The Neuro Experience

How to Rebuild Your Body After 40 | ft. Dr. Stephanie Estima

Oct 14, 2025
In this conversation, Dr. Stephanie Estima, a chiropractor and women's health expert, dives into how strength training can transform women’s hormonal health after 40. She busts myths about walking, emphasizing that explosive exercises preserve muscle better. Dr. Estima discusses the importance of protein for muscle and bone density and why strength training, rather than just hormone therapy, is crucial for midlife metabolism. She shares practical workout tips and challenges women to embrace their biology for improved health and empowerment.
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ADVICE

Prioritize Strength And Sprints

  • Prioritize strength training and sprinting over walking if you want maximal muscle and metabolic benefits.
  • Do strength work 2–4x/week and sprint 1–2x/week for efficient results.
INSIGHT

WHI Caused Lasting Harm

  • The 2002 Women's Health Initiative overgeneralized HRT risks and scared many women away from beneficial therapy.
  • Current consensus supports HRT for vasomotor symptoms, bone loss prevention, and urogenital health when individualized.
INSIGHT

Muscle Quality Declines With Age

  • Aging changes both muscle volume and quality, with fatty infiltration reducing glucose uptake.
  • Loss of type II (fast-twitch) fibers impairs metabolic health and strength if not addressed.
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