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

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

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

De : Dr. Stephanie Estima Perimenopause & Women's Fitness Expert
Écouter gratuitement

Offres de saison | 0,99 € par mois pendant les 3 premiers mois

5,99 €/mois par la suite. Des conditions s’appliquent. Annulation mensuelle possible.
Most women are told that feeling exhausted, gaining weight, losing muscle, and watching their body change after 40 is just what happens. Dr. Stephanie Estima is here to tell you that's the wrong map. BETTER is the podcast for women in perimenopause and menopause who want to build real strength, understand their hormones, and take body composition seriously — without the diet culture nonsense and without the fear. Dr. Stephanie is a chiropractor, brain health expert, and one of the few voices in the menopause space who leads with fitness, muscle, and what your body is actually capable of. Each week she brings the world's leading researchers, clinicians, and practitioners into conversation — then translates the science into something you can use on Monday morning. Topics include strength training in perimenopause, body composition after 40, HRT and hormonal health, bone density, metabolic health, injury prevention, sleep, nutrition, and the kind of training that actually works when your body is changing. This is not a podcast about surviving menopause. It's about building the strongest, most capable version of yourself — at the exact moment most women are told to expect less.2019 - 2026 All Rights Reserved Exercice et forme physique Fitness, alimentation et nutrition Hygiène et vie saine Médecine alternative et complémentaire
Épisodes
  • How To Build Round & Strong Glutes with Bret Contreras, PhD. aka the Glute Guy

    How To Build Round & Strong Glutes with Bret Contreras, PhD. aka the Glute Guy
    Oct 19 2026
    Bret Contreras covers glute training: exercise selection (squats, RDLs, step-ups, split squats, single-leg work, abductions, kickbacks, bridges), hip thrust technique (foot placement, full extension, setup errors, machine issues), and prioritizing glute growth over quads/hamstrings.TOPICS COVEREDGlute Rapid-Fire BeginsHip Thrust MistakesPelvic Tilt and MythsMyth of Light Glute TrainingNo-Equipment Glute OptionsThe Hip Dips QuestionAesthetics and Glute GoalsWhy Hip Thrusts Recover WellGrowing Glutes Without LegsHip Thrust VariationsRecovery and Training FrequencyManaging Maximum Recoverable VolumeOUR SPONSORSSUNLIGHTEN - Boost recovery, heart health, and balance with sauna therapy. Go to https://get.sunlighten.com/DRSTEPHANIE and use code DRSTEPHANIE for a special discount.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 https://justthrivehealth.com/better with code BETTER.PIQUE LIFE - Experience Transformative Results. Start your daily ritual today and elevate your morning and evening routine at https://piquelife.com/betterTIMELINE - Timeline’s clinically proven formula is now available at a great price when you go to https://timelinenutrition.com/better with code BETTER.RESOURCES MENTIONEDWebsite: https://bretcontreras.comInstagram (@bretcontreras1): https://www.instagram.com/bretcontreras1YouTube: https://www.youtube.com/c/bretcontreras1Periodization of Strength Training for Sports by Tudor BompaThe Westside Barbell Book of Methods by Louie SimmonsThe impact of resistance training on gluteus maximus hypertrophy: a systematic review and meta-analysis - https://pmc.ncbi.nlm.nih.gov/articles/PMC12018462/Glute Lab: The Art and Science of Strength and Physique Training by Bret Contreras - https://www.porchlightbooks.com/products/glute-lab-bret-contreras-9781628603460The Science & Practice of Hip Thrusts (Research & EMG Studies) by Bret Contreras - https://www.bcstrength.com/pages/about-the-inventorAdvanced Techniques in Glutei Maximi Strengthening by Bret Contreras - https://bretcontreras.com/ebook-2/Glute Medius Hip Thrust https://www.youtube.com/watch?v=Rvw9cpZ2Z1QBIOBret Contreras “The Glute Guy” PhD, CSCS is a prominent strength and conditioning specialist, researcher, and bestselling author. He is best recognized for inventing the barbell hip thrust and developing cutting-edge glute-training methodologies.He authored the bestselling book Glute Lab, Bodyweight Strength Training Anatomy, and coauthored Strong Curves. Contreras holds a Ph.D. in Sports Science and has contributed to over 50 peer-reviewed published studies. ****************************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.
    Afficher plus Afficher moins
    1 h et 13 min
  • Skinny Is Where You Go to Die: Muscle Power & Myokines for Ageing Women with Dr. Paul Taylor

