{"type":"rich","version":"1.0","provider_name":"Transistor","provider_url":"https://transistor.fm","author_name":"Optimise Your Body with Martin Silva","title":"Dr. Stephanie Estima- Lose Fat During Menopause: The Ultimate Guide To Women's Health","html":"","width":"100%","height":180,"duration":3493,"description":"Dr. Stephanie Estima shares her expertise on optimising women's health during Peri-menopause and menopause, focusing on meals, muscles, and mindset. Her book \"The Betty Body\" explores training and nourishing the body based on monthly hormonal cycles.\nSteph describes the physical and emotional challenges of the luteal phase and how it can predict the menopausal transition. She highlights how hormones like oestrogen and testosterone peak around ovulation, impacting motor skills and learning.\nBuilding muscle mass through targeted training becomes crucial during Peri-menopause/menopause for bone density and metabolism. Resistance training is emphasised over excessive HIIT for women in this transition to build quality muscle, support cardiovascular health as oestrogen declines, and avoid increased belly fat. The importance of strength training over excessive cardio is discussed, as building muscle boosts metabolism and leads to true fat loss over time, especially as we age.\n00:00:01 - Ageing Well with Dr. Stephanie Estima\n00:02:01 - Optimising Women's Health with the Menstrual Cycle\n00:05:48 - Adapting Women's Health Across the Menstrual Cycle\n00:07:38 - The Cyclical Nature of Women's Hormones and Its Impact\n00:11:38 - Maintaining Strength and Muscle Mass Through Perimenopause\n00:17:42 - Overcoming Stubborn Fat Gain Through Strength Training\n00:20:54 - The Endorphin Rush and Muscle Maintenance\n00:25:05 - Debunking the Myth of Women Getting \"Bulky\" from Lifting Weights\n00:28:34 - Lean Muscle and Metabolism\n00:29:41 - Exploring Nutrition and Intermittent Fasting Differences\n00:32:31 - Optimising Protein Intake for Women as They Age\n00:41:15 - Optimising Protein Intake for Menopausal Women\n00:44:23 - Importance of Magnesium, Omega-3s, and Vitamin D for Women\n00:48:25 - The Brain Benefits of Creatine for Women\n00:52:18 - Reclaiming Time: Overcoming Digital Distractions\n00:56:34 - Balancing Technology and Parenting\nConnect with Dr. Stephanie Estima:\nDr. Steph' IG:...","thumbnail_url":"https://img.transistorcdn.com/-psTlUvzc0pqrBo4Xtk2oBp0lvD7o4rwfN5vfsfEmGI/rs:fill:0:0:1/w:400/h:400/q:60/mb:500000/aHR0cHM6Ly9pbWct/dXBsb2FkLXByb2R1/Y3Rpb24udHJhbnNp/c3Rvci5mbS9zaG93/LzIyNzU4LzE2OTI0/MjkzMzYtYXJ0d29y/ay5qcGc.webp","thumbnail_width":300,"thumbnail_height":300}