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

Have you been told you can’t squat because you have bad knees, or that running will wreck your joints? In this solo nerd safari, Dr. Stephanie explains why that wear-and-tear story is wrong. Your cartilage isn’t a tire with a fixed amount of tread. It’s a sponge that has to be squeezed to stay fed. She covers how joints actually get their nutrients, why they recover so much more slowly than muscle, the morning stiffness pattern that deserves a doctor’s visit, and why joint pain becomes more common for women through perimenopause and menopause.

You’ll also hear what the research says about running, deep squats, and strength training versus stretching for mobility. Then comes the practical plan for training strong without getting greedy: how hard to push, a simple pain rule, and when to back off.

OUR SPONSORS

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

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

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.

TOPICS COVERED

• Joint health for women over 40
• Perimenopause and menopause joint pain
• Musculoskeletal syndrome of menopause
• How cartilage gets nutrients
• Knee osteoarthritis prevention
• Is squatting bad for your knees?
• Does running cause knee arthritis?
• Osteoarthritis vs rheumatoid arthritis morning stiffness
• Strength training for joint health
• Strength training vs stretching for mobility
• Hypermobility and end-range strength
• Tendon and connective tissue recovery

RESOURCES MENTIONED

• Previous episode on Tendons https://better-with-dr-stephanie.simplecast.com/episodes/the-lifting-heavy-trap
• Verzijl N, et al. (2000). Effect of collagen turnover on the accumulation of advanced glycation end products. Journal of Biological Chemistry. https://doi.org/10.1074/jbc.M006700200
• Messier SP, et al. (2005). Weight loss reduces knee-joint loads in overweight and obese older adults with knee osteoarthritis. Arthritis & Rheumatism. https://pubmed.ncbi.nlm.nih.gov/15986358/
• Bricca A, et al. (2019). Impact of exercise on articular cartilage in people at risk of, or with established, knee osteoarthritis: a systematic review of randomised controlled trials. British Journal of Sports Medicine. https://pubmed.ncbi.nlm.nih.gov/29934429/
• Alentorn-Geli E, et al. (2017). The association of recreational and competitive running with hip and knee osteoarthritis: a systematic review and meta-analysis. Journal of Orthopaedic & Sports Physical Therapy. https://doi.org/10.2519/jospt.2017.7137
• Hartmann H, Wirth K, Klusemann M. (2013). Analysis of the load on the knee joint and vertebral column with changes in squatting depth and weight load. Sports Medicine. https://pubmed.ncbi.nlm.nih.gov/23821469/
• Wright VJ, et al. (2024). The musculoskeletal syndrome of menopause. Climacteric. https://doi.org/10.1080/13697137.2024.2380363
• Silbernagel KG, et al. (2007). Continued sports activity, using a pain-monitoring model, during rehabilitation in patients with Achilles tendinopathy: a randomized controlled study. American Journal of Sports Medicine. https://search.pedro.org.au/search-results/record-detail/18389
• Afonso J, et al. (2021). Strength training versus stretching for improving range of motion: a systematic review and meta-analysis. Healthcare. https://pmc.ncbi.nlm.nih.gov/articles/PMC8067745/

BIO
Dr. Stephanie Estima is a health expert and educator, specializing in female-centric health span, lifespan, and performance. She uses neuroscience, metabolism, nutrition, and exercise physiology to help women make informed health choices. Dr. Estima presents science in a meaningful and accessible way, providing practical tips and tools for daily practice. She’s appeared on TV, podcasts, summits, conferences, and webinars, and her articles have been read by millions. Dr. Estima lives in Toronto with her husband and sons. She’s an avid weightlifter, former bikini competitor, and language lover. More at http://drstephanieestima.com

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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 https://pcm.adswizz.com for information about our collection and use of personal data for advertising.

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/betterwith 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 https://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 https://pcm.adswizz.com for information about our collection and use of personal data for advertising.

Your muscles aren't just for moving — they're an endocrine organ, releasing hundreds of signalling molecules called myokines every time you contract them. Dr. Paul Taylor breaks down the science of myokines, why muscular power (not just strength) is the strongest predictor of how long you'll live, and why the pursuit of "skinny" is costing women their healthspan.

RESOURCES MENTIONED

• Death by Comfort: How Modern Life Is Killing Us and What We Can Do About It by Dr. Paul Taylor
• The Hardiness Podcast with Dr. Paul Taylor
• Dr. Paul Taylor's website
• Frank W. Booth et al., "Lack of Exercise Is a Major Cause of Chronic Diseases", Comprehensive Physiology, 2012
• Physical Activity Patterns and Biomarkers of Cardiovascular Disease Risk in Hunter-Gatherers, Hadza hunter-gatherer study using continuous heart-rate monitoring
• Ultra-Processed Food Exposure and Adverse Health Outcomes: Umbrella Review of Epidemiological Meta-Analyses, The BMJ, 2024
• Mark Seery, "Challenge or Threat? Cardiovascular Indexes of Resilience and Vulnerability to Potential Stress in Humans", University at Buffalo
• COSMOS-Mind: Effects of Cocoa Extract and a Multivitamin on Cognitive Function, randomized clinical trial in older adults
• Biosphere 2: Calorie Restriction and Physiologic, Hematologic, Hormonal, and Biochemical Changes
• The Good, The Bad & The Ugly of Cold Water Exposure with Professor Mike Tipton, The Hardiness Podcast
• Muscle Power Versus Strength as a Predictor of Mortality in Middle-Aged and Older Men and Women, Mayo Clinic Proceedings, 2025

