Your Brain on AI: How to Build Your Memory Muscle Before You Borrow It with Jim Kwik Dr. Stephanie Estima 2026-09-24 | Your Brain on AI: How to Build Your Memory Muscle Before You Borrow It with Jim Kwik
Understand your hunger cues and body? Dr. Stephanie Estima 2025-10-01 | Anything that helps women better understand their hunger cues and bodies gets me very excited...If there's anything that I want it's for us to break up with the frustration and shame we feel around food noise...which just creates mores food noise.This entire episode with @sarahehillphd is a deep dive into so many things that make women different than men, and how you can use that info to your advantage. Comment 436 and I'll send you a link to listen to the whole episode.
Understanding PMS (not as mysterious as you thought) Dr. Stephanie Estima 2025-10-01 | Ever feel like your body speaks a different language each week of your cycle? Dr. Sarah E Hill decodes the secret messages of your hormones and optimizes health & fitness! Listen in for insights on navigating PMS, maximizing workouts, and honing your self-awareness. Watch the full episode at youtu.be/xvvWb8l2W58#WomensHealth #MenstrualCycle #HormoneHealth #CycleSyncing #WellnessJourney #CycleAwareness #PMS
Your Perimenopause Action Plan: Cut the BS & Do the Work with Dr. Mariza Snyder Dr. Stephanie Estima 2025-09-30 | Dr. Mariza Snyder, a leading expert on perimenopause, cuts through the noise and confusion online. In this episode, she shares practical, actionable strategies to help you navigate this transformative life stage. She dives into the physiology of midlife changes, the effects of chronic stress, the power of movement (including quick exercise snacks), bone health essentials, and optimizing your sleep routine. Dr. Mariza also opens up about her personal perimenopause journey—including her experience of having a child in her 40s.Episode Overview:0:00 Intro/Teaser9:55 Is it Postpartum to Perimenopause?15:21 Body Composition Changes Through Life21:16 Movement/Exercise for Busy Women24:07 Efficient Exercise for Busy Women34:36 Managing Stress and Exercise in Midlife40:02 The Impact of Chronic Stress44:49 Identifying and Managing Chronic Stress48:47 Building Resilience Through Community Connection54:34 Sleep Strategies for Midlife Women1:03:09 Morning and Evening Beauty Routines1:11:06 BONUS: After-Party with Dr. Stephanie
Do you feel like the Baboon in a tree, Ladies? Dr. Stephanie Estima 2025-09-30 | Ever feel like your body speaks a different language each week of your cycle? Dr. Sarah E Hill decodes the secret messages of your hormones and optimizes health & fitness! Listen in for insights on navigating PMS, maximizing workouts, and honing your self-awareness. Watch the full episode at youtu.be/xvvWb8l2W58 #WomensHealth #MenstrualCycle #HormoneHealth #CycleSyncing #WellnessJourney #CycleAwareness #PMS #short #shorts
Skin Aging Explained: Collagen, Supplements & Medical Procedures with Amitay Eshel Dr. Stephanie Estima 2025-09-29 | Amitay Eshel, CEO and founder of Young Goose, joins us to discuss skincare, especially for perimenopausal women. He shares insights on how hormones like estrogen, testosterone, and progesterone influence skin aging, energy levels, and antioxidants, and explains the importance of NAD for cellular health. Amitay also offers advice on slowing skin aging with topical treatments, highlights procedures to avoid, and dispels common myths about collagen and popular skincare trends.Go to younggoose.com/Better and use the Coupon Code: BETTER to get 10% off.Episode Overview:0:00 Intro/Teaser5:03 Skin Aging & Hormones22:28 Collagen Stimulation & Scar Tissue34:58 The Science of Skin Aging43:20 NAD and Skin Repair Mechanisms59:06 DNA Repair for Skin Aging1:06:20 Skin Health and Longevity1:19:52 Skin Renewal with Minimal Damage1:28:12 Morning and Evening Skincare Protocols1:39:09 Importance of NAD in Skincare1:41:46 BONUS: After-Party with Dr. StephanieResources mentioned can be found at drstephanieestima.com/podcasts/ep438We couldn’t do it without our sponsors:CAROL BIKE - AI-driven CAROL Bike gives personalized cardio workouts in just 5 minutes! Save $100 with code BETTER at https://carolbike.com.PURALITY HEALTH - Zinc is my go‑to for immune resilience, skin integrity, and day‑to‑day vitality. Go to puralityhealth.com/better and use code BETTER for 10% off your first purchaseTIMELINE - As perimenopausal women, we know we are in a fight against time to preserve our muscle strength and endurance, plus our recovery needs are greater. That's why you save 20% at timelinenutrition.com/better with code BETTER.LVLUP - Midlife hormonal changes can wreak havoc on your gut health. Ultimate GI Repair combines powerful gut-healing peptides with gut-nourishing naturals to soothe your changing digestion. Go to lvluphealth.com/DRSTEPHANIE and use code DRSTEPHANIE for 15% off.
