BETTER! with Dr. Stephanie Estima | Strength, Body Composition & Perimenopause Archiv

If you’re a woman lifting weights, your muscles aren’t the only tissue adapting. Your tendons and ligaments are training right alongside them, and they respond to load very differently.

Dr. Keith Baar is a professor of physiology at UC Davis and head of the Functional Molecular Biology Laboratory. He joins Dr. Stephanie Estima for a deep dive into tendon and ligament science. Whether you’re trying to stay injury-free as you build strength or you’re frustrated and want a smarter way back from an injury, this conversation gives you a framework for both.

OUR SPONSORS

LMNT  - Stay hydrated without the sugar, food dye, and other dodgy ingredients found in popular electrolyte and sports drinks. Get a special offer when you make a purchase at https://DrinkLMNT.com/Better

OXFORD HEALTHSPAN - A whole-food spermidine supplement that supports cell renewal and healthy aging. Save at https://OxfordHealthspan.com/DrStephanie with code DrStephanie.

ONESKIN - With age, skin becomes thinner, produces less collagen, proliferates at a slower rate, and accumulates damage. Fight back and save 15% at https://oneskin.co/better with code BETTER.

ALGAECAL - You can try AlgaeCal Collagen and get a special discount off their first purchase through our special offer. Go to: https://drstephanieestima.com/algaecal

TIMELINE - When you purchase a one-month supply of Mitopure Gummies, you'll receive a FREE discovery size Mitopure Firming Serum. Go to https://timeline.com/estimabundle

TOPICS COVERED

Tendon and ligament injury prevention for women who lift

Why lifting heavy isn’t always best for tendon health

Low-load, long-duration (3LD) isometrics explained

The 10-minute tendon training window and 6 to 8 hour recovery gap

Isometric exercises for tendinopathy and injury rehab

Overcoming vs. yielding isometrics

Why RICE and rest can backfire after a tendon injury

Tendon structure: stiffer near bone, softer near muscle

Estrogen, testosterone, and sex differences in ACL and muscle injuries

Birth control, menopause hormone therapy, and tendon health

Flat shoes vs. heels and knee osteoarthritis

BPC-157, peptides, whey, and collagen for tendon health

RESOURCES MENTIONED

Sinewus https://sinewus.com

Keith’s UC Davis faculty page: https://health.ucdavis.edu/basic-sciences/physiology/team/faculty/baar

Effect of Estrogen on Musculoskeletal Performance and Injury Risk  https://pubmed.ncbi.nlm.nih.gov/30697162/

Stress Relaxation and Targeted Nutrition to Treat Patellar Tendinopathy https://pubmed.ncbi.nlm.nih.gov/30299199/

Effects of Different Loading Programs on Finger Strength in Rock Climbers https://pubmed.ncbi.nlm.nih.gov/39560837/

Effects of stress shielding on the mechanical properties of rabbit patellar tendon https://pubmed.ncbi.nlm.nih.gov/8445894/

The R.I.C.E Protocol is a MYTH: A Review and Recommendations https://thesportjournal.org/article/the-r-i-c-e-protocol-is-a-myth-a-review-and-recommendations/

Effects of high heel wear and increased weight on the knee during walking https://pubmed.ncbi.nlm.nih.gov/25532875/

Relationship between knee joint laxity and knee joint mechanics during the menstrual cycle https://pubmed.ncbi.nlm.nih.gov/18728055/

Effect of low-repetition jump training on bone mineral density in young women https://pubmed.ncbi.nlm.nih.gov/16269526/

BIO

Dr. Keith Baar is a distinguished professor and the head of the Functional Molecular Biology Laboratory at the University of California, Davis. With a Ph.D. in Physiology and Biophysics, Dr. Baar has dedicated his career to the intricate study of muscle development and adaptation. His research primarily focuses on understanding the molecular mechanisms behind muscle growth, repair, and the maintenance of muscle mass and function.

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P.S. When you're ready, here are two ways Dr. Stephanie 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.

Bret Contreras covers glute training: exercise selection (squats, RDLs, step-ups, split squats, single-leg work, abductions, kickbacks, bridges), hip thrust technique (foot placement, full extension, setup errors, machine issues), and prioritizing glute growth over quads/hamstrings.

TOPICS COVERED

Glute Rapid-Fire Begins

Hip Thrust Mistakes

Pelvic Tilt and Myths

Myth of Light Glute Training

No-Equipment Glute Options

The Hip Dips Question

Aesthetics and Glute Goals

Why Hip Thrusts Recover Well

Growing Glutes Without Legs

Hip Thrust Variations

Recovery and Training Frequency

Managing Maximum Recoverable Volume

OUR SPONSORS

SUNLIGHTEN - Boost recovery, heart health, and balance with sauna therapy. Go to https://get.sunlighten.com/DRSTEPHANIE and use code DRSTEPHANIE for a special discount.

