BETTER! Muscle, Mobility, Metabolism & (Peri) Menopause with Dr. Stephanie Podcast Por Dr. Stephanie Estima arte de portada

BETTER! Muscle, Mobility, Metabolism & (Peri) Menopause with Dr. Stephanie

BETTER! Muscle, Mobility, Metabolism & (Peri) Menopause with Dr. Stephanie

De: Dr. Stephanie Estima
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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 in private practice, bestselling authorship, and motherhood to empower you on your journey to becoming the hero of your own health story. Topics covered in the podcast include: Menopause, Perimenopause, Hormone imbalance, Weight management, Health challenges, Fitness for women, Nutrition for women, Aging gracefully, Mental resilience, Stress management, Longevity, Energy levels, Wellness journey, Self-care, and Well-being after 40.2019 - 2026 All Rights Reserved Actividad Física, Dietas y Nutrición Ejercicio y Actividad Física Higiene y Vida Saludable Medicina Alternativa y Complementaria
Episodios
  • The Lifting Heavy Trap: Strong Muscles but Weak Tendons & Why You Get Injured

    The Lifting Heavy Trap: Strong Muscles but Weak Tendons & Why You Get Injured
    Feb 23 2026
    Dr. Stephanie covers tendon anatomy, how they respond to mechanical loading, why "stiffness" is actually desirable, and the evidence-based rehab hierarchy: load management, isometrics, heavy slow resistance training, and elastic recoil progressions. She addresses common issues for women over 40—lateral hip pain, rotator cuff problems, tennis elbow, patellar tendinopathy—and explains how perimenopause and hormone shifts create vulnerabilities. Whether you're dealing with a cranky Achilles, can't sleep on your side due to hip pain, or want to prevent future injury while strength training for life, this episode gives you the tendon operating manual you didn't know you needed. Plus: why tendons are Dr. Stephanie's spirit animal (they hate surprises, just like her). Episode Overview (timestamps are approximate): (0:00) Teaser: Tendons Are My Spirit Animal (2:00) Why Tendons Deserve Their Own Episode (5:00) Tendon Anatomy: Ropes Upon Ropes of Collagen (11:00) Mechanotransduction & The Goldilocks Principle (18:00) The Six-Week Trap: When Muscles Outpace Tendons (24:00) Tendinopathy Explained (30:00) The Four-Pillar Rehab Strategy (40:00) Prevention Checklist (44:00) Women Over 40: Hormones, Hip Pain & Rotator Cuff Issues (55:00) Final Thoughts & Wrap-Up Resources mentioned in this episode can be found at https://drstephanieestima.com/podcasts/ep457 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%. TIMELINE - As perimenopausal women, we know we are in a fight against time to preserve our muscle strength and endurance, plus our recovery needs are greater. That's why you save 20% at https://timelinenutrition.com/better with code BETTER. ONESKIN - Harness the power of peptides for fuller hair and glowing skin. Save 15% at https://oneskin.co/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. HIGHER DOSE - If you’re noticing thinning, shedding, or simply want to support scalp and hair health proactively, this is a powerful addition to your routine. Get 15% off the Red Light Hat at https://higherdose.com with code BETTER at checkout. ****************************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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    56 m
  • The Sex You Want: Hormones, Communication & Female Agency with Dr. Maria Sophocles

    The Sex You Want: Hormones, Communication & Female Agency with Dr. Maria Sophocles
    Feb 16 2026

    Dr. Maria Sophocles examines the “bedroom gap,” the disparity in sexual expectations and challenges between men and women in midlife. In this episode, she explains how menopausal hormonal changes, together with psychological and cultural pressures, affect women’s sexual agency. Many women internalize norms that prioritize a partner’s needs over their own, leading to shame about reduced libido. This conversation is a call to action for women to prioritize their sexual health and engage in honest dialogue to support healthier, more fulfilling relationships.

    Episode Overview (timestamps are approximate):
    (0:00) Intro/Teaser
    (5:00) The Bedroom Gap
    (10:00) Hormones & The Neiman Marcus to IKEA Transition
    (14:00) Systemic Estrogen vs. Vaginal & The Cancer Fear
    (23:00) Hormone Therapy & The Healthy User Bias
    (26:00) Non-Hormonal Options
    (32:00) Sex After a Heart Attack
    (40:00) Sex Span as Health Span
    (42:00) Why Women Think Sex Is For Men
    (49:00) Where to Learn About Sex
    (55:00) How to Talk to Your Partner
    (1:10:00) Redefining Sex at Any Age
    (1:13:00) After Party with Dr. Stephanie

    Resources mentioned can be found at https://drstephanieestima.com/podcasts/ep456

    We couldn’t do it without our sponsors:

    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.

    MUSE - Train your nervous system with feedback, the same way you’d train muscles with resistance. If you are ready to unlock your brain's potential, go to https://choosemuse.com/BETTER or use code BETTER at checkout to get started.

    COZY EARTH - Cozy Earth helps you feel better by keeping your temperature perfect overnight to facilitate deep restorative sleep. Head to https://cozyearth.com and use my code BETTER for up to 20% off.

    PIQUE LIFE - If you want to redefine your evening ritual and still feel like yourself the next day, you can get 10% off for life. Yes, for life at https://piquelife.com/better

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    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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    1 h y 20 m
  • Breast Health Masterclass: Pain, Lumps & Cancer Screening with Dr. Ebuoma

    Breast Health Masterclass: Pain, Lumps & Cancer Screening with Dr. Ebuoma
    Feb 9 2026

    Ready for the breast health conversation nobody's having? Harvard-trained breast radiologist Dr. Lilian Ebuoma gives a masterclass that covers everything from why your daughter might be developing breast buds at 7 (spoiler: it's not just you) to the real deal on mammograms, dense breasts, and that one lifestyle change that drops breast cancer risk by 25%. Whether you're navigating perimenopause, worried about lumps, confused about nipple discharge colours (yes, there's a rainbow), or just want to understand your breasts better—this episode gives you the knowledge and confidence to advocate for yourself.

    Plus, Dr. Lilian shares the one question that transforms patient care and builds trust across cultural divides. If you own breasts or care about someone who does, press play.

    Episode Overview (timestamps are approximate):
    (0:00) Intro/Teaser
    (4:00) Breast Development
    (12:00) Breast Pain: Cyclical vs Non-Cyclical
    (16:00) Lumps & Self-Exams
    (27:00) Nipple Discharge
    (33:00) Mastitis
    (38:00) Dense Breasts & Mammography Myths
    (41:00) Compression, Radiation & Mammograms
    (54:00) Lifestyle as Prevention
    (58:00) Finding Joy in Movement
    (1:05:00) Building Trust Across Cultural Divides
    (1:09:00) “What Are You Afraid Of?”
    (1:11:00) The After-Party with Dr. Stephanie

    Resources mentioned in this episode can be found at: https://drstephanieestima.com/podcasts/ep455

    We couldn’t do it without our sponsors

    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.

    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 or get a full product refund, no questions asked.

    TIMELINE - As perimenopausal women, we know we are in a fight against time to preserve our muscle strength and endurance, plus our recovery needs are greater. That's why you save 20% at https://timelinenutrition.com/better with code BETTER.

    COZY EARTH - Cozy Earth helps you feel better by keeping your temperature perfect overnight to facilitate deep restorative sleep. Head to https://cozyearth.com and use my code BETTER for up to 20% off.

    AG1 - 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.

    ****************************
    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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    1 h y 20 m
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