BETTER! Muscle, Mobility, Metabolism & (Peri) Menopause with Dr. Stephanie

Neuroscientist Dr. Tommy Wood breaks down what it actually takes to keep your brain sharp as you age. Drawing from his new book The Stimulated Mind, Tommy makes the case that movement is non-negotiable for brain health — and that even small amounts make a meaningful difference. From walking and resistance training to dancing and pickleball, different types of exercise protect different parts of the brain in ways that compound over time. The bottom line? You don't need a perfect plan. You just need to start. Episode Overview: (0:00) Intro/Teaser (7:00) The Exercise Framework: From Snacks to Sprints (11:00) The Norwegian 4x4 Study (14:00) Lactate, BDNF & Why HIIT Is Good for Your Brain (15:00) Resistance Training, White Matter & Decision-Making Speed (17:00) Why Pickleball Beats the Recumbent Bike (24:00) Stress, Cortisol & Inflammation (31:00) Muscle as a Proxy for Brain Health (40:00) Nutrition for Brain Health (53:00) The Female Brain (1:09:00) Brain Training: Languages, Video Games & the Power of Failing (1:23:00) The After-Party with Dr. Stephanie Resources mentioned in this episode: https://drstephanieestima.com/podcasts/ep460 We couldn’t do it without our sponsors: 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 with 20% off for life—plus a free gift to elevate your routine. COZY EARTH - Cozy Earth helps you feel better by keeping your temperature perfect overnight to facilitate deep restorative sleep. Head to https://cozyearth.com and use my code BETTER for up to 20% off. KENETIK - You think carefully about how you fuel your body but are you fueling your brain? Learn more about Kenetik and try it for yourself by going to https://drinkkenetik.com/BETTER and use code BETTER for 15% off your purchase. HIGHER DOSE - If you’re noticing thinning, shedding, or simply want to support scalp and hair health proactively, this is a powerful addition to your routine. MINI PAUSE - Join my weekly roundup of the BEST actionable steps for women 40+ who want to gain control of their hormones during perimenopause and menopause. Head over to https://drstephanieestima.com/newsletter/ to sign up now! **************************** 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.

You can't watch a single sporting event without being hit with an Ozempic commercial — but did you know that those GLP-1s everyone's talking about are actually peptides? Kyal Van Der Leest — nutritionist, naturopath, and the formulator behind LvLUp Health — breaks down which peptides actually work, which ones are all hype, and why the Swiss Army knife of peptides (BPC-157) might be exactly what your gut, your joints, and your brain have been begging for. Kyal gets into the oral vs. injectable debate (Kyal sells oral peptides and still admits most oral ones don't work — gotta respect that), why your midlife body composition changes aren't just about willpower, the mould exposure conversation that'll make you side-eye your hotel room forever, and whether microdosing GLP-1s is the smarter play. If you're a Betty navigating perimenopause or menopause and want real, science-backed options beyond "just take Ozempic," this episode is your new best friend. Go to https://lvluphealth.com/DRSTEPHANIE and use code DRSTEPHANIE for 15% off. Injectable Peptides 11:22 The Cost, Convenience & Travel Factor 15:47 BPC-157: The Swiss Army Knife of Peptides 21:10 Arthritis, Autoimmunity & the Gut Connection 27:28 GHK-Copper: Skin From Within & Longevity Genes 35:54 Body Composition Changes in Perimenopause & Menopause 43:24 Microdosing GLP-1s 49:47 Mould: The Hidden Wrecker of Hormones, Gut & Brain 58:49 How to Cycle Peptides (And Why You Should) 1:02:38 Level Up Health: Where to Find These Products 1:09:29 The After Party: Dr. Stephanie's Honest Take Resources mentioned in this episode can be found at https://drstephanieestima.com/podcasts/ep459 We couldn’t do it without our sponsors: TIMELINE - As perimenopausal women, we know we are in a fight against time to preserve our muscle strength and endurance, plus our recovery needs are greater. That's why you save 20% at https://timelinenutrition.com/better with code BETTER. JUST THRIVE HEALTH - Take the Just Thrive FEEL BETTER challenge today, and save 20% on your first order. Go to https://justthrivehealth.com/better and use the code BETTER to see the difference for yourself. BON CHARGE - Achieve glowing skin, gain more energy, and uplevel your recovery practice with a suite of red light products. AGZ - If 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. EQUIP COLLAGEN - Support bones, joints, gut, and skin with Equip Collagen. **************************** 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.

Your keys aren't lost. Your mind isn't going. And no, that's not Alzheimer's. Dr. Majid Fotuhi, Adjunct Professor, Johns Hopkins University & author of The Invincible Brain, busts the biggest myth in women's brain health: that the fog, the forgetfulness, and the "wait, why did I walk in here?" moments of perimenopause are a sign of something sinister. Spoiler: they're not. And your brain? It can literally grow. From the surprising science of how walking three times a week can give you a measurably bigger brain, to why your hearing aid might be the best thing you ever do for your memory, Dr. Fotuhi gives us proof that midlife isn't a decline — it's a new childhood. And this time, you're in charge. Episode Overview (timestamps are approximate): (0:00) Intro/Teaser (5:00) Why Perimenopause Causes Brain Fog (8:00) Estrogen & How Hormones Affect Memory (13:00) Exercise Is the #1 Pillar of Brain Health (16:00) Exercise That Grows Your Brain (21:00) Brain Fog vs. Alzheimer’s (26:00) Your Genes Are Not Your Destiny (30:00) Medications & Hearing Loss (43:00) Beyond IQ: The 30 Forms of Intelligence (50:00) Brain Training & Neuroplasticity (1:01:00) The After-Party with Dr. Stephanie Resources mentioned in this episode: https://drstephanieestima.com/podcasts/ep458 We couldn’t do it without 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 up to 50%, plus an additional 15% off. COZY EARTH - Cozy Earth helps you feel better by keeping your temperature perfect overnight to facilitate deep restorative sleep. Head to https://cozyearth.com and use my code BETTER for up to 20% off. TROSCRIPTIONS - There’s a completely new way to optimize your health. Give it a try at https://troscriptions.com/BETTER or enter BETTER at checkout for 10% off your first order. PIQUE LIFE - If you want to redefine your evening ritual and still feel like yourself the next day, you can get 10% off for life. Yes, for life at https://piquelife.com/better YOUNG GOOSE - More resilient. More hydrated. More responsive. This is skin quality skincare. Go to https://younggoose.com/better and use code BETTER for 10% off your first 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.

Dr. Stephanie covers tendon anatomy, how they respond to mechanical loading, why "stiffness" is actually desirable, and the evidence-based rehab hierarchy: load management, isometrics, heavy slow resistance training, and elastic recoil progressions. She addresses common issues for women over 40—lateral hip pain, rotator cuff problems, tennis elbow, patellar tendinopathy—and explains how perimenopause and hormone shifts create vulnerabilities. Whether you're dealing with a cranky Achilles, can't sleep on your side due to hip pain, or want to prevent future injury while strength training for life, this episode gives you the tendon operating manual you didn't know you needed. Plus: why tendons are Dr. Stephanie's spirit animal (they hate surprises, just like her). Episode Overview (timestamps are approximate): (0:00) Teaser: Tendons Are My Spirit Animal (2:00) Why Tendons Deserve Their Own Episode (5:00) Tendon Anatomy: Ropes Upon Ropes of Collagen (11:00) Mechanotransduction & The Goldilocks Principle (18:00) The Six-Week Trap: When Muscles Outpace Tendons (24:00) Tendinopathy Explained (30:00) The Four-Pillar Rehab Strategy (40:00) Prevention Checklist (44:00) Women Over 40: Hormones, Hip Pain & Rotator Cuff Issues (55:00) Final Thoughts & Wrap-Up Resources mentioned in this episode can be found at https://drstephanieestima.com/podcasts/ep457 We couldn’t do it without our sponsors: BIOPTIMIZERS - Magnesium Breakthrough contains multiple types of magnesium plus cofactors like B6 to enhance absorption. TIMELINE - As perimenopausal women, we know we are in a fight against time to preserve our muscle strength and endurance, plus our recovery needs are greater. That's why you save 20% at https://timelinenutrition.com/better with code BETTER. ONESKIN - Harness the power of peptides for fuller hair and glowing skin. Save 15% at https://oneskin.co/better with code BETTER. JUST THRIVE HEALTH - Take the Just Thrive FEEL BETTER challenge today, and save 20% on your first order. Go to https://justthrivehealth.com/better and use the code BETTER to see the difference for yourself. HIGHER DOSE - If you’re noticing thinning, shedding, or simply want to support scalp and hair health proactively, this is a powerful addition to your routine. **************************** 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.

Dr. Maria Sophocles examines the “bedroom gap,” the disparity in sexual expectations and challenges between men and women in midlife. In this episode, she explains how menopausal hormonal changes, together with psychological and cultural pressures, affect women’s sexual agency. Many women internalize norms that prioritize a partner’s needs over their own, leading to shame about reduced libido. This conversation is a call to action for women to prioritize their sexual health and engage in honest dialogue to support healthier, more fulfilling relationships. Episode Overview (timestamps are approximate): (0:00) Intro/Teaser (5:00) The Bedroom Gap (10:00) Hormones & The Neiman Marcus to IKEA Transition (14:00) Systemic Estrogen vs. Vaginal & The Cancer Fear (23:00) Hormone Therapy & The Healthy User Bias (26:00) Non-Hormonal Options (32:00) Sex After a Heart Attack (40:00) Sex Span as Health Span (42:00) Why Women Think Sex Is For Men (49:00) Where to Learn About Sex (55:00) How to Talk to Your Partner (1:10:00) Redefining Sex at Any Age (1:13:00) After Party with Dr. Stephanie Resources mentioned can be found at https://drstephanieestima.com/podcasts/ep456 We couldn’t do it without our sponsors: KENETIK - You think carefully about how you fuel your body but are you fueling your brain? Learn more about Kenetik and try it for yourself by going to https://drinkkenetik.com/BETTER and use code BETTER for 15% off your purchase. 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. COZY EARTH - Cozy Earth helps you feel better by keeping your temperature perfect overnight to facilitate deep restorative sleep. Head to https://cozyearth.com and use my code BETTER for up to 20% off. PIQUE LIFE - If you want to redefine your evening ritual and still feel like yourself the next day, you can get 10% off for life. 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.