JUST THRIVE HEALTH - Your gut runs the show — mood, immunity, energy, all of it. Just Thrive's spore-based probiotics are the ones I actually trust. Take the Feel Better Challenge and save on your first order at https://justthrivehealth.com/better with code BETTER.

PIQUE LIFE  - Experience Transformative Results. Start your daily ritual today and elevate your morning and evening routine at https://piquelife.com/better

TIMELINE - Timeline’s clinically proven formula is now available at a great price when you go to https://timelinenutrition.com/better with code BETTER.

RESOURCES MENTIONED

Website: https://bretcontreras.com

Instagram (@bretcontreras1): https://www.instagram.com/bretcontreras1

YouTube: https://www.youtube.com/c/bretcontreras1

Periodization of Strength Training for Sports by Tudor Bompa

The Westside Barbell Book of Methods by Louie Simmons

The impact of resistance training on gluteus maximus hypertrophy: a systematic review and meta-analysis - https://pmc.ncbi.nlm.nih.gov/articles/PMC12018462/

Glute Lab: The Art and Science of Strength and Physique Training by Bret Contreras - https://www.porchlightbooks.com/products/glute-lab-bret-contreras-9781628603460

The Science & Practice of Hip Thrusts (Research & EMG Studies) by Bret Contreras - https://www.bcstrength.com/pages/about-the-inventor

Advanced Techniques in Glutei Maximi Strengthening by Bret Contreras - https://bretcontreras.com/ebook-2/

Glute Medius Hip Thrust https://www.youtube.com/watch?v=Rvw9cpZ2Z1Q

BIO

Bret Contreras “The Glute Guy” PhD, CSCS is a prominent strength and conditioning specialist, researcher, and bestselling author. He is best recognized for inventing the barbell hip thrust and developing cutting-edge glute-training methodologies.He authored the bestselling book Glute Lab, Bodyweight Strength Training Anatomy, and coauthored Strong Curves. Contreras holds a Ph.D. in Sports Science and has contributed to over 50 peer-reviewed published studies.

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P.S. When you're ready, here are two ways Dr. Stephanie 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. Jolene Brighten explains why ADHD in women is so often missed, misdiagnosed, or dismissed as personality. She covers the five hormonal life stages that make ADHD symptoms worse, why perimenopause "unmasks" ADHD rather than causing it, and the food and exercise protocols that actually support an ADHD brain.

Get Dr. Brighten’s Book, ADHD & Women: https://drbrighten.com/adhd-and-women/

TOPICS COVERED

ADHD in women: symptoms, diagnosis, and why it's missed for decades

Why ADHD looks different in women versus men

Perimenopause and ADHD: why symptoms get worse in midlife

The five hormonal stages that worsen ADHD (puberty, pregnancy/postpartum, perimenopause, postmenopause, premenstrual phase)

Executive dysfunction explained: time blindness, task paralysis, and emotional dysregulation

ADHD masking in women: people-pleasing, perfectionism, and burnout

Estrogen, progesterone, and the ADHD brain: how hormones affect dopamine and focus

PMDD and ADHD: the connection between your cycle and your symptoms

Progesterone sensitivity and hormone replacement therapy for ADHD women

PCOS, PMOS, and the androgen-ADHD connection

ADHD and genetics: is ADHD hereditary

Nutrition for ADHD: gut health, protein, and the three foods Dr. Brighten recommends weekly

Exercise and the ADHD brain: lactate, BDNF, and why movement improves focus

Best workouts for ADHD: strength training, sprints, and mobility work

Creatine, saffron, bacopa, and other supplements for ADHD

Sleep and ADHD: delayed sleep phase syndrome and the default mode network

Late-diagnosed ADHD in women: why so many women are diagnosed in their late 30s and 40s

RESOURCES MENTIONED

Number of ADHD Patients Rising, Especially Among Women - https://www.epicresearch.org/articles/number-of-adhd-patients-rising-especially-among-women/

ADHD link to severe premenstrual disorder uncovered in women - https://www.qmul.ac.uk/news/latest-news/2025/science-and-engineering/se/adhd-link-to-severe-premenstrual-disorder-uncovered-in-women.html

Genetics of attention deficit hyperactivity disorder - https://pmc.ncbi.nlm.nih.gov/articles/PMC6477889/

Crocus sativus L. Versus Methylphenidate in Treatment of Children with Attention-Deficit/Hyperactivity Disorder: A Randomized, Double-Blind Pilot Study - https://pubmed.ncbi.nlm.nih.gov/30741567/

Moderate Exercise Tied to Improved ADHD Symptoms in Young Men - https://www.patientcareonline.com/view/moderate-exercise-tied-improved-adhd-symptoms-young-men

Adult attention-deficit hyperactivity disorder and clinical correlates of delayed sleep phase disorder - https://www.sciencedirect.com/science/article/abs/pii/S0165178119324564

