody talks about is that losing someone …

    Notes de l’épisode

    Falling in love triggers a specific hormonal cascade: oxytocin, dopamine, the whole cocktail that makes you feel like you can't think about anything else. What almost nobody talks about is that losing someone runs that same system in reverse.

    Mary-Frances O’Connor, director of the Grief, Loss, and Social Stress Lab, discusses how grief can be understood as a hormonal “withdrawal” from the bonding chemistry of love, debunks the myth of five linear stages, and clarifies the difference between acute “grief” and the longer-term trajectory of “grieving.”

    Prof O’Connor explains common emotional, cognitive, and physical manifestations, why the brain both knows a loved one is gone yet still expects them, and how grieving involves intense learning and identity updating. This episode also covers health risks after bereavement, the importance of preventive care and supportive companionship, practical ways to honour loved ones, and how reflecting on mortality can shape meaning.

    🎤 EPISODE OVERVIEW
    (0:00) Intro & Rapid-Fire Questions
    (4:44) Defining Grief vs. Grieving
    (6:15) Grief Beyond Death: Divorce, Empty Nests & Identity Loss
    (10:17) The Neurobiology of Love, Bonding & Loss
    (13:55) Acute Grief and the 21x Heart Attack Risk
    (21:13) The Broken Heart Phenomenon & the Case for Bereavement Care
    (30:42) Platitudes and How to Actually Support Someone Grieving
    (41:02) The "Gone But Everlasting" Theory & Grief as Learning
    (47:35) Purple Towels: Identity, Continuing Bonds & Facing Our Own Mortality
    (1:15:56) After Party with Dr. Stephanie

    📎 RESOURCES MENTIONED https://drstephanieestima.com/podcasts/ep486

    📦 OUR SPONSORS

    BEARABY - Find a more natural way to support deeper, calmer sleep. Go to https://bearaby.com and use code BETTER10 for a discount on any Bearaby weighted blanket purchase.

    BON CHARGE - Recover Faster. Sleep Deeper. Look Better. Bon Charge brings you science-backed wellness technologies to enhance sleep, recovery, and beauty. Get a special deal on the full suite at https://boncharge.com/better with code BETTER.

    BRICKHOUSE NUTRITION - Switch to BRICKHOUSE WHEY for guaranteed results or your money back. Go to https://thenewwhey.com and use promo code BETTER for a special deal.

    LMNT - Stay hydrated without the sugar, food dye, and other dodgy ingredients found in popular electrolyte and sports drinks. Get a special offer when you make a purchase at https://DrinkLMNT.com/Better

    ****************************
    P.S. When you're ready, here are two ways Dr. Stephanie can help you:

    Subscribe: The Mini Pause — My weekly newsletter packed with the most actionable, evidence-based tools for women 40+ to thrive in midlife.

    Build Muscle: LIFT — My progressive strength training program designed for women in midlife. Form-focused, joint-friendly, and built for real results.


    Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

  10. How Nitric Oxide Controls Blood Flow, Energy & Hormone Function with Cathy Eason, MS, BCHN

    1 h 17 min

    If you’ve got a cupboard full of supplements you bought with good intentions but never used, this episode is for you. Cathy Eason, Chief Science Officer at Berkeley Life, talks about nitric oxide, a molecule …

    Notes de l’épisode

    If you’ve got a cupboard full of supplements you bought with good intentions but never used, this episode is for you. Cathy Eason, Chief Science Officer at Berkeley Life, talks about nitric oxide, a molecule that affects almost every body system, including blood flow, blood pressure, digestion, energy production, and sexual arousal.

    She explains why nitric oxide production declines in your 30s and how it’s linked to perimenopause. Eason also discusses the research behind using dietary nitrates (like beets and leafy greens) to support nitric oxide production and when supplementation might be necessary. 

    This episode covers practical aspects like testing nitric oxide status at home, the connection between oral health and nitric oxide, and how the protocol differs for daily energy needs versus intense training. Eason also advises caution with nitric oxide supplementation, especially for those on blood pressure medication, and why she moved away from arginine/citrulline supplements.

    Go to https://drstephanieestima.com/berkeleylife  and use code BETTER20 for 20% Off.

    🎤 EPISODE OVERVIEW
    (0:00) Intro/Teaser
    (05:33) How Nitric Oxide Opens Blood Flow (Vasodilation 101)
    (11:04) Blood Pressure, Arterial Stiffness & the Research
    (15:49) Digestion, Gut Motility & Hypertension Safety
    (24:01) Oral Health, Fluoride & the Nitrate Recycling Pathway
    (29:34) Dietary Nitrate Sources: Beets, Ferments & Histamine Considerations
    (34:19) Arousal, Desire & Blood Flow to the Genitals
    (39:48) Closing the Research Gap: Female Sexual Function Data
    (41:08) Performance & Recovery: From the Soccer Field to the Gym
    (46:43) Muscle Force, DOMS & Timing Your Dose Around a Workout
    (51:10) Testing Your Own Nitric Oxide & Finding Your Pattern
    (59:28) Choosing a Supplement: The Ophelia & Emily Protocol
    (1:19:48) After-Party: Final Thoughts with Dr. Stephanie

    📎 RESOURCES MENTIONED - https://drstephanieestima.com/podcasts/ep485

    📦 OUR SPONSORS

    QUALIA CREATINE+ - If you want to feel stronger, sharper, and more resilient, Qualia’s Creatine+ is my recommendation.Go to https://qualialife.com/better  and use code BETTER to save. 

    PIQUE LIFE - Experience Transformative Results. Start your daily ritual today and elevate your morning and evening routine at https://piquelife.com/better

    TIMELINE - Timeline’s clinically proven formula is now available at a great price when you go to https://timelinenutrition.com/better with code BETTER.

    JUST THRIVE HEALTH - Your gut runs the show — mood, immunity, energy, all of it.  Save on your first order at https://justthrivehealth.com/better with code BETTER.

    ****************************
    P.S. When you're ready, here are two ways Dr. Stephanie can help you:

    Subscribe: The Mini Pause — My weekly newsletter packed with the most actionable, evidence-based tools for women 40+ to thrive in midlife.

    Build Muscle: LIFT — My progressive strength training program designed for women in midlife. Form-focused, joint-friendly, and built for real results.


    Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

  11. Your Brain on AI: How to Build Your Memory Muscle Before You Borrow It with Jim Kwik

    56 min

    For over 30 years, Jim Kwik has coached Hollywood, professional athletes, political leaders, and Harvard University on how to learn faster and think sharper — and in this episode, he tackles the question …

    Notes de l’épisode

    For over 30 years, Jim Kwik has coached Hollywood, professional athletes, political leaders, and Harvard University on how to learn faster and think sharper — and in this episode, he tackles the question sitting underneath so much of modern life: what happens to your mind muscle when every cognitive task gets handed off to ChatGPT, Claude or Gemini?

    The good news: your brain, like your muscles, adapts to the demands placed upon it at any age or stage. Jim explains why frustration and failure aren’t obstacles to brain training, shares his personal top ten list of brain-building habits, ranging from racket sports to language learning and volunteering. He also delves into an MIT study examining the impact of ChatGPT and introduces his own framework for using AI as a genuine cognitive partner, rather than a replacement for human brain power.

    🎤 Episode Overview:
    (0:00) Intro/Teaser
    (5:09) Can You Strength Train Your Brain?
    (7:46) Why Frustration Is the Whole Point
    (12:09) Racket Sports and the Longevity Connection
    (17:19) Ten Daily Habits for a More Resilient Brain
    (25:25) Cognitive Flexibility and the Echo Chamber Problem
    (30:35) Digital Dementia, Digital Deduction, and the Escalator Problem
    (36:29) Build Before You Borrow: Jim's Rule for Using AI
    (41:03) Kids, Screens, and Digital Addiction
    (48:01) Small Choices, Consistency, and Limitless Daily
    (56:35) After Party with Dr. Stephanie

    📎 RESOURCES MENTIONED - https://drstephanieestima.com/podcasts/ep484

    🎁 OUR SPONSORS

    ONESKIN
    - Save 15% at https://oneskin.co/better with code BETTER.

    BIOPTIMIZERS
    - Visit https://bioptimizers.com/better and use code BETTER to save 15% (and more)

    OXFORD HEALTHSPAN PRIMEADINE
    - Save 20% at https://OxfordHealthspan.com/DrStephanie with code DrStephanie.

    BRICKHOUSE NUTRITION
    - Go to https://thenewwhey.com and use promo code BETTER for a very special deal.

    INCREDIWEAR
    - Head to https://drstephanieestima.com/incrediwear and use code DRSTEPH20 for 20% off your order.

    ****************************
    P.S. When you're ready, here are two ways Dr. Stephanie can help you:

    Subscribe: The Mini Pause — My weekly newsletter packed with the most actionable, evidence-based tools for women 40+ to thrive in midlife.

