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.
Steph 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.
Building 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.
00:00:01 - Ageing Well with Dr. Stephanie Estima
00:02:01 - Optimising Women's Health with the Menstrual Cycle
00:05:48 - Adapting Women's Health Across the Menstrual Cycle
00:07:38 - The Cyclical Nature of Women's Hormones and Its Impact
00:11:38 - Maintaining Strength and Muscle Mass Through Perimenopause
00:17:42 - Overcoming Stubborn Fat Gain Through Strength Training
00:20:54 - The Endorphin Rush and Muscle Maintenance
00:25:05 - Debunking the Myth of Women Getting "Bulky" from Lifting Weights
00:28:34 - Lean Muscle and Metabolism
00:29:41 - Exploring Nutrition and Intermittent Fasting Differences
00:32:31 - Optimising Protein Intake for Women as They Age
00:41:15 - Optimising Protein Intake for Menopausal Women
00:44:23 - Importance of Magnesium, Omega-3s, and Vitamin D for Women
00:48:25 - The Brain Benefits of Creatine for Women
00:52:18 - Reclaiming Time: Overcoming Digital Distractions
00:56:34 - Balancing Technology and Parenting
Connect with Dr. Stephanie Estima:
Dr. Steph' IG:
https://www.instagram.com/dr.stephanie.estima/Podcast
https://drstephanieestima.com/podcast/The Betty Body Book:
https://drstephanieestima.com/book/Subscribe to the OYB email newsletter below and get your FREE Training & Nutrition Plan: