Practical strength prescription for midlife women

Can strength training, sprinting, and nutrition truly transform women’s hormones, metabolism, and longevity?

In this episode, Dr. Stephanie Estima — chiropractor, women’s health expert, and founder of The Estima Method — breaks down the science of female physiology, muscle, and midlife health.

We cover why walking isn’t enough, how hormones shape muscle and bone, and why protein and strength training are essential “medicine” for women over 35. Expect myth-busting, practical tools, and empowering insights to help you train and live in sync with your biology.

About Dr. Stephanie Estima:

Dr. Estima began her career in chiropractic care, where she developed a deep interest in neuroscience, biomechanics, and the body’s connection between movement and the brain. After noticing how differently men and women respond to the same health strategies, she became passionate about helping women navigate hormones, metabolism, and midlife health.

Where to find Dr. Estima:

Instagram: @dr.stephanie.estima

Website: https://drstephanieestima.com

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I’m Louisa Nicola — clinical neuroscientist — Alzheimer’s prevention specialist — founder of Neuro Athletics.

My mission is to translate cutting-edge neuroscience into actionable strategies for cognitive longevity, peak performance, and brain disease prevention.

If you're committed to optimizing your brain — reducing Alzheimer’s risk — and staying mentally sharp for life, you’re in the right place.

Stay sharp. Stay informed. Join thousands who subscribe to the Neuro Athletics Newsletter → https://bit.ly/3ewI5P0

Instagram: https://www.instagram.com/louisanicola_/

Twitter : https://twitter.com/louisanicola_

Topics discussed:

00:00 – Intro

03:14 – Reassessing Hormone Therapy in 2025

04:24 – The Rise of HRT & Social Media Awareness

05:37 – Balancing the Conversation: HRT Pros & Cons

06:42 – Lifestyle Levers That Matter More

08:05 – Why Walking Isn’t Enough Exercise

10:59 – Muscle Quality & Metabolism Explained

12:29 – Type 1 vs. Type 2 Muscle Fibers

16:25 – Glucose, Muscle, and Longevity18:07 – Bone Health & Estrogen

20:33 – The Power of Impact Training

22:28 – How to Build a “Prescription for Health”

24:06 – The Zone 2 Misconception

26:29 – Progressive Overload & The “Weighted Vest” Myth

27:45 – Sample Lower-Body Workout Blueprint

34:03 – Learning Proper Squat Mechanics

35:28 – The Power of Deadlifts & Hip Hinge Movements

36:46 – Glute Bridges & Unilateral Training

38:35 – Nutrition & Midlife Metabolism

39:47 – How Hormones Change Body Composition

42:06 – Sleep, Insulin, and the Estrogen Cascade

43:59 – Strength Training as Hormone Therapy

45:06 – LDL & Visceral Fat Connection

46:04 – Fasting & Female Metabolism

47:17 – Why Aggressive Fasting Backfires for Women

50:53 – The Dark Side of Fasting Culture

53:22 – Practical Guidelines for Eating Windows

54:03 – Under-Fueling & Protein Deficiency in Women

55:09 – Appetite, GLP-1 Drugs & Metabolic Health

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