Cycle Syncing: Optimizing Nutrition & Fitness with your Menstrual Cycle

Dec 2, 2024

Dive into the world of women's health as hormonal fluctuations are unraveled, revealing their impact on fitness and nutrition. Personal anecdotes add humor to discussions about common myths surrounding menstruation and menopause. Learn to sync workouts and meals with your cycle phases for optimal health. Discover how lifestyle adjustments can transform menstrual challenges into empowering experiences. From understanding hormone roles to practical training strategies, this session celebrates women's unique physiological needs.

Ask episode

AI Snips

Chapters

Books

Transcript

Episode notes

INSIGHT

Women's Complexity

Women are not just small men; they are far more complex.
Standard fitness and diet programs often fail women because they don't account for hormonal changes.

ANECDOTE

Burnout and Reconnection

Dr. Stephanie Estima's clinic burned down after her divorce, leading to immense stress.
A trip to Italy helped her reconnect with her body and realize she could have a pain-free period.

ADVICE

Muscle Matters

Prioritize building muscle for mobility, metabolic health, and menstrual health.
Muscle promotes better bone density, insulin activity, and hormone balance.

Get the Snipd Podcast app to discover more snips from this episode

Get the app

Dr. Stephanie Estima dives into the fascinating world of women’s menstrual cycles in this live recording from the Health Optimisation Summit in London. With humour, science, and personal anecdotes, she challenges common myths about menstruation and menopause, offering actionable strategies to optimize health, fitness, and nutrition during each phase of the cycle. Dr. Stephanie breaks down the hormonal fluctuations and explains how to adapt workouts and diets to match your body’s natural rhythms, transforming these phases from frustrating to empowering. Don’t miss this empowering session—it’s time to sync with your cycle and thrive!

Episode Overview:
0:00 Intro/Teaser
6:13 Female-Focused Fitness Program Fails
14:38 Understanding the Menstrual Cycle Stages
19:11 Optimizing Women's Health Through Muscle
26:01 Training for Women's Health
31:56 Training and Nutrition During Menstrual Cycle
37:07 Transitioning From Skinny to Strong
41:26 Empowering Women's Health Discussion

Download Dr. Stephanie's slide deck for your reference http://drstephanieestima.com/wp-content/uploads/2024/12/HOS-2024-Dr.-Stephanie-Estima-Final-3.pdf

--------------

NOW OPEN! EVEN BETTER! PREMIUM MEMBERSHIP: Subscribe at https://estima.supercast.com/

--------------

A huge THANK YOU to our sponsors who make the show possible:

CAROL BIKE
This is my favourite cardio for speed drills! Five minutes and done! One of the coolest things about the CAROL Bike is that it is AI driven so it gives you custom workouts based on your very own fitness level. For a limited time, you can get $100 off a CAROL Bike. Use the code BETTER at https://carolbike.com

TIMELINE
Feeling tired and having no energy does not have to be your fate. Mitopure is a supplement and skin health line that helps improve energy at the level of the mitochondria so that you can continue to engage in the activities you love. Go to https://timelinenutrition.com/better and use code BETTER to get 10% off your order.

COLDTURE
And cold water immersion has been shown to have great success with hot flashes, balancing our stress responses. It gives a metabolic boost. It aids in muscle recovery and performance. And of course, Coldture is offering an exclusive discount. Visit https://coldture.com and use the code BETTER for $200 off of your next Coldture tub.