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

Dr. Stephanie Estima, Perimenopause & Women's Fitness Expert
  • 4.8 (598)
  • Alternative Health
  • Updated Weekly

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.

  1. 3h ago

    How To Build Round & Strong Glutes with Bret Contreras, PhD. aka the Glute Guy

    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 COVERED Glute 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 SPONSORS SUNLIGHTEN - 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/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. RESOURCES MENTIONED Website: 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.

    How To Build Round & Strong Glutes with Bret Contreras, PhD. aka the Glute Guy

  2. Oct 12

    Skinny Is Where You Go to Die: Muscle Power & Myokines for Ageing Women with Dr. Paul Taylor

    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 MENTIONED Death 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/about OUR SPONSORS BON 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 COVERED Myokines: 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.

    Skinny Is Where You Go to Die: Muscle Power & Myokines for Ageing Women with Dr. Paul Taylor

  3. Oct 5

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

    Dr. Jolene Brighten explains why ADHD in women is so often missed, misdiagnosed, or dismissed as personality. She covers the five hormonal life stages that make ADHD symptoms worse, why perimenopause "unmasks" ADHD rather than causing it, and the food and exercise protocols that actually support an ADHD brain. Get Dr. Brighten’s Book, ADHD & Women: https://drbrighten.com/adhd-and-women/ 🎤 TOPICS COVERED ADHD in women: symptoms, diagnosis, and why it's missed for decadesWhy ADHD looks different in women versus menPerimenopause and ADHD: why symptoms get worse in midlifeThe five hormonal stages that worsen ADHD (puberty, pregnancy/postpartum, perimenopause, postmenopause, premenstrual phase)Executive dysfunction explained: time blindness, task paralysis, and emotional dysregulationADHD masking in women: people-pleasing, perfectionism, and burnoutEstrogen, progesterone, and the ADHD brain: how hormones affect dopamine and focusPMDD and ADHD: the connection between your cycle and your symptomsProgesterone sensitivity and hormone replacement therapy for ADHD womenPCOS, PMOS, and the androgen-ADHD connectionADHD and genetics: is ADHD hereditaryNutrition for ADHD: gut health, protein, and the three foods Dr. Brighten recommends weeklyExercise and the ADHD brain: lactate, BDNF, and why movement improves focusBest workouts for ADHD: strength training, sprints, and mobility workCreatine, saffron, bacopa, and other supplements for ADHDSleep and ADHD: delayed sleep phase syndrome and the default mode networkLate-diagnosed ADHD in women: why so many women are diagnosed in their late 30s and 40s📎 RESOURCES MENTIONED Number of ADHD Patients Rising, Especially Among Women - https://www.epicresearch.org/articles/number-of-adhd-patients-rising-especially-among-women/ADHD link to severe premenstrual disorder uncovered in women - https://www.qmul.ac.uk/news/latest-news/2025/science-and-engineering/se/adhd-link-to-severe-premenstrual-disorder-uncovered-in-women.htmlGenetics of attention deficit hyperactivity disorder - https://pmc.ncbi.nlm.nih.gov/articles/PMC6477889/Crocus sativus L. Versus Methylphenidate in Treatment of Children with Attention-Deficit/Hyperactivity Disorder: A Randomized, Double-Blind Pilot Study - https://pubmed.ncbi.nlm.nih.gov/30741567/Moderate Exercise Tied to Improved ADHD Symptoms in Young Men - https://www.patientcareonline.com/view/moderate-exercise-tied-improved-adhd-symptoms-young-menAdult attention-deficit hyperactivity disorder and clinical correlates of delayed sleep phase disorder - https://www.sciencedirect.com/science/article/abs/pii/S0165178119324564Methylphenidate and Its Impact on Redox Balance and Behavior - https://pmc.ncbi.nlm.nih.gov/articles/PMC12565610/Creatine Promotes Endometriosis by Inducing Ferroptosis Resistance via Suppression of PrP - https://pmc.ncbi.nlm.nih.gov/articles/PMC11481182/Website: https://drbrighten.comInstagram: https://www.instagram.com/drjolenebrightenYouTube: https://www.youtube.com/@DrJoleneBrightenTiktok: https://www.tiktok.com/@drjolenebrightenBIODr. Jolene Brighten is an internationally recognized expert in hormones, women’s health, and ADHD across the female lifespan. A board-certified naturopathic endocrinologist, nutrition scientist, certified menopause specialist, and sex counsellor, she is widely known for translating complex hormonal science into clear, clinically relevant care for patients and the doctors who treat them. She is the bestselling author of Beyond the Pill and Is This Normal, and is the host of The Dr. Brighten Show, a top-rated women’s health podcast. More at drbrighten.com 📦 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.

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

  4. Sep 28

    Hypermobile? Yes, You Can Strength Train (Here's How to Do It Safely)

