293: Empower Your Hormones: Dr. Estima's Guide to Female Health

May 14, 2024

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Dr. Stephanie Estima, an expert on female health, shares her journey of overcoming hormonal imbalances and how she developed a deep understanding of the female body. She emphasizes the importance of giving the body margin and allowing it to adapt and heal. The foundations of health, including sleep hygiene, movement, and meaningful relationships, are crucial for hormonal balance. Dr. Estima recommends prioritizing protein intake to preserve muscle mass and support hormone regulation. She also highlights the significance of psychological mindset and self-compassion in navigating hormonal challenges. In this conversation, Dr. Stephanie Estima discusses the importance of managing stress and prioritizing self-care during perimenopause and menopause. She emphasizes the impact of stress on hormonal balance and overall well-being. Dr. Estima also explains the changes in hormone levels during perimenopause and menopause, particularly the decline in progesterone and estrogen. She highlights the role of nutrition, exercise, and hormone replacement therapy in supporting hormone balance. The conversation concludes with a reminder to listen to your body and prioritize self-care.

Takeaways

Give your body margin and allow it to adapt and heal by breaking out of consistent patterns of stress and triggers.

Prioritize the foundations of health, including sleep hygiene, movement, and meaningful relationships.

Protein intake is crucial for preserving muscle mass and supporting hormone regulation.

Adopt a psychological mindset of self-compassion and avoid blaming and shaming yourself for hormonal imbalances. Managing stress and prioritizing self-care are crucial during perimenopause and menopause.

Changes in hormone levels during perimenopause and menopause can impact sleep, mood, and overall well-being.

Nutrition, exercise, and hormone replacement therapy can support hormone balance during this transition.

Regular blood testing and working with a healthcare provider are important for personalized hormone management.

Listening to your body and practicing self-care is essential for navigating the changes of perimenopause and menopause.

Chapters

00:00 Introduction to Dr. Stephanie Estima and her expertise in female health

09:19 The importance of giving your body margin

26:22 Prioritizing protein intake for hormone regulation

33:23 Understanding Hormone Changes

41:41 Exploring Hormone Replacement Therapy

48:38 Listening to Your Body and Practicing Self-Care

Links:

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Dr. Stephainie’s Podcast: Better! With Dr. Stephanie. Exploring human potential, hormones, metabolism, and a life well-lived.

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Weekly Newsletter: The Mini Pause. Evidence-based, action items you can do right now to age well and live better.

Author: The Betty Body: A Geeky Goddess' Guide to Intuitive Eating, Balanced Hormones and Transformative Sex (women's cycle literacy)