Abbie Smith-Ryan PhD, an expert in exercise and nutritional strategies for women’s health, especially during perimenopause, menopause and obesity, discusses evidence-based methods to accelerate fat loss, increase muscle mass, and improve well-being and longevity for women. Topics include accurate body composition measurement, the role of protein and fibre, optimizing pre- and post-exercise fueling, metabolic adaptation, and supplements like Omega-3s, vitamin D, magnesium, and creatine. Dr. Smith-Ryan also stresses consistent, varied exercise routines and mental and physical recovery.

Episode Overview (timestamps are approximate):
(0:00) Intro/Teaser
(11:00) Nutrition for Body Recomposition
(22:00) Nutrient Timing Pre and Post Exercise
(32:00) Protein Intake for Women
(43:00) The Benefits of Inefficiencies
(48:00) Optimal Exercise Frequency and Variety
(56:00) Key Supplements for Women's Health
(1:05:00) Optimizing Perimenopause Nutrition & Recovery
(1:12:00) The “After Party” with Dr. Stephanie

Resources mentioned in this episode can be found at https://drstephanieestima.com/podcasts/ep418/

A huge thanks to our sponsors:

TIMELINE - Improve energy at the cellular level with Mitopure. Save 10% at https://timelinenutrition.com/better with code BETTER.

ONESKIN - Use the power of peptides for firmer, glowing skin. Save 15% at https://oneskin.co/better with code BETTER.

LVLUP - Midlife hormonal changes can wreak havoc on your gut health. Ultimate GI Repair combines powerful gut-healing peptides BPC-157, Larazotide Acetate and KPV with gut-nourishing naturals like Zinc L-Caronsine, EMIQ, Quercetin and Tributyrin to soothe your changing digestion. To learn more, visit https://lvluphealth.com/DRSTEPHANIE and use code DRSTEPHANIE for 15% off.

BODYBIO - Support your health with Fish Oil Plus. Great straight or in smoothies! Use code BETTER at https://bodybio.com/better for 15% off.

Get ready to dive into how women breathe differently from men. The renowned breath expert, Patrick McKeon, explores the connection between breathing and hormones throughout our menstrual cycle, perimenopause, and menopause. The episode talks about how poor breathing patterns can affect conditions like PMS, anxiety, and sleep disorders, and why nasal breathing is so important for our overall health. Patrick also shares some practical breathing exercises that you can try at home to improve your breathing and well-being. If you’re looking to optimize your health through functional breathing, this episode is definitely worth taking a breather for!

Episode Overview (timestamps are approximate):
(0:00) Intro/Teaser
(6:00) Connection Between Breathing and Menstrual Cycle
(16:00) Impact of Breathing on Health
(21:00) Optimizing Breathing for Performance and Health
(28:00) Optimizing Breathing Techniques for Health
(40:00) Improving Breathing Through Diaphragmatic Expansion
(54:00) Enhancing Diaphragmatic Breathing Techniques
(60:00) Gender, Breathing, and Sleep Changes
(1:12:00) Impact of Aging on Sleep Quality
(1:20:00) Breath and Women's Health
(1:26:00) The "After-Party" with Dr. Stephanie

Resources mentioned in this episode can be found at https://drstephanieestima.com/podcasts/ep417/

A huge thanks to our sponsors:

BIOPTIMIZERS - Contains multiple types of magnesium plus cofactors like B6 to enhance absorption. Visit https://bioptimizers.com/better and use code BETTER to save 10%.

MAUI NUI VENISON - Packed with essential vitamins, minerals, and bioavailable compounds that support energy, performance, and overall health. Head over to https://mauinuivenison.com/better to checkout their premium snack sticks and fresh starter boxes.

BON CHARGE - Achieve glowing skin and more energy with BON CHARGE's amazing products. Get 15% off at https://boncharge.com/better with code BETTER.

WALKING PAD - Low intensity exercise like walking is one of the best ways to burn fat. Go to https://www.walkingpad.com/DRSTEPHANIE and use the code DRSTEPHANIE for 30% off selected collections.

Ben Azadi discusses the significance of inflammation in health, metabolism, and hormonal balance. Chronic inflammation impacts cellular function, detoxification, and hormonal signalling. The episode debunks common metabolism misconceptions and emphasizes the importance of long-term lifestyle changes for weight management. Ben and Dr. Stephanie Estima explore various aspects of metabolic health, including understanding success beyond weight loss, the role of carbohydrates, sleep’s criticality, and fasting’s benefits.

Episode Overview (timestamps are approximate):
(0:00) Intro/Teaser
(5:00) Cell Inflammation and Detox Connection
(14:00) Detox, Inflammation, and Hormone Dysfunction
(23:00) Intuitive Eating and Metabolism Misconceptions
(30:00) Menopause and Muscle Hypertrophy
(38:00) Scale vs. Non-Scale Victories
(45:00) Metabolic Flexibility and Sleep Quality
(55:00) Melatonin and Fasting for Women
(1:02:00) Fasting, Exercise, and Metabolic Flexibility
(1:11:00) The "After Party" with Dr. Stephanie

Resources mentioned in this episode can be found at https://drstephanieestima.com/podcasts/ep416/

We are grateful to our sponsors:

ONESKIN - Use the power of peptides for fuller, glowing hair. Save 15% at https://oneskin.co/better with code BETTER.

