BETTER! Muscle, Mobility, Metabolism & (Peri) Menopause with Dr. Stephanie

As the year winds down, a heartfelt reflection on gratitude takes center stage. Discover what true gratitude means beyond toxic positivity. Engage in a 2025 inventory, exploring support from others and appreciating your body’s resilience. Uncover lessons learned and joyful moments while recognizing small wonders in nature. Reflect on intentions for 2026, prioritizing personal commitments even without applause. This gentle guidance encourages a thoughtful transition into the new year, fostering growth and self-care.

Dr. Stephanie dives into cycle-syncing workouts for women, emphasizing the importance of tailoring fitness to the menstrual cycle. She explains why traditional men's training programs may not be suitable. The podcast highlights the roles of mobility, metabolic activity, and menstrual factors in muscle function. Insights include specific training protocols for each week of the cycle, from strength-building to endurance. Additionally, she tackles the significance of waist-to-hip ratios and autoregulation for optimizing workouts, especially for women in perimenopause.

Dr. Rena Malik, a board-certified urologist and sexual medicine expert, dives deep into female sexual health. She breaks down pelvic floor dysfunction and discusses the alarming prevalence of urinary incontinence among women. The conversation touches on menopause’s impact on sexual wellness, revealing the 'orgasm gap' affecting many. Dr. Malik also tackles the complexities of desire in midlife and the often misunderstood effects of pornography on expectations and sexuality. Her insights aim to empower women and destigmatize important health topics.

Dr. Aly Cohen, a triple board-certified physician specializing in environmental health, brings her expertise on endocrine-disrupting chemicals (EDCs) to the conversation. She discusses how common toxins like BPA can interfere with hormones and metabolism. Aly shares her 'Four A's' framework for reducing toxic load, highlighting beneficial swaps such as frozen organic veggies over fresh. With insights into water quality, cookware safety, and personal care products, she emphasizes practical, sustainable changes to enhance health without overwhelming anxiety.

Dr. Chris Rhodes, a nutritional biochemist formerly at UC Davis, explores the fascinating world of fasting. He discusses the health benefits of a 36-hour fast, highlighting its effects on metabolism and cellular health. Learn about the groundbreaking Mimio supplement, designed to provide the advantages of fasting without missing meals. Rhodes also shares insights into how women, particularly during midlife, respond differently to fasting, touching on hormonal impacts and muscle preservation strategies.

Author Michael Joseph Gross (Stronger: The Untold Story of Muscle in Our Lives) reveals how muscle has shaped human health, confidence, and culture for centuries—and why it’s time for women to reclaim it. Learn why “brains vs. brawn” is a myth, how lifting builds empathy and resilience, and the surprising history of strong women—from Victorian Europe to the modern gym.Episode Overview:(0:00) Intro/Teaser(4:00) From Greeks to Gains: The Origins of How We See Muscle(10:00) The Myth of Brain vs. Brawn(20:00) How Lifting Weights Rewires the Brain(25:00) Why Most People Still Don’t Lift (and How to Change That)(34:00) The Doctor Who Proved Strength Has No Age Limit(46:00) How Pop Culture Shaped Our Fear of Muscle(53:00) Are We Afraid of Strong Women?(58:00) Jan Todd and the Victorian Women Who Lifted(1:09:00) The Bettys Are Reclaiming Their Strength(1:11:00) Raising Strong Daughters (and Sons)(1:16:00) Where to Begin: Strength Training for Every Woman(1:24:00) BONUS: After-Party with Dr. StephanieResources mentioned in this episode can be found at https://drstephanieestima.com/podcasts/ep444/We are grateful to our sponsors:TIMELINE - As perimenopausal women, we know we are in a fight against time to preserve our muscle strength and endurance, plus our recovery needs are greater. That's why you save 20% at https://timelinenutrition.com/better with code BETTER.LVLUP   - Ultimate GI Repair combines powerful gut-healing peptides with gut-nourishing naturals to soothe your changing digestion. Go to https://lvluphealth.com/DRSTEPHANIE and use code DRSTEPHANIE for 15% off.EQUIP PROTEIN - Support bones, joints, gut, and skin with Equip Collagen. Go to https://equipfoods.com/better and use code BETTER from November 24 to December 1 for 30% off sitewide or 40% off a first subscription. MASA - MASA’s chips contain just three ingredients: organic nixtamalized corn, sea salt, and 100% grass-fed beef tallow. That's it. Ready to give MASA (or Vandy) a try? Use code BETTER for 25% off your first order at https://masachips.com/BETTER P.S. When you're ready, here are a two ways I can help you:Subscribe: The Mini Pause — My weekly newsletter packed with the most actionable, evidence-based tools for women 40+ to thrive in midlife.Build Muscle: LIFT — My progressive strength training program designed for women in midlife. Form-focused, joint-friendly, and built for real results. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Dr. Christine Maren, a medical doctor and certified functional medicine practitioner specializing in women’s health, shares her expertise on gut health, hormones, and the complex interplay between digestion and the menopausal transition. In this episode, she explains the differences in gut diversity between men and women, explores how shifts in estrogen and progesterone affect the gut, and discusses why sensitivity to alcohol, caffeine, and certain foods often increases during perimenopause. Dr. Maren also delves into the benefits of strength training, detoxification, dietary fibre, and critically examines the use of birth control pills for perimenopausal symptoms, advocating for more holistic approaches.Episode Overview:(0:00) Intro/Teaser(4:00) Gut Health and Perimenopause Transition(14:00) Histamine, Detoxification, and Midlife Changes(19:00) Estrogen Detoxification and Gut Health(32:00) Resilience and Fibre in Midlife(40:00) Carbohydrates, Gut Health, and Thyroid(50:00) Resilience and Hormone Balance in Women(53:00) The Importance of Good Carbohydrates(57:00) Strength Training, Confidence, and Birth Control(1:04:00) Birth Control Risks in Perimenopause(1:15:00) BONUS: After-Party with Dr. StephanieResources mentioned in this episode can be found at https://drstephanieestima.com/podcasts/ep443We are grateful to our sponsors:BIOPTIMIZERS - Magnesium Breakthrough contains multiple types of magnesium plus cofactors like B6 to enhance absorption. Visit https://bioptimizers.com/better and use code BETTER to save 15%.PIQUE - Designed to deeply hydrate, enhance skin elasticity & firmness and support sustained energy—exactly what we need during this stage of life. Start your daily ritual today with 20% off for life—plus a free gift to elevate your routine. Head to https://piquelife.com/drestima.ONESKIN - Use the power of peptides for firmer, glowing skin. Save 15% at https://oneskin.co/better with code BETTER.MANUKORA - Head to https://manukora.com/BETTER to get $150 off your first order with their Black Friday Starter Kit, which comes with an MGO 850+ Manuka Honey jar, 35 honey travel sticks, a wooden and a guidebook!AG1 - Subscribe today to get a 1-month supply of AG Omega-3 with your first AG1 order! You’ll also get their Welcome Kit with everything you need to get you started. Get it now at https://drinkag1.com/stephanie. P.S. When you're ready, here are a two ways I can help you:Subscribe: The Mini Pause — My weekly newsletter packed with the most actionable, evidence-based tools for women 40+ to thrive in midlife.Build Muscle: LIFT — My progressive strength training program designed for women in midlife. Form-focused, joint-friendly, and built for real results. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Ariel Garten, a neuroscientist and co-founder of Muse, delves into the fascinating world of neurofeedback and its impact on brain health and sleep. She highlights how meditation can significantly reduce stress and anxiety while enhancing sleep quality. Garten explains the importance of the glymphatic system in brain detoxification during sleep and how regular meditation practices can strengthen the prefrontal cortex. Discover the real-time feedback of Muse headbands and practical tips for integrating short, effective meditation sessions into your daily routine.