    Skinny Is Where You Go to Die: Muscle Power & Myokines for Ageing Women with Dr. Paul Taylor
    Oct 12 2026
    Your muscles aren't just for moving — they're an endocrine organ, releasing hundreds of signalling molecules called myokines every time you contract them. Dr. Paul Taylor breaks down the science of myokines, why muscular power (not just strength) is the strongest predictor of how long you'll live, and why the pursuit of "skinny" is costing women their healthspan.RESOURCES MENTIONEDDeath by Comfort: How Modern Life Is Killing Us and What We Can Do About It by Dr. Paul TaylorThe Hardiness Podcast with Dr. Paul TaylorDr. Paul Taylor's websiteFrank W. Booth et al., "Lack of Exercise Is a Major Cause of Chronic Diseases", Comprehensive Physiology, 2012Physical Activity Patterns and Biomarkers of Cardiovascular Disease Risk in Hunter-Gatherers, Hadza hunter-gatherer study using continuous heart-rate monitoringUltra-Processed Food Exposure and Adverse Health Outcomes: Umbrella Review of Epidemiological Meta-Analyses, The BMJ, 2024Mark Seery, "Challenge or Threat? Cardiovascular Indexes of Resilience and Vulnerability to Potential Stress in Humans", University at BuffaloCOSMOS-Mind: Effects of Cocoa Extract and a Multivitamin on Cognitive Function, randomized clinical trial in older adultsBiosphere 2: Calorie Restriction and Physiologic, Hematologic, Hormonal, and Biochemical ChangesThe Good, The Bad & The Ugly of Cold Water Exposure with Professor Mike Tipton, The Hardiness PodcastMuscle Power Versus Strength as a Predictor of Mortality in Middle-Aged and Older Men and Women, Mayo Clinic Proceedings, 2025BIODr. Paul Taylor is a Psychophysiologist, with a PhD in Psychology, separate master's degrees in Exercise Science and Nutrition and a postgraduate qualification in Neuroscience. As Director of Paul Taylor Consulting, he has conducted published research that shows that his programs have proven benefits for increasing hardiness, cognitive function and employee wellbeing, whilst reducing burnout across multiple industries. More at paultaylor.biz/aboutOUR SPONSORSBON CHARGE - Bon Charge brings you science-backed wellness technologies to enhance sleep, recovery, and beauty. Go to https://boncharge.com/better and use code BETTER.BEARABY - Find a more natural way to support deeper, calmer sleep. Go to https://bearaby.com and use code BETTER10 on any Bearaby weighted blanket purchase.ALGAECAL - Listeners can try AlgaeCal Collagen and get a specail discount off their first purchase through our special offer. Go to https://drstephanieestima.com/algaecal for a special offer.INCREDIWEAR - If you are 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.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.TOPICS COVEREDMyokines: what they are and how muscle contraction releases themMuscle as an endocrine organ/exercise as medicineThe molecule of hope (irisin) and the myokine-brain connectionBeing sedentary as "an active depressant"Muscular power vs. strength vs. size for longevityTwo major waves of aging (40-44 and 60) and accelerated muscle lossSarcopenia, falls risk, and mortality in older adultsHormesis and the case for reintroducing discomfort (Death by Comfort)Cold plunge and cortisol: debunking the myth for perimenopausal and postmenopausal womenCortisol response vs. threat response vs. challenge responseChronic stress, amygdala hypertrophy, and frontal lobe shrinkageUltra-processed foods and the 80/20 ruleProtein requirements in perimenopause and menopause (1.6-2g/kg body weight)Debunking low-protein "longevity diet" claims and Blue Zone researchGrip strength, VO2 max, and muscular power hazard ratios vs. smoking risk ****************************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.
    Afficher plus Afficher moins
    1 h et 35 min
  • Perimenopause Doesn't Cause ADHD, It Unmasks It: Reclaim Your Brain with Dr. Jolene Brighten

    Perimenopause Doesn't Cause ADHD, It Unmasks It: Reclaim Your Brain with Dr. Jolene Brighten
    Oct 5 2026

    Were you ever told you were "so smart, but" on a report card? So smart, but too chatty. So smart, but not living up to your potential. Dr. Jolene Brighten, naturopathic endocrinologist and author of the forthcoming ADHD and Women, unpacks why ADHD in women looks nothing like the stereotype, and why so many women aren't diagnosed until their late 30s or 40s, often only after their own child gets diagnosed first.

    If you've ever felt like the strategies that used to work for you have quietly stopped working, this episode might give you language for something you've been carrying alone for a long time.

    🎤 TOPICS COVERED

    • ADHD in women: symptoms, diagnosis, and why it's missed for decades
    • Why ADHD looks different in women versus men
    • Perimenopause and ADHD: why symptoms get worse in midlife
    • The five hormonal stages that worsen ADHD (puberty, pregnancy/postpartum, perimenopause, postmenopause, premenstrual phase)
    • Executive dysfunction explained: time blindness, task paralysis, and emotional dysregulation
    • ADHD masking in women: people-pleasing, perfectionism, and burnout
    • Estrogen, progesterone, and the ADHD brain: how hormones affect dopamine and focus
    • PMDD and ADHD: the connection between your cycle and your symptoms
    • Progesterone sensitivity and hormone replacement therapy for ADHD women
    • PCOS, PMOS, and the androgen-ADHD connection
    • ADHD and genetics: is ADHD hereditary
    • Nutrition for ADHD: gut health, protein, and the three foods Dr. Brighten recommends weekly
    • Exercise and the ADHD brain: lactate, BDNF, and why movement improves focus
    • Best workouts for ADHD: strength training, sprints, and mobility work
    • Creatine, saffron, bacopa, and other supplements for ADHD
    • Sleep and ADHD: delayed sleep phase syndrome and the default mode network
    • Late-diagnosed ADHD in women: why so many women are diagnosed in their late 30s and 40s

    📎 RESOURCES MENTIONED can be found at https://drstephanieestima.com/podcasts/ep489

    📦 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.

    BERKELEY LIFE - Restore your nitric oxide and get your pre-menopausal self back. Go to https://berkeleylife.com and use code BETTER20 to save.

    JUST THRIVE HEALTH - Just Thrive's spore-based probiotics are the ones I trust. Take the Feel Better Challenge and 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.
    Afficher plus Afficher moins
    1 h et 23 min
adbl_web_anon_alc_button_suppression_t1
Aucun commentaire pour le moment