Methylphenidate and Its Impact on Redox Balance and Behavior - https://pmc.ncbi.nlm.nih.gov/articles/PMC12565610/

Creatine Promotes Endometriosis by Inducing Ferroptosis Resistance via Suppression of PrP - https://pmc.ncbi.nlm.nih.gov/articles/PMC11481182/

Website: https://drbrighten.com

Instagram: https://www.instagram.com/drjolenebrighten

YouTube: https://www.youtube.com/@DrJoleneBrighten

Tiktok: https://www.tiktok.com/@drjolenebrighten

BIO

Dr. Jolene Brighten is an internationally recognized expert in hormones, women’s health, and ADHD across the female lifespan. A board-certified naturopathic endocrinologist, nutrition scientist, certified menopause specialist, and sex counsellor, she is widely known for translating complex hormonal science into clear, clinically relevant care for patients and the doctors who treat them. She is the bestselling author of Beyond the Pill and Is This Normal, and is the host of The Dr. Brighten Show, a top-rated women’s health podcast. More at drbrighten.com

OUR SPONSORS

PIQUE LIFE - Experience Transformative Results. Start your daily ritual today and elevate your morning and evening routine at https://piquelife.com/better

TIMELINE  - Timeline’s clinically proven formula is now available at a great price when you go to https://timelinenutrition.com/better with code BETTER.

BERKELEY LIFE - Restore your nitric oxide and get your pre-menopausal self back. Go to https://berkeleylife.com and use code BETTER20 to save.

JUST THRIVE HEALTH - Just Thrive's spore-based probiotics are the ones I trust. Take the Feel Better Challenge and save on your first order at https://justthrivehealth.com/better with code BETTER.

****************************

P.S. When you're ready, here are two ways Dr. Stephanie 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.

If you can touch your thumb to your forearm, your elbows bend backward when you lock them out, or you've spent your life being called "double-jointed" like it's a party trick — this episode is your explainer.

Dr. Stephanie walks through what hypermobility actually is, the three-tier spectrum from simple joint laxity to Hypermobility Spectrum Disorder to hEDS, and why the standard fitness advice (more stretching, more mobility work, taking it easy) is often exactly backwards for this population. The real issue was never flexibility — it's instability.

Dr. Stephanie also explains safe strength training when your passive stabilizers can’t protect your end range, why controlled range is better than maximum range, and the specific training variables (tempo, isometrics, balance work) that build the neuromuscular control hypermobile bodies lack. She also covers nutrition considerations (protein, vitamin C, collagen timing) and recovery pacing, and reframes the idea that losing muscle while hypermobile makes you safer.

TOPICS COVERED

What hypermobility is and how it's screened (the Beighton score)

The three tiers: joint hypermobility, Hypermobility Spectrum Disorder (HSD), and hypermobile Ehlers-Danlos Syndrome (hEDS)

Why hypermobility itself isn't the problem — instability is

Passive stabilizers vs. active stabilizers, explained

Why estrogen increases ligament laxity (and why women are more affected than men)

Proprioceptive deficits: why hypermobile joints don't send a clear "too far" warning signal

Why strength training is a primary treatment strategy, not a nice-to-have

Training in controlled range (about 80-90% of passive range) instead of maximum range

Practical cueing for squats, presses, and overhead work

Controlled eccentrics, isometrics, and balance/proprioceptive training

Why passive static stretching is generally counterproductive for this population

Joint-by-joint programming (why shoulders and hips need the most attention)

Nutrition: protein targets, vitamin C, and collagen peptide timing

Recovery: pacing over pushing, sleep, and how to tell soreness from a warning sign

Why chasing "skinny" is especially risky for hypermobile women in midlife

RESOURCES MENTIONED https://drstephanieestima.com/podcasts/ep488

OUR SPONSORS

ALGAECAL

Listeners can try AlgaeCal Collagen and get a special discount off their first purchase through our special offer. Go to: https://drstephanieestima.com/algaecal

ONESKIN

For a limited time, try their new OS-01 FACE RICH CREAM using code BETTER at https://oneskin.co/BETTER

OXFORD HEALTHSPAN

A whole-food spermidine supplement that supports cell renewal and healthy aging. Save at https://OxfordHealthspan.com/DrStephanie with code DrStephanie.

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.

BEARABY

Find a more natural way to support deeper, calmer sleep. Go to https://bearaby.com and use code BETTER10 on any Bearaby weighted blanket purchase.

****************************

P.S. When you're ready, here are two ways Dr. Stephanie 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.

What if the guilt you feel for skipping the gym is based on a flawed concept? Biomechanist Katy Bowman challenges the notion that exercise is merely a modern, recent way to meet our body’s movement needs. She introduces her ”movement diet” framework, which includes movement calories (volume), movement macronutrients (walking, carrying, climbing, hand use, big-body work, active rest), and movement micronutrients (joint work often overlooked).

Katy also encourages playing cards on the floor instead of the couch, sprinting with your kids at the park instead of on a track, why bunions and hallux valgus develop from years of subtle gait compensation, not "just aging," and why fixing the small stuff often matters more than adding another workout. Remember your bones and joints don’t distinguish between loads from a barbell and carrying groceries; they only care that the load occurred.

TOPICS COVERED

Exercise vs. physical activity vs. movement (the three circles)

Fitting movement into an exhausted evening

The movement diet: macros, micros, and why movement is a nutrient

The Movement Pyramid, bottom to top

Should you push through pain, or back off?

Why "it's just age” is usually a movement-pattern problem

Driving, automatic transmissions, and the pelvic floor connection

Hadza activity levels vs. modern sedentary life

Finding movement inside a "fixed" daily schedule

Katy's own movement diet, and "Night Bitch"

What bone actually needs: a biomechanist's view on bone density

"Loads, not modes": Katy's rowing routine and the vitamin D/tofu analogy

Reframing sprinting: racing your kids at the park

Movement snacks and redesigning your environment

"Convenience isn't saving you time — it's saving you movement"

Feet, bunions, and how gait patterns form

Not "over the hill": choosing uphill in midlife

OUR SPONSORS

JUST THRIVE HEALTH - Your gut runs the show — take the Feel Better Challenge and save on your first order at https://justthrivehealth.com/better with code BETTER.

SUNLIGHTEN - Boost recovery, heart health, and balance with sauna therapy. Go to https://get.sunlighten.com/DRSTEPHANIE and use code DRSTEPHANIE for a special discount.

TIMELINE - Timeline’s clinically proven formula is now available at a great price when you go to https://timelinenutrition.com/better with code BETTER.

PIQUE LIFE - Experience Transformative Results. Start your daily ritual today and elevate your morning and evening routine at https://piquelife.com/better

****************************

P.S. When you're ready, here are two ways Dr. Stephanie 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.

Falling in love triggers a specific hormonal cascade: oxytocin, dopamine, the whole cocktail that makes you feel like you can't think about anything else. What almost nobody talks about is that losing someone runs that same system in reverse.

Mary-Frances O’Connor, director of the Grief, Loss, and Social Stress Lab, discusses how grief can be understood as a hormonal “withdrawal” from the bonding chemistry of love, debunks the myth of five linear stages, and clarifies the difference between acute “grief” and the longer-term trajectory of “grieving.”

Prof O’Connor explains common emotional, cognitive, and physical manifestations, why the brain both knows a loved one is gone yet still expects them, and how grieving involves intense learning and identity updating. This episode also covers health risks after bereavement, the importance of preventive care and supportive companionship, practical ways to honour loved ones, and how reflecting on mortality can shape meaning.

EPISODE OVERVIEW

(0:00) Intro & Rapid-Fire Questions

(4:44) Defining Grief vs. Grieving

(6:15) Grief Beyond Death: Divorce, Empty Nests & Identity Loss

(10:17) The Neurobiology of Love, Bonding & Loss

(13:55) Acute Grief and the 21x Heart Attack Risk

(21:13) The Broken Heart Phenomenon & the Case for Bereavement Care

(30:42) Platitudes and How to Actually Support Someone Grieving

(41:02) The "Gone But Everlasting" Theory & Grief as Learning

(47:35) Purple Towels: Identity, Continuing Bonds & Facing Our Own Mortality

(1:15:56) After Party with Dr. Stephanie

RESOURCES MENTIONED https://drstephanieestima.com/podcasts/ep486

OUR SPONSORS

BEARABY - Find a more natural way to support deeper, calmer sleep. Go to https://bearaby.com and use code BETTER10 for a discount on any Bearaby weighted blanket purchase.

BON CHARGE - Recover Faster. Sleep Deeper. Look Better. Bon Charge brings you science-backed wellness technologies to enhance sleep, recovery, and beauty. Get a special deal on the full suite at https://boncharge.com/better with code BETTER.

BRICKHOUSE NUTRITION - Switch to BRICKHOUSE WHEY for guaranteed results or your money back. Go to https://thenewwhey.com and use promo code BETTER for a special deal.

LMNT  - Stay hydrated without the sugar, food dye, and other dodgy ingredients found in popular electrolyte and sports drinks. Get a special offer when you make a purchase at https://DrinkLMNT.com/Better

****************************

P.S. When you're ready, here are two ways Dr. Stephanie 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.

If you’ve got a cupboard full of supplements you bought with good intentions but never used, this episode is for you. Cathy Eason, Chief Science Officer at Berkeley Life, talks about nitric oxide, a molecule that affects almost every body system, including blood flow, blood pressure, digestion, energy production, and sexual arousal.