LVLUP - Midlife hormonal changes can wreak havoc on your gut health. Ultimate GI Repair combines powerful gut-healing peptides BPC-157, Larazotide Acetate and KPV with gut-nourishing naturals like Zinc L-Caronsine, EMIQ, Quercetin and Tributyrin to soothe your changing digestion. To learn more, visit https://lvluphealth.com/DRSTEPHANIE and use code DRSTEPHANIE for 15% off.

TIMELINE - Improve energy at the cellular level with Mitopure. Save 10% at https://timelinenutrition.com/better with code BETTER.

PELUVA - Stylish shoes that support healthy feet. Save 10% at https://peluva.com/DRSTEPHANIE with code DRSTEPHANIE.

World-renowned fitness industry expert Chalene Johnson spills the dirt about the many workout traps of perimenopause and menopause. Chalene shares her insights on diet and fitness culture, discussing how intense programs often leave women blaming themselves for any shortcomings. She highlights the importance of focusing on one major wellness change at a time and emphasizes the significant role of hormones and stress management in women's health. As Chalene says: 'As a woman when you know what you feel like when you are at your best, it's hard to show up for anything.'

Episode Overview (timestamps are approximate):
(0:00) Teaser/ Intro
(6:00) The Cardio Trap and Weight Training
(15:00) Finding Balance in Menopause
(27:00) Navigating Menopause and Hormonal Changes
(34:00) Evolving Health and Wellness
(42:00) Examining Alcohol Consumption and Social Norms
(54:00) Understanding Menopause Symptoms and Treatment
(1:02:00) Thriving Through Menopause With Wisdom
(1:08:00) After Party Takeaways

Resources mentioned in this episode can be found at https://drstephanieestima.com/podcasts/ep415/

We are grateful to our sponsors:

BON CHARGE - Achieve glowing skin and more energy with BON CHARGE's amazing products. Get 15% off at https://boncharge.com/better with code BETTER.

BEAM MINERALS - Replenish the essential minerals your body needs. Visit https://beamminerals.com/better for 20% off of the entire store. The discount is auto-applied at checkout.

BIOPTIMIZERS - Contains multiple types of magnesium plus cofactors like B6 to enhance absorption. Visit https://bioptimizers.com/better and use code BETTER to save 10%.

JASPR - Protect your health with quality air purification. Visit https://jaspr.co/ESTIMAand use code ESTIMA for an exclusive deal.

Introducing 'She Said, She Said,' a deep dive into women's health with Dr. Stephanie and her close friend Cynthia Thurlow. Together, they tackle important topics such as the impact of short social media clips on wellness knowledge and the universal frustration of midlife weight gain.

Episode Overview (timestamps are approximate):
(0:00) Intro/Teaser
(12:00) Adapting Diets in Menopause
(23:00) Navigating Menopause and Beyond
(32:00) Maximizing Protein Intake for Aging Adults
(44:00) How to Handle Stress in Menopause
(48:00) Optimizing Workouts During Menopause
(58:00) Coffee and Pre-Workout Tips

Resources mentioned in this episode are available at https://drstephanieestima.com/podcasts/ep414/

We are grateful our sponsors:

TIMELINE - Improve energy at the cellular level with Mitopure. Save 10% at https://timelinenutrition.com/better with code BETTER.

CREATE - If your goal is to be more of a muscle mommy and simultaneously tackle brain fog and fatigue, visit https://trycreate.co/DRSTEPHANIE and use code DRSTEPHANIE for 20% off your purchase.

ONESKIN - Use the power of peptides for firmer, glowing skin. Save 15% at https://oneskin.co/better with code BETTER.

PRIMEADINE - Support memory, hormones, and hair growth. Save 15% at https://OxfordHealthspan.com/DrStephanie with code DrStephanie15.

Dr. Scott Barry Kaufman, a psychology professor at Columbia University, explores self-actualization and the importance of taking responsibility for our lives. He discusses the impact of trauma, the distinction between being a victim and an empowered individual, and how embracing uncomfortable feelings fosters growth. Dr. Kaufman emphasizes emotional regulation, the power of sensitivity combined with kindness, and the significance of gratitude, encouraging us to choose growth over fear.

Episode Overview (timestamps are approximate):
(0:00) Intro/Teaser
(4:00) Empowerment Mindset vs. Victim Mentality
(13:00) Navigating Victim Mindset to Empowerment
(27:00) Embracing Vulnerability and Empathy
(36:00) Harnessing HSP and Emotional Intelligence
(43:00) Exploring Honest Love and Personal Growth
(44:00) The “After Party” with Dr. Stephanie

Resources mentioned in this episode found at https://drstephanieestima.com/podcasts/ep413/

A huge thank you to our sponsors:

BIOPTIMIZERS MASSZYME - Life is too short to suffer from digestion problems. So go to https://bioptimizers.com/better and use code BETTER to get 10% off your order.

