Join Dr. Stephanie as she explores the keys to maintaining women’s health and wellness throughout various life stages, including the significance of hormone balance, the benefits of creatine supplementation, and the importance of mobility routines for everyone (especially if you lift weights). Improve your well-being with the targeted changes (that actually work) in this Ask Me Anything episode.
I am orders of magnitude better than I was… I have really leaned into the idea of, yes, I can be very driven, and I will also really slow down.
Dr. Stephanie Estima
In this episode you will discover the keys to maintaining women’s health and wellness throughout various life stages. Unveil the significance of balancing hormones during menstruation and perimenopause. Learn about the advantages and proper dosages of creatine supplementation. Explore the reasons to approach pharmaceuticals marketed for quick weight loss cautiously. Understand why implementing pre-workout mobility routines is vital for weightlifters.
LINKS FOR THIS EPISODE:
00:01:26 – Diet and Training for Wedding,
Dr. Stephanie’s diet leading up to her wedding was not much different from her usual routine. She eats protein and carbs before and after workouts and relied on supplements to get her veggies. Training stayed consistent with five days of weights and two days of cardio per week.
00:09:02 – Having Fun while Being Disciplined,
Dr. Stephanie shares a story about how she hired a coach to help her get in touch with her feminine side. She was given an exercise to slow down and savor a piece of chocolate, which taught her the importance of being present and attuned to her senses.
00:10:27 – Boudoir Shoot and Food,
Dr. Stephanie is preparing for a boudoir shoot and is trying to be mindful of her diet. She didn’t have any shapewear at her wedding, but did try to drink a gallon of water each day leading up to it. She also ate wedding cake for three days after the ceremony.
00:13:15 – Savoring Bliss,
Dr. Stephanie shares how savoring the bliss is a learned skill for someone like her who is very driven and always striving for success. Slowing down and being present can help people attune to their senses
00:14:56 – Deepening Love After Marriage
Dr. Stephanie shares her experience of feeling a deeper sense of commitment and love towards her husband after getting officially married.
00:17:10 – Hormone Replacement Therapy (HRT)
Dr. Stephanie discusses her views on HRT and mentions that she is not currently on it but is not against it. She emphasizes the importance of understanding lab results before deciding to take HRT.
00:21:51 – Creatine Supplementation
Dr. Stephanie explains what creatine is and how it is used to regenerate ATP within the cell. She recommends taking 3-5 grams of creatine daily to maintain average creatine storage and suggests loading the cell by taking 20 grams per day for 6-7 days or 5 grams daily for a month to saturate muscle.
00:25:48 – What is Creatine?
Dr. Stephanie explains that creatine is the primary constituent of phosphocreatine, which is found in skeletal muscle.
00:29:57 – Understanding Ozempic,
Dr. Stephanie Estima discusses Ozempic, a medication that mimics the action of GLP one and helps to increase insulin secretion. It can improve glycemic control, reduce appetite, and make you feel fuller.
00:35:40 – Estrogen Dominance and Reduced Blood Flow,
Dr. Estima explains that age, lack of ovulation, body weight changes, too much exercise, pregnancy, and stress can cause a woman’s period to become lighter.
00:44:24 – Understanding Perimenopause,
Dr. Estima shares the classic definition of perimenopause, which is the time leading up to menopause when a woman’s estrogen and progesterone levels begin to fluctuate.
00:50:11 – Importance of Self-Advocacy,
Dr. Estima emphasizes the importance of thinking critically and advocating for oneself when it comes to healthcare decisions.
00:45:48 – Menstrual Migraines and Perimenopause Symptoms,
Dr. Estima discusses menstrual migraines caused by unchecked estrogen in the luteal phase, swollen and painful breasts due to low progesterone, and subtle yet significant signs of perimenopause like back pain, joint stiffness, and reduced libido.
00:48:15 – Intermittent Fasting,
Dr. Estima still practices intermittent fasting (IF) as a way to control calories, improve autophagy, and promote hormonal balance. However, her fasting window is gentle and lasts for 12-14 hours at most, with most fasting happening while sleeping.
00:51:54 – Seed Cycling,
Dr. Estima shares a neutral stance on seed cycling, acknowledging its potential benefits for some women’s menstrual cycles, but also highlighting that other whole foods like oysters and Brazil nuts can also provide the same nutrients for hormonal support.
00:56:23 – The Importance of Mobility Workouts,
Dr. Estima emphasizes the often overlooked role of mobility and proprioception in overall fitness and movement.
00:58:44 – Stability Issues during Exercise,
Dr. Estima uses the example of an overhead dumbbell press to explain how stability issues in the scapula can impact exercise performance and progress.
01:00:10 – The Importance of Mobility Workouts,
Dr. Stephanie discusses how focusing on hip and ankle mobility before leg day has become a regular part of her workout routine.
01:02:38 – Controlling the Weight,
Dr. Stephanie talks about the importance of control in weightlifting. She explains that the weight should not control you, and that freezing at any point in the range of motion, such as during a squat, is a sign of good control.
01:04:41 – The Importance of Mobility Workouts (Part 2),
Dr. Stephanie emphasizes the importance of mobility workouts again, stating that they should be an essential part of anyone’s workout routine.
01:05:33 – Audience Feedback and Closing Remarks,
Dr. Stephanie invites listeners to give feedback on the show and suggests that they can do so by responding to polls on Instagram.
WE’D LIKE TO THANK OUR SPONSORS
Become the best version of yourself and get 15% off Ned products by going to helloned.com/drstephanie or enter code DRSTEPHANIE at checkout. **unfortunately this product does not yet ship to Canada but they are working on it!
FourSigmatic Use code DRSTEPHANIE for 10% off
Orion Red Light Therapy – Use the code STEPHANIE10 for 10% off
Schinouusa – Use code DR.ESTIMA10 for 10% off
BIOOPTIMIZERS – receive 10% off your order with Promo Code “ESTIMA”
The DNA Company – $50 discount using code “DRSTEPHANIE” at checkout.
HVMN Ketones – get 10% off your order with Promo Code “STEPHANIE”
Living Libations – Use code BETTER for 15% off
LMNT Electrolytes – A FREE 7-flavor sample pack!
PRIMEADINE – get 10% Off your Order with Promo Code “DRSTEPHANIE10”
Get yourself a copy of my best-selling book, The Betty Body
Join the Hello Betty Community here
Sign up for my FREE MASTERCLASS: HEALTHY OFFERS – for health practitioners looking for strategies to earn more money
Are you A Healthcare Practitioner? Join The Estima Certification Program Here
Dive into better health!
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!