She explains why nitric oxide production declines in your 30s and how it’s linked to perimenopause. Eason also discusses the research behind using dietary nitrates (like beets and leafy greens) to support nitric oxide production and when supplementation might be necessary. 

This episode covers practical aspects like testing nitric oxide status at home, the connection between oral health and nitric oxide, and how the protocol differs for daily energy needs versus intense training. Eason also advises caution with nitric oxide supplementation, especially for those on blood pressure medication, and why she moved away from arginine/citrulline supplements.

Go to https://drstephanieestima.com/berkeleylife  and use code BETTER20 for 20% Off.

EPISODE OVERVIEW

(0:00) Intro/Teaser

(05:33) How Nitric Oxide Opens Blood Flow (Vasodilation 101)

(11:04) Blood Pressure, Arterial Stiffness & the Research

(15:49) Digestion, Gut Motility & Hypertension Safety

(24:01) Oral Health, Fluoride & the Nitrate Recycling Pathway

(29:34) Dietary Nitrate Sources: Beets, Ferments & Histamine Considerations

(34:19) Arousal, Desire & Blood Flow to the Genitals

(39:48) Closing the Research Gap: Female Sexual Function Data

(41:08) Performance & Recovery: From the Soccer Field to the Gym

(46:43) Muscle Force, DOMS & Timing Your Dose Around a Workout

(51:10) Testing Your Own Nitric Oxide & Finding Your Pattern

(59:28) Choosing a Supplement: The Ophelia & Emily Protocol

(1:19:48) After-Party: Final Thoughts with Dr. Stephanie

RESOURCES MENTIONED - https://drstephanieestima.com/podcasts/ep485

OUR SPONSORS

QUALIA CREATINE+ - If you want to feel stronger, sharper, and more resilient, Qualia’s Creatine+ is my recommendation.Go to https://qualialife.com/better  and use code BETTER to save. 

PIQUE LIFE - Experience Transformative Results. Start your daily ritual today and elevate your morning and evening routine at https://piquelife.com/better

TIMELINE - Timeline’s clinically proven formula is now available at a great price when you go to https://timelinenutrition.com/better with code BETTER.

JUST THRIVE HEALTH - Your gut runs the show — mood, immunity, energy, all of it.  Save on your first order at https://justthrivehealth.com/better with code BETTER.

****************************

P.S. When you're ready, here are two ways Dr. Stephanie 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.

For over 30 years, Jim Kwik has coached Hollywood, professional athletes, political leaders, and Harvard University on how to learn faster and think sharper — and in this episode, he tackles the question sitting underneath so much of modern life: what happens to your mind muscle when every cognitive task gets handed off to ChatGPT, Claude or Gemini?

The good news: your brain, like your muscles, adapts to the demands placed upon it at any age or stage. Jim explains why frustration and failure aren’t obstacles to brain training, shares his personal top ten list of brain-building habits, ranging from racket sports to language learning and volunteering.  He also delves into an MIT study examining the impact of ChatGPT and introduces his own framework for using AI as a genuine cognitive partner, rather than a replacement for human brain power.

Episode Overview:

(0:00) Intro/Teaser

(5:09) Can You Strength Train Your Brain?

(7:46) Why Frustration Is the Whole Point

(12:09) Racket Sports and the Longevity Connection

(17:19) Ten Daily Habits for a More Resilient Brain

(25:25) Cognitive Flexibility and the Echo Chamber Problem

(30:35) Digital Dementia, Digital Deduction, and the Escalator Problem

(36:29) Build Before You Borrow: Jim's Rule for Using AI

(41:03) Kids, Screens, and Digital Addiction

(48:01) Small Choices, Consistency, and Limitless Daily

(56:35) After Party with Dr. Stephanie

RESOURCES MENTIONED - https://drstephanieestima.com/podcasts/ep484

OUR SPONSORS

ONESKIN 

- Save 15% at https://oneskin.co/better with code BETTER.

BIOPTIMIZERS 

- Visit https://bioptimizers.com/better and use code BETTER to save 15% (and more)

OXFORD HEALTHSPAN PRIMEADINE 

- Save 20% at https://OxfordHealthspan.com/DrStephanie with code DrStephanie.

BRICKHOUSE NUTRITION 

- Go to https://thenewwhey.com and use promo code BETTER for a very special deal.

INCREDIWEAR 

- Head to https://drstephanieestima.com/incrediwear and use code DRSTEPH20 for 20% off your order.

****************************

P.S. When you're ready, here are two ways Dr. Stephanie 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.

For decades, women with low bone density were told to take it easy; Professor Belinda Beck's research proved the opposite: high-intensity resistance and impact training safely rebuilds bone, even in women who had been told their bones were too fragile to lift heavy.

Belinda covers the full arc of bone health, from how peak bone mass is set in the teenage years, to what actually happens to bone when estrogen declines through perimenopause and menopause, to why so many popular "safe" exercises, including walking, cycling, and Pilates, simply don't provide enough stimulus to protect bone.