There have been a lot of people attacking this idea lately... Dr. Stephanie Estima 2025-09-29 | That as women, our changing hormones and cycles can change the way we eat, sleep, build muscle, recover and more...That it doesn't really matter, and that we don't have to think about it.It feels a bit like we're being told to just keep the blinders on. Why? When FINALLY, there is so much exciting detail to learn about how our bodies work - why wouldn't we want to explore this!?My guest this week is Dr. Sarah E Hill author of The Period Brain and leading expert in evolutionary psychology. We explore the fascinating impacts of hormonal changes throughout the menstrual cycle on key areas of lifeI can't wait for you to hear this one.
Eat, Exercise & Recover Through Your Menstrual Cycle with Dr. Sarah E Hill Dr. Stephanie Estima 2025-09-29 | Join Dr. Sarah E. Hill, a leading expert in evolutionary psychology, as she explores the fascinating impacts of hormonal changes throughout the menstrual cycle on key areas of life. In this episode, she dives into the intricate dynamics of the follicular and luteal phases, unpacking how these stages influence mate selection, exercise, and nutrition. Packed with practical tips, Dr. Hill provides tailored guidance for optimizing your nutrition and exercise routines based on different phases of the menstrual cycle. Episode Overview:0:00 Intro/Teaser3:30 Women's Two Hormonal Brain Phases13:56 Sex, Orgasm & Relationship Maintenance21:18 The Evolution of PMS26:47 Understanding the Luteal Phase Physiology33:31 Nutrition and Exercise in Luteal Phase42:40 Optimizing Strength Training for Women45:47 Cycle-Based Nutrition & Exercise Adjustments50:20 Optimizing Exercise Recovery in Luteal Phase55:44 Nutrition & Recovery in Luteal Phase1:07:54 Women's Health Research & Hormone Therapy1:17:45 BONUS: After-Party with Dr. StephanieResources mentioned in this episode can be found at drstephanieestima.com/podcasts/ep436We are grateful to our sponsors:TIMELINE - As perimenopausal women, we know we are in a fight against time to preserve our muscle strength and endurance, plus our recovery needs are greater. That's why you save 20% at timelinenutrition.com/better with code BETTER.QUALIA - Boost energy, DNA health, and cellular protection. Save 15% at qualialife.com/better with code BETTER.PURALITY HEALTH - Zinc is my go‑to for immune resilience, skin integrity, and day‑to‑day vitality. Go to puralityhealth.com/better and use code BETTER for 10% off your first purchaseONESKIN - Harness the power of peptides for fuller hair and glowing skin. Save 15% at oneskin.co/better with code BETTER.LVLUP - Ultimate GI Repair combines powerful gut-healing peptides with gut-nourishing naturals to soothe your changing digestion. Go to lvluphealth.com/DRSTEPHANIE and use code DRSTEPHANIE for 15% off.
Do You Really NEED to Regulate Your EMOTIONS? Dr. Stephanie Estima 2025-09-27 | Are you struggling to embrace change as you age? In this episode with Dr. Diana Hill, we uncover how to find joy, creativity, and pleasure during perimenopause. Embrace your unique genius energy and thrive! Watch the full episode at youtu.be/_7gLtSPq3Dk #WiseWoman #MidlifeWellness #AgingWithGrace #HealthAndFitnessJourney #PerimenopauseJourney #short #shorts
Midlife can be full of grief... Dr. Stephanie Estima 2025-09-26 | Which is why I wanted to dive into this with @drdianahill on the Better Podcast this week.It's tough to think about and even tougher to talk about sometimes, but this conversation really helped me as I navigate my own stages of grief. You can see me tearing up.Can you relate? Check out this full episode - It's like a warm blanket and a cup of tea on a cold day.
