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BETTER! with Dr. Stephanie Estima | Strength, Body Composition & Perimenopause: Daily Summaries Delivered
by Dr. Stephanie Estima
Dr. Stephanie Estima shares insights on women's health & menopause, featuring expert discussions on nutrition, fitness, hormones, stress management, performance, recovery, longevity, health span, mental resilience, and energy production. We discuss complex science and then alchemize it into actionable items for every day living. The ultimate goal with this podcast is to assist you in making informed decisions about your health, whether you're seeking relief from menopausal symptoms, struggling with weight management, or aiming to boost overall health, this podcast equips you with the tools to take charge of your well-being. It isn't about being perfect, it's about being better. Embark on a transformative health journey with Dr. Stephanie, tailored specifically for women approaching (or navigating) menopause, struggling with weight, and facing health challenges. With a focus on exercise physiology, brain science, and performance nutrition, Dr. Stephanie draws from her 19 years of experience.
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- 2 days ago1h 20m
Perimenopause & Autoimmunity Look Identical. Here's How to Tell the Difference with Mickey Trescott, MSc
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: Introduction — Is It Perimenopause or Autoimmunity? Rapid Fire: Hashimoto's Personality, Worst Doctor Quote & More You Either Get Autoimmunity or You Have to Be a Bitch What Is Autoimmune Disease? The 140-Condition Landscape The Thyroid as Canary in the Coal Mine Thyroid Medication Is a Band-Aid — Here's What It Doesn't Fix Leaky Gut Is Present in Every Autoimmune Disease Tested Food Reactions Can Take Six Days — and Alcohol Makes Everything Worse How to Track Your Symptoms: Two Buckets to Watch Perimenopause and Autoimmunity Look Identical. Here's How to Tell Them Apart. How Progesterone Stopped Mickey's Autoimmune Flares Estrogen, Histamine, and Why Your Food Reactions Change in Midlife The Autoimmune Protocol Explained: Core AIP vs. Modified AIP Nightshades, Oxalates, and the Foods Most People Worry About Unnecessarily Movement and Autoimmune Disease: The U-Shaped Curve Six Doctors Said Nothing Was Wrong. She Was Bedridden. Advocacy, Early Detection, and Where to Find Mickey 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.
- 1 weeks ago53 min
Is Muscle Soreness Progress? Dial in Your Exercise Intensity & Recovery with Dani Coleman
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 brings a rare combination: a professional dance background, deep certification in functional movement and hormone health, and five-plus years of training one of the most scrutinized bodies in Hollywood. What she's learned is that the fitness industry handed women a model built for men and called it universal — and women have been paying for it ever since. They cover 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: Intro/Teaser Introduction: Dani Coleman, VP of Training at Pvolve and Jennifer Aniston's trainer Rapid fire: the fitness rule Dani would throw in the trash forever Dani's background: professional dance, the stair climber era, and finding strength training "Toned" is Stephanie's favourite swear word — and Dani agrees Cardio isn't the enemy — your inability to recover is How perimenopause changes recovery capacity and what to do about it The Apple Watch client: underfuelled, overstressed, underslept The forgotten third pillar: why mobility is the stage that holds up Beyoncé Common squat faults — and why filming yourself is one of the best free tools you have Jennifer Aniston: five years of training, a mindset shift, and lifting heavier through menopause The University of Exeter study: what 72 women across the menopausal spectrum proved Consistency over intensity — every single time Dani's own training week: strength, sprints, and one judgment-free run Sauna over cold plunge: why women are basically allergic to cold therapy One to three reps shy of failure: how to actually know when you're there Where to find Dani and Pvolve 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 . Get a special offer 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 for a special offer. PIQUE LIFE Experience Transformative Results. Start your daily ritual today and elevate your morning and evening routine at https://piquelife.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.
- 2 weeks ago1h 8m
Don't Love the Stairmaster: Try Passive Cardio with Infrared Sauna with Connie Zack
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: Intro/Teaser Week 1 vs. Week 100 — how to start your sauna practice Contrast therapy & cold plunge benefits The biggest misconception about infrared saunas The four wavelengths explained: far, mid, near & red The most underestimated benefit for midlife women How infrared works at the cellular level SoloCarbon technology & the blood pressure studies Hot flashes & thermoregulatory training Passive cardio — the mechanism explained Cortisol, HPA axis & the sympathetic-to-parasympathetic shift Minimum effective dose & what you'll notice first Habit stacking your sauna practice Can't afford a Sunlighten? Free alternatives 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.