Ready for the breast health conversation nobody's having? Harvard-trained breast radiologist Dr. Lilian Ebuoma gives a masterclass that covers everything from why your daughter might be developing breast buds at 7 (spoiler: it's not just you) to the real deal on mammograms, dense breasts, and that one lifestyle change that drops breast cancer risk by 25%. Whether you're navigating perimenopause, worried about lumps, confused about nipple discharge colours (yes, there's a rainbow), or just want to understand your breasts better—this episode gives you the knowledge and confidence to advocate for yourself. Plus, Dr. Lilian shares the one question that transforms patient care and builds trust across cultural divides. If you own breasts or care about someone who does, press play. Episode Overview (timestamps are approximate): (0:00) Intro/Teaser (4:00) Breast Development (12:00) Breast Pain: Cyclical vs Non-Cyclical (16:00) Lumps & Self-Exams (27:00) Nipple Discharge (33:00) Mastitis (38:00) Dense Breasts & Mammography Myths (41:00) Compression, Radiation & Mammograms (54:00) Lifestyle as Prevention (58:00) Finding Joy in Movement (1:05:00) Building Trust Across Cultural Divides (1:09:00) “What Are You Afraid Of?” (1:11:00) The After-Party with Dr. Stephanie Resources mentioned in this episode can be found at: https://drstephanieestima.com/podcasts/ep455 We couldn’t do it without our sponsors BON CHARGE - Achieve glowing skin, gain more energy, and uplevel your recovery practice with a suite of red light products. JUST THRIVE HEALTH - Take the Just Thrive FEEL BETTER challenge today, and save 20% on your first order. Go to https://justthrivehealth.com/better and use the code BETTER to see the difference for yourself or get a full product refund, no questions asked. TIMELINE - As perimenopausal women, we know we are in a fight against time to preserve our muscle strength and endurance, plus our recovery needs are greater. That's why you save 20% at https://timelinenutrition.com/better with code BETTER. COZY EARTH - Cozy Earth helps you feel better by keeping your temperature perfect overnight to facilitate deep restorative sleep. Head to https://cozyearth.com and use my code BETTER for up to 20% off. AG1 - Subscribe today to get a 1-month supply of AG Omega-3 with your first AG1 order! You’ll also get their Welcome Kit with everything you need to get you started. **************************** 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.

Dr. Doug Lucas, a double board-certified orthopedic surgeon and osteoporosis specialist, who dives into the secrets of maintaining optimal bone health. In this episode, you will discover why bone health is vital for women of all ages and learn actionable tips to build and maintain strong bones from your teens to your golden years. Brace yourself for intriguing insights, such as the surprising benefits of prunes as an independent intervention for osteoporosis! This episode is a comprehensive guide to nurturing your bones through diet, exercise, and hormonal balance. Episode Overview [Timestamps are approximate]: (0:00) Introduction (4:00) Why Women Get Osteoporosis in Their 40s (11:00) The Chronic Dieting Problem & Under-Eating Epidemic (17:00) Pregnancy, Breastfeeding & Bone Density (23:00) Hormones Explained (34:00) Nutrition for Bone Health (43:00) The Boron Secret & Prunes for Bone Density (47:00) Exercise That Hurts Your Bones (55:00) How to Lift Weights for Bone Health (1:04:00) Weighted Vests, GLP-1s & Bone Medications (1:23:00) The After-Party with Dr. Stephanie Resources mentioned in this episode can be found at https://drstephanieestima.com/podcasts/ep454 We couldn’t do it without our sponsors: TROSCRIPTIONS - There’s a completely new way to optimize your health. Give it a try at https://troscriptions.com/BETTER or enter BETTER at checkout for 10% off your first order. PIQUE LIFE - If you want to redefine your evening ritual and still feel like yourself the next day, you can get 10% off for life. Yes, for life at https://piquelife.com/better YOUNG GOOSE - Youth Serum & Youth Moisturizer from Young Goose is designed to support NAD⁺-dependent cellular pathways in the skin. Go to https://younggoose.com/better and use code BETTER for 10% off your first purchase LIFT - If you want muscle for longevity, clarity, and confidence—come LIFT with me. QUALIA NAD+ - Boost energy, DNA health, and cellular protection. Save 15% at https://qualialife.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.