Maybe all your hard work IS the PROBLEM Dr. Stephanie Estima 2025-09-26 | Are you struggling to embrace change as you age? In this episode with Dr. Diana Hill, we uncover how to find joy, creativity, and pleasure during perimenopause. Embrace your unique genius energy and thrive! Watch the full episode at youtu.be/_7gLtSPq3Dk #WiseWoman #MidlifeWellness #AgingWithGrace #HealthAndFitnessJourney #PerimenopauseJourney
Do You Need to EARN Your Pleasure? Dr. Stephanie Estima 2025-09-25 | Are you struggling to embrace change as you age? In this episode with Dr. Diana Hill, we uncover how to find joy, creativity, and pleasure during perimenopause. Embrace your unique genius energy and thrive! Watch the full episode at youtu.be/_7gLtSPq3Dk #WiseWoman #MidlifeWellness #AgingWithGrace #HealthAndFitnessJourney #PerimenopauseJourney #short #shorts
Ladies, do you need to EARN your PLEASURE? Dr. Stephanie Estima 2025-09-24 | Are you struggling to embrace change as you age? In this episode with Dr. Diana Hill, we uncover how to find joy, creativity, and pleasure during perimenopause. Embrace your unique genius energy and thrive! Watch the full episode at youtu.be/_7gLtSPq3Dk #WiseWoman #MidlifeWellness #AgingWithGrace #HealthAndFitnessJourney #PerimenopauseJourney
Sit with Your Feelings: WTH does that mean? Dr. Stephanie Estima 2025-09-23 | Are you struggling to embrace change as you age? In this episode with Dr. Diana Hill, we uncover how to find joy, creativity, and pleasure during perimenopause. Embrace your unique genius energy and thrive! Watch the full episode at youtu.be/_7gLtSPq3Dk #WiseWoman #MidlifeWellness #AgingWithGrace #HealthAndFitnessJourney #PerimenopauseJourney #short #shorts
Low Energy & Brain Fog? Methylene Blue for Sluggish Metabolism with Dr. Scott Sherr Dr. Stephanie Estima 2025-09-22 | Discover the science and benefits of methylene blue with Dr. Scott Sherr, a specialist in health optimization and hyperbaric oxygen therapy. In this episode, Dr. Sherr delves into methylene blue’s role in supporting mitochondrial health, easing brain fog, boosting energy, and improving cognitive function—especially for perimenopausal and menopausal women. Learn how it may enhance athletic performance, speed up recovery, and work safely with therapies like red light and NAD supplementation. Go to troscriptions.com/?rfsn=8791148.5bd5bf&utm_source=refersion&utm_medium=affiliate&utm_campaign=8791148.5bd5bf and code BETTER10 for 10% off.Episode Overview:0:00 Intro/Teaser3:23 The Surprising History & Modern Comeback of Methylene Blue17:49 Deep Dive: How Methylene Blue Works for Energy & Detox23:14 Metformin vs. Methylene Blue25:32 Dosing & Cycling Methylene Blue: What You Need to Know31:34 Methylene Blue for Travel, Altitude & Performance46:08 Methylene Blue for Injury Recovery (Acute & Chronic)50:44 Important: Methylene Blue Contraindications & Safety56:06 The BIG Problem with Methylene Blue Quality & Sourcing1:02:11 How to Take Methylene Blue: Troche vs. Swallowing1:07:12 Amplify Effects: Lifestyle Practices to Pair with Methylene Blue1:12:55 Dr. Stephanie's Personal Experience & Final Thoughts1:19:07 BONUS: Dr. Stephanie's After Party! Resources mentioned in this episode can be found at drstephanieestima.com/podcasts/ep437We couldn’t do it without our sponsors!APOLLO - The Apollo wearable supports energy, focus, relaxation, and sleep by syncing with your rhythms. Go to apolloneuro.com/better to check it out and use code BETTER to receive $60 off your purchase.JUST THRIVE HEALTH - Unlike other probiotics, spore probiotics arrive in the gut microbiome (home to trillions of bacteria) 100% alive and ready to work. Go to justthrivehealth.com/better and use the code BETTER to save. BIOPTIMIZERS - Your digestion can take a hit in midlife, but you don't have to suffer. Learn how enzymes can help at bioptimizers.com/better and use code BETTER to get 10% off your order.EQUIP COLLAGEN - Support bones, joints, gut, and skin with Equip Collagen. Get 20% off at equipfoods.com/better with code BETTER.
I figured Monday was the perfect day to talk about this... Dr. Stephanie Estima 2025-09-22 | Burnout. My episode with @DrDianaHill covers navigating the complexities of aging, processing grief, reclaiming pleasure, and integrating creativity as essential components for vitality and well-being. I know - you want to me to just tell you how to lose 10lbs, gain more muscle, be more 'efficient' in the gym and how to get 30g of protein every meal.When I had my own practice, the biggest thing my patients struggled with was accepting that their emotional health greatly contributed to their physical health.We can sometimes trick ourselves into not giving our emotional and mental well-being much attention because it feels less tangible than other pursuits. I hope you give this one a listen; it may just give you a few missing keys.