BIO
Dr. Paul Taylor is a Psychophysiologist, with a PhD in Psychology, separate master's degrees in Exercise Science and Nutrition and a postgraduate qualification in Neuroscience. As Director of Paul Taylor Consulting, he has conducted published research that shows that his programs have proven benefits for increasing hardiness, cognitive function and employee wellbeing, whilst reducing burnout across multiple industries. More at http://paultaylor.biz/about

OUR SPONSORS

BON CHARGE - Bon Charge brings you science-backed wellness technologies to enhance sleep, recovery, and beauty. Go to https://boncharge.com/better and use code BETTER.

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.

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

INCREDIWEAR - If you are 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.

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.

TOPICS COVERED

• Myokines: what they are and how muscle contraction releases them
• Muscle as an endocrine organ/exercise as medicine
• The molecule of hope (irisin) and the myokine-brain connection
• Being sedentary as "an active depressant"
• Muscular power vs. strength vs. size for longevity
• Two major waves of aging (40-44 and 60) and accelerated muscle loss
• Sarcopenia, falls risk, and mortality in older adults
• Hormesis and the case for reintroducing discomfort (Death by Comfort)
• Cold plunge and cortisol: debunking the myth for perimenopausal and postmenopausal women
• Cortisol response vs. threat response vs. challenge response
• Chronic stress, amygdala hypertrophy, and frontal lobe shrinkage
• Ultra-processed foods and the 80/20 rule
• Protein requirements in perimenopause and menopause (1.6-2g/kg body weight)
• Debunking low-protein "longevity diet" claims and Blue Zone research
• Grip strength, VO2 max, and muscular power hazard ratios vs. smoking risk

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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 https://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 http://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 https://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 https://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 https://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 https://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 https://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/betterwith 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 https://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 https://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 https://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 https://piquelife.com/better

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.

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

YOUNG GOOSESkin 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 LIFEExperience Transformative Results. Start your daily ritual today and elevate your morning and evening routine at https://piquelife.com/better

INCREDIWEARWhether 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.

AGZIf 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 https://pcm.adswizz.com for information about our collection and use of personal data for advertising.

If you've ever dismissed a sauna as a spa luxury, this episode will change your mind. In this episode, Connie Zack, co-founder of Sunlighten, breaks down how infrared light interacts with the body at the cellular level — and why it's genuinely different from just getting hot.

Connie covers all four wavelengths, the SoloCarbon blood pressure trials, why deliberately exposing yourself to heat can actually reduce hot flash frequency, how infrared shifts you from sympathetic to parasympathetic in minutes, and the full case for sauna as passive cardio. She also gets into the practical stuff: minimum effective dose, habit stacking, morning vs. evening, hydration, and what to expect in week one versus week 100.

Don’t forget to go to https://get.sunlighten.com/DRSTEPHANIE and use code DRSTEPHANIE for a special offer.

🎤 EPISODE OVERVIEW:
(0:00) Intro/Teaser
(1:19) Week 1 vs. Week 100 — how to start your sauna practice
(6:33) Contrast therapy & cold plunge benefits
(9:08) The biggest misconception about infrared saunas
(12:01) The four wavelengths explained: far, mid, near & red
(18:31) The most underestimated benefit for midlife women
(23:03) How infrared works at the cellular level
(28:16) SoloCarbon technology & the blood pressure studies
(31:40) Hot flashes & thermoregulatory training
(38:49) Passive cardio — the mechanism explained
(43:40) Cortisol, HPA axis & the sympathetic-to-parasympathetic shift
(45:33) Minimum effective dose & what you'll notice first
(57:08) Habit stacking your sauna practice
(1:02:47) Can't afford a Sunlighten? Free alternatives
(1:08:10) The After-Party with Dr. Stephanie

📎 RESOURCES MENTIONED: https://drstephanieestima.com/podcasts/ep477

🎁 OUR AWESOME 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 20% on your first order at https://justthrivehealth.com/better with code BETTER.

LMNT
We talked about electrolytes in this episode for a reason — they matter. LMNT is what I reach for: no sugar, no food dye, no questionable fillers. Just the minerals your body actually needs. Get a special offer at https://drinklmnt.com/better

TROSCRIPTIONS
Troscriptions are precision-dosed, physician-formulated, and genuinely unlike anything else in the optimization space. Try them at https://troscriptions.com/better and use code BETTER for 10% off your first order.

BON CHARGE
Recover Faster. Sleep Deeper. Look Better. Bon Charge brings you science-backed wellness technologies to enhance sleep, recovery, and beauty. Get 15% off 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 https://pcm.adswizz.com for information about our collection and use of personal data for advertising.