"Estrogen is not a hormone; it's a family of hormones,” says Dr. Felice Gersh. “You can't say fat does this or fat does that—you have to say which fat. The same with estrogen.” That’s right, she is back to challenge the conventional "lowest dose for the shortest time" approach to menopausal hormone therapy, explore why menopause creates a default pro-inflammatory state, how different estrogens activate different receptors, and why understanding these distinctions matters for cardiovascular health, bone density, brain function, immune response, and metabolic health. Episode Overview (timestamps are approximate): (0:00) Intro/Teaser (2:00) Welcome to an Estrogen Masterclass (6:00) The Estrogen Family: E1, E2, E3, E4 Explained (15:00) Alpha vs. Beta Receptors & Why It Matters (27:00) Menopause, Inflammation & Gut Health (33:00) Menopause as a Hormone Deficiency State (45:00) Why the Women’s Health Initiative Got It Wrong (59:00) When to Start Hormone Therapy (Age 35?) (1:13:00) Bioidentical vs. Synthetic Hormones (1:22:00) Vaginal Estrogen: Canary in the Coal Mine (1:32:00) BiEst & Topical Estrogen for Skin (1:40:00) After Party: Dr. Stephanie’s Takeaways Resources mentioned in this episode can be found at: https://drstephanieestima.com/podcasts/ep453 We are grateful to our sponsors: KENETIK - You think carefully about how you fuel your body but are you fueling your brain? Learn more about Kenetik and try it for yourself by going to https://drinkkenetik.com/BETTER and use code BETTER for 15% off your purchase. TIMELINE - A new year means a new gym membership - but you can’t out-train low energy; it starts deeper than that. So grab 35% off your one-month subscription of Mitopure Gummies at https://Timeline.com/BETTER35 while the offer lasts. 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. ONESKIN - Harness the power of peptides for fuller hair and glowing skin. Save 15% at https://oneskin.co/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.

Award-winning health journalist Meghan Rabbitt discusses her groundbreaking book, "The New Rules of Women's Health.” This conversation tackles what's broken in women's healthcare—from outdated anatomical terminology named after "pale, male, and stale" doctors to the dangerous myth that women are just "small men." They explore why heart disease (not breast cancer) is women's #1 killer, the clitoris as more than just a "button," autoimmune disease surges in midlife, and why menopause deserves better PR. Episode Overview (timestamps are approximate): (0:00) Cold Open: What’s Broken in Women’s Health (4:00) The Problem with “Bikini Medicine” (7:00) Why Language Matters: Renaming Our Body Parts (13:00) The Cow Clitoris Scandal & Female Anatomy (22:00) Heart Disease: Women’s Real #1 Killer (27:00) Autoimmune Disease Surge in Midlife (34:00) Normalizing Suffering (42:00) How to Use This Book with Your Doctor (47:00) The Upsides of Menopause (51:00) After Party: Dr. Stephanie’s Final Thoughts Resources mentioned in this episode can be found at https://drstephanieestima.com/podcasts/ep452 We couldn’t do it without our sponsors: JUST THRIVE HEALTH - Take the Just Thrive FEEL BETTER challenge today, and save 20% on your first order. Go to https://justthrivehealth.com/better and use the code BETTER to see the difference for yourself or get a full product refund, no questions asked. MIMIO - You can get cellular renewal, anti-inflammatory effects, and longevity benefits while STILL eating enough protein, lifting heavy, and not tanking your hormones. Go to https://mimiohealth.com/better and use code ESTIMA at checkout to save 20% on your first order of Mimio Biomimetic Cell Care. 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 with 20% off for life—plus a free gift to elevate your routine. TIMELINE - A new year means a new gym membership - but you can’t out-train low energy; it starts deeper than that. So grab 35% off your one-month subscription of Mitopure Gummies at https://Timeline.com/BETTER35 while the offer lasts. **************************** 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.

Think testosterone is just a male hormone? Think again. In this game-changing conversation, Shalin Shah, CEO of Marius Pharmaceuticals, debunks a major myth in women’s health. Spoiler alert: women have more testosterone than estrogen, and when those levels drop during perimenopause and menopause, it affects more than just libido. Brain fog, disrupted sleep, stubborn belly fat, and a feeling of losing strength and vitality are common symptoms. While men have had access to testosterone therapy for decades, women have been left in the dark until now. Shalin explains the importance of testosterone for various bodily functions, debunks myths that prevent proper treatment, and shares the revolutionary science behind the first effective oral testosterone therapy that aligns with the body’s natural rhythms. Episodes Overview (timestamps are approximate): (0:00) Intro/Teaser (3:00) Understanding Testosterone in Men and Women (6:00) Clinical Signs and Symptoms of Low Testosterone (11:00) Testing and Diagnosing Testosterone Levels (13:00) Challenges in Hormone Therapy for Women (21:00) Environmental and Lifestyle Factors Affecting Testosterone (23:00) Increasing Natural Testosterone Levels (30:00) Modes of Testosterone Delivery (35:00) Female Hormone Therapy: Standardized Dosing (39:00) Debunking Myths About Testosterone (44:00) Dosage and Monitoring for Testosterone Therapy (51:00) Challenges in Accessing Hormone Therapy (54:00) Global Availability and Future of Oral Testosterone (58:00) The After-Party with Dr. Stephanie Resources mentioned in this episode can be found at: https://drstephanieestima.com/podcasts/ep451/ We couldn’t do it without our sponsors: TIMELINE - A new year means a new gym membership - but you can’t out-train low energy; it starts deeper than that. So grab 35% off your one-month subscription of Mitopure Gummies at https://Timeline.com/BETTER35 while the offer lasts. QUALIA SENOLYTIC - This vegan, non-GMO, gluten-free blend of nine plant-derived ingredients is clinically tested to help your body naturally eliminate senescent cells and support healthy aging. Save 15% at https://qualialife.com/better with code BETTER. BON CHARGE - Achieve glowing skin, gain more energy, and uplevel your recovery practice with a suite of red light products. LMNT - Rehydrate with the perfect mix of sodium, potassium, and magnesium. EQUIP - Support bones, joints, gut, and skin with Equip Collagen. **************************** 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.

