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PODCAST

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

Dr. Stephanie Estima

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

health & fitness alternative health

All Episodes

01:05:52

Saving Marriages & Bedroom Comebacks: Midlife Women...

BETTER! Muscle, Mobility, Metabolism & (Peri)... ·

2026/01/12

Think testosterone is just a male hormone? Think again. In this game-changing conversation, Shalin Shah, CEO of Marius Pharmaceuticals, debunks a major myth in women’s health. Spoiler alert: women have more testosterone than estrogen, and when those levels drop during perimenopause and menopause, it affects more than just libido. Brain fog, disrupted sleep, stubborn belly fat, and a feeling of losing strength and vitality are common symptoms. While men have had access to testosterone therapy for

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00:22:46

Menopause Weight Gain: Why 'It's Genetic' Is a Lie...

BETTER! Muscle, Mobility, Metabolism & (Peri)... ·

2026/01/05

Dr. Stephanie goes "holiday-solo" for the third and final time this week to discuss the growing claim that obesity is mainly genetic, with diet and exercise only accounting for 15% of results. She explains why this messaging is scientifically questionable and potentially harmful, especially for women in perimenopause and menopause who feel powerless. In this candid solo episode, Dr. Stephanie addresses the recent trend of medical professionals suggesting that GLP-1 medications like Ozempic are more

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00:26:05

Your Year-End Gratitude Inventory (with Reflection...

BETTER! Muscle, Mobility, Metabolism & (Peri)... ·

2025/12/29

As we wind down 2025 in this second of three solo episodes, Dr. Stephanie takes a pause to express her deep gratitude for the Better community and guide you through a meaningful year-end reflection. This isn't about toxic positivity or pretending everything was fine—it's about acknowledging the highs and lows, the lessons learned, and the strength you discovered (even when you didn't know you had it).In this intimate solo episode, Dr. Stephanie shares reflective questions and gratitude practices to

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00:49:22

Should Women Train Differently? The Complete Guide to...

BETTER! Muscle, Mobility, Metabolism & (Peri)... ·

2025/12/22

In this solo episode, Dr. Stephanie shares her updated thinking on fitness training for women who menstruate, including perimenopausal women with irregular cycles. Drawing from principles in the Betty Body Book and her presentation at the Health Optimization Summit in Europe, she breaks down how to strategically modify your training across the four weeks of your cycle—while emphasizing the crucial principle of autoregulation.Episode Overview (timestamps may vary):0:00 Intro/Teaser3:13 Why We've

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01:30:29

Orgasms as Medicine: De-Stigmatizing Sex & Pelvic...

BETTER! Muscle, Mobility, Metabolism & (Peri)... ·

2025/12/15

Dr. Rena Malik, board-certified urologist and sexual medicine expert, has the most frank conversation about female sexual health you'll hear anywhere. She covers pelvic floor dysfunction (incontinence affects 1 in 3 women), the genital urinary syndrome of menopause (80% of women will experience changes), and the orgasm gap—plus why same-sex couples don't have this problem. Dr. Malik breaks down low desire in midlife with actual treatment options, explains responsive vs. spontaneous desire, and

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01:27:41

Reduce Your Toxic Load in Surprising Ways with Dr....

BETTER! Muscle, Mobility, Metabolism & (Peri)... ·

2025/12/08

Feeling overwhelmed by environmental toxins? This is your antidote to eco-anxiety. Dr. Aly Cohen, triple board-certified physician, joins me for a refreshingly practical conversation about endocrine-disrupting chemicals (EDCs) without the hysteria. We break down how BPA, phthalates, and PFAS affect your hormones, metabolism, and immune system—and what you can actually do about it.From the frozen food revelation (it's better than fresh!) to low-cost swaps like glass Tupperware and vinegar cleaners,

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01:16:41

Confused or Against Fasting? A New Perspective for...

BETTER! Muscle, Mobility, Metabolism & (Peri)... ·

2025/12/01

Discover the latest science behind fasting and innovative fasting alternatives in this episode with Dr. Chris Rhodes, nutritional biochemist. Learn about the anti-inflammatory and longevity benefits of a 36-hour fast, and how Mimio, a fasting supplement, can help you access fasting’s advantages without skipping meals. With special insights on women’s health—including hormones, muscle preservation, and metabolic changes—this is essential listening for anyone interested in optimizing wellness,

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01:34:37

The Real History of Women Who Lift: From Cardio Bunny...

BETTER! Muscle, Mobility, Metabolism & (Peri)... ·

2025/11/24

Author Michael Joseph Gross (Stronger: The Untold Story of Muscle in Our Lives) reveals how muscle has shaped human health, confidence, and culture for centuries—and why it’s time for women to reclaim it. Learn why “brains vs. brawn” is a myth, how lifting builds empathy and resilience, and the surprising history of strong women—from Victorian Europe to the modern gym.Episode Overview:(0:00) Intro/Teaser(4:00) From Greeks to Gains: The Origins of How We See Muscle(10:00) The Myth of Brain vs

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01:20:51

Why Gut Changes Can Destroy Your Muscles in...

