Pull-Ups: the BEST first step to mastery @DrStephanieEstima

Uploaded August 2026 | Updated September 2026, 2 weeks ago

Being able to do a pull-up may feel ‘advanced’ or even inconsequential, but I cannot stress enough what this does for you physically and mentally...

It’s like taking some kind of magic pill that suddenly reminds you what an incredibly capable, bad-ass, strong, unstoppable force you really are.

I want this for you.

What most people don’t realize is that pull-ups aren’t just about arm strength. They’re about learning how to control your shoulder blades and stabilize your body while hanging.

That’s why scapular retractions from a dead hang are so important.

This simple movement builds the overhead strength you rely on for everyday life - lifting a child up toward you, putting a heavy suitcase in the overhead bin, or hanging from monkey bars with your kids.

**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

Pull-Ups: the BEST first step to mastery

Same task, completely different desired outcome...

Why Just Let It Go Fails You | Danielle LaPorte

Most Ridiculous Thing Ive Ever Heard | Bone Researcher Debunks the #1 Kids & Weightlifting Myth

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

Hyper-mobile and getting injured? Let me help.

Years on the Elliptical and Still Gaining — Heres the Mechanism Nobody Explained

The one product you’re not using enough of

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

The Best Thing for Your Skin Has Nothing to Do With Skincare