Dr. Stephanie goes "holiday-solo" for the third and final time this week to discuss the growing claim that obesity is mainly genetic, with diet and exercise only accounting for 15% of results. She explains why this messaging is scientifically questionable and potentially harmful, especially for women in perimenopause and menopause who feel powerless. In this candid solo episode, Dr. Stephanie addresses the recent trend of medical professionals suggesting that GLP-1 medications like Ozempic are more effective than lifestyle interventions, and why this approach undermines women’s agency. She acknowledges genetic predispositions but argues that resistance training and protein-forward nutrition should remain our primary tools for metabolic health. Episode overview: (0:00) Intro/Teaser (2:00) The Instagram Post (4:00) The Role of Neurochemicals in Obesity (5:00) Glucose Metabolism and Muscle Quality (6:00) Hormonal Changes in Midlife (7:00) Critique of Genetic Determinism in Obesity (12:00) The Importance of Diet and Exercise (19:00) Teaching Healthy Habits to Children (21:00) Final Thoughts and Action Steps Resources mentioned in this episode can be found at https://drstephanieestima.com/podcasts/ep450/ We couldn’t do it without our sponsors: 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 with 20% off for life—plus a free gift to elevate your routine. TROSCRIPTIONS - There’s a completely new way to optimize your health. Give it a try at https://troscriptions.com/BETTER or enter BETTER at checkout for 10% off your first order. JUST THRIVE HEALTH - Take the Just Thrive FEEL BETTER challenge today, and save 20% on your first order. Go to https://justthrivehealth.com/better and use the code BETTER to see the difference for yourself or get a full product refund, no questions asked. AGZ - If 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. LVLUP - Ultimate GI Repair combines powerful gut-healing peptides with gut-nourishing naturals to soothe your changing digestion. Go to https://lvluphealth.com/DRSTEPHANIE and use code DRSTEPHANIE for 15% off. **************************** 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.

As we wind down 2025 in this second of three solo episodes, Dr. Stephanie takes a pause to express her deep gratitude for the Better community and guide you through a meaningful year-end reflection. This isn't about toxic positivity or pretending everything was fine—it's about acknowledging the highs and lows, the lessons learned, and the strength you discovered (even when you didn't know you had it). In this intimate solo episode, Dr. Stephanie shares reflective questions and gratitude practices to help you take stock of 2025 and set intentional (not pressured) direction for 2026. Whether you're in your pyjamas in that post-Christmas vortex or out for a walk, this episode offers a gentle hand and a tender heart as you close out the year. Episode Overview (timestamps are approximate): (0:00) Intro/Teaser (2:00) What Gratitude Really Is (& What It’s Not) (4:00) 2025 Gratitude Inventory (14:00) The Gratitude Note Exercise (15:00) What Did I Survive & Learn? (18:00) What Am I Ready to Forgive Myself For? (21:00) How Do I Want to Feel in 2026? (24:00) What Will I Prioritize Even If No One Claps? Resources mentioned in the episode can be found at https://drstephanieestima.com/podcasts/ep449 We couldn’t do it without our sponsors TIMELINE - As perimenopausal women, we know we are in a fight against time to preserve our muscle strength and endurance, plus our recovery needs are greater. That's why you save 20% at https://timelinenutrition.com/better with code BETTER. ONESKIN - Harness the power of peptides for fuller hair and glowing skin. Save 15% at https://oneskin.co/better with code BETTER. AG1 - I take my AG1 Omega 3s first thing in the morning once I'm home from the gym. Subscribe today to get a 1-month supply of AG Omega-3 with your first AG1 order! You’ll also get their Welcome Kit with everything you need to get you started. LVLUP - Ultimate GI Repair combines powerful gut-healing peptides with gut-nourishing naturals to soothe your changing digestion. Go to https://lvluphealth.com/DRSTEPHANIE and use code DRSTEPHANIE for 15% off. **************************** 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.

In this solo episode, Dr. Stephanie shares her updated thinking on fitness training for women who menstruate, including perimenopausal women with irregular cycles. Drawing from principles in the Betty Body Book and her presentation at the Health Optimization Summit in Europe, she breaks down how to strategically modify your training across the four weeks of your cycle—while emphasizing the crucial principle of autoregulation. Episode Overview (timestamps may vary): 0:00 Intro/Teaser 3:13 Why We've Been Training Like Men 8:28 The Three M's of Muscle (Mobility, Metabolic, Menstrual) 21:00 Waist-to-Hip Ratio Longevity Test 24:29 AUTOREGULATION: The Most Important Principle 32:01 Week 1 Training Protocol: 8-12 Reps 34:16 Week 2: 5-7 Reps (POWER Week!) 40:24 Week 3: 8-12 Reps 42:47 Week 4: 15-20 Reps (Myokines!) 45:46 Training Considerations for Perimenopausal Women Resources mentioned in this episode can be found at https://drstephanieestima.com/podcasts/ep448 We couldn’t do it without our sponsors: EQUIP COLLAGEN - Support bones, joints, gut, and skin with Equip Collagen. MIMIO - You can get cellular renewal, anti-inflammatory effects, and longevity benefits while STILL eating enough protein, lifting heavy, and not tanking your hormones. Go to https://mimiohealth.com/better and use code ESTIMA at checkout to save 20% on your first order of Mimio Biomimetic Cell Care. MASA - MASA’s chips contain just three ingredients: organic nixtamalized corn, sea salt, and 100% grass-fed beef tallow. That's it. Ready to give MASA (or Vandy) a try? Use code BETTER for 25% off your first order at https://masachips.com/BETTER QUALIA NAD+ - Boost energy, DNA health, and cellular protection. Save 15% at https://qualialife.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.