They dig into the physiology of bone remodelling, the real evidence (and lack of it) behind weighted vests, how to read a DEXA scan, and practical calcium and vitamin D guidance. Belinda also shares the story behind LIFTMOR itself, including how her research team was once considered reckless for asking postmenopausal women to lift heavy, and how those same women ended up stronger, more confident, and more independent than they'd been in decades.

EPISODE OVERVIEW

(00:00) Introduction & Rapid Fire

(05:15) Bone 101: Structure, Types & What Determines Density

(11:52) How Bone Forms: Peak Mass, Sex Differences & Sesamoid Bones

(17:12) Diet Culture, Dairy Myths & Caloric Restriction

(23:42) Debunking the Kids & Weightlifting Myth

(28:31) Runners, Multi-Sport & Varying the Stimulus

(34:51) Wolff's Law & How Bone Adapts to Load

(42:22) Best & Worst Exercises for Bone, Weighted Vests & Pilates

(50:08) Estrogen, Perimenopause, Menopause & Building Your Baseline

(1:04:16) The LIFTMOR Trial, ONERO & Getting Your Life Back

(1:16:16) The After Party: Final Thoughts with Dr. Stephanie

RESOURCES

https://drstephanieestima.com/podcasts/ep483

OUR SPONSORS

LMNT

Stay hydrated without the sugar, food dye, and other dodgy ingredients found in popular electrolyte and sports drinks. Get a special offer when you make a purchase at https://DrinkLMNT.com/Better

BEARABY

Find a more natural way to support deeper, calmer sleep. Go to https://bearaby.com and use code BETTER10 for 10% off any Bearaby weighted blanket purchase.

YOUNG GOOSE

Skin aging isn't defined by wrinkles. It's defined by skin quality. Head over to https://drstephanieestima.com/younggoose and use code BETTER for 10% off your first purchase.

TIMELINE

Timeline’s clinically proven formula is now available at a great price when you go to https://timelinenutrition.com/better with code BETTER.

****************************

P.S. When you're ready, here are two ways Dr. Stephanie 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.

You did everything they told you. You rested it. You waited. And it still hurts. Here's the part no one explains: rest is often the reason it isn't getting better.

Dr. Tom Walters is an orthopedic physical therapist, kinesiology professor, and founder of Rehab Science. Tom has spent over a decade teaching people that their bodies are adaptable, not fragile, and this conversation is a masterclass in what that actually means when something starts to hurt. They nerd out (a lot), but everything here is built to help you move through midlife with less fear and more agency.

This one is for every Bettie who was told her aching hip or frozen shoulder is "just aging." You're not broken, and you're not behind. Your capacity changed; your plan just needs to change with it.

EPISODE OVERVIEW:

(00:00) Intro/teaser

(05:34) Rapid fire: the rehab rules and myths worth tossing

(10:35) What pain really is (it's not just a sensation)

(16:59) The different types of pain

(28:23) Why "just rest it" is outdated

(35:40) Ego, injury, and the recovering type A

(40:29) Load vs capacity, explained simply

(49:23) Perimenopause, estrogen, and your changing capacity

(56:51) The three phases of rehab

(1:01:48) Hypermobility: why you have to chase muscle

(1:10:05) That hip pain isn't bursitis (plus the live demo)

(1:14:38) How to care for your body before the pain starts

(1:26:06) The After Party with Dr. Stephanie

RESOURCES MENTIONED: https://drstephanieestima.com/podcasts/ep482

OUR SPONSORS:

JUST THRIVE HEALTH - Your gut runs the show — mood, immunity, energy, all of it. Just Thrive's spore-based probiotics are the ones I actually trust. Take the Feel Better Challenge and save on your first order at justthrivehealth.com/better with code BETTER.

BRICKHOUSE NUTRITION - Switch to BRICKHOUSE WHEY for guaranteed results or your money back. Go to https://thenewwhey.com and use promo code BETTER for a special deal.

PIQUE LIFE  - Experience Transformative Results. Start your daily ritual today and elevate your morning and evening routine at piquelife.com/better

QUALIA CREATINE+ - If you want to feel stronger, sharper, and more resilient, Qualia’s Creatine+ is my recommendation.Go to qualialife.com/better  and use code BETTER to save.

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P.S. When you're ready, here are two ways Dr. Stephanie 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.

We've been taught that healing is something you power through. Overcome the fear. Crush the goal. Cut the cord and move on. Danielle LaPorte says that's exactly why so many high-achieving women are still stuck in the same loops they swore they'd released; they were given the wrong instructions.

In this episode, Dr. Stephanie (a self-described mechanist who wanted KPIs for her soul) gets Danielle to make "spiritual fitness" as concrete as a training program: a framework, metrics, and skills you can actually practice. They get into why cutting cords usually leaves you more hooked, not less; the fear of rejection quietly driving the woman who never misses a workout; the difference between ego goals (no party, no rest, onto the next thing) and heart-centered goals; and why the answer to a hard emotion is to bless it, not banish it.

