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

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 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 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/better with 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 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 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 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 piquelife.com/better QUALIA CREATINE+ - If you want to feel stronger, sharper, and more resilient, Qualia’s Creatine+ is my recommendation.Go to 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 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 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 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/better with 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 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: 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 . 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 to save on your first purchase. PIQUE LIFE Experience Transformative Results. Start your daily ritual today and elevate your morning and evening routine at https://piquelife.com/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 for a special deal on your order. 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. **************************** 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 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 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/better with 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 . **************************** 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 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: 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. 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 . 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 save. QUALIA NAD+ - Boost energy, DNA health, and cellular protection. Get a special deal 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. See 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. ONESKIN - With age, skin becomes thinner, produces less collagen, proliferates at a slower rate, and accumulates damage. Fight back at https://oneskin.co/better with code BETTER . 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. **************************** 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 pcm.adswizz.com for information about our collection and use of personal data for advertising.

If you’ve been eating less, exercising more, and still experiencing unwanted body changes, this episode is for you. Natalie Jill, a Licensed Master Sports Nutritionist and functional fitness trainer, joins Dr. Stephanie for a peer-to-peer conversation between two women in the fitness industry who have seen the same broken patterns and concluded that the plan most women follow is not suitable for them. Natalie’s journey from rock bottom to 13 magazine covers in her 40s and 50s was not due to a better diet plan, but rather a complete overhaul of her False Assumed Truths (F.A.T.). She discusses the mechanics behind why chronic cardio is counterproductive in midlife, the accelerating bone loss caused by ellipticals, the falsehood of three sets of twelve, and the necessity of changing beliefs before any protocol can work. This rare episode features two practitioners in the same space, with the same audience, comparing notes honestly. Episode Overview: (0:00) Intro/Teaser (1:21) Two Midlife Women, One Honest Conversation — with Natalie Jill (4:22) The Best Thing That Happened to My Body After 40: Natalie's Explant Story (8:25) Toxic Load, the "Bucket" Theory & What We Blame on Menopause (10:13) From Rock Bottom to 13 Magazine Covers: Natalie Jill's Origin Story (19:24) Why Your Desire to Change Makes Other People Uncomfortable (25:00) Did the Fitness Industry Do Midlife Women Dirty? Ignorance vs. Negligence (29:36) Why Cardio Stops Working After 40 — and What's Actually Happening in Your Body (32:32) The Real Problem with Cardio Machines, Calorie Counting & the Elliptical (35:54) Where Cardio Actually Helps: Polarising Your Training & the Norwegian 4x4 Protocol (38:54) Low Impact Is Killing Your Bones: Heels, Hip Pain & Babying Ourselves to Death (42:34) Why Glutes Are the Central Problem — and Why Nobody Is Checking Them (45:54) False Assumed Truths: The Belief System Running in the Background of Every Midlife Woman (50:45) Is Menopause Weight Gain Inevitable? Becoming Your Own Health Detective (52:42) GLP-1s, Muscle Loss & Why "Just Get Enough Protein" Isn't Enough (1:03:48) This Is Why I Lift: Strength Training as Resilience for Whatever Life Throws at You (1:07:05) What a Real Training Week Looks Like: Progressive Load, Planks & Pull-Ups (1:10:37) After Party: Stephanie's Highlights Resources mentioned in this episode: https://drstephanieestima.com/podcasts/ep473 We couldn’t do it without our sponsors: 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. BON CHARGE - Achieve glowing skin, gain more energy, and uplevel your recovery practice with a suite of red light products. Get 15% off at https://boncharge.com/better with code BETTER . 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 . 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 for 20% off your order. RAPID REBOOT - 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 for 10% 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. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Esther Blum, integrative dietitian and menopause expert, unpacks the estrogen supply chain crisis, leaving women without basic hormone care, while there are 25 erectile dysfunction medications on the market with zero shortages. But the conversation goes deeper: if your gut and liver detox pathways aren't functioning first, HRT may not work the way you're hoping. Esther breaks down the gut-liver-hormone axis, explains why 70% of women aren't detoxing their hormones properly, and makes the case for eating more — not less — in midlife. Plus: testosterone as the missing menopause hormone, why carbs at dinner might be the key to sleeping through the night, and why the zero F's era is the best-kept secret of menopause. 🎤 Episode Overview: (00:00) Introduction (01:31) The Estrogen Shortage Nobody Is Talking About (06:54) The Case for Starting HRT in Perimenopause (11:19) HRT and Connective Tissue — What Estrogen Can't Do Alone (14:15) Testosterone: The Missing Menopause Hormone (22:00) The Gut-Liver Axis and Why HRT Fails Without It (29:20) What Happens When You Skip the Detox Step (34:31) Ventilator Calories and Eating More in Midlife (41:00) Carbohydrates, Cortisol, and Sleep (01:00:32) The Lab Tests to Ask For (01:03:13) One Thing to Do This Week (01:04:27) The Zero F's Era (01:11:00) After Party - Final Thoughts with Dr. Stephanie 📎 Resources mentioned in this episode: https://drstephanieestima.com/podcasts/ep472 🎁 We couldn’t do it without our sponsors: TIMELINE - Timeline’s clinically proven formula is now available at a new, lower price . Mitopure now starts at $79, when you go to 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. 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 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. 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/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 pcm.adswizz.com for information about our collection and use of personal data for advertising.

