Join Dr. Sarah E. Hill, a leading expert in evolutionary psychology, as she explores the fascinating impacts of hormonal changes throughout the menstrual cycle on key areas of life. In this episode, she dives into the intricate dynamics of the follicular and luteal phases, unpacking how these stages influence mate selection, exercise, and nutrition. Packed with practical tips, Dr. Hill provides tailored guidance for optimizing your nutrition and exercise routines based on different phases of the menstrual cycle. Tune in to enhance your understanding of your body and improve your overall well-being!

Episode Overview (timestamps are approximate):
(0:00) Intro/Teaser
(4:00) Women’s Two Hormonal Brain Phases
(14:00) Sex, Orgasm & Relationship Maintenance
(22:00) The Evolution of PMS
(27:00) Understanding the Luteal Phase Physiology
(34:00) Nutrition and Exercise in Luteal Phase
(43:00) Optimizing Strength Training for Women
(46:00) Cycle-Based Nutrition & Exercise Adjustments
(51:00) Optimizing Exercise Recovery in Luteal Phase
(56:00) Nutrition & Recovery in Luteal Phase
(1:08:00) Women’s Health Research & Hormone Therapy
(1:18:00) BONUS: After-Party with Dr. Stephanie

Resources mentioned in this episode can be found at https://drstephanieestima.com/podcasts/ep436

We are grateful to our sponsors:

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Dr. Diana Hill delves into the transformative power of "Wise Effort," especially for women navigating midlife and perimenopause. In her new book, Dr. Diana challenges the pervasive belief that working harder is the solution, arguing that over-efforting often leads to burnout. This episode gracefully covers navigating the complexities of aging, processing grief, reclaiming pleasure, and integrating creativity as essential components for vitality and well-being.

Episode Overview (timestamps are approximate):
(0:00) Intro/Teaser
(5:00) Exploring Genius Energy and Self-Expression
(14:00) Perimenopause and Burnout
(23:00) Grief and Embracing Discomfort
(29:00) Navigating and Understanding Strong Emotions
(34:00) Embracing Wisdom and Aging Gracefully
(44:00) Cultivating Joy Through Pleasure and Creativity
(54:00) Exploring the Power of Creativity
(1:00:00) Navigating Wise Effort and Energy
(1:04:00) BONUS: After-Party with Dr. Stephanie

Resources mentioned can be found at https://drstephanieestima.com/podcasts/ep435

We couldn’t do it without our sponsors:

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Ballistic author and TrueHoop founder, Henry Abbott, delves into injury risk, biomechanics, and movement patterns, focusing on the knees, hips, and ankles. Henry shares insights from the P3 lab in Santa Barbara, highlighting the importance of understanding granular movement data to predict injuries. Discover key factors and safe techniques in jumping and landing essential for everyone, especially women transitioning to strength training for bone density in their perimenopausal years. 'Movement is like language; the more you learn, the more natural it becomes.' Learn how you can achieve physical literacy and maintain an active, injury-free lifestyle as you age gracefully.

Episode Overview (timestamps are approximate):
(0:00) Intro/Teaser
(14:00) Individualized Approach to Movement Analysis
(22:00) Hip Mobility and Stability Assessment
(33:00) The Importance of Proper Landing Technique
(43:00) The Power of Deceleration
(52:00) The Importance of Hip Mobility
(1:00:00) Movement Literacy and Fun Physical Activities
(1:07:00) BONUS: the After-Party with Dr. Stephanie

Resources mentioned in this episode can be found at https://drstephanieestima.com/ep434

We couldn’t do it without our sponsors:

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 15%.

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.

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

AG1 - I take my AG1 Omega 3s first thing in the morning once I'm home from the gym. Subscribe today to get a 1-month supply of AG Omega-3 with your first AG1 order! You’ll also get their Welcome Kit with everything you need to get you started. Get it now at https://drinkag1.com/stephanie.

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