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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****************************
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you:


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