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

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Why Your Tendons Get Injured in Perimenopause (and How to Reverse It) with Dr. Keith Baar

1 Stunde 25 Minuten
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.

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

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.

How To Build Round & Strong Glutes with Bret Contreras, PhD. aka the Glute Guy

1 Stunde 13 Minuten
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.

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

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.

Perimenopause Doesn't Cause ADHD, It Unmasks It: Reclaim Your Brain with Dr. Jolene Brighten

1 Stunde 23 Minuten
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.

Hypermobile? Yes, You Can Strength Train (Here's How to Do It Safely)

34 Minuten
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.

No Time for the Gym? How to Rack Up Movement Minutes and Protect Your Bone Density with Katy Bowman

1 Stunde 24 Minuten
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.
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Über diesen Podcast

Most women are told that feeling exhausted, gaining weight, losing muscle, and watching their body change after 40 is just what happens. Dr. Stephanie Estima is here to tell you that's the wrong map. BETTER is the podcast for women in perimenopause and menopause who want to build real strength, understand their hormones, and take body composition seriously — without the diet culture nonsense and without the fear. Dr. Stephanie is a chiropractor, brain health expert, and one of the few voices in the menopause space who leads with fitness, muscle, and what your body is actually capable of. Each week she brings the world's leading researchers, clinicians, and practitioners into conversation — then translates the science into something you can use on Monday morning. Topics include strength training in perimenopause, body composition after 40, HRT and hormonal health, bone density, metabolic health, injury prevention, sleep, nutrition, and the kind of training that actually works when your body is changing. This is not a podcast about surviving menopause. It's about building the strongest, most capable version of yourself — at the exact moment most women are told to expect less.
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„BETTER! with Dr. Stephanie Estima | Strength, Body Composition & Perimenopause“

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