    Build Muscle: LIFT — My progressive strength training program designed for women in midlife. Form-focused, joint-friendly, and built for real results.


    Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

  12. Pilates Girls, You're Losing Bone. The Exercise Science of Building Bone After 40 with Prof Belinda Beck

    1 h 14 min

    For decades, women with low bone density were told to take it easy; Professor Belinda Beck's research proved the opposite: high-intensity resistance and impact training safely rebuilds bone, even in women who …

    Notes de l’épisode

    For decades, women with low bone density were told to take it easy; Professor Belinda Beck's research proved the opposite: high-intensity resistance and impact training safely rebuilds bone, even in women who had been told their bones were too fragile to lift heavy.

    Belinda covers the full arc of bone health, from how peak bone mass is set in the teenage years, to what actually happens to bone when estrogen declines through perimenopause and menopause, to why so many popular "safe" exercises, including walking, cycling, and Pilates, simply don't provide enough stimulus to protect bone.

    They dig into the physiology of bone remodelling, the real evidence (and lack of it) behind weighted vests, how to read a DEXA scan, and practical calcium and vitamin D guidance. Belinda also shares the story behind LIFTMOR itself, including how her research team was once considered reckless for asking postmenopausal women to lift heavy, and how those same women ended up stronger, more confident, and more independent than they'd been in decades.

    EPISODE OVERVIEW
    (00:00) Introduction & Rapid Fire
    (05:15) Bone 101: Structure, Types & What Determines Density
    (11:52) How Bone Forms: Peak Mass, Sex Differences & Sesamoid Bones
    (17:12) Diet Culture, Dairy Myths & Caloric Restriction
    (23:42) Debunking the Kids & Weightlifting Myth
    (28:31) Runners, Multi-Sport & Varying the Stimulus
    (34:51) Wolff's Law & How Bone Adapts to Load
    (42:22) Best & Worst Exercises for Bone, Weighted Vests & Pilates
    (50:08) Estrogen, Perimenopause, Menopause & Building Your Baseline
    (1:04:16) The LIFTMOR Trial, ONERO & Getting Your Life Back
    (1:16:16) The After Party: Final Thoughts with Dr. Stephanie

    RESOURCES
    https://drstephanieestima.com/podcasts/ep483

    OUR SPONSORS

    LMNT
    Stay hydrated without the sugar, food dye, and other dodgy ingredients found in popular electrolyte and sports drinks. Get a special offer when you make a purchase at https://DrinkLMNT.com/Better

    BEARABY
    Find a more natural way to support deeper, calmer sleep. Go to https://bearaby.com and use code BETTER10 for 10% off any Bearaby weighted blanket purchase.

    YOUNG GOOSE
    Skin aging isn't defined by wrinkles. It's defined by skin quality. Head over to https://drstephanieestima.com/younggoose and use code BETTER for 10% off your first purchase.

    TIMELINE
    Timeline’s clinically proven formula is now available at a great price when you go to https://timelinenutrition.com/better with code BETTER.

    ****************************
    P.S. When you're ready, here are two ways Dr. Stephanie can help you:

    Subscribe: The Mini Pause — My weekly newsletter packed with the most actionable, evidence-based tools for women 40+ to thrive in midlife.

    Build Muscle: LIFT — My progressive strength training program designed for women in midlife. Form-focused, joint-friendly, and built for real results.


    Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

  13. Frozen Shoulder, Aching Hips & Just Aging: Midlife Joint Pain with Dr. Tom Walters

    1 h 25 min

    You did everything they told you. You rested it. You waited. And it still hurts. Here's the part no one explains: rest is often the reason it isn't getting better. Dr. Tom Walters is an orthopedic physical …

    Notes de l’épisode

    You did everything they told you. You rested it. You waited. And it still hurts. Here's the part no one explains: rest is often the reason it isn't getting better.

    Dr. Tom Walters is an orthopedic physical therapist, kinesiology professor, and founder of Rehab Science. Tom has spent over a decade teaching people that their bodies are adaptable, not fragile, and this conversation is a masterclass in what that actually means when something starts to hurt. They nerd out (a lot), but everything here is built to help you move through midlife with less fear and more agency.

    This one is for every Bettie who was told her aching hip or frozen shoulder is "just aging." You're not broken, and you're not behind. Your capacity changed; your plan just needs to change with it.

    🎤 EPISODE OVERVIEW:
    (00:00) Intro/teaser
    (05:34) Rapid fire: the rehab rules and myths worth tossing
    (10:35) What pain really is (it's not just a sensation)
    (16:59) The different types of pain
    (28:23) Why "just rest it" is outdated
    (35:40) Ego, injury, and the recovering type A
    (40:29) Load vs capacity, explained simply
    (49:23) Perimenopause, estrogen, and your changing capacity
    (56:51) The three phases of rehab
    (1:01:48) Hypermobility: why you have to chase muscle
    (1:10:05) That hip pain isn't bursitis (plus the live demo)
    (1:14:38) How to care for your body before the pain starts
    (1:26:06) The After Party with Dr. Stephanie

    📎 RESOURCES MENTIONED: https://drstephanieestima.com/podcasts/ep482

    🎁 OUR SPONSORS:

    JUST THRIVE HEALTH - Your gut runs the show — mood, immunity, energy, all of it. Just Thrive's spore-based probiotics are the ones I actually trust. Take the Feel Better Challenge and save on your first order at justthrivehealth.com/better with code BETTER.

    BRICKHOUSE NUTRITION - Switch to BRICKHOUSE WHEY for guaranteed results or your money back. Go to https://thenewwhey.com and use promo code BETTER for a special deal.

    PIQUE LIFE - Experience Transformative Results. Start your daily ritual today and elevate your morning and evening routine at piquelife.com/better

    QUALIA CREATINE+ - If you want to feel stronger, sharper, and more resilient, Qualia’s Creatine+ is my recommendation.Go to qualialife.com/better and use code BETTER to save.

    ****************************
    P.S. When you're ready, here are two ways Dr. Stephanie can help you:

    Subscribe: The Mini Pause — My weekly newsletter packed with the most actionable, evidence-based tools for women 40+ to thrive in midlife.

    Build Muscle: LIFT — My progressive strength training program designed for women in midlife. Form-focused, joint-friendly, and built for real results.


    Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

  14. Spiritual Fitness: Letting Go vs. Giving Up with Danielle LaPorte

    1 h 22 min

    We've been taught that healing is something you power through. Overcome the fear. Crush the goal. Cut the cord and move on. Danielle LaPorte says that's exactly why so many high-achieving women are still stuck …

    Notes de l’épisode

    We've been taught that healing is something you power through. Overcome the fear. Crush the goal. Cut the cord and move on. Danielle LaPorte says that's exactly why so many high-achieving women are still stuck in the same loops they swore they'd released; they were given the wrong instructions.

    In this episode, Dr. Stephanie (a self-described mechanist who wanted KPIs for her soul) gets Danielle to make "spiritual fitness" as concrete as a training program: a framework, metrics, and skills you can actually practice. They get into why cutting cords usually leaves you more hooked, not less; the fear of rejection quietly driving the woman who never misses a workout; the difference between ego goals (no party, no rest, onto the next thing) and heart-centered goals; and why the answer to a hard emotion is to bless it, not banish it.

    🎤 EPISODE OVERVIEW:
    (0:00) Intro/Teaser
    (6:06) Cutting cords, AI & triggers
    (13:29) Letting go vs. giving up
    (18:13) What is spiritual fitness?
    (28:16) The dark side of manifestation
    (34:32) The physics of letting go
    (43:44) Bless it, don't banish it
    (54:24) How's that working out?
    (1:01:37) Worthiness & Exorcist Emily
    (1:15:09) A live Centring Practice
    (1:23:45) The After Party with Dr. Stephanie

    📎 RESOURCES MENTIONED: https://drstephanieestima.com/podcasts/ep481

    🎁 OUR SPONSORS:

    MUSE - Train your nervous system with feedback, the same way you’d train muscles with resistance. If you are ready to unlock your brain's potential, go to https://choosemuse.com/BETTER or use code BETTER at checkout to get started.

    YOUNG GOOSE - Skin aging isn't defined by wrinkles. It's defined by skin quality. Head over to https://drstephanieestima.com/younggoose and use code BETTER for a deal on your first purchase.

    BON CHARGE - Recover Faster. Sleep Deeper. Look Better. Bon Charge brings you science-backed wellness technologies to enhance sleep, recovery, and beauty. Get a special deal on the full suite at https://boncharge.com/better with code BETTER.

    AGZ - If you’re ready to turn down the stress and focus on the rest, head to https://drinkag1.com/STEPHANIE to get a special deal on your purchase.