BETTER! Muscle, Mobility, Metabolism & (Peri)... ·

2025/11/17

Dr. Christine Maren, a medical doctor and certified functional medicine practitioner specializing in women’s health, shares her expertise on gut health, hormones, and the complex interplay between digestion and the menopausal transition. In this episode, she explains the differences in gut diversity between men and women, explores how shifts in estrogen and progesterone affect the gut, and discusses why sensitivity to alcohol, caffeine, and certain foods often increases during perimenopause. Dr

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01:22:17

The 10-Minute Habit That Reverses Brain Aging & Helps...

BETTER! Muscle, Mobility, Metabolism & (Peri)... ·

2025/11/10

Ariel Garten explores the transformative potential of neurofeedback for stress reduction, sleep improvement, and brain health. Ariel, a neuroscientist, fashion designer turned entrepreneur, and co-founder of Muse, discusses how meditation and the Muse brain-sensing headband can be game-changers for women navigating midlife challenges such as stress, anxiety, and sleep issues. Learn about the aging brain, the ruminating inner voice, sleep stages, and the benefits of both short and longer meditation

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01:10:52

Your Guide to Estrogen Down There: Pelvic Health &...

BETTER! Muscle, Mobility, Metabolism & (Peri)... ·

2025/11/03

Dr. Kelly Casperson is back to dig into the world of hormones, hormone replacement therapy, and how to make informed decisions for optimal health. Dr. Casperson, a board-certified urologist and women’s sexual health specialist, discusses common misconceptions about menopause, the importance of timing in hormone therapy, and the benefits of vaginal estrogen and DHEA. They also touch on cardiovascular health, skin health, and the challenges of aging well in today's world. If you're a woman interested

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01:22:51

She Said, She Said: Perimenopause with Kids, Facts on...

BETTER! Muscle, Mobility, Metabolism & (Peri)... ·

2025/10/27

Join Cynthia Thurlow for another insightful episode of what we like to call “She Said, She Said,” where she teams up to tackle your most pressing health and wellness questions. Dive into real conversations about navigating perimenopause while raising kids, evolving perspectives on fasting, and whether dairy is truly a friend to your gut. Discover the latest on cold plunges for women, strength training routines, and the safest approach to caloric restriction. This episode also explores the science

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01:16:54

Your Perimenopause Action Plan: Cut the BS & Do the...

BETTER! Muscle, Mobility, Metabolism & (Peri)... ·

2025/10/20

Dr. Mariza Snyder, a leading expert on perimenopause, cuts through the noise and confusion online. In this episode, she shares practical, actionable strategies to help you navigate this transformative life stage. She dives into the physiology of midlife changes, the effects of chronic stress, the power of movement (including quick exercise snacks), bone health essentials, and optimizing your sleep routine. Dr. Mariza also opens up about her personal perimenopause journey—including her experience of

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01:49:43

Skin Aging Explained: Collagen, Supplements & Medical...

BETTER! Muscle, Mobility, Metabolism & (Peri)... ·

2025/10/13

Amitay Eshel, CEO and founder of Young Goose, joins us to discuss skincare, especially for perimenopausal women. He shares insights on how hormones like estrogen, testosterone, and progesterone influence skin aging, energy levels, and antioxidants, and explains the importance of NAD for cellular health. Amitay also offers advice on slowing skin aging with topical treatments, highlights procedures to avoid, and dispels common myths about collagen and popular skincare trends.Episode Overview

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01:26:10

Low Energy & Brain Fog? Methylene Blue for Sluggish...

BETTER! Muscle, Mobility, Metabolism & (Peri)... ·

2025/10/06

Discover the science and benefits of methylene blue with Dr. Scott Sherr, a specialist in health optimization and hyperbaric oxygen therapy. In this episode, Dr. Sherr delves into methylene blue’s role in supporting mitochondrial health, easing brain fog, boosting energy, and improving cognitive function—especially for perimenopausal and menopausal women. Learn how it may enhance athletic performance, speed up recovery, and work safely with therapies like red light and NAD supplementation.Go to

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01:26:26

Eat, Exercise & Recover Through Your Menstrual Cycle...

BETTER! Muscle, Mobility, Metabolism & (Peri)... ·

2025/09/29

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

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01:09:43

Energy, Effort, Purpose & Pleasure in Perimenopause...

BETTER! Muscle, Mobility, Metabolism & (Peri)... ·

2025/09/22

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

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01:13:03

Avoid Chronic Pain & Injury in Midlife: The...

BETTER! Muscle, Mobility, Metabolism & (Peri)... ·

2025/09/15

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

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01:04:16

Is Eating Less & Training More Hurting Your Hormones?...

BETTER! Muscle, Mobility, Metabolism & (Peri)... ·

2025/09/08

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

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00:48:04

Bike Sprints: Increase Your Cardiovascular Fitness &...

BETTER! Muscle, Mobility, Metabolism & (Peri)... ·

2025/09/01

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

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