Dr. Rena Malik, board-certified urologist and sexual medicine expert, has the most frank conversation about female sexual health you'll hear anywhere. She covers pelvic floor dysfunction (incontinence affects 1 in 3 women), the genital urinary syndrome of menopause (80% of women will experience changes), and the orgasm gap—plus why same-sex couples don't have this problem. Dr. Malik breaks down low desire in midlife with actual treatment options, explains responsive vs. spontaneous desire, and tackles the hard conversations about pornography's impact on our kids. Whether you're dealing with changes yourself or supporting someone who is, this episode removes the shame and gives you actionable solutions for better sexual and pelvic health. Episode Overview (timestamps are approximate): (0:00) Intro/Teaser (4:00) Pelvic Floor 101: Anatomy and Function (8:00) Urinary Incontinence (14:00) Tight Pelvic Floor & Pelvic Floor Dysfunction (18:00) Strengthening Weak Pelvic Floor (21:00) Pelvic Organ Prolapse (POP) (29:00) Menopause & Genito-Urinary Changes (33:00) Female Arousal & Clitoral Anatomy (37:00) Responsive Desire & Maintaining Sexual Connection (44:00) The Orgasm Gap (49:00) Pornography & Realistic Expectations (55:00) Pornography Use & Sexual Function (1:00:00) Types of Orgasms (1:03:00) Semen Retention & Orgasm Frequency (1:08:00) Low Desire in Women (1:16:00) Arousal vs. Desire (1:19:00) UTIs & Bladder Health (1:23:00) BONUS: After-Party with Dr. Stephanie Resources mentioned in this episode can be found at https://drstephanieestima.com/podcasts/ep447 We couldn’t do it without our sponsors: BIOPTIMIZERS - Magnesium Breakthrough contains multiple types of magnesium plus cofactors like B6 to enhance absorption. ONESKIN - Harness the power of peptides for fuller hair and glowing skin. Save 15% at https://oneskin.co/better with code BETTER. BON CHARGE - Achieve glowing skin, gain more energy, and uplevel your recovery practice with a suite of red light products. AG1 - I take my AG1 Omega 3s first thing in the morning once I'm home from the gym. Subscribe today to get a 1-month supply of AG Omega-3 with your first AG1 order! You’ll also get their Welcome Kit with everything you need to get you started. **************************** 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.

Feeling overwhelmed by environmental toxins? This is your antidote to eco-anxiety. Dr. Aly Cohen, triple board-certified physician, joins me for a refreshingly practical conversation about endocrine-disrupting chemicals (EDCs) without the hysteria. We break down how BPA, phthalates, and PFAS affect your hormones, metabolism, and immune system—and what you can actually do about it. From the frozen food revelation (it's better than fresh!) to low-cost swaps like glass Tupperware and vinegar cleaners, Dr. Cohen shares her "Four A's" framework for reducing toxic load. We dive into obesogens (chemicals making weight loss harder), why teens use 17 products daily, and how to navigate personal care products, water filters, and cookware. Environmental health for real people living real lives—progress, not perfection. Actionable steps you can take today. Episode Overview (timestamps are approximate): (0:00) Intro/Teaser (3:00) What Are Endocrine-Disrupting Chemicals? (9:00) BPA: The Estrogen Mimicker (14:00) Long-Term Exposure and Systemic Inflammation (20:00) Obesogens and Metabolism (26:00) Food Packaging: The Silent Killer (31:00) Frozen vs. Fresh: The Nutrient Density Debate (39:00) Exercise, Sweat, and Detoxification (48:00) Water Quality: RO Filters vs. Carbon Blocks (54:00) Indoor Air Quality (Open Those Windows!) (59:00) Cooking Indoors: Gas Stoves and Non-Stick Pans (1:03:00) Tupperware, Cookware, and Material Safety (1:07:00) Personal Care Products: The Teenage Toxin Bomb (1:15:00) The Big Takeaway: One Thing at a Time (1:20:00) BONUS: After-Party with Dr. Stephanie Resources mentioned in this episode can be found at https://drstephanieestima.com/podcasts/ep446/ We couldn’t do it without our sponsors: LVLUP - Ultimate GI Repair combines powerful gut-healing peptides with gut-nourishing naturals to soothe your changing digestion. Go to https://lvluphealth.com/DRSTEPHANIE and use code DRSTEPHANIE for 15% off. 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 with 20% off for life—plus a free gift to elevate your routine. TIMELINE - As perimenopausal women, we know we are in a fight against time to preserve our muscle strength and endurance, plus our recovery needs are greater. That's why you save 20% at https://timelinenutrition.com/better with code BETTER. MANUKORA - Head to https://manukora.com/BETTER to save up to 31% plus $25 worth of free gifts with the Starter Kit, which comes with an MGO 850+ Manuka Honey jar, 5 honey travel sticks, a wooden spoon, and a guidebook. **************************** 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.