    RAPID REBOOT - Whether you're a weekend warrior, a competitive athlete, or a parent of one — this is a game-changer for the whole household. Go to https://drstephanieestima.com/rapidreboot and use code DRSTEPHANIE to save.

    ****************************
    P.S. When you're ready, here are two ways Dr. Stephanie can help you:

    Subscribe: The Mini Pause — My weekly newsletter packed with the most actionable, evidence-based tools for women 40+ to thrive in midlife.

    Build Muscle: LIFT — My progressive strength training program designed for women in midlife. Form-focused, joint-friendly, and built for real results.


    Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

  15. Why Your Body Composition Isn't Changing (And It's Not What You Think)

    42 min

    You’re training hard, tracking macros, getting enough protein, and sleeping eight hours a night, yet your body isn’t changing. In this solo episode, Dr. Stephanie explains that your body has been listening all …

    Notes de l’épisode

    You’re training hard, tracking macros, getting enough protein, and sleeping eight hours a night, yet your body isn’t changing.

    In this solo episode, Dr. Stephanie explains that your body has been listening all along, but it’s been given the wrong instructions. She also breaks down weight loss and fat loss, explaining that the scale can’t tell you which one is happening. She explains muscle protein synthesis and breakdown and how chronic undereating, low carbs, and too much cardio can tip the balance in the wrong direction.

    She also explains why skeletal muscle is the largest glucose disposal site, how muscle loss sets the stage for insulin resistance, and why myokines matter more than you think.

    🎤 EPISODE OVERVIEW:
    (00:00) Cold Open
    (01:26) Welcome Back, Betties
    (03:10) The DM That Started It All
    (05:47) Plateau or Betrayal?
    (10:02) You Are Not Broken
    (13:49) Meet the Villains
    (15:07) The Scale Is Lying to You
    (17:59) The Danger of Restriction and Cardio
    (24:22) What Body Composition Actually Means
    (25:43) Muscle: Your Glucose Superpower
    (30:11) The Carb-Insulin Trap
    (37:09) Three Shifts to Change the Trajectory

    📎 RESOURCES MENTIONED: https://drstephanieestima.com/podcasts/ep480

    🎁 OUR SPONSORS:

    PIQUE LIFE - Experience Transformative Results. Start your daily ritual today and elevate your morning and evening routine at https://piquelife.com/better

    TIMELINE - Timeline’s clinically proven formula is now available at a great price when you go to https://timelinenutrition.com/better with code BETTER.

    INCREDIWEAR - Whether you're dealing with chronic joint pain or just want to feel better in your body — this is worth trying. Head to https://drstephanieestima.com/incrediwear and use code DRSTEPH20 for 20% off your order.

    BON CHARGE - Recover Faster. Sleep Deeper. Look Better. Bon Charge brings you science-backed wellness technologies to enhance sleep, recovery, and beauty. Get a special offer at https://boncharge.com/better with code BETTER.

    ****************************
    P.S. When you're ready, here are two ways Dr. Stephanie can help you:

    Subscribe: The Mini Pause — My weekly newsletter packed with the most actionable, evidence-based tools for women 40+ to thrive in midlife.

    Build Muscle: LIFT — My progressive strength training program designed for women in midlife. Form-focused, joint-friendly, and built for real results.


    Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

  16. Perimenopause & Autoimmunity Look Identical. Here's How to Tell the Difference with Mickey Trescott, MSc

    1 h 21 min

    Is it perimenopause or autoimmunity? The symptoms are similar, and most women don’t ask. Mickey Trescott, founder of the Autoimmune Protocol movement, explains the overlap between hormonal changes and immune …

    Notes de l’épisode

    Is it perimenopause or autoimmunity? The symptoms are similar, and most women don’t ask. Mickey Trescott, founder of the Autoimmune Protocol movement, explains the overlap between hormonal changes and immune dysfunction in midlife.

    🎤 EPISODE OVERVIEW:
    (00:00) Introduction — Is It Perimenopause or Autoimmunity?
    (01:17) Rapid Fire: Hashimoto's Personality, Worst Doctor Quote & More
    (05:00) You Either Get Autoimmunity or You Have to Be a Bitch
    (06:32) What Is Autoimmune Disease? The 140-Condition Landscape
    (11:03) The Thyroid as Canary in the Coal Mine
    (13:53) Thyroid Medication Is a Band-Aid — Here's What It Doesn't Fix
    (16:26) Leaky Gut Is Present in Every Autoimmune Disease Tested
    (24:23) Food Reactions Can Take Six Days — and Alcohol Makes Everything Worse
    (31:29) How to Track Your Symptoms: Two Buckets to Watch
    (34:43) Perimenopause and Autoimmunity Look Identical. Here's How to Tell Them Apart.
    (38:40) How Progesterone Stopped Mickey's Autoimmune Flares
    (42:49) Estrogen, Histamine, and Why Your Food Reactions Change in Midlife
    (49:06) The Autoimmune Protocol Explained: Core AIP vs. Modified AIP
    (57:45) Nightshades, Oxalates, and the Foods Most People Worry About Unnecessarily
    (01:04:48) Movement and Autoimmune Disease: The U-Shaped Curve
    (01:13:31) Six Doctors Said Nothing Was Wrong. She Was Bedridden.
    (01:22:38) Advocacy, Early Detection, and Where to Find Mickey
    (01:25:35) After Party: Stephanie's Highlights

    📎 RESOURCES MENTIONED: https://drstephanieestima.com/podcasts/ep479

    🎁 OUR AWESOME SPONSORS:

    OXFORD HEALTHSPAN PRIMEADINE
    A whole-food spermidine supplement that supports cell renewal and healthy aging. Save at https://OxfordHealthspan.com/DrStephanie with code DrStephanie.

    JUST THRIVE HEALTH
    Your gut runs the show — mood, immunity, energy, all of it. Just Thrive's spore-based probiotics are the ones I actually trust. Take the Feel Better Challenge and save at https://justthrivehealth.com/better with code BETTER.

    ONESKIN
    With age, skin becomes thinner, produces less collagen, proliferates at a slower rate, and accumulates damage. Fight back and save at https://oneskin.co/better with code BETTER.

    BIOPTIMIZERS
    Magnesium Breakthrough contains multiple types of magnesium plus cofactors like B6 to enhance absorption. Visit https://bioptimizers.com/better and use code BETTER to save.

    BON CHARGE

    Recover Faster. Sleep Deeper. Look Better. Bon Charge brings you science-backed wellness technologies to enhance sleep, recovery, and beauty. Get a special deal on the full suite at https://boncharge.com/better with code BETTER

    ****************************
    P.S. When you're ready, here are two ways Dr. Stephanie can help you:

    Subscribe: The Mini Pause — My weekly newsletter packed with the most actionable, evidence-based tools for women 40+ to thrive in midlife.

    Build Muscle: LIFT — My progressive strength training program designed for women in midlife. Form-focused, joint-friendly, and built for real results.


    Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

  17. Is Muscle Soreness Progress? Dial in Your Exercise Intensity & Recovery with Dani Coleman

    53 min

    If you've ever judged a workout by how wrecked you felt the next day, this episode is going to reframe everything. Dani Coleman, VP of Training and Head Trainer at Pvolve and Jennifer Aniston's personal trainer …

    Notes de l’épisode

    If you've ever judged a workout by how wrecked you felt the next day, this episode is going to reframe everything. Dani Coleman, VP of Training and Head Trainer at Pvolve and Jennifer Aniston's personal trainer since 2021, feels less like a podcast guest and more like a sister from another mister.

    Dani covers the cardio myth that kept a generation of women on the elliptical for hours, why "toned" is basically a safe word for building muscle, how Jennifer Aniston's approach to training has evolved through menopause, why recovery is a non-negotiable (not a reward), the overlooked third pillar of movement nobody talks about, why cortisol isn't the villain, and what "one to three reps shy of failure" actually feels like in your body.

    🎤 EPISODE OVERVIEW:
    (0:00) Intro/Teaser
    (1:38) Introduction: Dani Coleman, VP of Training at Pvolve and Jennifer Aniston's trainer
    (4:21) Rapid fire: the fitness rule Dani would throw in the trash forever
    (6:30) Dani's background: professional dance, the stair climber era, and finding strength training
    (7:55) "Toned" is Stephanie's favourite swear word — and Dani agrees
    (13:44) Cardio isn't the enemy — your inability to recover is
    (15:49) How perimenopause changes recovery capacity and what to do about it
    (21:21) The Apple Watch client: underfuelled, overstressed, underslept
    (25:09) The forgotten third pillar: why mobility is the stage that holds up Beyoncé
    (33:43) Common squat faults — and why filming yourself is one of the best free tools you have
    (37:10) Jennifer Aniston: five years of training, a mindset shift, and lifting heavier through menopause
    (44:15) The University of Exeter study: what 72 women across the menopausal spectrum proved
    (46:07) Consistency over intensity — every single time
    (48:46) Dani's own training week: strength, sprints, and one judgment-free run
    (50:04) Sauna over cold plunge: why women are basically allergic to cold therapy
    (50:52) One to three reps shy of failure: how to actually know when you're there
    (55:21) Where to find Dani and Pvolve
    (56:35) After party: Stephanie's reflections on the episode

    📎 RESOURCES MENTIONED: https://drstephanieestima.com/podcasts/ep478

    🎁 OUR AWESOME SPONSORS:
    TIMELINE Timeline’s clinically proven formula is now available at a new, lower price when you go to https://timelinenutrition.com/better with code BETTER.

