Ep. 327 Navigating Female Hormones, Metabolism, Sleep and More with Dr. Stephanie Estima
Jan 17, 2024
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Dr. Stephanie Estima, specializing in female metabolism and body composition, discusses topics ranging from managing hormones during breastfeeding to addressing fibrocystic breasts. She also covers topics like fertility awareness, contraceptive methods, detoxification strategies, optimizing diet and training for women, and more in this enlightening conversation.
Getting sufficient sleep while breastfeeding is important for hormone health.
Tracking menstrual cycles and considering hormone tests can optimize fertility.
Younger women have various contraceptive options available, each with different side effects and considerations.
Deep dives
The importance of sleep for hormone health while breastfeeding
Getting sufficient sleep while breastfeeding can be challenging, but it is important for hormone health. Although it may not be possible to sleep through the night, considering a bi-phasic sleep schedule, including a nap when the baby sleeps, can help make up for any sleep debt and improve overall functioning.
Recommended tests for optimizing fertility
When looking to optimize fertility, tracking the menstrual cycle is crucial. Using methods like fertility awareness method (FAM) and tracking cervical mucus, basal body temperature, and cervical position can provide valuable insights into fertility patterns. Additionally, getting hormone tests for both partners can help evaluate any potential issues and guide further steps.
Types of contraceptives for younger women
Younger women have various contraceptive options to choose from. Starting with fertility awareness methods, tracking menstrual cycles and avoiding penetration during potentially fertile periods can be effective. Other alternatives include oral contraceptives, hormonal and mechanical devices like IUDs. It is essential to consider the potential side effects of each method and select the one that suits individual needs and preferences.
Tips for safely detoxifying the body
To support detoxification, eating green leafy vegetables rich in compounds like diindolylmethane (DIM) and sulfuraphane can enhance the liver's detoxification process. Adequate hydration, regular bowel movements, and focusing on recovery practices like sleep, sauna, and cold showers are also crucial. For individuals with autoimmune conditions, it is important to stimulate rather than overpower the body, aiming for a perceived exertion level of 5 or 6 out of 10 during workouts.
Importance of Understanding Personal Limits and Boundaries
Individuals with autoimmunity tend to be very driven and often push themselves too hard without realizing their limits. It is crucial for them to learn where their limits are and prioritize self-care to prevent burnout and health issues.
Hair Health and Products for Menopause
Hair loss and hair breakage are common concerns during perimenopause and menopause. Divi offers products, such as scalp serum, that can improve hair health by reducing breakage, nourishing hair follicles, and addressing dryness. These products contain ingredients like tea tree oil, amino acids, and hyaluronic acid, which promote a clean and hydrated scalp and strengthen hair.
I am thrilled to welcome the extraordinary Dr. Stephanie Estima back to the show today to join me in facilitating many questions from listeners. She was with me last on Episode 272, and before that, on Episode 123.
Dr. Estima’s perspective aligns very closely with mine within the health and wellness space. She is an exceptionally knowledgeable and well-informed clinician specializing in female metabolism and body composition. She authored the invaluable resource known as the Betty Body and hosts The Better! podcast, where I have had the privilege of being her guest.
Today, we answer questions from both our communities, covering topics ranging from managing hormones during breastfeeding while coping with insufficient sleep to issues concerning preconception and methods for cycle tracking. We dive into the best contraceptives for younger women, strategies for supporting detoxification, addressing fibrocystic breasts, navigating autoimmune conditions and fibromyalgia, and determining the intensity of workout routines. There were also many questions about weight training, preferred pre-workouts, favorite supplements tailored for perimenopause and menopause, hormesis, and much more.
Dr. Estima's insights are as enlightening as ever, making today’s conversation a must-listen for anyone on a journey toward optimal well-being.
IN THIS EPISODE YOU WILL LEARN:
How breastfeeding can delay menstrual cycles without causing infertility
Dr. Stephanie discusses fertility and the importance of evaluating both male and female factors
Contraceptive options for younger women
The importance of understanding the side effects and implications of long-term oral contraceptives
The benefits of green leafy vegetables for fibrocystic breasts
Supplements for breast health
The potential drawbacks of mammograms
Perimenopause and autoimmune conditions, including Hashimoto's, thyroiditis, and fibromyalgia
How trauma contributes to the dysregulation of the immune system and autoimmune conditions
Supplements for middle-aged women
How cold plunges and saunas benefit physical and mental well-being
On her weekly podcast, Better! With Dr. Stephanie, where she explores the human potential, hormones, metabolism, and a life well-lived.
Get a copy of Dr. Stephanie Estima’s #1 bestselling book, The Betty Body:A Geeky Goddess’ Guide to Intuitive Eating, Balanced Hormones, and Transformative Sex