Discover the latest science behind fasting and innovative fasting alternatives in this episode with Dr. Chris Rhodes, nutritional biochemist. Learn about the anti-inflammatory and longevity benefits of a 36-hour fast, and how Mimio, a fasting supplement, can help you access fasting’s advantages without skipping meals. With special insights on women’s health—including hormones, muscle preservation, and metabolic changes—this is essential listening for anyone interested in optimizing wellness, especially women navigating midlife. Curious to try Mimio for yourself? Episode Overview (timestamps are approximate): (0:00) Intro/Teaser (4:00) The Biology of Fasting: What's Actually Happening (12:00) Fasting Timelines: 16:8 vs 24hr vs 36hr (16:00) The 36-Hour Metabolic Signature (21:00) NAD, Estrogen, and Women in Midlife (26:00) Cortisol, HPA Axis, and Female Sensitivity (30:00) Thyroid Suppression During Fasting (34:00) Muscle and Bone Preservation Strategies (43:00) The Four Fasting-Mimetic Molecules (54:00) Fasting Benefits Without Fasting (1:03:00) Clinical Study Results: 2.5 Years Younger (1:07:00) Dosing and Best Practices (1:12:00) BONUS: After-Party with Dr. Stephanie Resources mentioned in this episode can be found at https://drstephanieestima.com/podcasts/ep445/ We couldn’t do it without our sponsors: BON CHARGE - Achieve glowing skin, gain more energy, and uplevel your recovery practice with a suite of red light products. TROSCRIPTIONS - There’s a completely new way to optimize your health. Give it a try at https://troscriptions.com/BETTER or enter BETTER at checkout for 10% off your first order. 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. MASA - MASA’s chips contain just three ingredients: organic nixtamalized corn, sea salt, and 100% grass-fed beef tallow. That's it. Ready to give MASA (or Vandy) a try? Use code BETTER for 25% off your first order at https://masachips.com/BETTER LMNT - Rehydrate with the perfect mix of sodium, potassium, and magnesium. **************************** 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.

Author Michael Joseph Gross (Stronger: The Untold Story of Muscle in Our Lives) reveals how muscle has shaped human health, confidence, and culture for centuries—and why it’s time for women to reclaim it. Learn why “brains vs. brawn” is a myth, how lifting builds empathy and resilience, and the surprising history of strong women—from Victorian Europe to the modern gym. Episode Overview: (0:00) Intro/Teaser (4:00) From Greeks to Gains: The Origins of How We See Muscle (10:00) The Myth of Brain vs. Brawn (20:00) How Lifting Weights Rewires the Brain (25:00) Why Most People Still Don’t Lift (and How to Change That) (34:00) The Doctor Who Proved Strength Has No Age Limit (46:00) How Pop Culture Shaped Our Fear of Muscle (53:00) Are We Afraid of Strong Women? (58:00) Jan Todd and the Victorian Women Who Lifted (1:09:00) The Bettys Are Reclaiming Their Strength (1:11:00) Raising Strong Daughters (and Sons) (1:16:00) Where to Begin: Strength Training for Every Woman (1:24:00) BONUS: After-Party with Dr. Stephanie Resources mentioned in this episode can be found at https://drstephanieestima.com/podcasts/ep444/ We are grateful to our sponsors: TIMELINE - As perimenopausal women, we know we are in a fight against time to preserve our muscle strength and endurance, plus our recovery needs are greater. That's why you save 20% at https://timelinenutrition.com/better with code BETTER. LVLUP - Ultimate GI Repair combines powerful gut-healing peptides with gut-nourishing naturals to soothe your changing digestion. Go to https://lvluphealth.com/DRSTEPHANIE and use code DRSTEPHANIE for 15% off. EQUIP PROTEIN - Support bones, joints, gut, and skin with Equip Collagen. Go to https://equipfoods.com/better and use code BETTER from November 24 to December 1 for 30% off sitewide or 40% off a first subscription. MASA - MASA’s chips contain just three ingredients: organic nixtamalized corn, sea salt, and 100% grass-fed beef tallow. That's it. Ready to give MASA (or Vandy) a try? Use code BETTER for 25% off your first order at https://masachips.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.

