//podcastplus.net/feed/better-with-dr-stephanie~00fb24b5 Dr. Stephanie 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. Mon, 27 Apr 2026 08:40:37 +0000 https://afp-942732-injected.calisto.simplecastaudio.com/7aa78ca8-113d-41a1-802c-34ee5ceb5ccf/episodes/ebc3451a-83a8-43db-af47-f51cf5c47e36/audio/128/default.mp3?aid=rss_feed&awCollectionId=7aa78ca8-113d-41a1-802c-34ee5ceb5ccf&awEpisodeId=ebc3451a-83a8-43db-af47-f51cf5c47e36&feed=PpiFYEvk 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) Optimi... Mon, 29 Sep 2025 06:00:00 +0000 https://afp-942732-injected.calisto.simplecastaudio.com/7aa78ca8-113d-41a1-802c-34ee5ceb5ccf/episodes/ebc3451a-83a8-43db-af47-f51cf5c47e36/audio/128/default.mp3?aid=rss_feed&awCollectionId=7aa78ca8-113d-41a1-802c-34ee5ceb5ccf&awEpisodeId=ebc3451a-83a8-43db-af47-f51cf5c47e36&feed=PpiFYEvk https://afp-942732-injected.calisto.simplecastaudio.com/7aa78ca8-113d-41a1-802c-34ee5ceb5ccf/episodes/cbedc4eb-a163-40ce-96d4-e0c737b102f3/audio/128/default.mp3?aid=rss_feed&awCollectionId=7aa78ca8-113d-41a1-802c-34ee5ceb5ccf&awEpisodeId=cbedc4eb-a163-40ce-96d4-e0c737b102f3&feed=PpiFYEvk 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.... Mon, 22 Sep 2025 06:00:00 +0000 https://afp-942732-injected.calisto.simplecastaudio.com/7aa78ca8-113d-41a1-802c-34ee5ceb5ccf/episodes/cbedc4eb-a163-40ce-96d4-e0c737b102f3/audio/128/default.mp3?aid=rss_feed&awCollectionId=7aa78ca8-113d-41a1-802c-34ee5ceb5ccf&awEpisodeId=cbedc4eb-a163-40ce-96d4-e0c737b102f3&feed=PpiFYEvk https://afp-942732-injected.calisto.simplecastaudio.com/7aa78ca8-113d-41a1-802c-34ee5ceb5ccf/episodes/9bcce506-43e4-4e29-9b8c-54be2add852d/audio/128/default.mp3?aid=rss_feed&awCollectionId=7aa78ca8-113d-41a1-802c-34ee5ceb5ccf&awEpisodeId=9bcce506-43e4-4e29-9b8c-54be2add852d&feed=PpiFYEvk 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 Physica... Mon, 15 Sep 2025 06:00:00 +0000 https://afp-942732-injected.calisto.simplecastaudio.com/7aa78ca8-113d-41a1-802c-34ee5ceb5ccf/episodes/9bcce506-43e4-4e29-9b8c-54be2add852d/audio/128/default.mp3?aid=rss_feed&awCollectionId=7aa78ca8-113d-41a1-802c-34ee5ceb5ccf&awEpisodeId=9bcce506-43e4-4e29-9b8c-54be2add852d&feed=PpiFYEvk https://afp-942732-injected.calisto.simplecastaudio.com/7aa78ca8-113d-41a1-802c-34ee5ceb5ccf/episodes/fcf7e237-2eee-4308-b71d-c2a26cb0ee75/audio/128/default.mp3?aid=rss_feed&awCollectionId=7aa78ca8-113d-41a1-802c-34ee5ceb5ccf&awEpisodeId=fcf7e237-2eee-4308-b71d-c2a26cb0ee75&feed=PpiFYEvk Dr. Stacy Sims returns to discuss the crucial aspects of recovery, hydration, and the unique considerations for women, particularly those in perimenopause. In this episode, we discuss the importance of hydration, the benefits and timing of saunas and cold plunges, and the effects of hormonal changes on recovery, sleep, and overall performance. Dr. Sims sheds light on how our circadian rhythms differ from men’s and what that means for optimizing sleep and recovery. This episode is full of practical tips and strategies to enhance your health and wellness journey. Episode Overview (timestamps are approximate): (0:00) Intro (3:00) Women's Recovery in Perimenopause (9:00) Strategies for Better Sleep in Midlife (14:00) Optimizing Sleep and Recovery for Women (20:00) Mobility and Recovery in Midlife (28:00) Strategies for Female Cold Plunging (33:00) Benefits of Heat Therapy for Women (48:00) Understanding Relative Energy Deficiency in Sport (59:00) Prioritizing Recovery for Women in Midlife (1:00:00... Mon, 08 Sep 2025 06:00:00 +0000 https://afp-942732-injected.calisto.simplecastaudio.com/7aa78ca8-113d-41a1-802c-34ee5ceb5ccf/episodes/fcf7e237-2eee-4308-b71d-c2a26cb0ee75/audio/128/default.mp3?aid=rss_feed&awCollectionId=7aa78ca8-113d-41a1-802c-34ee5ceb5ccf&awEpisodeId=fcf7e237-2eee-4308-b71d-c2a26cb0ee75&feed=PpiFYEvk https://afp-942732-injected.calisto.simplecastaudio.com/7aa78ca8-113d-41a1-802c-34ee5ceb5ccf/episodes/819e2ea7-9a00-4810-ab84-8c3f4f14aeaa/audio/128/default.mp3?aid=rss_feed&awCollectionId=7aa78ca8-113d-41a1-802c-34ee5ceb5ccf&awEpisodeId=819e2ea7-9a00-4810-ab84-8c3f4f14aeaa&feed=PpiFYEvk In this solo episode, Dr. Stephanie explores the benefits of high-intensity interval training (HIIT) for women in perimenopause and menopause. Inspired by an Instagram poll, she highlights how sprinting and HIIT improve longevity, cardiovascular health, and muscle maintenance. Dr. Stephanie discusses VO2 max, the importance of fast-twitch muscle fibres, and the hormonal effects of aging. She prescribes low-impact HIIT options like cycling and elliptical, with an eye on the AI-driven CAROL bike for efficiency. Save $100 with code  BETTER  at  https://carolbike.com As the doctor says, 'Today is the oldest you've ever been and the youngest you'll ever be, so why not start now?' Episode Overview (timestamps are approximate): (0:00) Intro/Teaser (3:00) Benefits of High Intensity Interval Training (8:00) Improving Bone Density and VO₂ Max (16:00) Sprint Training for Muscle Fibre Health (27:00) Impact of Menopause on Exercise (42:00) Efficient, Personalized Workouts With Carol Resources mentio... Mon, 01 Sep 2025 06:00:00 +0000 https://afp-942732-injected.calisto.simplecastaudio.com/7aa78ca8-113d-41a1-802c-34ee5ceb5ccf/episodes/819e2ea7-9a00-4810-ab84-8c3f4f14aeaa/audio/128/default.mp3?aid=rss_feed&awCollectionId=7aa78ca8-113d-41a1-802c-34ee5ceb5ccf&awEpisodeId=819e2ea7-9a00-4810-ab84-8c3f4f14aeaa&feed=PpiFYEvk https://afp-942732-injected.calisto.simplecastaudio.com/7aa78ca8-113d-41a1-802c-34ee5ceb5ccf/episodes/6ed9b4e2-d9b1-41bb-9434-d6452bb65cf1/audio/128/default.mp3?aid=rss_feed&awCollectionId=7aa78ca8-113d-41a1-802c-34ee5ceb5ccf&awEpisodeId=6ed9b4e2-d9b1-41bb-9434-d6452bb65cf1&feed=PpiFYEvk Dr. Vonda Wright explains how bones function as endocrine organs, influencing not only our skeletal health but also communicating with muscles, the brain, and various body systems. She highlights the crucial role of estrogen in bone health and emphasizes the importance of achieving optimal peak bone density. Dr. Wright also shares actionable strategies to help you maintain strong and healthy bones throughout your life. Check out her new book at https://theunbreakablebook.com/ Episode overview: (0:00) Intro/Teaser (5:00) Muscle and Bone Crosstalk in Aging (18:00) Master Communication in Bone Health (24:00) Bending Bones (28:00) Peak Bone Density and Aging Women (43:00) Midlife Musculoskeletal Injuries and Solutions (52:00) Shoulder Injuries and Menopause Management (59:00) Menopause Hormone Therapy Benefits in Strength (1:04:00) Midlife Fitness (1:10:00) Aging, Balance, and VO₂max (1:22:00) BONUS: Dr. Stephanie’s After-Party Resources mentioned in the episode can be found at https://drs... Mon, 25 Aug 2025 06:00:00 +0000 https://afp-942732-injected.calisto.simplecastaudio.com/7aa78ca8-113d-41a1-802c-34ee5ceb5ccf/episodes/6ed9b4e2-d9b1-41bb-9434-d6452bb65cf1/audio/128/default.mp3?aid=rss_feed&awCollectionId=7aa78ca8-113d-41a1-802c-34ee5ceb5ccf&awEpisodeId=6ed9b4e2-d9b1-41bb-9434-d6452bb65cf1&feed=PpiFYEvk https://afp-942732-injected.calisto.simplecastaudio.com/7aa78ca8-113d-41a1-802c-34ee5ceb5ccf/episodes/277435a4-eba8-45f9-a9e7-ffb9c02b5687/audio/128/default.mp3?aid=rss_feed&awCollectionId=7aa78ca8-113d-41a1-802c-34ee5ceb5ccf&awEpisodeId=277435a4-eba8-45f9-a9e7-ffb9c02b5687&feed=PpiFYEvk Harley Pasternak, a renowned personal trainer in Hollywood, delves into the importance of carbohydrates, protein, and simplifying your fitness journey. Discover why there are no “bad carbs,” learn how to structure an effective exercise regimen, and explore the benefits of consistency and joy in maintaining a healthy lifestyle. Pasternak shares actionable advice on creating sustainable health habits that make the complex world of fitness and nutrition more accessible. Episode overview: (0:00) Intro/Teaser (10:00) Calories In vs. Calories Out (23:00) The Importance of Carbohydrates for Health (36:00) Embracing Process Over Outcome (42:00) Optimizing Fitness Through Variation & Consistency (49:00) Understanding Creatine in Fitness (1:02:00) Nutrient-Dense Supplement Recommendations (1:08:00) BONUS: Dr. Stephanie’s After Party Resources mentioned can be found at: https://drstephanieestima.com/podcasts/ep430 We are grateful to our sponsors: BIOPTIMIZERS -  Magnesium Breakthrough ... Mon, 18 Aug 2025 06:00:00 +0000 https://afp-942732-injected.calisto.simplecastaudio.com/7aa78ca8-113d-41a1-802c-34ee5ceb5ccf/episodes/277435a4-eba8-45f9-a9e7-ffb9c02b5687/audio/128/default.mp3?aid=rss_feed&awCollectionId=7aa78ca8-113d-41a1-802c-34ee5ceb5ccf&awEpisodeId=277435a4-eba8-45f9-a9e7-ffb9c02b5687&feed=PpiFYEvk https://afp-942732-injected.calisto.simplecastaudio.com/7aa78ca8-113d-41a1-802c-34ee5ceb5ccf/episodes/b9ea6592-cd3b-4bc6-8686-461ab7843a4a/audio/128/default.mp3?aid=rss_feed&awCollectionId=7aa78ca8-113d-41a1-802c-34ee5ceb5ccf&awEpisodeId=b9ea6592-cd3b-4bc6-8686-461ab7843a4a&feed=PpiFYEvk Dr. Steven Gundry explores the profound impact of gut health on overall well-being. In this episode, he discusses the modern insults to our gut microbiome since the mid-1970s, the significance of gut diversity, and strategies for maintaining a healthy gut lining. Dr. Gundry shares insights on combating inflammation, the importance of soaking and pressure-cooking legumes, and the transformative role of olive oil. This enlightening conversation combines historical wisdom with modern scientific insights, providing practical tips for maintaining a healthy gut. Episode Overview (timestamps are approximate): (0:00) Intro/Teaser (4:00) Understanding Inflammation and Gut Health (20:00) Impact of Modern Insults on Autoimmunity (37:00) Impact of Endurance Exercise on Health (45:00) Food Laws and Autoimmune Disease (53:00) The Lost Wisdom of Traditional Diets (1:07:00) Fermented Foods and Gut Health (1:10:00) BONUS: Dr. Stephanie's "After Party" We are grateful to our sponsors: PIQUE - Designed to de... Mon, 11 Aug 2025 06:00:00 +0000 