My Wedding Prep: Diet & Fitness, Estrogen, Creatine and More - AMA with Dr. Stephanie

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In this episode you will discover the keys to maintaining women's health and wellness throughout various life stages. Unveil the significance of balancing hormones during menstruation and perimenopause. Learn about the advantages and proper dosages of creatine supplementation. Explore the reasons to approach pharmaceuticals marketed for quick weight loss cautiously. Understand why implementing pre-workout mobility routines is vital for everyone.

Links for this episode:

A Masterclass on Perimenopause

Why Fasting for Women is Different with Dr. Stephanie Estima

Episode Overview:

00:01:26 - Diet and Training for Wedding,
Dr. Stephanie's diet leading up to her wedding was not much different from her usual routine. She eats protein and carbs before and after workouts and relied on supplements to get her veggies. Training stayed consistent with five days of weights and two days of cardio per week.

00:09:02 - Having Fun while Being Disciplined,
Dr. Stephanie shares a story about how she hired a coach to help her get in touch with her feminine side. She was given an exercise to slow down and savor a piece of chocolate, which taught her the importance of being present and attuned to her senses.

00:10:27 - Boudoir Shoot and Food,
Dr. Stephanie is preparing for a boudoir shoot and is trying to be mindful of her diet. She didn't have any shapewear at her wedding, but did try to drink a gallon of water each day leading up to it. She also ate wedding cake for three days after the ceremony.

00:13:15 - Savoring Bliss,
Dr. Stephanie shares how savoring the bliss is a learned skill for someone like her who is very driven and always striving for success. Slowing down and being present can help people attune to their senses

00:14:56 - Deepening Love After Marriage
Dr. Stephanie shares her experience of feeling a deeper sense of commitment and love towards her husband after getting officially married.

00:17:10 - Hormone Replacement Therapy (HRT)
Dr. Stephanie discusses her views on HRT and mentions that she is not currently on it but is not against it. She emphasizes the importance of understanding lab results before deciding to take HRT.

00:21:51 - Creatine Supplementation
Dr. Stephanie explains what creatine is and how it is used to regenerate ATP within the cell. She recommends taking 3-5 grams of creatine daily to maintain average creatine storage and suggests loading the cell by taking 20 grams per day for 6-7 days or 5 grams daily for a month to saturate muscle.

00:25:48 - What is Creatine?
Dr. Stephanie explains that creatine is the primary constituent of phosphocreatine, which is found in skeletal muscle.

00:29:57 - Understanding Ozempic,
Dr. Stephanie Estima discusses Ozempic, a medication that mimics the action of GLP one and helps to increase insulin secretion. It can improve glycemic control, reduce appetite, and make you feel fuller.

00:35:40 - Estrogen Dominance and Reduced Blood Flow,
Dr. Estima explains that age, lack of ovulation, body weight changes, too much exercise, pregnancy, and stress can cause a woman's period to become lighter.

00:44:24 - Understanding Perimenopause,
Dr. Estima shares the classic definition of perimenopause, which is the time leading up to menopause when a woman's estrogen and progesterone levels begin to fluctuate.

00:50:11 - Importance of Self-Advocacy,
Dr. Estima emphasizes the importance of thinking critically and advocating for oneself when it comes to healthcare decisions.

00:45:48 - Menstrual Migraines and Perimenopause Symptoms,
Dr. Estima discusses menstrual migraines caused by unchecked estrogen in the luteal phase, swollen and painful breasts due to low progesterone, and subtle yet significant signs of perimenopause like back pain, joint stiffness, and reduced libido.

00:48:15 - Intermittent Fasting,
Dr. Estima still practices intermittent fasting (IF) as a way to control calories, improve autophagy, and promote hormonal balance. However, her fasting window is gentle and lasts for 12-14 hours at most, with most fasting happening while sleeping.

00:51:54 - Seed Cycling,
Dr. Estima shares a neutral stance on seed cycling, acknowledging its potential benefits for some women's menstrual cycles, but also highlighting that other whole foods like oysters and Brazil nuts can also provide the same nutrients for hormonal support.

00:56:23 - The Importance of Mobility Workouts,
Dr. Estima emphasizes the often overlooked role of mobility and proprioception in overall fitness and movement.

00:58:44 - Stability Issues during Exercise,
Dr. Estima uses the example of an overhead dumbbell press to explain how stability issues in the scapula can impact exercise performance and progress.

01:00:10 - The Importance of Mobility Workouts,
Dr. Stephanie discusses how focusing on hip and ankle mobility before leg day has become a regular part of her workout routine.

01:02:38 - Controlling the Weight,
Dr. Stephanie talks about the importance of control in weightlifting. She explains that the weight should not control you, and that freezing at any point in the range of motion, such as during a squat, is a sign of good control.

01:04:41 - The Importance of Mobility Workouts (Part 2),
Dr. Stephanie emphasizes the importance of mobility workouts again, stating that they should be an essential part of anyone's workout routine.

01:05:33 - Audience Feedback and Closing Remarks,
Dr. Stephanie invites listeners to give feedback on the show and suggests that they can do so by responding to polls on Instagram.

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