Health Optimisation Podcast with Timbiohacker

The Fitness Advice Women Deserve – Sync Your Cycle for Life-Changing Results – Dr Stephanie Estima

Oct 23, 2024

In a captivating discussion, Dr. Stephanie Estima, an expert in female physiology and author of The Betty Body, emphasizes the importance of syncing fitness with the menstrual cycle. She critiques male-centric workout advice and provides tailored strategies for women's health across various life stages. Dr. Estima shares her personal journey from health struggles to empowerment, highlighting how understanding hormonal fluctuations can enhance fitness results. She also addresses strategies for navigating perimenopause and enjoying overall wellness while embracing imperfection.

01:04:30

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Episode guests

Stephanie Estima

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Episode notes

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Quick takeaways

Women should tailor their fitness and nutrition strategies according to the unique phases of their menstrual cycle for optimal health and performance.

The menstrual cycle acts as a monthly feedback mechanism, providing insights into how lifestyle choices affect women's health and well-being.

Perimenopause and menopause require women to seek knowledge and support to navigate hormonal changes and maintain their fitness levels effectively.

Deep dives

Empowering Women in Fitness

Women often receive male-centric exercise and diet advice that disrupts their hormonal balance and hinders their health achievements. It is crucial for women to reject this outdated guidance and understand that their bodies respond differently due to hormonal fluctuations throughout their menstrual cycle. Tailored fitness and nutritional strategies can help women take charge of their health by working with their biology instead of against it. Dr. Stephanie Estima highlights the importance of recognizing the unique needs of women's health to foster strength and overall well-being.

Intro

2min

Understanding Women's Health Through the Menstrual Cycle

12min

Embrace Imperfection: The Key to Overcoming Hesitation in Fitness

2min

Redefining Women's Fitness: Health Over Aesthetics

14min

Harnessing Hormonal Cycles for Optimal Fitness Performance

5min

Training and Women's Hormonal Cycles

7min

Navigating the Menstrual Cycle and Perimenopause

19min

Empowerment Through Fitness and Nutrition for Women

3min

⚡️ How to sync your fitness to your cycle, ditch male-centric workout advice and THRIVE

💬 “Your menstrual cycle basically is a report card that you get every month from your body. It tells you what you're doing right and where you can improve.” ~Dr Stephanie Estima

➡︎ Women can’t just workout the same as men, yet they’re often given watered-down fitness and diet advice meant for guys, making weight loss impossible and throwing their hormones out of whack.

➡︎ But women are not just “little men with these pesky hormones”! This conversion is a toolkit for creating your very own tailored health strategies, based on the unique phases of your hormonal cycle. And guys, if you care about the women in your life, this is one for you too.

➡︎ Dr Stephanie Estima, aka “The Geeky Goddess”, is an expert in female physiology, former women’s figure competitor, author of The Betty Body and host of the Better! podcast.

➡︎ In this episode, Tim and Stephanie discuss her personal fitness journey and how she regained control of her health after hitting rock bottom. They explain the different approaches women should be taking to fitness and nutrition during each of the phases of their menstrual cycle. And they discuss how to navigate perimenopause and menopause for extraordinary results as you age.

💡 Highlights

(3:07) Why men should care about this stuff

(7:05) Why your cycle is key to fitness goals

(10:17) Hitting health rock bottom

(16:32) Lessons from competitive bodybuilding

(25:16) Good v bad stress

(31:58) How cycle phases impact performance

(54:04) What doctors get wrong

(1:02:20) Stephanie’s #1 piece of advice

⚡️Inspired by today’s episode? Dive deeper this April at the Health Optimisation Summit in Austin, TX. Join the tribe for a weekend of ancestral health, paleo wisdom, and cutting-edge health optimisation. Get your tickets now at hosummit.com/austin

🔎 Visit: https://drstephanieestima.com/

Huge shoutout to Love Life Supplements for sponsoring this episode!

Their Creapure® Creatine is my go-to for energy, brain power, and daily performance. They’re all about clean, research-backed supplements, so whether you're hitting the gym or just boosting brain function, they've got you covered.

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⚡️ Disclaimer: https://podcast.healthoptimisation.com/disclaimer/

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