Better, Not Perfect: The Truth About Perimenopause, Fitness and Resilience with Dr Stephanie Estima
High Performance Health
Optimizing Recovery for Fitness and Wellness
This chapter explores effective recovery practices, including cold plunges and compression therapy, to enhance overall well-being. It highlights the importance of nutrition, hydration, and a structured yet flexible fitness regimen that supports both physical health and family life.
Angela is joined by Dr Stephanie Estima to discuss the challenges women face during perimenopause, particularly in their forties. They explore the concept of "Betty," a term that embodies women striving for self-actualisation and improvement in their lives.
They also look into common issues such as body composition changes, sleep disturbances, and the stress of balancing aging parents and children, all while navigating hormonal shifts.
KEY TAKEAWAYS
- Hormonal Adaptation in Fitness: Women in their 40s face unique hormonal challenges. Dr. Estima highlights how changes in estrogen, progesterone, and testosterone impact recovery, resilience, and body composition, stressing the importance of prioritizing recovery and managing stress over relentless high-intensity workouts.
- The Power of Community: Emotional support through close friendships or partnerships can help women manage midlife challenges, from caring for aging parents to raising children, offering a vital cushion for emotional health.
- Periodized Training Based on Menstrual Cycle: Dr. Estima outlines a personalized workout approach that aligns with the hormonal phases of the menstrual cycle. For those without a cycle, checking in with the body’s signals, such as energy levels and recovery, is key.
- Practical Nutrition Strategy: A protein-focused diet, paired with carbs post-leg days, supports muscle recovery and overall energy. Adjusting macronutrients based on the day’s activity level and focusing on healthy carbs over excessive fats can support hormonal balance.
- Healthy Decluttering for Emotional Wellness: Physical decluttering, such as downsizing possessions, can also lead to emotional freedom, offering a sense of lightness and peace.
TIMESTAMPS & KEY TOPICS
- 0:04 – Dr. Stephanie Estima introduces the concept of understanding one's physical limits and the importance of recovery.
- 0:26 – Angela introduces the High Performance Health Podcast and today’s topic on women’s health in midlife.
- 3:44 – Angela and Dr. Estima discuss meeting and bonding over shared interests in perimenopause and women’s health.
- 7:18 – Common challenges women in their 40s face, including body composition changes, sleep issues, and managing stress.
- 9:36 – Navigating the “stress sandwich” of midlife, balancing between aging parents and children.
- 12:50 – The importance of resilience and prioritizing recovery as hormone levels change.
- 22:31 – Dr. Estima shares her experience with decluttering and its positive emotional impact.
- 29:31 – Benefits of walking and low-intensity movement for stress and recovery.
- 32:51 – Angela and Dr. Estima discuss structured workouts and rest days for effective recovery.
- 47:03 – Dr. Estima talks about nutrition, ketogenic diets, and adjusting macros for recovery.
- 57:40 – Women often feel compelled to increase workout intensity, which may backfire in midlife.
- 1:02:53 – Dr. Estima’s practical approach to daily nutrition and how she adjusts based on activity and recovery needs.
- 1:06:54 – The benefits of carb intake for recovery and avoiding low-carb diets as a long-term strategy.
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ABOUT THE GUEST
Dr. Stephanie Estima is an expert on female-centric health span, lifespan, and performance. Through a deep understanding of neuroscience, metabolism, nutrition, and exercise physiology, she helps women make informed choices about evidence-based health strategies and tools that improve their quality of life and live more confidently and joyfully.
She hosts "BETTER! with Dr. Stephanie," a top-rated podcast with more than 5 million downloads across 360+ episodes.
She's shared her expertise on TV interviews, podcasts, health & wellness summits, conferences, and webinars worldwide. She's been featured on magazine covers and millions of people have read her articles on medium.com.
Dr. Stephanie lives with her husband and three sons in Toronto, Canada. She's an avid weightlifter, a former bikini competitor, and a lover of languages.
ABOUT THE HOST
Angela Foster is an award winning Nutritionist, Health & Performance Coach, Speaker and Host of the High Performance Health podcast. A former Corporate lawyer turned industry leader in biohacking and health optimisation for women, Angela has been featured in various media including Huff Post, Runners world, The Health Optimisation Summit, BrainTap, The Women’s Biohacking Conference, Livestrong & Natural Health Magazine.
Angela is the creator of BioSyncing®️ a blueprint for ambitious entrepreneurial women to biohack their health so they can 10X how they show up in their business and their family without burning out. Angela’s BioSyncing®️ Blueprint is currently closed. Click here to get on the waitlist.
The High Performance Health Podcast is a top rated global podcast. Each week, Angela brings you a new insight, biohack or high performance habit to help you unlock optimal health, longevity and higher performance. Hit the follow button to make sure you get notified each time Angela releases a new episode.
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