    YOUNG GOOSE Skin aging isn't defined by wrinkles. It's defined by skin quality. Head over to https://drstephanieestima.com/younggoose and use code BETTER to save on your first purchase.

    PIQUE LIFE Experience Transformative Results. Start your daily ritual today and elevate your morning and evening routine at https://piquelife.com/better

    INCREDIWEAR Whether you're an athlete, dealing with chronic joint pain, or just someone who wants to feel better in your body — this is worth trying. Head to https://drstephanieestima.com/incrediwear and use code DRSTEPH20 for a special deal on your order.

    AGZ If you’re ready to turn down the stress and focus on the rest, head to https://drinkag1.com/STEPHANIE to get a FREE Frother with your first purchase of AGZ.

    ****************************
    P.S. When you're ready, here are two ways Dr. Stephanie can help you:

    Subscribe: The Mini Pause — My weekly newsletter packed with the most actionable, evidence-based tools for women 40+ to thrive in midlife.

    Build Muscle: LIFT — My progressive strength training program designed for women in midlife. Form-focused, joint-friendly, and built for real results.


    Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

  18. Don't Love the Stairmaster: Try Passive Cardio with Infrared Sauna with Connie Zack

    1 h 8 min

    If you've ever dismissed a sauna as a spa luxury, this episode will change your mind. In this episode, Connie Zack, co-founder of Sunlighten, breaks down how infrared light interacts with the body at the …

    Notes de l’épisode

    If you've ever dismissed a sauna as a spa luxury, this episode will change your mind. In this episode, Connie Zack, co-founder of Sunlighten, breaks down how infrared light interacts with the body at the cellular level — and why it's genuinely different from just getting hot.

    Connie covers all four wavelengths, the SoloCarbon blood pressure trials, why deliberately exposing yourself to heat can actually reduce hot flash frequency, how infrared shifts you from sympathetic to parasympathetic in minutes, and the full case for sauna as passive cardio. She also gets into the practical stuff: minimum effective dose, habit stacking, morning vs. evening, hydration, and what to expect in week one versus week 100.

    Don’t forget to go to https://get.sunlighten.com/DRSTEPHANIE and use code DRSTEPHANIE for a special offer.

    🎤 EPISODE OVERVIEW:
    (0:00) Intro/Teaser
    (1:19) Week 1 vs. Week 100 — how to start your sauna practice
    (6:33) Contrast therapy & cold plunge benefits
    (9:08) The biggest misconception about infrared saunas
    (12:01) The four wavelengths explained: far, mid, near & red
    (18:31) The most underestimated benefit for midlife women
    (23:03) How infrared works at the cellular level
    (28:16) SoloCarbon technology & the blood pressure studies
    (31:40) Hot flashes & thermoregulatory training
    (38:49) Passive cardio — the mechanism explained
    (43:40) Cortisol, HPA axis & the sympathetic-to-parasympathetic shift
    (45:33) Minimum effective dose & what you'll notice first
    (57:08) Habit stacking your sauna practice
    (1:02:47) Can't afford a Sunlighten? Free alternatives
    (1:08:10) The After-Party with Dr. Stephanie

    📎 RESOURCES MENTIONED: https://drstephanieestima.com/podcasts/ep477

    🎁 OUR AWESOME SPONSORS:

    JUST THRIVE HEALTH
    Your gut runs the show — mood, immunity, energy, all of it. Just Thrive's spore-based probiotics are the ones I actually trust. Take the Feel Better Challenge and save 20% on your first order at https://justthrivehealth.com/better with code BETTER.

    LMNT
    We talked about electrolytes in this episode for a reason — they matter. LMNT is what I reach for: no sugar, no food dye, no questionable fillers. Just the minerals your body actually needs. Get a special offer at https://drinklmnt.com/better

    TROSCRIPTIONS
    Troscriptions are precision-dosed, physician-formulated, and genuinely unlike anything else in the optimization space. Try them at https://troscriptions.com/better and use code BETTER for 10% off your first order.

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    Recover Faster. Sleep Deeper. Look Better. Bon Charge brings you science-backed wellness technologies to enhance sleep, recovery, and beauty. Get 15% off the full suite at https://boncharge.com/better with code BETTER.

    ****************************
    P.S. When you're ready, here are two ways Dr. Stephanie can help you:

    Subscribe: The Mini Pause — My weekly newsletter packed with the most actionable, evidence-based tools for women 40+ to thrive in midlife.

    Build Muscle: LIFT — My progressive strength training program designed for women in midlife. Form-focused, joint-friendly, and built for real results.


    Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

  19. Look. Feel. Perform. Why Muscle Is the Answer to All Three After 40 with Andy Galpin, PhD

    1 h 7 min

    If you've ever felt like your body stopped cooperating in your 40s — the recovery that takes days instead of hours, the muscle that seems to disappear no matter what you do, the fitness advice that just doesn't …

    Notes de l’épisode

    If you've ever felt like your body stopped cooperating in your 40s — the recovery that takes days instead of hours, the muscle that seems to disappear no matter what you do, the fitness advice that just doesn't land anymore — this conversation is your explanation.

    Dr. Stephanie and Dr. Andy Galpin cover why fast-twitch muscle fiber loss is the real aging problem nobody's talking about, what perimenopause actually does to your recovery capacity (and why the answer isn't just "train less"), why fasted versus fed training is far more personal than the internet would have you believe, the look/feel/perform triad as a framework for ditching shame-based motivation for good, and why bone mineral density is the one number every woman over 40 should know — and most don't.

    This isn't about getting smaller. It's about building a body that works for the next 40 years.

    🎤 EPISODE OVERVIEW:
    (00:00) Intro/Teaser
    (04:08) Bone Density, Elite Athletes, Social Media & Muscle Biopsies
    (09:26) Cardio or Weights at 48?
    (16:34) HRV, Perception & What Actually Matters
    (22:02) The Six-Week Shred Lie
    (29:53) Fast-Twitch Fibres, the Soleus,& Why Aging Steals Your Power
    (41:53) Preserving Power
    (45:06) Training Through Injury vs. Fixing It First
    (49:02) Fasted vs. Fed Training
    (56:13) Perimenopause, Recovery & Grace + Fortitude
    (01:02:23) Look/Feel/Perform, Self-Talk & the Devotional Shift
    (01:10:31) After Party — Stephanie's Highlights & Final Thoughts

    📎 RESOURCES MENTIONED: https://drstephanieestima.com/podcasts/ep476

    🎁 OUR AWESOME SPONSORS:

    QUALIA CREATINE+ - If you want to feel stronger, sharper, and more resilient, Qualia’s Creatine+ is my recommendation. Go to https://qualialife.com/better and use code BETTER to save.

    PIQUE - Designed to deeply hydrate, enhance skin elasticity & firmness and support sustained energy—exactly what we need during this stage of life. Start your daily ritual today and elevate your routine. Head to https://piquelife.com/drestima.

    TIMELINE - Timeline’s clinically proven formula is now available at a new, lower price when you go to https://timelinenutrition.com/better with code BETTER.

    ONESKIN - With age, skin becomes thinner, produces less collagen, proliferates at a slower rate, and accumulates damage. Fight back and save at https://oneskin.co/better with code BETTER.

    INCREDIWEAR - Whether you're an athlete, dealing with chronic joint pain, or just someone who wants to feel better in your body — this is worth trying. Head to https://drstephanieestima.com/incrediwear and use code DRSTEPH20.

    ****************************
    P.S. When you're ready, here are two ways Dr. Stephanie can help you:

    Subscribe: The Mini Pause — My weekly newsletter packed with the most actionable, evidence-based tools for women 40+ to thrive in midlife.

    Build Muscle: LIFT — My progressive strength training program designed for women in midlife. Form-focused, joint-friendly, and built for real results.


    Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

  20. HRT Can’t Fix Your Ligaments: The Diabolical Role of Estrogen on Connective Tissue

    52 min

    You've been training consistently for years. You know your way around a gym. And then, out of nowhere, a shoulder gives out on a weight you've pressed a thousand times. Or your knees start complaining on the …

    Notes de l’épisode

    You've been training consistently for years. You know your way around a gym. And then, out of nowhere, a shoulder gives out on a weight you've pressed a thousand times. Or your knees start complaining on the stairs. Or your hips talk back on leg day — and nobody can find anything wrong on imaging.

    This isn't aging. This isn't bad form. This is what happens when one system gets all the attention, and another one runs out of runway.

    In this solo episode, Dr. Stephanie introduces the JTL — joints, tendons, and ligaments — the connective tissue system that holds your entire muscular strength together, operates on a completely different adaptation timeline than muscle, and has been systematically ignored by decades of fitness programming aimed at women.

    🎤 Episode Overview:
    (0:00) Intro/Teaser
    (1:30) Ligaments 101
    (3:10) The JTL: joints, tendons, and ligaments
    (18:50) The biology of connective tissue
    (30:00) Hypermobility: when flexibility is a symptom
    (32:30) How to train if you're hypermobile
    (42:00) The estrogen paradox
    (49:15) How to load your JTL: actionable training tips
    (57:15) Action steps for better JTL

    ⚡️ Watch Dr. Stephanie on the "Diary of a CEO" podcast - https://youtu.be/HwVn3WMv5oI?si=UFaHJG3CMEKjGZhQ

    📎 Resources mentioned in this episode: https://drstephanieestima.com/podcasts/ep475

    🎁 We couldn’t do it without our sponsors:

    YOUNG GOOSE - Skin aging isn't defined by wrinkles. It's defined by skin quality. Head over to https://drstephanieestima.com/younggoose and use code BETTER for a deal on your first purchase.

    TIMELINE - Timeline’s clinically proven formula is now available at a new, lower price when you go to https://timelinenutrition.com/better with code BETTER.

    BIOPTIMIZERS - Your digestion can take a hit in midlife, but you don't have to suffer. Learn how enzymes can help at https://bioptimizers.com/better and use code BETTER to save.

    QUALIA NAD+ - Boost energy, DNA health, and cellular protection. Get a special deal at https://qualialife.com/better with code BETTER.

    ****************************
    P.S. When you're ready, here are two ways Dr. Stephanie can help you:

    Subscribe: The Mini Pause — My weekly newsletter packed with the most actionable, evidence-based tools for women 40+ to thrive in midlife.

    Build Muscle: LIFT — My progressive strength training program designed for women in midlife. Form-focused, joint-friendly, and built for real results.


    Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

  21. Stop Trying to Feel Better — Get Better at Feeling: Heal Anxiety from the Body Up with Dr. Russell Kennedy

    1 h 21 min

    If you've tried therapy, medication, journaling, and every mindset tool available — and you're still anxious — this episode is for you. Dr. Russell Kennedy, physician, neuroscientist, and certified trauma …

    Notes de l’épisode

    If you've tried therapy, medication, journaling, and every mindset tool available — and you're still anxious — this episode is for you. Dr. Russell Kennedy, physician, neuroscientist, and certified trauma therapist, makes the case that anxiety doesn't start in your mind. It starts in your body, as a physiological alarm that's likely been there since childhood. And until you address the alarm directly, you're only ever managing symptoms.

    Dr. Kennedy explores why perimenopause turns up the volume on anxiety that felt manageable before, why overachievement is just another way of outrunning the alarm, and what you can actually do — today — to start healing from the body up. Fair warning: Dr. Kennedy takes Dr. Stephanie through a live exercise to find her body alarm. There were tears in the production room.

    🎤 Episode Overview
    (0:00) Intro/Teaser
    (1:30) Stand-Up Comedy, Mother's Death, and What Anxiety Is
    (08:28) Why We're So Anxious in a World That's Never Been Safer
    (12:51) Alarm vs. Anxiety: The Distinction That Finally Makes Sense of It All
    (26:00) JABS, the Default Mode Network, and Overachievement
    (46:00) Perimenopause and SSRIs
    (53:00) Live Exercise: Finding the Alarm in Your Body (Baby Steffi)
    (01:06:00) How to Start Feeling Your Feelings Without Blowing the Lid Off Pandora's Box
    (01:11:39) Three Beach Balls and No Progesterone
    (01:17:00) The After-Party with Dr. Stephanie

    📎 Resources mentioned in this episode: https://drstephanieestima.com/podcasts/ep474

    🎁 We couldn’t do it without our sponsors:

    OXFORD HEALTHSPAN PRIMEADINE - A whole-food spermidine supplement that supports cell renewal and healthy aging. Save at https://OxfordHealthspan.com/DrStephanie with code DrStephanie.

    ONESKIN - With age, skin becomes thinner, produces less collagen, proliferates at a slower rate, and accumulates damage. Fight back at https://oneskin.co/better with code BETTER.

    JUST THRIVE HEALTH - Take the Just Thrive FEEL BETTER challenge today, and save on your first order. Go to https://justthrivehealth.com/better and use the code BETTER to see the difference for yourself.

    AGZ - If you’re ready to turn down the stress and focus on the rest, head to https://drinkag1.com/STEPHANIE to get a special offer.

    ****************************
    P.S. When you're ready, here are two ways Dr. Stephanie can help you:

    Subscribe: The Mini Pause — My weekly newsletter packed with the most actionable, evidence-based tools for women 40+ to thrive in midlife.

    Build Muscle: LIFT — My progressive strength training program designed for women in midlife. Form-focused, joint-friendly, and built for real results.


    Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

  22. More Cardio, Less Food, Still Gaining: Your Midlife Fitness Do-over with Natalie Jill

    1 h 8 min

    If you’ve been eating less, exercising more, and still experiencing unwanted body changes, this episode is for you. Natalie Jill, a Licensed Master Sports Nutritionist and functional fitness trainer, joins Dr …

    Notes de l’épisode

    If you’ve been eating less, exercising more, and still experiencing unwanted body changes, this episode is for you. Natalie Jill, a Licensed Master Sports Nutritionist and functional fitness trainer, joins Dr. Stephanie for a peer-to-peer conversation between two women in the fitness industry who have seen the same broken patterns and concluded that the plan most women follow is not suitable for them.

    Natalie’s journey from rock bottom to 13 magazine covers in her 40s and 50s was not due to a better diet plan, but rather a complete overhaul of her False Assumed Truths (F.A.T.). She discusses the mechanics behind why chronic cardio is counterproductive in midlife, the accelerating bone loss caused by ellipticals, the falsehood of three sets of twelve, and the necessity of changing beliefs before any protocol can work.

    This rare episode features two practitioners in the same space, with the same audience, comparing notes honestly.

    Episode Overview:
    (0:00) Intro/Teaser
    (1:21) Two Midlife Women, One Honest Conversation — with Natalie Jill
    (4:22) The Best Thing That Happened to My Body After 40: Natalie's Explant Story
    (8:25) Toxic Load, the "Bucket" Theory & What We Blame on Menopause
    (10:13) From Rock Bottom to 13 Magazine Covers: Natalie Jill's Origin Story
    (19:24) Why Your Desire to Change Makes Other People Uncomfortable
    (25:00) Did the Fitness Industry Do Midlife Women Dirty? Ignorance vs. Negligence
    (29:36) Why Cardio Stops Working After 40 — and What's Actually Happening in Your Body
    (32:32) The Real Problem with Cardio Machines, Calorie Counting & the Elliptical
    (35:54) Where Cardio Actually Helps: Polarising Your Training & the Norwegian 4x4 Protocol
    (38:54) Low Impact Is Killing Your Bones: Heels, Hip Pain & Babying Ourselves to Death
    (42:34) Why Glutes Are the Central Problem — and Why Nobody Is Checking Them
    (45:54) False Assumed Truths: The Belief System Running in the Background of Every Midlife Woman
    (50:45) Is Menopause Weight Gain Inevitable? Becoming Your Own Health Detective
    (52:42) GLP-1s, Muscle Loss & Why "Just Get Enough Protein" Isn't Enough
    (1:03:48) This Is Why I Lift: Strength Training as Resilience for Whatever Life Throws at You
    (1:07:05) What a Real Training Week Looks Like: Progressive Load, Planks & Pull-Ups
    (1:10:37) After Party: Stephanie's Highlights

    Resources mentioned in this episode: https://drstephanieestima.com/podcasts/ep473

    We couldn’t do it without our sponsors:

    YOUNG GOOSE - Skin aging isn't defined by wrinkles. It's defined by skin quality. Head over to https://drstephanieestima.com/younggoose and use code BETTER for 10% off your first purchase.

    BON CHARGE - Achieve glowing skin, gain more energy, and uplevel your recovery practice with a suite of red light products. Get 15% off at https://boncharge.com/better with code BETTER.