EPISODE OVERVIEW:

(0:00) Intro/Teaser

(6:06) Cutting cords, AI & triggers

(13:29) Letting go vs. giving up

(18:13) What is spiritual fitness?

(28:16) The dark side of manifestation

(34:32) The physics of letting go

(43:44) Bless it, don't banish it

(54:24) How's that working out?

(1:01:37) Worthiness & Exorcist Emily

(1:15:09) A live Centring Practice

(1:23:45) The After Party with Dr. Stephanie

RESOURCES MENTIONED: https://drstephanieestima.com/podcasts/ep481

OUR SPONSORS:

MUSE - Train your nervous system with feedback, the same way you’d train muscles with resistance. If you are ready to unlock your brain's potential, go to https://choosemuse.com/BETTER or use code BETTER at checkout to get started.

YOUNG GOOSE - Skin aging isn't defined by wrinkles. It's defined by skin quality. Head over to https://drstephanieestima.com/younggoose and use code BETTER for a deal on your first purchase.

BON CHARGE - Recover Faster. Sleep Deeper. Look Better. Bon Charge brings you science-backed wellness technologies to enhance sleep, recovery, and beauty. Get a special deal on the full suite at https://boncharge.com/better with code BETTER.

AGZ  - If you’re ready to turn down the stress and focus on the rest, head to https://drinkag1.com/STEPHANIE to get a special deal on your purchase.

RAPID REBOOT - Whether you're a weekend warrior, a competitive athlete, or a parent of one — this is a game-changer for the whole household. Go to https://drstephanieestima.com/rapidreboot and use code DRSTEPHANIE to save.

****************************

P.S. When you're ready, here are two ways Dr. Stephanie 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.

You’re training hard, tracking macros, getting enough protein, and sleeping eight hours a night, yet your body isn’t changing.

In this solo episode, Dr. Stephanie explains that your body has been listening all along, but it’s been given the wrong instructions. She also breaks down weight loss and fat loss, explaining that the scale can’t tell you which one is happening. She explains muscle protein synthesis and breakdown and how chronic undereating, low carbs, and too much cardio can tip the balance in the wrong direction.

She also explains why skeletal muscle is the largest glucose disposal site, how muscle loss sets the stage for insulin resistance, and why myokines matter more than you think.

EPISODE OVERVIEW:

(00:00) Cold Open

(01:26) Welcome Back, Betties

(03:10) The DM That Started It All

(05:47) Plateau or Betrayal?

(10:02) You Are Not Broken

(13:49) Meet the Villains

(15:07) The Scale Is Lying to You

(17:59) The Danger of Restriction and Cardio

(24:22) What Body Composition Actually Means

(25:43) Muscle: Your Glucose Superpower

(30:11) The Carb-Insulin Trap

(37:09) Three Shifts to Change the Trajectory

RESOURCES MENTIONED: https://drstephanieestima.com/podcasts/ep480

OUR SPONSORS:

PIQUE LIFE - Experience Transformative Results. Start your daily ritual today and elevate your morning and evening routine at https://piquelife.com/better

TIMELINE - Timeline’s clinically proven formula is now available at a great price when you go to https://timelinenutrition.com/better with code BETTER.

INCREDIWEAR - Whether you're dealing with chronic joint pain or just want to feel better in your body — this is worth trying. Head to https://drstephanieestima.com/incrediwear and use code DRSTEPH20 for 20% off your order.

BON CHARGE - Recover Faster. Sleep Deeper. Look Better. Bon Charge brings you science-backed wellness technologies to enhance sleep, recovery, and beauty. Get a special offer at https://boncharge.com/better with code BETTER.

****************************

P.S. When you're ready, here are two ways Dr. Stephanie 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.

Is it perimenopause or autoimmunity? The symptoms are similar, and most women don’t ask. Mickey Trescott, founder of the Autoimmune Protocol movement, explains the overlap between hormonal changes and immune dysfunction in midlife.

EPISODE OVERVIEW:

(00:00) Introduction — Is It Perimenopause or Autoimmunity?

(01:17) Rapid Fire: Hashimoto's Personality, Worst Doctor Quote & More

(05:00) You Either Get Autoimmunity or You Have to Be a Bitch

(06:32) What Is Autoimmune Disease? The 140-Condition Landscape

(11:03) The Thyroid as Canary in the Coal Mine

(13:53) Thyroid Medication Is a Band-Aid — Here's What It Doesn't Fix

(16:26) Leaky Gut Is Present in Every Autoimmune Disease Tested

(24:23) Food Reactions Can Take Six Days — and Alcohol Makes Everything Worse

(31:29) How to Track Your Symptoms: Two Buckets to Watch

(34:43) Perimenopause and Autoimmunity Look Identical. Here's How to Tell Them Apart.