Energy, Effort, Purpose & Pleasure in Perimenopause with Dr. Diana Hill Dr. Stephanie Estima 2025-09-22 | Dr. Diana Hill delves into the transformative power of "Wise Effort," especially for women navigating midlife and perimenopause. In her new book, Dr. Diana challenges the pervasive belief that working harder is the solution, arguing that over-efforting often leads to burnout. This episode gracefully covers navigating the complexities of aging, processing grief, reclaiming pleasure, and integrating creativity as essential components for vitality and well-being. As Dr. Hill wisely shares, "There will be a direct relationship between how much you suffer and how tight you hold on to things staying the same." Tune in to discover how to embrace change, foster emotional wisdom, and live with greater ease and purpose.Episode Overview:0:00 Intro/Teaser4:51 Exploring Genius Energy and Self-Expression13:02 Perimenopause and Burnout22:40 Grief and Embracing Discomfort28:21 Navigating and Understanding Strong Emotions33:59 Embracing Wisdom and Aging Gracefully43:10 Cultivating Joy Through Pleasure and Creativity53:46 Exploring the Power of Creativity59:15 Navigating Wise Effort and Energy1:03:28 BONUS: After-Party with Dr. StephanieResources mentioned can be found at drstephanieestima.com/podcasts/ep435 We couldn’t do it without our sponsors:CAROL BIKE - AI-driven CAROL Bike gives personalized cardio workouts in just 5 minutes! Save $100 with code BETTER at https://carolbike.com.JUST THRIVE HEALTH - Unlike other probiotics, spore probiotics arrive in the gut microbiome (home to trillions of bacteria) 100% alive and ready to work. Go to justthrivehealth.com/better and use the code BETTER to BON CHARGE - Achieve glowing skin, gain more energy, and uplevel your recovery practice with a suite of red light products. Get 15% off at boncharge.com/better with code BETTER.EIGHT SLEEP - If you’re going through menopause or just struggling with night sweats, you have to try this. Head over to eightsleep.com/drstephanie and use the code DRSTEPHANIE to get $350 off your Pod 5 Ultra.LVLUP - Midlife hormonal changes can wreak havoc on your gut health. Ultimate GI Repair combines powerful gut-healing peptides with gut-nourishing naturals to soothe your changing digestion. Go to lvluphealth.com/DRSTEPHANIE and use code DRSTEPHANIE for 15% off.
Your Muscles Are a Symphony Dr. Stephanie Estima 2025-09-21 | Want to future-proof your body? Discover key insights on hip stability, injury prevention, and the secrets to aging gracefully in my latest chat with biomechanics expert Henry Abbott. Watch the full episode at youtu.be/owNv59dIGoc#HealthAtEveryAge #FitForLife #MidlifeFitness #ActiveAging #WellnessWisdom #HealthyAging #short #shorts
Is Stopping An Athletic Superpower? Dr. Stephanie Estima 2025-09-20 | Want to future-proof your body? Discover key insights on hip stability, injury prevention, and the secrets to aging gracefully in my latest chat with biomechanics expert Henry Abbott. Watch the full episode at youtu.be/owNv59dIGoc#HealthAtEveryAge #FitForLife #MidlifeFitness #ActiveAging #WellnessWisdom #HealthyAging #short #shorts
Who cares about exercises that dont burn fat or build juicy glutes, right? Dr. Stephanie Estima 2025-09-19 | I do. You know who else does? My 60 year old self, my 70 year old self, and DEFINITELY my 80 year old self.My guest on the Better Podcast this week is Henry Abbott, and it is a masterclass on avoiding injury and increasing mobility. Which are absolutely key at all stages of life, but especially midlife and beyond. This is why I brought back my 9-week coaching program, YES - because I want to teach women a true framework for health that incorporates the things that feel the most urgent - building muscle and losing fat - while ALSO addressing mobility, injury prevention, metabolism, hormone health, lifestyle and mindset. Go to drstephanieestima.com/betteryes to find out more!P.S. when you register to join the first week for free, you ALSO get a $400 discount on the whole program. Win win.
Happy Hips = Stable & Strong Body Dr. Stephanie Estima 2025-09-19 | Want to future-proof your body? Discover key insights on hip stability, injury prevention, and the secrets to aging gracefully in my latest chat with biomechanics expert Henry Abbott. Watch the full episode at youtu.be/owNv59dIGoc#HealthAtEveryAge #FitForLife #MidlifeFitness #ActiveAging #WellnessWisdom #HealthyAging
The discomfort of: New Language & New Movement Dr. Stephanie Estima 2025-09-18 | Want to future-proof your body? Discover key insights on hip stability, injury prevention, and the secrets to aging gracefully in my latest chat with biomechanics expert Henry Abbott. Watch the full episode at youtu.be/owNv59dIGoc#HealthAtEveryAge #FitForLife #MidlifeFitness #ActiveAging #WellnessWisdom #HealthyAging #short #shorts
Prevent Falls with Strong Landings (and Stable Ankles) Dr. Stephanie Estima 2025-09-17 | Want to future-proof your body? Discover key insights on hip stability, injury prevention, and the secrets to aging gracefully in my latest chat with biomechanics expert Henry Abbott. Watch the full episode at youtu.be/owNv59dIGoc#HealthAtEveryAge #FitForLife #MidlifeFitness #ActiveAging #WellnessWisdom #HealthyAging
Do you want Happy Healthy Hips? Dr. Stephanie Estima 2025-09-16 | Want to future-proof your body? Discover key insights on hip stability, injury prevention, and the secrets to aging gracefully in my latest chat with biomechanics expert Henry Abbott. Watch the full episode at youtu.be/owNv59dIGoc#HealthAtEveryAge #FitForLife #MidlifeFitness #ActiveAging #WellnessWisdom #HealthyAging #short #shorts
Movement is like language; the more you learn, the more natural it becomes Dr. Stephanie Estima 2025-09-15 | Loved this quote from my guest, Henry Abbott - his book Ballistic has incredible reviews, and there is a reason for it.In this episode of the Better Podcast, Henry dives into key information and research about avoiding injury that has typically been reserved for athletes - why does this matter? Because injury prevention should be a KEY STRATEGY for every woman in midlife. Come join us, you might be surprised at what you learn about your body.
