Female Muscle Building AMA with Dr. Stephanie Estima


This week on the Better show we bring back the AMA – Ask Me Anything with Dr. Stephanie Estima. We went to instagram and had a flood of questions, and the majority of them revolved around Female Muscle Building. We begin the episode by breaking the myth of Creatine especially for women’s use of it. We then discuss the best ways women can gain muscle, as we aren’t the same as our male counterparts. The age-old question that is asked of Dr. Steph, “Through training and nutrition, is there a way to gain muscle, but still limit fat gain?” Well listen in to hear the answer. Dr. Estima tells us how she feels about Amino Acids, and other ways to boost performance for training. We push into the next discussion around training Fasted, or training Fed, as some people may prefer fasted over fed workouts. We have a question about glucose levels rising during workouts and if it’s normal to see that, and finishing off the episode with Dr. Stephanie’s favourite protein powder. We are looking forward to our next AMA so be sure to follow Dr. Stephanie Estima on instagram to get the opportunity to contribute to the next one!

Episode Overview:

  • 0:00 Introduction
  • 2:00 Female Physique
  • 4:30 Creatine for Women
  • 20:30 Best Method to Gain Muscle for Women
  • 38:30 Strategy to Build Muscle while Limiting Fat Gain
  • 55:00 Amino Acids and Alternatives to Boost Performance
  • 58:30 Fasted or Fed Workouts
  • 1:00:30 Is it Normal to get a Glucose Spike during Fasted Exercise?
  • 1:04:20 My Favourite Protein Powder
  • 1:05:50 Conclusion


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Join the Hello Betty AMA here: https://www.hellobetty.club/ama

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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!