    PIQUE - Designed to deeply hydrate, enhance skin elasticity & firmness and support sustained energy—exactly what we need during this stage of life. Start your daily ritual today and elevate your routine. Head to https://piquelife.com/drestima.

    INCREDIWEAR - Whether you're an athlete, dealing with chronic joint pain, or just someone who wants to feel better in your body — this is worth trying. Head to https://drstephanieestima.com/incrediwear and use code DRSTEPH20 for 20% off your order.

    RAPID REBOOT - Weekend warrior, a competitive athlete, or a parent of one — this is a game-changer for the whole household. Go to https://drstephanieestima.com/rapidreboot and use code DRSTEPHANIE for 10% off.

    ****************************
    P.S. When you're ready, here are two ways Dr. Stephanie can help you:

    Subscribe: The Mini Pause — My weekly newsletter packed with the most actionable, evidence-based tools for women 40+ to thrive in midlife.

    Build Muscle: LIFT — My progressive strength training program designed for women in midlife. Form-focused, joint-friendly, and built for real results.


    Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

  23. The Estrogen Shortage Is Real & Your Gut Might Be Making It Worse with Esther Blum

    1 h 7 min

    Esther Blum, integrative dietitian and menopause expert, unpacks the estrogen supply chain crisis, leaving women without basic hormone care, while there are 25 erectile dysfunction medications on the market …

    Notes de l’épisode

    Esther Blum, integrative dietitian and menopause expert, unpacks the estrogen supply chain crisis, leaving women without basic hormone care, while there are 25 erectile dysfunction medications on the market with zero shortages.

    But the conversation goes deeper: if your gut and liver detox pathways aren't functioning first, HRT may not work the way you're hoping. Esther breaks down the gut-liver-hormone axis, explains why 70% of women aren't detoxing their hormones properly, and makes the case for eating more — not less — in midlife.

    Plus: testosterone as the missing menopause hormone, why carbs at dinner might be the key to sleeping through the night, and why the zero F's era is the best-kept secret of menopause.

    🎤 Episode Overview:
    (00:00) Introduction
    (01:31) The Estrogen Shortage Nobody Is Talking About
    (06:54) The Case for Starting HRT in Perimenopause
    (11:19) HRT and Connective Tissue — What Estrogen Can't Do Alone
    (14:15) Testosterone: The Missing Menopause Hormone
    (22:00) The Gut-Liver Axis and Why HRT Fails Without It
    (29:20) What Happens When You Skip the Detox Step
    (34:31) Ventilator Calories and Eating More in Midlife
    (41:00) Carbohydrates, Cortisol, and Sleep
    (01:00:32) The Lab Tests to Ask For
    (01:03:13) One Thing to Do This Week
    (01:04:27) The Zero F's Era
    (01:11:00) After Party - Final Thoughts with Dr. Stephanie

    📎 Resources mentioned in this episode: https://drstephanieestima.com/podcasts/ep472

    🎁 We couldn’t do it without our sponsors:

    TIMELINE - Timeline’s clinically proven formula is now available at a new, lower price . Mitopure now starts at $79, when you go to https://timelinenutrition.com/better with code BETTER.

    JUST THRIVE HEALTH - Take the Just Thrive FEEL BETTER challenge today, and save 20% on your first order. Go to https://justthrivehealth.com/better and use the code BETTER to see the difference for yourself.

    LMNT - Stay hydrated without the sugar, food dye, and other dodgy ingredients found in popular electrolyte and sports drinks. Get a special offer when you make a purchase at https://DrinkLMNT.com/Better

    KENETIK - You think carefully about how you fuel your body but are you fueling your brain? Learn more about Kenetik and try it for yourself by going to https://drinkkenetik.com/BETTER and use code BETTER for 15% off your purchase.

    ONESKIN - With age, skin becomes thinner, produces less collagen, proliferates at a slower rate, and accumulates damage. Fight back and save 15% at https://oneskin.co/better with code BETTER.

    ****************************
    P.S. When you're ready, here are two ways Dr. Stephanie can help you:

    Subscribe: The Mini Pause — My weekly newsletter packed with the most actionable, evidence-based tools for women 40+ to thrive in midlife.

    Build Muscle: LIFT — My progressive strength training program designed for women in midlife. Form-focused, joint-friendly, and built for real results.


    Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

  24. 96% of Drs Weren’t Taught About Pain: The Recipe for Relief with Dr. Rachel Zoffness

    1 h 2 min

    Dr. Rachel Zoffness is a pain psychologist, neuroscientist, and author of Tell Me Where It Hurts -- and she's here to dismantle the biggest lie medicine has sold us: that pain is a purely biomedical problem …

    Notes de l’épisode

    Dr. Rachel Zoffness is a pain psychologist, neuroscientist, and author of Tell Me Where It Hurts -- and she's here to dismantle the biggest lie medicine has sold us: that pain is a purely biomedical problem requiring a purely biomedical solution.

    Dr. Rachel unpacks how trauma turns the nervous system into a pain megaphone, why the brain literally gets better at producing pain the longer it practices it, and why loneliness is as dangerous to your physical health as poor sleep or a bad diet.

    This one is for every woman who did the surgery, took the pills, and still woke up hurting. The roadmap exists. You just haven't been given it yet.

    Episode Overview:
    (0:00) Intro/Teaser
    (4:55) Why "Psychosomatic" Is a Dirty Word That Needs Retiring
    (8:48) The Big Fat Lie: Pain Is Not Just Biology
    (10:46) Biopsychosocial 101: The Three Ingredients of Every Pain Recipe
    (13:48) Big Pharma, Back Surgery, and the $54 Billion Reckoning
    (28:12) How Trauma Turns Your Brain Into a Pain Megaphone
    (30:44) Central Sensitization: Why Your Brain Keeps Practicing Pain
    (36:57) The Pain Recipe: How to Map Your Triggers and Take Back Control
    (45:58) Loneliness Is a Pain Amplifier (Here's the Neuroscience)
    (54:16) The Healing Science of Touch
    (57:33) Emotions Need to Move: Swearing, Rage Rooms, and Trauma That Gets Stuck
    (1:04:26) After Party: What Landed and Why I'm Getting Her Back

    Resources mentioned in this episode: https://drstephanieestima.com/podcasts/ep471

    We couldn’t do it without our sponsors:

    PIQUE - Designed to deeply hydrate, enhance skin elasticity & firmness and support sustained energy—exactly what we need during this stage of life. Start your daily ritual today and elevate your routine. Head to https://piquelife.com/drestima.

    TROSCRIPTIONS - There’s a completely new way to optimize your health. Give it a try at https://troscriptions.com/BETTER or enter BETTER at checkout for a discount off your first order.

    OXFORD HEALTHSPAN - A whole-food spermidine supplement that supports cell renewal and healthy aging. Save at https://OxfordHealthspan.com/DrStephanie with code DrStephanie.

    INCREDIWEAR - Whether you're an athlete, dealing with chronic joint pain, or just someone who wants to feel better in your body, head to https://drstephanieestima.com/incrediwear and use code DRSTEPH20 for 20% off your order.

    ****************************
    P.S. When you're ready, here are two ways Dr. Stephanie can help you:

    Subscribe: The Mini Pause — My weekly newsletter packed with the most actionable, evidence-based tools for women 40+ to thrive in midlife.

    Build Muscle: LIFT — My progressive strength training program designed for women in midlife. Form-focused, joint-friendly, and built for real results.


    Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

  25. De-Influencing Your Perimenopause Skincare: What Actually Works (And What to Throw Out) with Dr. Mamina Turegano

    1 h 37 min

    If you have been getting your skincare advice from 60-second reels and 18-year-old influencers, this episode is your reset. Dr. Mamina Turegano is not your average dermatologist. Triple board-certified in …

    Notes de l’épisode

    If you have been getting your skincare advice from 60-second reels and 18-year-old influencers, this episode is your reset.

    Dr. Mamina Turegano is not your average dermatologist. Triple board-certified in dermatology, internal medicine, and dermatopathology, she has spent 16 years in practice connecting what shows up on the surface to what is happening inside the body. Today, she is here to de-influence your skincare routine and give you the science-backed truth about what perimenopausal skin actually needs.

    This is the episode to send to every Betty who has ever felt overwhelmed in the skincare aisle. The answer is simpler -- and more internal -- than the industry wants you to believe.