- 3 weeks ago1h 6m
Look. Feel. Perform. Why Muscle Is the Answer to All Three After 40 with Andy Galpin, PhD
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: Intro/Teaser Bone Density, Elite Athletes, Social Media & Muscle Biopsies Cardio or Weights at 48? HRV, Perception & What Actually Matters The Six-Week Shred Lie Fast-Twitch Fibres, the Soleus,& Why Aging Steals Your Power Preserving Power Training Through Injury vs. Fixing It First Fasted vs. Fed Training Perimenopause, Recovery & Grace + Fortitude Look/Feel/Perform, Self-Talk & the Devotional Shift After Party — Stephanie's Highlights & Final Thoughts 📎 Resources mentioned in this episode: https://drstephanieestima.com/podcasts/ep476 🎁 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. 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.
- Jun 29, 202652 min
HRT Can’t Fix Your Ligaments: The Diabolical Role of Estrogen on Connective Tissue
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: Intro/Teaser Ligaments 101 The JTL: joints, tendons, and ligaments The biology of connective tissue Hypermobility: when flexibility is a symptom How to train if you're hypermobile The estrogen paradox How to load your JTL: actionable training tips Action steps for better JTL ⚡️ Watch Dr. Stephanie on the "Diary of a CEO" podcast - https://www.youtube.com/@TheDiaryOfACEO/videos 📎 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.
- Jun 22, 20261h 21m
Stop Trying to Feel Better — Get Better at Feeling: Heal Anxiety from the Body Up with Dr. Russell Kennedy
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 Intro/Teaser Stand-Up Comedy, Mother's Death, and What Anxiety Is Why We're So Anxious in a World That's Never Been Safer Alarm vs. Anxiety: The Distinction That Finally Makes Sense of It All JABS, the Default Mode Network, and Overachievement Perimenopause and SSRIs Live Exercise: Finding the Alarm in Your Body (Baby Steffi) How to Start Feeling Your Feelings Without Blowing the Lid Off Pandora's Box Three Beach Balls and No Progesterone 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.
- Jun 15, 20261h 7m
More Cardio, Less Food, Still Gaining: Your Midlife Fitness Do-over with Natalie Jill
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: Intro/Teaser Cardio vs. Lifting, Body Weight Training & the Supplement Swap The Best Thing That Happened to My Body After 40 From Rock Bottom to 13 Magazine Covers The Fitness Industry Did Midlife Women Dirty Why Everything Works in Your 20s The Problem with Cardio Machines, Calorie Counts & the Elliptical Low Impact Is Killing Your Bones False Assumed Truths: The Belief System Running in the Background of Every Midlife Woman ( Is Menopause Weight Gain Inevitable? GLP-1s, Muscle Loss & Why There Is No Easy Button This Is Why I Lift What a Real Training Week Actually Looks Like 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 <a href="https
- Jun 8, 20261h 7m
The Estrogen Shortage Is Real & Your Gut Might Be Making It Worse with Esther Blum
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: Introduction The Estrogen Shortage Nobody Is Talking About The Case for Starting HRT in Perimenopause HRT and Connective Tissue — What Estrogen Can't Do Alone Testosterone: The Missing Menopause Hormone The Gut-Liver Axis and Why HRT Fails Without It What Happens When You Skip the Detox Step Ventilator Calories and Eating More in Midlife Carbohydrates, Cortisol, and Sleep The Lab Tests to Ask For One Thing to Do This Week The Zero F's Era 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.
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About BETTER! with Dr. Stephanie Estima | Strength, Body Composition & Perimenopause
Dr. Stephanie Estima shares insights on women's health & menopause, featuring expert discussions on nutrition, fitness, hormones, stress management, performance, recovery, longevity, health span, mental resilience, and energy production. We discuss complex science and then alchemize it into actionable items for every day living. The ultimate goal with this podcast is to assist you in making informed decisions about your health, whether you're seeking relief from menopausal symptoms, struggling with weight management, or aiming to boost overall health, this podcast equips you with the tools to take charge of your well-being. It isn't about being perfect, it's about being better. Embark on a transformative health journey with Dr. Stephanie, tailored specifically for women approaching (or navigating) menopause, struggling with weight, and facing health challenges. With a focus on exercise physiology, brain science, and performance nutrition, Dr. Stephanie draws from her 19 years of experience.
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