Dr. Kelly Casperson is back to dig into the world of hormones, hormone replacement therapy, and how to make informed decisions for optimal health. Dr. Casperson, a board-certified urologist and women’s sexual health specialist, discusses common misconceptions about menopause, the importance of timing in hormone therapy, and the benefits of vaginal estrogen and DHEA. They also touch on cardiovascular health, skin health, and the challenges of aging well in today's world. If you're a woman interested in understanding how hormones impact your overall well-being, this episode is a must-watch! As Dr. Casperson aptly puts it, 'I want you to make a decision based on facts, not fear.'Episode Overview:(0:00) Intro/Teaser(4:00) Educating on Menopause and Hormones(12:00) Estrogen and Cardiovascular Health(16:00) Redefining Menopause and Hormone Therapy(23:00) Navigating Hormone Therapy Conversations With Providers(32:00) Hormones, Skin, and Longevity(39:00) The Fallacy of Naturalistic Health(48:00) Menopause, Hormones, and Genital Health(51:00) Hormones and Female Sexual Health(1:03:00) Informed Consent and Women's Health(1:08:00) BONUS: After-Party with Dr. StephanieResources mentioned in this episode can be found at https://drstephanieestima.com/podcasts/ep441We are grateful to our sponsors:BON CHARGE - Achieve glowing skin, gain more energy, and uplevel your recovery practice with a suite of red light products. Get 15% off at https://boncharge.com/better with code BETTER.PIQUE - Designed to deeply hydrate, enhance skin elasticity & firmness and support sustained energy—exactly what we need during this stage of life. Start your daily ritual today with 20% off for life—plus a free gift to elevate your routine. Head to https://piquelife.com/drestima.LVLUP - Ultimate GI Repair combines powerful gut-healing peptides with gut-nourishing naturals to soothe your changing digestion. Go to https://lvluphealth.com/DRSTEPHANIE and use code DRSTEPHANIE for 15% off.BIOPTIMIZERS - Your digestion can take a hit in midlife, but you don't have to suffer. Learn how enzymes can help at https://bioptimizers.com/better and use code BETTER to get 10% off your order.ONESKIN - Use the power of peptides for firmer, glowing skin. Save 15% at https://oneskin.co/better with code BETTER. P.S. When you're ready, here are a two ways I can help you:Subscribe: The Mini Pause — My weekly newsletter packed with the most actionable, evidence-based tools for women 40+ to thrive in midlife.Build Muscle: LIFT — My progressive strength training program designed for women in midlife. Form-focused, joint-friendly, and built for real results. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Cynthia Thurlow, a nurse practitioner and women's health educator, shares her insights on navigating perimenopause while raising kids. She discusses the impact of dietary choices on gut health, particularly dairy, and evolving views on fasting for midlife women. Their conversation covers cold plunges for recovery, the benefits of various testosterone therapies, and the implications of caloric restriction. Cynthia also delves into practical strategies for strength training, reverse dieting, and the excitement around peptides, emphasizing personalized health approaches.