episode #290

Best of 2022: Muscle & Hypertrophy Explained with Dr. Stephanie Estima & Guests


This month on the Better show we begin our annual tradition of looking back throughout the year, to find the Best Of – moments of 2022. We will be combining clips from an array of guests we have had on the show to talk about such subjects as Metabolism, Menstruation & Menopause, Hormones and this week’s topic…Muscle & Hypertrophy. We will hear from one of our favourite guests of the year, Sal Di Stefano to speak on the psychology of fitness and the performance metrics we use. We also hear from Dr. Phil Maffetone on aerobic training volume, Dr. Mindy Pelz on fasted and fed workouts along with the use of creatine and amino acids. We hearken back to our conversation with Layne Norton, where we discuss why women avoid building muscle, the psychological rewards of showing up for yourself in the gym and how it builds grit. We hear from Don Saladino, trainer to some of the biggest hollywood stars to chat about physique building for women, their upper body strength, and lifting heavy around your cycle. Another favourite from 2022, Robert Sikes (you may know him as Keto Savage) drops some knowledge about the importance of your build phase, hypertrophy while on the ketogenic diet and using exogenous ketones. We thoroughly enjoyed putting this together for you Betties, please let us know if anything from this episode helped you with your fitness journey in the comments!

Episode Overview:

  • 0:00 Introduction
  • 3:22 Upper Body Strength for Females with Don Saladino
  • 9:35 Women Avoiding Muscle Building with Layne Norton
  • 20:36 Physique Building for Women with Don Saladino
  • 28:26 Building a Body – Hypertrophy with Layne Norton
  • 37:47 Lifting “Heavy” for your Cycle with Don Saladino
  • 46:28 Performance Metrics for Fitness with Sal Di Stefano
  • 53:50 The Build Phase & Performance Focus with Robert Sikes
  • 1:03:20 Determining Volume of Aerobic Training with Dr. Phil Maffetone
  • 1:12:16 Exogenous Ketones & Fasted Workouts with Dr. Mindy Pelz
  • 1:21:00 Building Muscle on Keto & Supplements with Robert Sikes
  • 1:32:20  Fear of MTOR & using Creatine & Amino Acids with Dr. Mindy Pelz
  • 1:44:20 The Psychology of Fitness with Sal Di Stefano
  • 1:48:57 The Rewards of “Showing Up” with Layne Norton
  • 1:52:42 Conclusion



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I’m Dr. Stephanie

Part geek, part magic, and all the way passionate about being a well-lived woman.

I want to throw my grandkids in the air in my 70’s. I want to be squatting even more weight than I am now, and putting my OWN luggage in the overhead bin. Sound like weird goals? For me these are just some of the little things that represent a life well-lived.

My health is MY job – I’ll be damned if I rely on luck, ‘good genes’ or a cocktail of drugs that over promise and under deliver.

The Betty Body is my first book-baby, and a collection of what I’ve learned after thousands of clinical hours, hundreds of conversations with the world’s top experts, and most importantly…

This book is an outline of what took ME from “rock-bottom health” at 38, to being my own version of a Betty in my perimenopausal mid 40’s. A woman who is physically strong, full of energy, enjoys mental clarity, great sex and a joyful family life. Is it all roses? Of course not. But I have the stamina and tools to deal with the push and pull of life so that it doesn’t turn into chronic stress.

I want this for you too. Let’s go Bettys!