https://afp-942732-injected.calisto.simplecastaudio.com/7aa78ca8-113d-41a1-802c-34ee5ceb5ccf/episodes/b9ea6592-cd3b-4bc6-8686-461ab7843a4a/audio/128/default.mp3?aid=rss_feed&awCollectionId=7aa78ca8-113d-41a1-802c-34ee5ceb5ccf&awEpisodeId=b9ea6592-cd3b-4bc6-8686-461ab7843a4a&feed=PpiFYEvk https://afp-942732-injected.calisto.simplecastaudio.com/7aa78ca8-113d-41a1-802c-34ee5ceb5ccf/episodes/c9bc35e4-7b41-4761-954d-8ddd3c62f354/audio/128/default.mp3?aid=rss_feed&awCollectionId=7aa78ca8-113d-41a1-802c-34ee5ceb5ccf&awEpisodeId=c9bc35e4-7b41-4761-954d-8ddd3c62f354&feed=PpiFYEvk Tina Anderson, co-founder of Just Thrive Health, discusses why most store-bought probiotics fall short, how spore-based probiotics act as the 'gardener of the gut,' and the critical role of the estrobolome in hormone metabolism. Learn why a healthy gut is essential for overall well-being, and get tips on incorporating beneficial foods and practices into your routine. Plus, enjoy an exclusive 20% off at https://justthrivehealth.com/BETTER with the code BETTER at checkout. Episode Overview: (0:00) Intro/teaser (4:00) The Power of Spore-Based Probiotics (17:00) The Gut's Impact on Health (30:00) Gut Health With Probiotics & Fermented Foods (38:00) Starting Supplement Company, Maintaining Gut Health (43:00) The Importance of Prebiotics and Psychobiotics (52:00) Menopause and Gut Health Upgrade (54:00) BONUS: After-Party with Dr. Stephanie Resources mentioned in this episode can be found at https://drstephanieestima.com/podcasts/ep428/ A huge thanks to our sponsors: LVLUP   - Mid... Mon, 04 Aug 2025 06:00:00 +0000 https://afp-942732-injected.calisto.simplecastaudio.com/7aa78ca8-113d-41a1-802c-34ee5ceb5ccf/episodes/c9bc35e4-7b41-4761-954d-8ddd3c62f354/audio/128/default.mp3?aid=rss_feed&awCollectionId=7aa78ca8-113d-41a1-802c-34ee5ceb5ccf&awEpisodeId=c9bc35e4-7b41-4761-954d-8ddd3c62f354&feed=PpiFYEvk https://afp-942732-injected.calisto.simplecastaudio.com/7aa78ca8-113d-41a1-802c-34ee5ceb5ccf/episodes/57d459ed-6d1d-4a93-9b51-23bf21ce50a1/audio/128/default.mp3?aid=rss_feed&awCollectionId=7aa78ca8-113d-41a1-802c-34ee5ceb5ccf&awEpisodeId=57d459ed-6d1d-4a93-9b51-23bf21ce50a1&feed=PpiFYEvk Dr. Stuart McGill is a world-renowned spine biomechanics expert and a true pioneer in his field. Whether you’re dealing with back pain, joint issues, or simply aiming to age gracefully while staying healthy, this episode is packed with valuable insights. Discover Dr. McGill’s groundbreaking research, practical tips for managing and preventing back pain, and his famous ‘big three’ exercises for core stability. As he advises, “Don’t get greedy with your strength gains.” Tune in to learn from one of the most influential figures in spinal health and biomechanics. Episode Overview: (0:00) Intro/Teasee (6:00) Why & Where Back Injuries Occur (8:00) Understanding Spine Function and Health (23:00) Anatomical Features Impact Athletic Performance (35:00) Optimizing Performance and Injury Prevention (42:00) Optimal Strength for Healthy Aging (52:00) Movement Diversity for Joint Health (1:05:00) Effective Training for Overall Wellness (1:10:00) Athletic Performance Training Strategies (1:21... Mon, 28 Jul 2025 06:00:00 +0000 https://afp-942732-injected.calisto.simplecastaudio.com/7aa78ca8-113d-41a1-802c-34ee5ceb5ccf/episodes/57d459ed-6d1d-4a93-9b51-23bf21ce50a1/audio/128/default.mp3?aid=rss_feed&awCollectionId=7aa78ca8-113d-41a1-802c-34ee5ceb5ccf&awEpisodeId=57d459ed-6d1d-4a93-9b51-23bf21ce50a1&feed=PpiFYEvk