If you've ever felt like your body stopped cooperating in your 40s — the recovery that takes days instead of hours, the muscle that seems to disappear no matter what you do, the fitness advice that just doesn't land anymore — this conversation is your explanation.

Dr. Stephanie and Dr. Andy Galpin cover why fast-twitch muscle fiber loss is the real aging problem nobody's talking about, what perimenopause actually does to your recovery capacity (and why the answer isn't just "train less"), why fasted versus fed training is far more personal than the internet would have you believe, the look/feel/perform triad as a framework for ditching shame-based motivation for good, and why bone mineral density is the one number every woman over 40 should know — and most don't.

This isn't about getting smaller. It's about building a body that works for the next 40 years.

🎤 EPISODE OVERVIEW:
(00:00) Intro/Teaser
(04:08) Bone Density, Elite Athletes, Social Media & Muscle Biopsies
(09:26) Cardio or Weights at 48?
(16:34) HRV, Perception & What Actually Matters
(22:02) The Six-Week Shred Lie
(29:53) Fast-Twitch Fibres, the Soleus,& Why Aging Steals Your Power
(41:53) Preserving Power
(45:06) Training Through Injury vs. Fixing It First
(49:02) Fasted vs. Fed Training
(56:13) Perimenopause, Recovery & Grace + Fortitude
(01:02:23) Look/Feel/Perform, Self-Talk & the Devotional Shift
(01:10:31) After Party — Stephanie's Highlights & Final Thoughts

📎 RESOURCES MENTIONED: https://drstephanieestima.com/podcasts/ep476

🎁 OUR AWESOME 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 - 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 and elevate your routine. Head to https://piquelife.com/drestima.

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.

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/betterwith code 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.

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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 https://pcm.adswizz.com for information about our collection and use of personal data for advertising.

You've been training consistently for years. You know your way around a gym. And then, out of nowhere, a shoulder gives out on a weight you've pressed a thousand times. Or your knees start complaining on the stairs. Or your hips talk back on leg day — and nobody can find anything wrong on imaging.

This isn't aging. This isn't bad form. This is what happens when one system gets all the attention, and another one runs out of runway.

In this solo episode, Dr. Stephanie introduces the JTL — joints, tendons, and ligaments — the connective tissue system that holds your entire muscular strength together, operates on a completely different adaptation timeline than muscle, and has been systematically ignored by decades of fitness programming aimed at women.

🎤 Episode Overview:
(0:00) Intro/Teaser
(1:30) Ligaments 101
(3:10) The JTL: joints, tendons, and ligaments
(18:50) The biology of connective tissue
(30:00) Hypermobility: when flexibility is a symptom
(32:30) How to train if you're hypermobile
(42:00) The estrogen paradox
(49:15) How to load your JTL: actionable training tips
(57:15) Action steps for better JTL

⚡️ Watch Dr. Stephanie on the "Diary of a CEO" podcast - https://youtu.be/HwVn3WMv5oI?si=UFaHJG3CMEKjGZhQ

📎 Resources mentioned in this episode: https://drstephanieestima.com/podcasts/ep475

🎁 We couldn’t do it without our sponsors:

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QUALIA NAD+ - Boost energy, DNA health, and cellular protection. Get a special deal at https://qualialife.com/better with code BETTER.

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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 https://pcm.adswizz.com for information about our collection and use of personal data for advertising.

If you've tried therapy, medication, journaling, and every mindset tool available — and you're still anxious — this episode is for you. Dr. Russell Kennedy, physician, neuroscientist, and certified trauma therapist, makes the case that anxiety doesn't start in your mind. It starts in your body, as a physiological alarm that's likely been there since childhood. And until you address the alarm directly, you're only ever managing symptoms.

Dr. Kennedy explores why perimenopause turns up the volume on anxiety that felt manageable before, why overachievement is just another way of outrunning the alarm, and what you can actually do — today — to start healing from the body up. Fair warning: Dr. Kennedy takes Dr. Stephanie through a live exercise to find her body alarm. There were tears in the production room.

🎤 Episode Overview
(0:00) Intro/Teaser
(1:30) Stand-Up Comedy, Mother's Death, and What Anxiety Is
(08:28) Why We're So Anxious in a World That's Never Been Safer
(12:51) Alarm vs. Anxiety: The Distinction That Finally Makes Sense of It All
(26:00) JABS, the Default Mode Network, and Overachievement
(46:00) Perimenopause and SSRIs
(53:00) Live Exercise: Finding the Alarm in Your Body (Baby Steffi)
(01:06:00) How to Start Feeling Your Feelings Without Blowing the Lid Off Pandora's Box
(01:11:39) Three Beach Balls and No Progesterone
(01:17:00) The After-Party with Dr. Stephanie

📎 Resources mentioned in this episode: https://drstephanieestima.com/podcasts/ep474

🎁 We couldn’t do it without our 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.

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JUST THRIVE HEALTH - Take the Just Thrive FEEL BETTER challenge today, and save on your first order. Go to https://justthrivehealth.com/better and use the code BETTER to see the difference for yourself.

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 offer.

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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 https://pcm.adswizz.com for information about our collection and use of personal data for advertising.