High Performance Health

Bitesize: Perimenopause - Why Your Workouts Aren’t Working And What to Do About It | Stephanie Estima

Jun 5, 2025
In this engaging discussion, Dr. Stephanie Estima, a chiropractor focused on female hormonal health, shares insights on optimizing workouts for women in perimenopause. She highlights the often-overlooked benefits of upper body training for achieving a balanced, hourglass figure. Stephanie debunks myths about strength training leading to bulkiness and recommends incorporating resistance workouts while limiting high-intensity sessions. She also addresses dietary strategies for managing belly fat, particularly for women with PCOS, suggesting a temporary reduction in carbohydrates.
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INSIGHT

Upper Body Training Shapes Hourglass

  • Training your upper body, especially shoulders and back, can visually create a balanced hourglass figure.
  • Developing shoulders and lats makes the waist appear smaller and complements glute development.
ANECDOTE

Angela's Body Shape Insight

  • Angela Foster shares her experience of having a straight body shape, likely linked to PCOS.
  • Building up lats and shoulders helped her create more waist definition alongside glute training.
ADVICE

Exercise Strategy for Perimenopause

  • Base your fitness on resistance training with low-intensity steady state cardio, like walking, for overall health and fat loss.
  • Limit high-intensity interval training (HIIT) to once or twice a week to avoid overtraining, especially in perimenopausal women.
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