    If you can touch your thumb to your forearm, your elbows bend backward when you lock them out, or you've spent your life being called "double-jointed" like it's a party trick — this episode is your explainer. Dr. Stephanie walks through what hypermobility actually is, the three-tier spectrum from simple joint laxity to Hypermobility Spectrum Disorder to hEDS, and why the standard fitness advice (more stretching, more mobility work, taking it easy) is often exactly backwards for this population. The real issue was never flexibility — it's instability. Dr. Stephanie also explains safe strength training when your passive stabilizers can’t protect your end range, why controlled range is better than maximum range, and the specific training variables (tempo, isometrics, balance work) that build the neuromuscular control hypermobile bodies lack. She also covers nutrition considerations (protein, vitamin C, collagen timing) and recovery pacing, and reframes the idea that losing muscle while hypermobile makes you safer. TOPICS COVERED What hypermobility is and how it's screened (the Beighton score)The three tiers: joint hypermobility, Hypermobility Spectrum Disorder (HSD), and hypermobile Ehlers-Danlos Syndrome (hEDS)Why hypermobility itself isn't the problem — instability isPassive stabilizers vs. active stabilizers, explainedWhy estrogen increases ligament laxity (and why women are more affected than men)Proprioceptive deficits: why hypermobile joints don't send a clear "too far" warning signalWhy strength training is a primary treatment strategy, not a nice-to-haveTraining in controlled range (about 80-90% of passive range) instead of maximum rangePractical cueing for squats, presses, and overhead workControlled eccentrics, isometrics, and balance/proprioceptive trainingWhy passive static stretching is generally counterproductive for this populationJoint-by-joint programming (why shoulders and hips need the most attention)Nutrition: protein targets, vitamin C, and collagen peptide timingRecovery: pacing over pushing, sleep, and how to tell soreness from a warning signWhy chasing "skinny" is especially risky for hypermobile women in midlifeRESOURCES MENTIONED https://drstephanieestima.com/podcasts/ep488 OUR SPONSORS ALGAECALListeners can try AlgaeCal Collagen and get a special discount off their first purchase through our special offer. Go to: https://drstephanieestima.com/algaecal ONESKINFor a limited time, try their new OS-01 FACE RICH CREAM using code BETTER at https://oneskin.co/BETTER OXFORD HEALTHSPANA whole-food spermidine supplement that supports cell renewal and healthy aging. Save at https://OxfordHealthspan.com/DrStephanie with code DrStephanie. BIOPTIMIZERSYour digestion can take a hit in midlife, but you don't have to suffer. Learn how enzymes can help at https://bioptimizers.com/better and use code BETTER to get 10% off your order. BEARABYFind a more natural way to support deeper, calmer sleep. Go to https://bearaby.com and use code BETTER10 on any Bearaby weighted blanket purchase. **************************** P.S. When you're ready, here are two ways Dr. Stephanie can help you: Subscribe: The Mini Pause — My weekly newsletter packed with the most actionable, evidence-based tools for women 40+ to thrive in midlife. Build Muscle: LIFT — My progressive strength training program designed for women in midlife. Form-focused, joint-friendly, and built for real results. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

    Hypermobile? Yes, You Can Strength Train (Here's How to Do It Safely)

  5. Sep 21

    No Time for the Gym? How to Rack Up Movement Minutes and Protect Your Bone Density with Katy Bowman

    What if the guilt you feel for skipping the gym is based on a flawed concept? Biomechanist Katy Bowman challenges the notion that exercise is merely a modern, recent way to meet our body’s movement needs. She introduces her ”movement diet” framework, which includes movement calories (volume), movement macronutrients (walking, carrying, climbing, hand use, big-body work, active rest), and movement micronutrients (joint work often overlooked). Katy also encourages playing cards on the floor instead of the couch, sprinting with your kids at the park instead of on a track, why bunions and hallux valgus develop from years of subtle gait compensation, not "just aging," and why fixing the small stuff often matters more than adding another workout. Remember your bones and joints don’t distinguish between loads from a barbell and carrying groceries; they only care that the load occurred. 🎤 TOPICS COVERED Exercise vs. physical activity vs. movement (the three circles)Fitting movement into an exhausted eveningThe movement diet: macros, micros, and why movement is a nutrientThe Movement Pyramid, bottom to topShould you push through pain, or back off?Why "it's just age” is usually a movement-pattern problemDriving, automatic transmissions, and the pelvic floor connectionHadza activity levels vs. modern sedentary lifeFinding movement inside a "fixed" daily scheduleKaty's own movement diet, and "Night Bitch"What bone actually needs: a biomechanist's view on bone density"Loads, not modes": Katy's rowing routine and the vitamin D/tofu analogyReframing sprinting: racing your kids at the parkMovement snacks and redesigning your environment"Convenience isn't saving you time — it's saving you movement"Feet, bunions, and how gait patterns formNot "over the hill": choosing uphill in midlife📦 OUR SPONSORS JUST THRIVE HEALTH - Your gut runs the show — take the Feel Better Challenge and save on your first order at https://justthrivehealth.com/better with code BETTER. SUNLIGHTEN - Boost recovery, heart health, and balance with sauna therapy. Go to https://get.sunlighten.com/DRSTEPHANIE and use code DRSTEPHANIE for a special discount. TIMELINE - Timeline’s clinically proven formula is now available at a great price when you go to https://timelinenutrition.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/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.

    No Time for the Gym? How to Rack Up Movement Minutes and Protect Your Bone Density with Katy Bowman

  6. Sep 14

    The Physiology of Grief: What Loss Actually Does In Your Body with Mary-Frances O'Connor, PhD.

    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.

    The Physiology of Grief: What Loss Actually Does In Your Body with Mary-Frances O'Connor, PhD.

  7. Sep 7

    How Nitric Oxide Controls Blood Flow, Energy & Hormone Function with Cathy Eason, MS, BCHN

    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 G******s (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.

    How Nitric Oxide Controls Blood Flow, Energy & Hormone Function with Cathy Eason, MS, BCHN

  8. Aug 31

    Your Brain on AI: How to Build Your Memory Muscle Before You Borrow It with Jim Kwik

    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.

    Your Brain on AI: How to Build Your Memory Muscle Before You Borrow It with Jim Kwik
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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.

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