Maui Nui Venison - Packed with essential vitamins, minerals, and bioavailable compounds that support energy, performance, and overall health. Head over to https://mauinuivenison.com/better to checkout their premium collection of snack sticks and fresh starter boxes

LUMEN - Measure your metabolism through your breath to know if you’re burning fat or carbs, and get tailored guidance to improve your nutrition, workouts, sleep, and stress. Visit https://lumen.me/BETTER and use code BETTER to get 20% off your purchase.

KETONE-IQ - boosts energy, focus, endurance, and athletic performance with this daily supplement that puts you in ketosis within minutes. Get 30% off when you Subscribe & Save at https://ketone.com/STEPHANIE

Dr. Corinne Menn, a board-certified OB-GYN and 20-year breast cancer survivor, specializes in menopause management and the unique healthcare needs of female cancer survivors. This episode covers topics like the Women’s Health Initiative (WHI) study, breast cancer risk, hormone replacement therapy (HRT), vaginal estrogen, and the genital urinary syndrome of menopause. Dr. Menn shares her experience to dispel misconceptions, dispel fear around hormone therapy, and provide actionable insights for women navigating perimenopause and menopause.

Episode Overview (timestamps are approximate):
(0:00) Intro/Teaser
(6:00) Hormone Therapy and Breast Cancer Misconceptions
(13:00) Hormone Therapy Myths and Truths
(23:00) Menopause, Breast Cancer, and Hormone Therapy
(36:00) Navigating Menopause After Breast Cancer
(41:00) Navigating Hormone Therapy Post-Breast Cancer
(55:00) Hormone Therapy Myths and Truths
(1:04:00) Effects of Estrogen Decline on Women
(1:17:00) Improving Clinician Education on Menopause
(1:30:00) Empowering Women in Menopause Conversations
(1:31:00) After Party - Takeaways from Dr. Stephanie

Resources mentioned in this episode can be found at https://drstephanieestima.com/podcasts/ep412/

We are grateful to our sponsors:

BEAM MINERALS - Replenish essential minerals your body needs to help with fatigue, muscle cramping, hair loss, anxiety, and imbalances with your adrenals, hormones, and blood sugar. Visit https://beamminerals.com/better for 20% off of the entire store. The discount is auto-applied at checkout.

ONESKIN - Get to the root of hair loss and thinning with OneSkin's new peptide scalp serum, OS1 Hair. Save 15% at https://oneskin.co/better with code BETTER.

TIMELINE - Improve energy at the cellular level with Mitopure. Save 10% at https://timelinenutrition.com/better with code BETTER.

JASPR - Protect your health with quality air purification. Visit https://jaspr.co/ESTIMA and use code ESTIMA for an exclusive deal.

Sarah Berry is Associate Professor, Department of Nutritional Sciences at King’s College London, and the chief scientist at Zoe. In this episode, she’s got some juicy insights into the world of nutrition science. She talks about the ‘food matrix’, the ups and downs of different types of fats, and the tricky world of nutrition info on social media. She also shares a study that shows how diet can help with menopausal symptoms. Dr. Berry sets the record straight on myths about seed oils, oats, and the fear surrounding certain foods. This is a must-listen for anyone curious about diet, health, and the menopausal transition.

Episode Overview (timestamps are approximate):
(0:00) Intro/Teaser
(3:00) Understanding the Food Matrix
(5:00) Impact of Food Processing on Health
(14:00) The Power of Healthy Snacking
(31:00) Myths About Seed Oils
(42:00) Managing Cardiovascular Health During Menopause
(48:00) Dietary Fat Types & Cholesterol
(52:00) Menopause Symptoms and Dietary Changes
(1:01:00) Menopause Symptoms, Bio-Individuality, and Nutribollocks
(1:11:00) Benefits of Balanced Oat Consumption
(1:18:00) The “After-Party” Wrap-Up

Resources mentioned in this episode can be found at https://drstephanieestima.com/podcasts/ep411/

We are grateful to our sponsors:

BON CHARGE - Achieve glowing skin and more energy with BON CHARGE's amazing products. Get 15% off at https://boncharge.com/better with code BETTER.

QUALIA SENOLYTIC - Support healthy aging with Qualia Senolytic. Save 15% at https://qualialife.com/better with code BETTER.

BIOPTIMIZERS MASSZYME - Life is too short to suffer from digestion problems. So go to https://bioptimizers.com/better and use code BETTER to get 10% off your order.

EQUIP COFFEE - Tested and confirmed free of mycotoxins, mold, pesticides, and herbicides like glyphosate. Get 20% off at https://equipfoods.com/better with code BETTER.