Dr. Christine Maren, a medical doctor and certified functional medicine practitioner specializing in women’s health, shares her expertise on gut health, hormones, and the complex interplay between digestion and the menopausal transition. In this episode, she explains the differences in gut diversity between men and women, explores how shifts in estrogen and progesterone affect the gut, and discusses why sensitivity to alcohol, caffeine, and certain foods often increases during perimenopause. Dr. Maren also delves into the benefits of strength training, detoxification, dietary fibre, and critically examines the use of birth control pills for perimenopausal symptoms, advocating for more holistic approaches. Episode Overview: (0:00) Intro/Teaser (4:00) Gut Health and Perimenopause Transition (14:00) Histamine, Detoxification, and Midlife Changes (19:00) Estrogen Detoxification and Gut Health (32:00) Resilience and Fibre in Midlife (40:00) Carbohydrates, Gut Health, and Thyroid (50:00) Resilience and Hormone Balance in Women (53:00) The Importance of Good Carbohydrates (57:00) Strength Training, Confidence, and Birth Control (1:04:00) Birth Control Risks in Perimenopause (1:15:00) BONUS: After-Party with Dr. Stephanie Resources mentioned in this episode can be found at https://drstephanieestima.com/podcasts/ep443 We are grateful to our sponsors: BIOPTIMIZERS - Magnesium Breakthrough contains multiple types of magnesium plus cofactors like B6 to enhance absorption. 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 with 20% off for life—plus a free gift to elevate your routine. ONESKIN - Use the power of peptides for firmer, glowing skin. Save 15% at https://oneskin.co/better with code BETTER. MANUKORA - Head to https://manukora.com/BETTER to get $150 off your first order with their Black Friday Starter Kit, which comes with an MGO 850+ Manuka Honey jar, 35 honey travel sticks, a wooden and a guidebook! AG1 - Subscribe today to get a 1-month supply of AG Omega-3 with your first AG1 order! You’ll also get their Welcome Kit with everything you need to get you started. **************************** 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.

Ariel Garten explores the transformative potential of neurofeedback for stress reduction, sleep improvement, and brain health. Ariel, a neuroscientist, fashion designer turned entrepreneur, and co-founder of Muse, discusses how meditation and the Muse brain-sensing headband can be game-changers for women navigating midlife challenges such as stress, anxiety, and sleep issues. Learn about the aging brain, the ruminating inner voice, sleep stages, and the benefits of both short and longer meditation practices. Go to https://choosemuse.com/better and use code BETTER for 15% off. Episode Overview (timestamps are approximate): (0:00) Intro/Teaser (4:00) The Benefits of Regular Meditation (16:00) Exploring Meditation and Self-Discovery (25:00) Real-Time Brain Health Meditation Technology (38:00) Embracing Sleep, Overcoming Anxiety (45:00) Understanding Brain Waves and Meditation (48:00) Enhancing Brain Health Through Neurofeedback (52:00) Understanding Sleep Cycles and Timing (1:04:00) Optimal Meditation Duration and Benefits (1:08:00) Meditation's Impact on Brain Health (1:15:00) BONUS: After-Party with Dr. Stephanie Resources mentioned in this episode can be found at https://drstephanieestima.com/podcasts/ep442 A huge thanks to our sponsors: CAROL BIKE - AI-driven CAROL Bike gives personalized cardio workouts in just 5 minutes! Save $100 with code BETTER at https://carolbike.com. APOLLO - The Apollo wearable supports energy, focus, relaxation, and sleep by syncing with your rhythms. Go to https://apolloneuro.com/better to check it out and use code BETTER to receive $60 off your purchase. TIMELINE - As perimenopausal women, we know we are in a fight against time to preserve our muscle strength and endurance, plus our recovery needs are greater. That's why you save 20% at https://timelinenutrition.com/better with code BETTER. TROSCRIPTIONS - There’s a completely new way to optimize your health. Give it a try at https://troscriptions.com/BETTER or enter BETTER at checkout for 10% off your first order. LMNT - Rehydrate with the perfect mix of sodium, potassium, and magnesium. **************************** 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.

Dr. Kelly Casperson is back to dig into the world of hormones, hormone replacement therapy, and how to make informed decisions for optimal health. Dr. Casperson, a board-certified urologist and women’s sexual health specialist, discusses common misconceptions about menopause, the importance of timing in hormone therapy, and the benefits of vaginal estrogen and DHEA. They also touch on cardiovascular health, skin health, and the challenges of aging well in today's world. If you're a woman interested in understanding how hormones impact your overall well-being, this episode is a must-watch! As Dr. Casperson aptly puts it, 'I want you to make a decision based on facts, not fear.' Episode Overview: (0:00) Intro/Teaser (4:00) Educating on Menopause and Hormones (12:00) Estrogen and Cardiovascular Health (16:00) Redefining Menopause and Hormone Therapy (23:00) Navigating Hormone Therapy Conversations With Providers (32:00) Hormones, Skin, and Longevity (39:00) The Fallacy of Naturalistic Health (48:00) Menopause, Hormones, and Genital Health (51:00) Hormones and Female Sexual Health (1:03:00) Informed Consent and Women's Health (1:08:00) BONUS: After-Party with Dr. Stephanie Resources mentioned in this episode can be found at https://drstephanieestima.com/podcasts/ep441 We are grateful to our sponsors: BON CHARGE - Achieve glowing skin, gain more energy, and uplevel your recovery practice with a suite of red light products. 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 with 20% off for life—plus a free gift to elevate your routine. LVLUP - Ultimate GI Repair combines powerful gut-healing peptides with gut-nourishing naturals to soothe your changing digestion. Go to https://lvluphealth.com/DRSTEPHANIE and use code DRSTEPHANIE for 15% off. 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. ONESKIN - Use the power of peptides for firmer, glowing skin. Save 15% at https://oneskin.co/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.