Avoid Chronic Pain & Injury in Midlife: The Surprising Science of Movement with Henry Abbott Dr. Stephanie Estima 2025-09-15 | Ballistic author and TrueHoop founder, Henry Abbott@truehooptv9939, delves into injury risk, biomechanics, and movement patterns, focusing on the knees, hips, and ankles. Henry shares insights from the P3 lab in Santa Barbara, highlighting the importance of understanding granular movement data to predict injuries. Discover key factors and safe techniques in jumping and landing essential for everyone, especially women transitioning to strength training for bone density in their perimenopausal years. 'Movement is like language; the more you learn, the more natural it becomes.' Learn how you can achieve physical literacy and maintain an active, injury-free lifestyle as you age gracefully.Episode Overview:0:00 Intro/Teaser13:25 Individualized Approach to Movement Analysis21:20 Hip Mobility and Stability Assessment32:15 The Importance of Proper Landing Technique42:05 The Power of Deceleration51:40 The Importance of Hip Mobility59:05 Movement Literacy and Fun Physical Activities1:06:55 BONUS: the After-Party with Dr. StephanieResources mentioned in this episode can be found at: drstephanieestima.com/ep434 We couldn’t do it without our sponsors:BIOPTIMIZERS - Magnesium Breakthrough contains multiple types of magnesium plus cofactors like B6 to enhance absorption. Visit bioptimizers.com/better and use code BETTER to save 15%.MAUI NUI VENISON - Packed with essential vitamins, minerals, and bioavailable compounds that support energy, performance, and overall health. Head over to mauinuivenison.com/better to checkout their premium snack sticks and fresh starter boxes.ONESKIN - Harness the power of peptides for fuller hair and glowing skin. Save 15% at oneskin.co/better with code BETTER.AG1 - I take my AG1 Omega 3s first thing in the morning once I'm home from the gym. Subscribe today to get a 1-month supply of AG Omega-3 with your first AG1 order! You’ll also get their Welcome Kit with everything you need to get you started. Get it now at drinkag1.com/stephanie.
Are You Eating a Stress Sandwich? Dr. Stephanie Estima 2025-09-13 | Hydration, stress management, and cool vs. cold plunges—let’s talk! Dr. Stephanie gets into a profound conversation with Dr. Stacy Sims about how women in midlife can optimize their recovery and health. Watch the full episode at youtu.be/BUNv4ZEvfWc #MidlifeHealth #RecoveryMatters #WellnessJourney #Perimenopause #WomenInWellness #HealthChat
Recovery is one of the hardest parts of recovery for women to master... Dr. Stephanie Estima 2025-09-12 | In my LIFT weight lifting program for women I do a whole video about avoiding injury and recovery because time and time again I see women I work with struggle to really prioritize this. The truth is recovery is the KEY that unlocks the benefits of training - so let's make sure you know how to use it.This is why I had the incredible @drstacysims back on the Better Podcast to discuss all things hydration and recovery - we go DEEP. Cold plunging has become a hot topic in the last 5 years but we're starting to understand more fully how to make it most effective for women looking to optimize recovery.
Perimenopause: Maximize Your Exercise Recovery Dr. Stephanie Estima 2025-09-12 | Hydration, stress management, and cool vs. cold plunges—let’s talk! Dr. Stephanie gets into a profound conversation with Dr. Stacy Sims @DrStacySims about how women in midlife can optimize their recovery and health. Watch the full episode at youtu.be/BUNv4ZEvfWc #MidlifeHealth #RecoveryMatters #WellnessJourney #Perimenopause #WomenInWellness #HealthChat
Sleep: The Difference Between Men & Women Dr. Stephanie Estima 2025-09-11 | Hydration, stress management, and cool vs. cold plunges—let’s talk! Dr. Stephanie gets into a profound conversation with Dr. Stacy Sims about how women in midlife can optimize their recovery and health. Watch the full episode at youtu.be/BUNv4ZEvfWc #MidlifeHealth #RecoveryMatters #WellnessJourney #Perimenopause #WomenInWellness #HealthChat
Using Heat & Cold in Perimenopause Dr. Stephanie Estima 2025-09-10 | Hydration, stress management, and cool vs. cold plunges—let’s talk! Dr. Stephanie gets into a profound conversation with Dr. Stacy Sims @DrStacySims about how women in midlife can optimize their recovery and health. Watch the full episode at youtu.be/BUNv4ZEvfWc #MidlifeHealth #RecoveryMatters #WellnessJourney #Perimenopause #WomenInWellness #HealthChat
Your Hormones on Caffeine Dr. Stephanie Estima 2025-09-09 | Hydration, stress management, and cool vs. cold plunges—let’s talk! Dr. Stephanie gets into a profound conversation with Dr. Stacy Sims about how women in midlife can optimize their recovery and health. Watch the full episode at youtu.be/BUNv4ZEvfWc #MidlifeHealth #RecoveryMatters #WellnessJourney #Perimenopause #WomenInWellness #HealthChat
She’s back ladies… Dr. Stephanie Estima 2025-09-08 | The response from my last episode with @DrStacySims was incredible, so she’s back on the Better Podcast this week. Sleep can become tricky in midlife, so this is one of the topics I wanted to dive into with Dr. Sims. This episode is perfect for you if you’re navigating fat loss, sleep, muscle, recovery, or just looking for thoughts on where to focus. Have you tried tart cherry juice?