(38:40) How Progesterone Stopped Mickey's Autoimmune Flares

(42:49) Estrogen, Histamine, and Why Your Food Reactions Change in Midlife

(49:06) The Autoimmune Protocol Explained: Core AIP vs. Modified AIP

(57:45) Nightshades, Oxalates, and the Foods Most People Worry About Unnecessarily

(01:04:48) Movement and Autoimmune Disease: The U-Shaped Curve

(01:13:31) Six Doctors Said Nothing Was Wrong. She Was Bedridden.

(01:22:38) Advocacy, Early Detection, and Where to Find Mickey

(01:25:35) After Party: Stephanie's Highlights

RESOURCES MENTIONED: https://drstephanieestima.com/podcasts/ep479

OUR AWESOME SPONSORS:

OXFORD HEALTHSPAN PRIMEADINE

A whole-food spermidine supplement that supports cell renewal and healthy aging. Save at https://OxfordHealthspan.com/DrStephanie with code DrStephanie.

JUST THRIVE HEALTH

Your gut runs the show — mood, immunity, energy, all of it. Just Thrive's spore-based probiotics are the ones I actually trust. Take the Feel Better Challenge and save at https://justthrivehealth.com/better with code BETTER.

ONESKIN

With age, skin becomes thinner, produces less collagen, proliferates at a slower rate, and accumulates damage. Fight back and save at https://oneskin.co/better with code BETTER.

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.

BON CHARGE

Recover Faster. Sleep Deeper. Look Better. Bon Charge brings you science-backed wellness technologies to enhance sleep, recovery, and beauty. Get a special deal on the full suite at https://boncharge.com/better with code BETTER

****************************

P.S. When you're ready, here are two ways Dr. Stephanie 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.

If you've ever judged a workout by how wrecked you felt the next day, this episode is going to reframe everything. Dani Coleman, VP of Training and Head Trainer at Pvolve and Jennifer Aniston's personal trainer since 2021, feels less like a podcast guest and more like a sister from another mister.

Dani covers the cardio myth that kept a generation of women on the elliptical for hours, why "toned" is basically a safe word for building muscle, how Jennifer Aniston's approach to training has evolved through menopause, why recovery is a non-negotiable (not a reward), the overlooked third pillar of movement nobody talks about, why cortisol isn't the villain, and what "one to three reps shy of failure" actually feels like in your body.

EPISODE OVERVIEW:

(0:00) Intro/Teaser

(1:38) Introduction: Dani Coleman, VP of Training at Pvolve and Jennifer Aniston's trainer

(4:21) Rapid fire: the fitness rule Dani would throw in the trash forever

(6:30) Dani's background: professional dance, the stair climber era, and finding strength training

(7:55) "Toned" is Stephanie's favourite swear word — and Dani agrees

(13:44) Cardio isn't the enemy — your inability to recover is

(15:49) How perimenopause changes recovery capacity and what to do about it

(21:21) The Apple Watch client: underfuelled, overstressed, underslept

(25:09) The forgotten third pillar: why mobility is the stage that holds up Beyoncé

(33:43) Common squat faults — and why filming yourself is one of the best free tools you have

(37:10) Jennifer Aniston: five years of training, a mindset shift, and lifting heavier through menopause

(44:15) The University of Exeter study: what 72 women across the menopausal spectrum proved

(46:07) Consistency over intensity — every single time

(48:46) Dani's own training week: strength, sprints, and one judgment-free run

(50:04) Sauna over cold plunge: why women are basically allergic to cold therapy

(50:52) One to three reps shy of failure: how to actually know when you're there

(55:21) Where to find Dani and Pvolve

(56:35) After party: Stephanie's reflections on the episode

RESOURCES MENTIONED: https://drstephanieestima.com/podcasts/ep478

OUR AWESOME SPONSORS:

TIMELINE Timeline’s clinically proven formula is now available at a new, lower price when you go to https://timelinenutrition.com/better with code BETTER.

YOUNG GOOSE Skin aging isn't defined by wrinkles. It's defined by skin quality. Head over to https://drstephanieestima.com/younggoose and use code BETTER to save on your first purchase.

PIQUE LIFE Experience Transformative Results. Start your daily ritual today and elevate your morning and evening routine at https://piquelife.com/better

INCREDIWEAR Whether you're an athlete, dealing with chronic joint pain, or just someone who wants to feel better in your body — this is worth trying. Head to https://drstephanieestima.com/incrediwear and use code DRSTEPH20 for a special deal on your order.

AGZ If you’re ready to turn down the stress and focus on the rest, head to https://drinkag1.com/STEPHANIE to get a FREE Frother with your first purchase of AGZ.

****************************

P.S. When you're ready, here are two ways Dr. Stephanie 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.