If you really want to change your body composition while building long term health… @DrStephanieEstima

Uploaded August 2026 | Updated September 2026, 2 weeks ago

Stop weighing yourself. It’s just a crappy measure of any real change.

If you really want to track progress then measure…
- Strength numbers
- Sleep
- Overall energy
- Mobility
- Hips/waist/shoulders/etc
- How your clothes fit

This tells you if you’re really changing the shape of your body AND what it is capable of.

If you want to listen to this whole episode of my Better Podcast, the link is in my bio. We go deep into all things body composition.

If you’re looking for more ways to measure progress and want something tangible to work towards comment TARGETS and I’ll send you my Fitness Performance Targets.

**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. drstephanieestima.com/newsletter

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

If you really want to change your body composition while building long term health…

Hyper-mobile and getting injured? Let me help.

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$Your Body Makes Creatine. Its Just Not Enough — Heres the Gap Your body makes creatine. So why isnt that enough? Watch the full video: https://youtu.be/C7vSAN-TGEE Dr. Dan Pardi explains how creatine is synthesized (starting in the kidneys, completed in the liver), why dietary sources are almost entirely animal-based, and what that means for the growing number of women eating less red meat — or none at all. We also get into the hunter-gatherer angle: estimates suggest our ancestors were consuming 5–10 grams of creatine per day through diet alone. Most people today are getting a fraction of that. Which means what we call a normal baseline might already be a deficit. And yes — women synthesize about 20–30% less creatine than men. Not because of diet alone. Because of hormones. Estrogen upregulates the entire creatine system. Perimenopause and menopause change the equation in ways most women have never been told about. What youll learn: → How your body makes creatine (and where it goes from there) → Why vegans and vegetarians are likely running a persistent deficit → The hunter-gatherer creatine intake estimate and what it implies → Who probably doesnt need to supplement daily — and when they might still benefit → Why women synthesize less, age-related declines, and the case for supplementation in midlife → The estrogen-creatine connection: why everything in the luteal phase feels harder Dr. Dan Pardi is a sleep researcher, neuroscientist, and Chief Health Officer at Qualia Life. #creatine #womenshealth #perimenopause #hormones #supplementation #betterwithstephanie$

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