Is Eating Less & Training More Hurting Your Hormones? A Perimenopause Reset with Dr. Stacy Sims Dr. Stephanie Estima 2025-09-08 | Dr. Stacy Sims @DrStacySims returns to discuss the crucial aspects of recovery, hydration, and the unique considerations for women, particularly those in perimenopause. In this episode, we discuss the importance of hydration, the benefits and timing of saunas and cold plunges, and the effects of hormonal changes on recovery, sleep, and overall performance. Dr. Sims sheds light on how our circadian rhythms differ from men’s and what that means for optimizing sleep and recovery. This episode is full of practical tips and strategies to enhance your health and wellness journey.Episode Overview:0:00 Teaser/Intro2:15 Women's Recovery in Perimenopause8:24 Strategies for Better Sleep in Midlife13:08 Optimizing Sleep and Recovery for Women19:46 Mobility and Recovery in Midlife27:02 Strategies for Female Cold Plunging32:56 Benefits of Heat Therapy for Women47:44 Understanding Relative Energy Deficiency in Sport58:30 Prioritizing Recovery for Women in Midlife59:18 BONUS: Dr. Stephanie's After-PartyResources mentioned in this episode can be found at drstephanieestima.com/podcasts/ep433 We couldn’t do it without our sponsors:CAROL BIKE - AI-driven CAROL Bike gives personalized cardio workouts in just 5 minutes! Save $100 with code BETTER at https://carolbike.com.JUST THRIVE HEALTH - Unlike other probiotics, spore probiotics arrive in the gut microbiome (home to trillions of bacteria) 100% alive and ready to work. Go to justthrivehealth.com/better and use the code BETTER to save. TIMELINE - As perimenopausal women, we know we are in a fight against time to preserve our muscle strength and endurance, plus our recovery needs are greater. That's why you save 20% at timelinenutrition.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 with 20% off for life—plus a free gift to elevate your routine. Head to piquelife.com/drestima.
One Minute of Exercise Dr. Stephanie Estima 2025-09-06 | What if just 20 seconds could boost your endurance and metabolism? Learn about the power of sprints and HIIT for perimenopausal women, the science behind preserving your fast-twitch muscles, and maintaining bone density as you age. Watch the full epiosde at youtu.be/TmuFCLQZvtA#FitnessOver40 #WomenInWellness #HealthyAging #SprintForHealth #WellnessJourney #HIIT #Menopause #short #shorts
I get a lot of questions about cardio… Dr. Stephanie Estima 2025-09-05 | This week on the Better Podcast, I’m diving deep into what Zone 5 cardio looks and feels like.AND why it’s so effective (not to mention more time efficient).
WTH is VO2 Max (and why does it matter?) Dr. Stephanie Estima 2025-09-05 | What if just 20 seconds could boost your endurance and metabolism? Learn about the power of sprints and HIIT for perimenopausal women, the science behind preserving your fast-twitch muscles, and maintaining bone density as you age. Watch the full epiosde at youtu.be/TmuFCLQZvtA#FitnessOver40 #WomenInWellness #HealthyAging #SprintForHealth #WellnessJourney #HIIT #Menopause
Can Gettin-Your-Sprint-On Help Maintain Muscle? Dr. Stephanie Estima 2025-09-04 | What if just 20 seconds could boost your endurance and metabolism? Learn about the power of sprints and HIIT for perimenopausal women, the science behind preserving your fast-twitch muscles, and maintaining bone density as you age. Watch the full epiosde at youtu.be/TmuFCLQZvtA#FitnessOver40 #WomenInWellness #HealthyAging #SprintForHealth #WellnessJourney #HIIT #Menopause #short #shorts
Does Sprinting Help Your Muscle Growth & Power Dr. Stephanie Estima 2025-09-03 | What if just 20 seconds could boost your endurance and metabolism? Learn about the power of sprints and HIIT for perimenopausal women, the science behind preserving your fast-twitch muscles, and maintaining bone density as you age. Watch the full epiosde at youtu.be/TmuFCLQZvtA#FitnessOver40 #WomenInWellness #HealthyAging #SprintForHealth #WellnessJourney #HIIT #Menopause
Get Fit in Just 20 Seconds? Dr. Stephanie Estima 2025-09-02 | What if just 20 seconds could boost your endurance and metabolism? Learn about the power of sprints and HIIT for perimenopausal women, the science behind preserving your fast-twitch muscles, and maintaining bone density as you age. Watch the full epiosde at youtu.be/TmuFCLQZvtA#FitnessOver40 #WomenInWellness #HealthyAging #SprintForHealth #WellnessJourney #HIIT #Menopause #short #shorts
I’m sold on sprinting! Dr. Stephanie Estima 2025-09-01 | I’m so sold on sprinting that I did a whole episode about it on my Better Podcast this week…I go deep on the mechanics of why it’s so effective and how to get there. What’s your chosen way to get into a good zone 5 sprint? I LOVE doing them on my @thecarolbike and have recently started doing running sprints again.