    Episode Overview:
    0:00 Intro/Teaser
    5:03 How to actually wear sunscreen
    8:05 What estrogen loss does to skin in perimenopause
    16:40 Estrogen cream on the face
    20:55 Melasma and hyperpigmentation
    30:00 Retinol vs tretinoin, how to onboard, and the skin-thinning myth busted
    49:00 Eczema, psoriasis, gut health, fiber, and stress-triggered skin conditions in midlife
    1:09:33 Collagen peptides, niacinamide, polypodium leucotomos, urolithin A
    1:25:32 Home device ratings: red light therapy, microneedling, microcurrent
    1:36:13 Why strength training and glutes improve your skin
    1:41:08 After-party with Dr. Stephanie

    Resources mentioned: https://drstephanieestima.com/podcasts/ep470

    We couldn’t do it without our sponsors:

    BIOPTIMIZERS (NEW read) - Go to https://bioptimizers.com/better and use code BETTER for 15% off your entire order. Plus a free bottle of Masszymes — BiOptimizers' best-selling digestive enzyme — will be added to your order automatically when you use our exclusive code.

    ONESKIN - With age, skin becomes thinner, produces less collagen, proliferates at a slower rate, and accumulates damage. Fight back and save 15% at https://oneskin.co/better with code BETTER.

    APOLLO - The Apollo wearable supports energy, focus, relaxation, and sleep by syncing with your rhythms. Go to https://ApolloNeuro.com/BETTER to get $99 off Apollo with Smart Vibes AI.

    COZY EARTH (jogger set + clogs) - Give yourself the kind of comfort that lives with you all day — not just the moment you get home. Head to https://cozyearth.com and use my code BETTER for up to 20% off.

    ****************************
    P.S. When you're ready, here are two ways Dr. Stephanie can help you:

    Subscribe: The Mini Pause — My weekly newsletter packed with the most actionable, evidence-based tools for women 40+ to thrive in midlife.

    Build Muscle: LIFT — My progressive strength training program designed for women in midlife. Form-focused, joint-friendly, and built for real results.


    Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

  26. 15 Minutes of This Rewires Your Brain & Metabolism — The Science of Lactate | Dr. Stephanie

    42 min

    Dr. Stephanie Estima gives a masterclass on the often-overlooked role of lactate in how our bodies work during exercise. She’s redefining lactate as a key metabolic signal that can help us get stronger, age …

    Notes de l’épisode

    Dr. Stephanie Estima gives a masterclass on the often-overlooked role of lactate in how our bodies work during exercise. She’s redefining lactate as a key metabolic signal that can help us get stronger, age better and think sharper.

    In this solo episode, Dr. Stephanie gets into how lactate is made, how it fuels our energy and why it’s so important when we push ourselves hard. Dr. Stephanie is a big fan of sprinting because it helps us build metabolic power and stay strong, and she’ll also talk about how to use it right and how to recover well.

    Episode Overview:
    (0:00) Introduction — Lactate Is Not the Enemy
    (2:15) Welcome & Episode Roadmap
    (4:30) The Myth: How We Got Lactate Wrong
    (7:00) What Lactate Actually Is (The Biochemistry)
    (9:30) Why Lactate Forms Even With Oxygen
    (15:00) The Gear Analogy — Don't Be Metabolically Polite
    (18:00) Metabolic Flexibility & Why HIIT Matters
    (22:00) How to Dose Your Sprints (Beginner to Advanced)
    (24:30) The Lactate Shuttle — Redistribution, Not Waste
    (28:30) Mitochondrial Biogenesis & Longevity Signals
    (32:00) Lactate and Your Brain — BDNF, Fog & Cognitive Edge
    (38:30) Dosing, Recovery Rules & Programming
    (46:00) Closing — You Are Remodelling Yourself

    Resources mentioned in this episode: https://drstephanieestima.com/podcasts/ep469

    We couldn’t do it without our sponsors:

    BON CHARGE - Achieve glowing skin, gain more energy, and uplevel your recovery practice with a suite of red light products. Get 15% off at https://boncharge.com/better with code BETTER.

    MUSE - Train your nervous system with feedback, the same way you’d train muscles with resistance. If you are ready to unlock your brain's potential, go to https://choosemuse.com/BETTER or use code BETTER at checkout to get started.

    PIQUE LIFE - If you want to redefine your afternoon and evening rituals and still feel like yourself the next day, you can get 10% off at https://piquelife.com/better

    TIMELINE - Timeline’s clinically proven formula is now available at a new, lower price . Mitopure now starts at $79, when you go to https://timelinenutrition.com/better with code BETTER.

    ****************************
    P.S. When you're ready, here are two ways Dr. Stephanie can help you:

    Subscribe: The Mini Pause — My weekly newsletter packed with the most actionable, evidence-based tools for women 40+ to thrive in midlife.

    Build Muscle: LIFT — My progressive strength training program designed for women in midlife. Form-focused, joint-friendly, and built for real results.


    Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

  27. Your Gynecologist Can't Fix This: The Cardiometabolic Side of Menopause with Dr. Heather Hirsch

    1 h 9 min

    The single biggest lie women have been told about perimenopause? That it's a gynecological problem. Dr. Heather Hirsch — board-certified internist, Harvard faculty, and founder of one of the first …

    Notes de l’épisode

    The single biggest lie women have been told about perimenopause? That it's a gynecological problem. Dr. Heather Hirsch — board-certified internist, Harvard faculty, and founder of one of the first hospital-based menopause clinics in the US — is done with that framing.

    In this episode, Dr. Hirsch joins Stephanie to dismantle the assumption that perimenopause begins and ends with a reproductive doctor. This is a cardiometabolic transition. Full stop. Estrogen isn't just a period hormone — it's a vasodilator, a bone protector, an insulin sensitizer, and a vessel guardian for your brain and heart. When it starts to shift, so does everything else.

    This conversation goes deep on what's actually happening in your body during perimenopause — and what to do about it before the downstream consequences become irreversible.

    Episode Overview:
    (0:00) Intro/Teaser
    (1:13) Full intro + guest bio
    (4:19) The biggest lie about perimenopause
    (5:30) Early signs to watch for
    (7:39) Brain fog vs. hot flashes
    (10:26) HRT as a diagnostic tool
    (16:16) The cardiometabolic case
    (22:39) What the WHI actually shows
    (30:47) Why doctors resist HRT
    (38:13) HRT at 60, 70+
    (40:36) Bone health and the DEXA gap
    (50:54) Weight gain is hormonal
    (56:38) Dr. Hirsch's personal inventory
    (1:03:43) The menopause types framework
    (1:09:51) Why postmenopause can be the best chapter
    (1:12:55) After Party: Dr. Stephanie's takeaways

    Resources mentioned in this episode: https://drstephanieestima.com/podcasts/ep468

    We are grateful to our sponsors:

    KENETIK - You think carefully about how you fuel your body but are you fueling your brain? Learn more about Kenetik and try it for yourself by going to https://drinkkenetik.com/BETTER and use code BETTER for 15% off your purchase.

    QUALIA CREATINE+ - If you want to feel stronger, sharper, and more resilient, Qualia’s Creatine+ is my recommendation.Go to https://qualialife.com/better and use code BETTER to save up to 50%, plus an additional 15% off.

    OXFORD HEALTHSPAN PRIMEADINE - Support memory, hormones, and hair growth. Save 15% at https://OxfordHealthspan.com/DrStephanie with code DrStephanie15.

    LMNT - Stay hydrated without the sugar, food dye, and other dodgy ingredients found in popular electrolyte and sports drinks. Receive a free LMNT Sample Pack with any order when you make a purchase at https://DrinkLMNT.com/Better

    INCREDIWEAR - Whether you're an athlete, dealing with chronic joint pain, or just someone who wants to feel better in your body — this is worth trying. Head to https://drstephanieestima.com/incrediwear and use code DRSTEPH20 for 20% off your order.

    ****************************
    P.S. When you're ready, here are two ways Dr. Stephanie can help you:

    Subscribe: The Mini Pause — My weekly newsletter packed with the most actionable, evidence-based tools for women 40+ to thrive in midlife.

    Build Muscle: LIFT — My progressive strength training program designed for women in midlife. Form-focused, joint-friendly, and built for real results.


    Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

  28. Depleted, Foggy & Done? How Creatine Buffers Energy, Sleep Loss & Midlife Stress with Dan Pardi, PhD

    1 h 33 min

    If you've written creatine off as a supplement for guys at the gym, Dr. Dan Pardi, sleep researcher, neuroscientist, and Chief Health Officer at Qualia Life, will change your mind. Dan has spent decades …

    Notes de l’épisode

    If you've written creatine off as a supplement for guys at the gym, Dr. Dan Pardi, sleep researcher, neuroscientist, and Chief Health Officer at Qualia Life, will change your mind. Dan has spent decades studying what creatine actually does in the body — and what the research reveals for midlife women is genuinely surprising. It's not about muscle. It's about energy. And energy is foundational to everything.

    Try Qualia Creatine+: https://qualialife.com/better — use code BETTER for 15% off.

