Is Eating Less & Training More Hurting Your Hormones? A Perimenopause Reset with Dr. Stacy Sims
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) BONUS: Dr. Stephanie's After-PartyResources mentioned in this episode can be found at: https://drstephanieestima.com/podcasts/ep433/We couldn’t do it without our sponsors:CAROL BIKE - AI-driven CAROL Bike gives personalized cardio workouts in just 5 minutes! Save $100 with code BETTER at https://carolbike.com.JUST THRIVE HEALTH - Unlike other probiotics, spore probiotics arrive in the gut microbiome (home to trillions of bacteria) 100% alive and ready to work. Go to https://justthrivehealth.com/better and use the code BETTER to save. 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.PIQUE - Designed to deeply hydrate, enhance skin elasticity & firmness and support sustained energy—exactly what we need during this stage of life. Start your daily ritual today with 20% off for life—plus a free gift to elevate your routine. Head to https://piquelife.com/drestima.
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Bike Sprints: Increase Your Cardiovascular Fitness & Lower Your Chronic Disease Risk
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 CarolResources mentioned in the episode can be found at: https://drstephanieestima.com/podcasts/ep432/We couldn’t do it without our sponsors:LIFT - If you want muscle for longevity, clarity, and confidence—come LIFT with me. Head over to https://drstpehanieestima.com/lift and join today.PURALITY HEALTH - Zinc is my go‑to for immune resilience, skin integrity, and day‑to‑day vitality. Go to https://puralityhealth.com/better and use code BETTER for 10% off your first purchaseAPOLLO - The Apollo wearable supports energy, focus, relaxation, and sleep by syncing with your rhythms. Go to https://apolloneuro.com/better to check it out and use code BETTER to receive $60 off your purchase.BIOPTIMIZERS-MAGNESIUM - 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%.EIGHT SLEEP - If you’re going through menopause or just struggling with night sweats, you have to try this. Head over to https://eightsleep.com/drstephanie and use the code DRSTEPHANIE to get $350 off your Pod 5 Ultra.
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Are Your Bones Smarter Than Your Brains? Skeletal Hormones & the Fountain of Youth with Dr. Vonda Wright
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-PartyResources mentioned in the episode can be found at https://drstephanieestima.com/podcasts/ep431/We couldn’t do it without our sponsors:LIFT - If you want muscle for longevity, clarity, and confidence—come LIFT with me. Head over to https://drstpehanieestima.com/lift and join today.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.JUST THRIVE HEALTH - Unlike other probiotics, spore probiotics arrive in the gut microbiome (home to trillions of bacteria) 100% alive and ready to work. Go to https://justthrivehealth.com/better and use the code BETTER to save. 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 - Use the power of peptides for firmer, glowing skin. Save 15% at https://oneskin.co/better with code BETTER.
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Carbs, Weight Loss & Muscle Building: Cut Through the BS with Harley Pasternak (Celebrity Fitness Trainer)
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 PartyResources mentioned can be found at: https://drstephanieestima.com/podcasts/ep430We are grateful to 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%.LVLUP - Midlife hormonal changes can wreak havoc on your gut health. Ultimate GI Repair combines powerful gut-healing peptides with gut-nourishing naturals to soothe your changing digestion. Learn more at https://lvluphealth.com/DRSTEPHANIE and use code DRSTEPHANIE for 15% off.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.APOLLO - The Apollo wearable supports energy, focus, relaxation, and sleep by syncing with your rhythms. Go to https://apolloneuro.com/better to check it out and use code BETTER to receive $60 off your purchase.
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Midlife Reset for Digestion, Bloat & Brain Fog: Menopause + Gut Health with Dr. Steven Gundry
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 deeply hydrate, enhance skin elasticity & firmness and support sustained energy—exactly what we need during this stage of life. Start your daily ritual today with 20% off for life—plus a free gift to elevate your routine. Head to https://piquelife.com/drestima.JUST THRIVE HEALTH - Unlike other probiotics, spore probiotics arrive in the gut microbiome (home to trillions of bacteria) 100% alive and ready to work. Go to https://justthrivehealth.com/better and use the code BETTER to save.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.LMNT - Rehydrate with the perfect mix of sodium, potassium, and magnesium. Get a free sample pack at https://drinklmnt.com/drestima.
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.
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