Bike Sprints: Increase Your Cardiovascular Fitness & Lower Your Chronic Disease Risk Dr. Stephanie Estima 2025-09-01 | In this solo episode, Dr. Stephanie explores the benefits of high-intensity interval training (HIIT) for women in perimenopause and menopause. Inspired by an Instagram poll, she highlights how sprinting and HIIT improve longevity, cardiovascular health, and muscle maintenance. Dr. Stephanie discusses VO2 max, the importance of fast-twitch muscle fibres, and the hormonal effects of aging. She prescribes low-impact HIIT options like cycling and elliptical, with an eye on the AI-driven CAROL bike for efficiency. Save $100 with code BETTER at carolbike.com As the doctor says, 'Today is the oldest you've ever been and the youngest you'll ever be, so why not start now?'Episode Overview:0:00 Intro/Teaser2:24 Benefits of High Intensity Interval Training7:56 Improving Bone Density and VO2 Max15:40 Sprint Training for Muscle Fibre Health26:49 Impact of Menopause on Exercise41:30 Efficient, Personalized Workouts With CAROLResources mentioned in the episode can be found at drstephanieestima.com/podcasts/ep432 We couldn’t do it without our sponsors:LIFTIf you want muscle for longevity, clarity, and confidence—come LIFT with me. Head over to drstpehanieestima.com/lift and join today.PURALITY HEALTHZinc is my go‑to for immune resilience, skin integrity, and day‑to‑day vitality. Go to puralityhealth.com/better and use code BETTER for 10% off your first purchaseAPOLLOThe Apollo wearable supports energy, focus, relaxation, and sleep by syncing with your rhythms. Go to apolloneuro.com/better to check it out and use code BETTER to receive $60 off your purchase.BIOPTIMIZERS-MAGNESIUMMagnesium Breakthrough contains multiple types of magnesium plus cofactors like B6 to enhance absorption. Visit bioptimizers.com/better and use code BETTER to save 15%.EIGHT SLEEPIf you’re going through menopause or just struggling with night sweats, you have to try this. Head over to eightsleep.com/drstephanie and use the code DRSTEPHANIE to get $350 off your Pod 5 Ultra.
Hormones produced by our bones... Dr. Stephanie Estima 2025-08-31 | Can impact our brain health?This whole convo was just so juicy for me and a great reminder to pay CLOSE ATTENTION to the things that most fitness influencers are just not talking about.We're so obsessed with working out to achieve a certain 'aesthetic' (ugh, don't get me started on this, I ranted about it to my newsletter subscribers this week)...We often forget the vast landscape that is our body and the much more important benefits of maintaining a healthy lifestyle.Do not miss my conversation with the incredible @drvondawright who I admire SO MUCH for being such a pioneer as it relates to women's health.
Osteoporosis of Pregnancy: have you heard of it? Dr. Stephanie Estima 2025-08-30 | Think bones are just for structure? Think again! Dr. Vonda Wright dives into the fascinating roles your bones play in everything from brain health to muscles. This episode is packed with scientific insights and practical advice for women navigating midlife and beyond. Watch the full episode at youtu.be/0Dj_DTR8pq4#BoneHealth #WomensWellness #HealthyAging #MidlifeHealth #EmpoweredWomen #HormoneHealth #PodcastDiscussion #StrongBones #UnbreakableYou #WellnessJourney #short #shorts
The things we dont see most often go neglected... Dr. Stephanie Estima 2025-08-29 | No one is talking to you in your teens, 20s, 30s, and sometimes even 40s about protecting bone density. Women in midlife are often, for the first time, trying to understand what it looks like to train, eat, and live in a way that optimizes and protects their whole health - not just lose inches and fit into an even tighter dress.It's a big shift. My convo with @drvondawright is a must-listen if you are on the path to learning how to truly look after yourself... now, and into your old age.