Dr. Rachel Zoffness is a pain psychologist, neuroscientist, and author of Tell Me Where It Hurts -- and she's here to dismantle the biggest lie medicine has sold us: that pain is a purely biomedical problem requiring a purely biomedical solution. Dr. Rachel unpacks how trauma turns the nervous system into a pain megaphone, why the brain literally gets better at producing pain the longer it practices it, and why loneliness is as dangerous to your physical health as poor sleep or a bad diet. This one is for every woman who did the surgery, took the pills, and still woke up hurting. The roadmap exists. You just haven't been given it yet. Episode Overview: (0:00) Intro/Teaser (4:55) Why "Psychosomatic" Is a Dirty Word That Needs Retiring (8:48) The Big Fat Lie: Pain Is Not Just Biology (10:46) Biopsychosocial 101: The Three Ingredients of Every Pain Recipe (13:48) Big Pharma, Back Surgery, and the $54 Billion Reckoning (28:12) How Trauma Turns Your Brain Into a Pain Megaphone (30:44) Central Sensitization: Why Your Brain Keeps Practicing Pain (36:57) The Pain Recipe: How to Map Your Triggers and Take Back Control (45:58) Loneliness Is a Pain Amplifier (Here's the Neuroscience) (54:16) The Healing Science of Touch (57:33) Emotions Need to Move: Swearing, Rage Rooms, and Trauma That Gets Stuck (1:04:26) After Party: What Landed and Why I'm Getting Her Back Resources mentioned in this episode: https://drstephanieestima.com/podcasts/ep471 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 and elevate your routine. Head to https://piquelife.com/drestima . 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 a discount off your first order. OXFORD HEALTHSPAN - A whole-food spermidine supplement that supports cell renewal and healthy aging. Save at https://OxfordHealthspan.com/DrStephanie with code DrStephanie. INCREDIWEAR - Whether you're an athlete, dealing with chronic joint pain, or just someone who wants to feel better in your body, 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 pcm.adswizz.com for information about our collection and use of personal data for advertising.

If you have been getting your skincare advice from 60-second reels and 18-year-old influencers, this episode is your reset. Dr. Mamina Turegano is not your average dermatologist. Triple board-certified in dermatology, internal medicine, and dermatopathology, she has spent 16 years in practice connecting what shows up on the surface to what is happening inside the body. Today, she is here to de-influence your skincare routine and give you the science-backed truth about what perimenopausal skin actually needs. This is the episode to send to every Betty who has ever felt overwhelmed in the skincare aisle. The answer is simpler -- and more internal -- than the industry wants you to believe. Episode Overview: 0:00 Intro/Teaser 5:03 How to actually wear sunscreen 8:05 What estrogen loss does to skin in perimenopause 16:40 Estrogen cream on the face 20:55 Melasma and hyperpigmentation 30:00 Retinol vs tretinoin, how to onboard, and the skin-thinning myth busted 49:00 Eczema, psoriasis, gut health, fiber, and stress-triggered skin conditions in midlife 1:09:33 Collagen peptides, niacinamide, polypodium leucotomos, urolithin A 1:25:32 Home device ratings: red light therapy, microneedling, microcurrent 1:36:13 Why strength training and glutes improve your skin 1:41:08 After-party with Dr. Stephanie Resources mentioned: https://drstephanieestima.com/podcasts/ep470 We couldn’t do it without our sponsors: BIOPTIMIZERS (NEW read) - Go to https://bioptimizers.com/better and use code BETTER for 15% off your entire order. Plus a free bottle of Masszymes — BiOptimizers' best-selling digestive enzyme — will be added to your order automatically when you use our exclusive code. 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/better with code BETTER . APOLLO - The Apollo wearable supports energy, focus, relaxation, and sleep by syncing with your rhythms. Go to https://ApolloNeuro.com/BETTER to get $99 off Apollo with Smart Vibes AI. COZY EARTH ( jogger set + clogs) - Give yourself the kind of comfort that lives with you all day — not just the moment you get home. Head to https://cozyearth.com and use my code BETTER for up to 20% 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. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Dr. Stephanie Estima gives a masterclass on the often-overlooked role of lactate in how our bodies work during exercise. She’s redefining lactate as a key metabolic signal that can help us get stronger, age better and think sharper. In this solo episode, Dr. Stephanie gets into how lactate is made, how it fuels our energy and why it’s so important when we push ourselves hard. Dr. Stephanie is a big fan of sprinting because it helps us build metabolic power and stay strong, and she’ll also talk about how to use it right and how to recover well. Episode Overview: (0:00) Introduction — Lactate Is Not the Enemy (2:15) Welcome & Episode Roadmap (4:30) The Myth: How We Got Lactate Wrong (7:00) What Lactate Actually Is (The Biochemistry) (9:30) Why Lactate Forms Even With Oxygen (15:00) The Gear Analogy — Don't Be Metabolically Polite (18:00) Metabolic Flexibility & Why HIIT Matters (22:00) How to Dose Your Sprints (Beginner to Advanced) (24:30) The Lactate Shuttle — Redistribution, Not Waste (28:30) Mitochondrial Biogenesis & Longevity Signals (32:00) Lactate and Your Brain — BDNF, Fog & Cognitive Edge (38:30) Dosing, Recovery Rules & Programming (46:00) Closing — You Are Remodelling Yourself Resources mentioned in this episode: https://drstephanieestima.com/podcasts/ep469 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. Get 15% off at https://boncharge.com/better with code BETTER . 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. PIQUE LIFE - If you want to redefine your afternoon and evening rituals and still feel like yourself the next day, you can get 10% off at https://piquelife.com/better TIMELINE - Timeline’s clinically proven formula is now available at a new, lower price . Mitopure now starts at $79, 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 pcm.adswizz.com for information about our collection and use of personal data for advertising.

The single biggest lie women have been told about perimenopause? That it's a gynecological problem. Dr. Heather Hirsch — board-certified internist, Harvard faculty, and founder of one of the first hospital-based menopause clinics in the US — is done with that framing. In this episode, Dr. Hirsch joins Stephanie to dismantle the assumption that perimenopause begins and ends with a reproductive doctor. This is a cardiometabolic transition. Full stop. Estrogen isn't just a period hormone — it's a vasodilator, a bone protector, an insulin sensitizer, and a vessel guardian for your brain and heart. When it starts to shift, so does everything else. This conversation goes deep on what's actually happening in your body during perimenopause — and what to do about it before the downstream consequences become irreversible. Episode Overview: (0:00) Intro/Teaser (1:13) Full intro + guest bio (4:19) The biggest lie about perimenopause (5:30) Early signs to watch for (7:39) Brain fog vs. hot flashes (10:26) HRT as a diagnostic tool (16:16) The cardiometabolic case (22:39) What the WHI actually shows (30:47) Why doctors resist HRT (38:13) HRT at 60, 70+ (40:36) Bone health and the DEXA gap (50:54) Weight gain is hormonal (56:38) Dr. Hirsch's personal inventory (1:03:43) The menopause types framework (1:09:51) Why postmenopause can be the best chapter (1:12:55) After Party: Dr. Stephanie's takeaways Resources mentioned in this episode: https://drstephanieestima.com/podcasts/ep468 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. 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. OXFORD HEALTHSPAN PRIMEADINE - Support memory, hormones, and hair growth. Save 15% at https://OxfordHealthspan.com/DrStephanie with code DrStephanie15 . LMNT - Stay hydrated without the sugar, food dye, and other dodgy ingredients found in popular electrolyte and sports drinks. Receive a free LMNT Sample Pack with any order when you make a purchase at https://DrinkLMNT.com/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 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 pcm.adswizz.com for information about our collection and use of personal data for advertising.

If you've written creatine off as a supplement for guys at the gym, Dr. Dan Pardi, sleep researcher, neuroscientist, and Chief Health Officer at Qualia Life, will change your mind. Dan has spent decades studying what creatine actually does in the body — and what the research reveals for midlife women is genuinely surprising. It's not about muscle. It's about energy. And energy is foundational to everything. Try Qualia Creatine+: https://qualialife.com/better — use code BETTER for 15% off. Episode Overview: 0:00 Introduction — Who Is Dan Pardi? 5:29 Creatine 101: From Olympic Track to Every Body 8:11 Myths Busted: Bloating, Bulking, and What's Actually Happening 14:51 The Kidney and Hair Loss Myths 21:49 Where Does Creatine Go? (The Concrete Slope Analogy) 29:58 How Creatine Buffers Energy: The ATP Mechanism 51:55 Women, Hormones, and Creatine Deficiency 57:57 When and How to Take It 1:04:45 Formulations: Monohydrate vs. Everything Else 1:17:29 How to Start, What to Track, and Dan's Full Supplement Stack 1:35:23 After Party — Dr. Stephanie's Takeaways Resources mentioned in this episode: http://drstephanieestima.com/podcasts/ep467/ 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. TIMELINE - Timeline’s clinically proven formula is now available at a new, lower price . Mitopure now starts at $79, when you go to 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. 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. Head to https://piquelife.com/drestima . COZY EARTH - Give yourself the kind of comfort that lives with you all day — not just the moment you get home. Head to https://cozyearth.com and use my code BETTER for up to 20% 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. See pcm.adswizz.com for information about our collection and use of personal data for advertising.