Barbell Shrugged [Women’s Health] Menstrual Cycles and Menopause w/ Dr. Stephanie Estima, Anders Varner, Doug Larson, and Travis Mash #777
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Dec 18, 2024 Dr. Stephanie Estima, a chiropractic expert in female physiology and metabolism, joins the discussion to illuminate women's health, particularly menstrual cycles and menopause. They navigate the interplay of training and hormonal changes, advocating tailored workouts for strength building. Insights on intimacy reveal how hormones enhance connection, while weightlifting is highlighted as key for aging women’s health. The conversation also addresses the importance of community support through transitions like perimenopause, emphasizing open discussions about hormonal challenges.
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Personal Perimenopause Experience
- Dr. Stephanie Estima initially dismissed menopausal women's complaints.
- Her own perimenopause humbled her, experiencing physiological and emotional changes.
Nutrition Advice for Follicular Phase
- Women wanting fat loss can push fasting longer during the follicular phase (first two weeks).
- Temporarily restricting carbs can reduce water weight/bloating during this time.
Training Adjustments Throughout the Month
- Women should train to approximate muscle failure, using RIR of 1-3 or RPE of 8-10, regardless of the week.
- Adjust rep ranges weekly: 8-12 week 1, 5-8 week 2, 8-12 week 3, and 15-20+ week 4.