Worried about your BONE DENSITY? Dr. Stephanie Estima 2025-08-29 | Think bones are just for structure? Think again! Dr. Vonda Wright dives into the fascinating roles your bones play in everything from brain health to muscles. This episode is packed with scientific insights and practical advice for women navigating midlife and beyond. Watch the full episode at youtu.be/0Dj_DTR8pq4#BoneHealth #WomensWellness #HealthyAging #MidlifeHealth #EmpoweredWomen #HormoneHealth #PodcastDiscussion #StrongBones #UnbreakableYou #WellnessJourney
Do you use a weighted vest? Should you? Dr. Stephanie Estima 2025-08-28 | Think bones are just for structure? Think again! Dr. Vonda Wright dives into the fascinating roles your bones play in everything from brain health to muscles. This episode is packed with scientific insights and practical advice for women navigating midlife and beyond. Watch the full episode at youtu.be/0Dj_DTR8pq4#BoneHealth #WomensWellness #HealthyAging #MidlifeHealth #EmpoweredWomen #HormoneHealth #PodcastDiscussion #StrongBones #UnbreakableYou #WellnessJourney #short #shorts
Your Next Midlife Fitness Plan Dr. Stephanie Estima 2025-08-27 | Think bones are just for structure? Think again! Dr. Vonda Wright dives into the fascinating roles your bones play in everything from brain health to muscles. This episode is packed with scientific insights and practical advice for women navigating midlife and beyond. Watch the full episode at youtu.be/0Dj_DTR8pq4#BoneHealth #WomensWellness #HealthyAging #MidlifeHealth #EmpoweredWomen #HormoneHealth #PodcastDiscussion #StrongBones #UnbreakableYou #WellnessJourney
Is there a link between Osteoporosis & Alzheimers Dr. Stephanie Estima 2025-08-26 | Think bones are just for structure? Think again! Dr. Vonda Wright dives into the fascinating roles your bones play in everything from brain health to muscles. This episode is packed with scientific insights and practical advice for women navigating midlife and beyond. Watch the full episode at youtu.be/0Dj_DTR8pq4#BoneHealth #WomensWellness #HealthyAging #MidlifeHealth #EmpoweredWomen #HormoneHealth #PodcastDiscussion #StrongBones #UnbreakableYou #WellnessJourney #short #shorts
Pinch me shes here and she brought the goods... Dr. Stephanie Estima 2025-08-25 | @drvondawright is my guest this week on the Better Podcast - one of my all-time faves. This woman speaks the TRUTH.Orthopedic surgeon, speaker, and author of the incredible new book, Unbreakable, Dr. Vonda Wright is one of the clearest voices that exists when it comes to women's health.Are your bones smarter than your brains? We're diving into skeletal hormones & the fountain of youth. Ooooooh I can't wait for you all to hear this one!
Are Your Bones Smarter Than Your Brains? Hormones & the Fountain of Youth with Dr. Vonda Wright Dr. Stephanie Estima 2025-08-25 | Dr. Vonda Wright explains how bones function as endocrine organs, influencing not only our skeletal health but also communicating with muscles, the brain, and various body systems. She highlights the crucial role of estrogen in bone health and emphasizes the importance of achieving optimal peak bone density. Dr. Wright also shares actionable strategies to help you maintain strong and healthy bones throughout your life. Check out her new book at theunbreakablebook.comEpisode overview:0:00 Intro/Teaser4:58 Muscle and Bone Crosstalk in Aging17:18 Master Communication in Bone Health23:21 Bending Bones27:44 Peak Bone Density and Aging Women42:08 Midlife Musculoskeletal Injuries and Solutions51:37 Shoulder Injuries and Menopause Management58:02 Menopause Hormone Therapy Benefits in Strength1:03:58 Midlife Fitness1:09:23 Aging, Balance, and VO2max1:21:43 BONUS: Dr. Stephanie’s After-PartyResources mentioned in the episode can be found at drstephanieestima.com/podcasts/ep431We couldn’t do it without our sponsors:LIFT - If you want muscle for longevity, clarity, and confidence—come LIFT with me. Head over to drstpehanieestima.com/lift and join today.TIMELINE - As perimenopausal women, we know we are in a fight against time to preserve our muscle strength and endurance, plus our recovery needs are greater. That's why you save 20% at timelinenutrition.com/better with code BETTER.JUST THRIVE HEALTH - Unlike other probiotics, spore probiotics arrive in the gut microbiome (home to trillions of bacteria) 100% alive and ready to work. Go to justthrivehealth.com/better and use the code BETTER to save. MAUI NUI VENISON - Packed with essential vitamins, minerals, and bioavailable compounds that support energy, performance, and overall health. Head over to mauinuivenison.com/better to checkout their premium snack sticks and fresh starter boxes.ONESKIN - Use the power of peptides for firmer, glowing skin. Save 15% at oneskin.co/better with code BETTER.