    Episode Overview:
    0:00 Introduction — Who Is Dan Pardi?
    5:29 Creatine 101: From Olympic Track to Every Body
    8:11 Myths Busted: Bloating, Bulking, and What's Actually Happening
    14:51 The Kidney and Hair Loss Myths
    21:49 Where Does Creatine Go? (The Concrete Slope Analogy)
    29:58 How Creatine Buffers Energy: The ATP Mechanism
    51:55 Women, Hormones, and Creatine Deficiency
    57:57 When and How to Take It
    1:04:45 Formulations: Monohydrate vs. Everything Else
    1:17:29 How to Start, What to Track, and Dan's Full Supplement Stack
    1:35:23 After Party — Dr. Stephanie's Takeaways

    Resources mentioned in this episode: http://drstephanieestima.com/podcasts/ep467/

    We couldn’t do it without our sponsors:

    TROSCRIPTIONS - There’s a completely new way to optimize your health. Give it a try at https://troscriptions.com/BETTER or enter BETTER at checkout for 10% off your first order.

    TIMELINE - Timeline’s clinically proven formula is now available at a new, lower price . Mitopure now starts at $79, when you go to https://timelinenutrition.com/better with code BETTER.

    JUST THRIVE HEALTH - Take the Just Thrive FEEL BETTER challenge today, and save 20% on your first order. Go to https://justthrivehealth.com/better and use the code BETTER to see the difference for yourself.

    PIQUE - Designed to deeply hydrate, enhance skin elasticity & firmness and support sustained energy—exactly what we need during this stage of life. Start your daily ritual today with 20% off for life—plus a free gift to elevate your routine. Head to https://piquelife.com/drestima.

    COZY EARTH - Give yourself the kind of comfort that lives with you all day — not just the moment you get home. Head to https://cozyearth.com and use my code BETTER for up to 20% off.

    ****************************
    P.S. When you're ready, here are two ways Dr. Stephanie can help you:

    Subscribe: The Mini Pause — My weekly newsletter packed with the most actionable, evidence-based tools for women 40+ to thrive in midlife.

    Build Muscle: LIFT — My progressive strength training program designed for women in midlife. Form-focused, joint-friendly, and built for real results.


    Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

  29. Childhood Trauma, Birth Control & Your Gut: The Perimenopause Reckoning with Cynthia Thurlow

    1 h 13 min

    Your gut doesn't lie — and in perimenopause, it's sending distress signals most doctors completely ignore. Nurse practitioner, two-time TEDx speaker, and Everyday Wellness podcast host Cynthia Thurlow joins Dr …

    Notes de l’épisode

    Your gut doesn't lie — and in perimenopause, it's sending distress signals most doctors completely ignore.

    Nurse practitioner, two-time TEDx speaker, and Everyday Wellness podcast host Cynthia Thurlow joins Dr. Stephanie for a conversation that starts in Morocco (food poisoning, a hospitalization, and a perimenopause wake-up call nobody saw coming) and ends with a clear-eyed framework for supporting your gut, your bones, your immune system, and your sleep through the hormonal chaos of midlife.

    Episode Overview:
    (0:00) Intro/Teaser
    (7:00) How a Parasite Became a Perimenopause Wake-Up Call
    (11:00) Why Women Resist the Word “Perimenopause”
    (16:00) The Gut-Hormone Connection Nobody’s Talking About
    (21:00) The Medical System Was Never Built for Middle-Aged Women
    (30:00) Body Composition, the Scale, and the Comments That Stick
    (34:00) The ACE Study: How Childhood Trauma Rewires the Gut and Immune System
    (41:00) Oral Contraceptives, Antibiotics, and the Developing Microbiome
    (48:00) The Estrobolome
    (53:00) The 6–12 Window
    (56:00) Sleep, Stress, and Nutrition — The Three Biggest Levers in Perimenopause
    (1:02:00) Advice for Mothers of Daughters
    (1:05:00) Cynthia’s Personal Daily Protocol
    (1:13:00) The Menopause Gut: Elevator Pitch and Where to Find It
    (1:15:00) After Party — Dr. Stephanie’s Key Takeaways

    Resources mentioned in this episode can be found at https://drstephanieestima.com/podcasts/ep466/

    We couldn’t do it without our sponsors:

    ONESKIN - With age, skin becomes thinner, produces less collagen, proliferates at a slower rate, and accumulates damage. Fight back and save 15% at https://oneskin.co/better with code BETTER.

    BIOPTIMIZERS - Magnesium Breakthrough contains multiple types of magnesium plus cofactors like B6 to enhance absorption. Visit https://bioptimizers.com/better and use code BETTER to save 15%.

    JUST THRIVE HEALTH - Take the Just Thrive FEEL BETTER challenge today, and save 20% on your first order. Go to https://justthrivehealth.com/better and use the code BETTER to see the difference for yourself.

    LMNT - Stay hydrated without the sugar, food dye, and other dodgy ingredients found in popular electrolyte and sports drinks. Receive a free LMNT Sample Pack with any order when you make a purchase at https://DrinkLMNT.com/Better

    COZY EARTH - Cozy Earth helps you feel better by keeping your temperature perfect overnight to facilitate deep restorative sleep. Head to https://cozyearth.com and use my code BETTER for up to 20% off.

    ****************************
    P.S. When you're ready, here are two ways Dr. Stephanie can help you:

    Subscribe: The Mini Pause — My weekly newsletter packed with the most actionable, evidence-based tools for women 40+ to thrive in midlife.

    Build Muscle: LIFT — My progressive strength training program designed for women in midlife. Form-focused, joint-friendly, and built for real results.


    Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

  30. Why Sexual Health Is Actually a Life-or-Death Issue with Dr. Juliana Hauser

    1 h 15 min

    What if your sexual health was as important as your heart rate? What if understanding your sexuality was the final frontier of truly knowing yourself? In this groundbreaking conversation, Dr. Juliana Hauser—sex …

    Notes de l’épisode

    What if your sexual health was as important as your heart rate? What if understanding your sexuality was the final frontier of truly knowing yourself?

    In this groundbreaking conversation, Dr. Juliana Hauser—sex therapist, author of A New Position on Sex, and expert in sexual agency—challenges everything we've been taught about sexuality, pleasure, and desire.

    Dr. Hauser explains why sexual wellness isn't something you add to your to-do list (if you're breathing, you're already a sexual being), and why the real work is about developing sexual agency: the skill of knowing your yeses and nos, listening to your body, and showing up authentically in all your relationships.

    Episode Overview (timestamps are approximate):
    (0:00) Intro/Teaser
    (4:00) Why Sexual Wellness Is a Vital Sign for Women’s Health
    (8:00) If You’re Breathing, You’re Sexual: Reframing Sexuality
    (9:00) Sexuality as the Final Frontier of Self-Development
    (21:00) Sensuality & Self-Discovery: Learning Your Yucks and Yums
    (25:00) Why Knowing Your Anatomy Is Essential for Sexual Health
    (32:00) Genital Show and Tell: Celebrating Anatomical Diversity
    (35:00) Labiaplasty & Cosmetic Surgery
    (44:00) The Arousal Cycle & Why the Standard Model Is Flawed
    (50:00) Menopause & Sexuality: What Changes
    (57:00) Aging Vulvas & Why We Need Better Education
    (59:00) UTIs, Sepsis & Sexual Health: The Hidden Mortality Risk
    (1:07:00) After Party: Dr. Stephanie’s Reflections on Sexual Wellness

    Resources mentioned in this episode can be found at https://drstephanieestima.com/podcasts/ep465

    We couldn’t do it without our sponsors:

    OXFORD HEALTHSPAN PRIMEADINE - A whole-food spermidine supplement that supports cell renewal and healthy aging. Save 20% at https://OxfordHealthspan.com/DrStephanie with code DrStephanie.

    COZY EARTH - Cozy Earth helps you feel better by keeping your temperature perfect overnight to facilitate deep restorative sleep. Head to https://cozyearth.com and use my code BETTER for up to 20% off.

    TIMELINE - Timeline’s clinically proven formula is now available at a new, lower price . Mitopure now starts at $79, when you go to https://timelinenutrition.com/better with code BETTER.

    APOLLO - The Apollo wearable supports energy, focus, relaxation, and sleep by syncing with your rhythms. Go to https://ApolloNeuro.com/BETTER to get $99 off Apollo with Smart Vibes AI.

    PIQUE LIFE - If you want to redefine your evening ritual and still feel like yourself the next day, you can get 10% off for life. Yes, for life at https://piquelife.com/better

    ****************************
    P.S. When you're ready, here are two ways Dr. Stephanie can help you:

    Subscribe: The Mini Pause — My weekly newsletter packed with the most actionable, evidence-based tools for women 40+ to thrive in midlife.

    Build Muscle: LIFT — My progressive strength training program designed for women in midlife. Form-focused, joint-friendly, and built for real results.


    Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Voici les 40 derniers épisodes sur 500. Les épisodes plus anciens se trouvent dans le flux du podcast.

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