BETTER! with Dr. Stephanie Estima | Women's Strength, Body Composition & Hormones

Do you divide carbs, fats, and calories into whether they are “good” and “bad?" This episode with Dr. Rachel Goldman, a clinical psychologist and cognitive behavioural therapy specialist, will separate physiological hunger from emotional hunger and consider why many women carry disordered eating patterns from their teens and 20s—just as those methods lose effectiveness."It's the thought that follows the behaviour that's more important than the behaviour." The cookie is rarely the problem. The shame spiral after it is.This episode explores reading hunger signals, using a coping toolbox and a 10-minute pause to curb impulsive eating, rejecting food morality, and restoring pleasure via mindful eating and the raisin exercise. It examines when fasting becomes restriction—particularly for perimenopausal women—and addresses food noise, GLP-1s, avoiding speculation on celebrity bodies (and discussing them with children), supporting loved ones, and escaping societal appearance pressures.OUR SPONSORSQUALIA CREATINE+ - If you want to feel stronger, sharper, and more resilient, Qualia’s Creatine+ is my recommendation.Go to https://qualialife.com/better  and use code BETTER to save. ALGAECAL - You can try AlgaeCal Collagen and get a special discount on your first purchase through our special offer. Go to: https://drstephanieestima.com/algaecalBON CHARGE - Recover Faster. Sleep Deeper. Look Better. Bon Charge brings you science-backed wellness technologies to enhance sleep, recovery, and beauty. Get 15% off the full suite at https://boncharge.com/better with code BETTER.LMNT - Stay hydrated without the sugar, food dye, and other dodgy ingredients found in popular electrolyte and sports drinks. Get a special offer when you make a purchase at https://DrinkLMNT.com/BetterCHAPTERS(0:00) Intro: Body Image, Thought Spirals, and Self-Care(4:47) Physiological Hunger vs. Emotional Hunger: How to Tell the Difference(11:19) Emotional Eating: The Thought After the Bite, Coping Tools, and the 10-Minute Pause(16:59) Good Carbs vs. Bad Carbs: Why There Are No Good or Bad Foods(25:51) Mindful Eating, the Raisin Exercise, and Why Discomfort Can Help(32:17) Fasting and Disordered Eating: When Restriction Becomes a Problem(39:52) Menopause, Food Noise, and GLP-1s: Tool or Crash Diet?(45:26) Celebrity Bodies, Hollywood, and Why We Shouldn’t Comment on Weight(54:23) How to Talk to a Daughter or Loved One About Disordered Eating(59:17) Social Media, Physique Competitors, and Finding Your Why(1:04:16) The Never-Ending Goalpost: Body Image in Midlife and the Scale(1:10:36) The After Party: Dr. Stephanie’s TakeawaysRESOURCES MENTIONEDWhen Life Happens, by Dr. Rachel Goldman. A full chapter on body image. https://whenlifehappensbook.comDr. Rachel Goldman on social media: @drrachelnycThe DSM (Diagnostic and Statistical Manual of Mental Disorders) https://my.clevelandclinic.org/health/articles/24291-diagnostic-and-statistical-manual-dsm-5The raisin exercise, a mindful eating practice. https://ggia.berkeley.edu/practice/raisin_meditationSurvey study of changes in total caloric and protein intake across the menopause transition: a preliminary analysis https://pmc.ncbi.nlm.nih.gov/articles/PMC12404059/BIODr. Rachel Goldman is a nationally recognized clinical psychologist and author of When Life Happens (April 2026). She specializes in cognitive behavioural therapy, with expertise in stress management, body image, health behaviour change, and the mind-body connection. She is a Clinical Assistant Professor in the Department of Psychiatry at NYU Grossman School of Medicine and maintains a private practice in New York City.  More at https://www.drrachelnyc.com/about/ ****************************P.S. When you're ready, here are two ways Dr. Stephanie can help you:Subscribe: The Mini Pause — My weekly newsletter packed with the most actionable, evidence-based tools for women 40+ to thrive in midlife.Build Muscle: LIFT — My progressive strength training program designed for women in midlife. Form-focused, joint-friendly, and built for real results. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Have you been told you can’t squat because you have bad knees, or that running will wreck your joints? In this solo nerd safari, Dr. Stephanie explains why that wear-and-tear story is wrong. Your cartilage isn’t a tire with a fixed amount of tread. It’s a sponge that has to be squeezed to stay fed. She covers how joints actually get their nutrients, why they recover so much more slowly than muscle, the morning stiffness pattern that deserves a doctor’s visit, and why joint pain becomes more common for women through perimenopause and menopause.You’ll also hear what the research says about running, deep squats, and strength training versus stretching for mobility. Then comes the practical plan for training strong without getting greedy: how hard to push, a simple pain rule, and when to back off.OUR SPONSORSTIMELINE - When you purchase a one month supply of Mitopure® Gummies, you'll receive a FREE discovery size Mitopure® Firming Serum. Go to https://timeline.com/estimabundlePIQUE LIFE  - Experience Transformative Results. Start your daily ritual today and elevate your morning and evening routine at https://piquelife.com/betterBERKELEY LIFE - Restore your nitric oxide and get your pre-menopausal self back. Go to https://berkeleylife.com and use code BETTER20 to save.BEARABY - Find a more natural way to support deeper, calmer sleep. Go to https://bearaby.com and use code BETTER10 for 10% off any Bearaby weighted blanket purchase.TOPICS COVEREDJoint health for women over 40Perimenopause and menopause joint painMusculoskeletal syndrome of menopauseHow cartilage gets nutrientsKnee osteoarthritis preventionIs squatting bad for your knees?Does running cause knee arthritis?Osteoarthritis vs rheumatoid arthritis morning stiffnessStrength training for joint healthStrength training vs stretching for mobilityHypermobility and end-range strengthTendon and connective tissue recoveryRESOURCES MENTIONEDPrevious episode on Tendons https://better-with-dr-stephanie.simplecast.com/episodes/the-lifting-heavy-trapVerzijl N, et al. (2000). Effect of collagen turnover on the accumulation of advanced glycation end products. Journal of Biological Chemistry. https://doi.org/10.1074/jbc.M006700200Messier SP, et al. (2005). Weight loss reduces knee-joint loads in overweight and obese older adults with knee osteoarthritis. Arthritis & Rheumatism. https://pubmed.ncbi.nlm.nih.gov/15986358/Bricca A, et al. (2019). Impact of exercise on articular cartilage in people at risk of, or with established, knee osteoarthritis: a systematic review of randomised controlled trials. British Journal of Sports Medicine. https://pubmed.ncbi.nlm.nih.gov/29934429/Alentorn-Geli E, et al. (2017). The association of recreational and competitive running with hip and knee osteoarthritis: a systematic review and meta-analysis. Journal of Orthopaedic & Sports Physical Therapy. https://doi.org/10.2519/jospt.2017.7137Hartmann H, Wirth K, Klusemann M. (2013). Analysis of the load on the knee joint and vertebral column with changes in squatting depth and weight load. Sports Medicine. https://pubmed.ncbi.nlm.nih.gov/23821469/Wright VJ, et al. (2024). The musculoskeletal syndrome of menopause. Climacteric. https://doi.org/10.1080/13697137.2024.2380363Silbernagel KG, et al. (2007). Continued sports activity, using a pain-monitoring model, during rehabilitation in patients with Achilles tendinopathy: a randomized controlled study. American Journal of Sports Medicine. https://search.pedro.org.au/search-results/record-detail/18389Afonso J, et al. (2021). Strength training versus stretching for improving range of motion: a systematic review and meta-analysis. Healthcare. https://pmc.ncbi.nlm.nih.gov/articles/PMC8067745/BIODr. Stephanie Estima is a health expert and educator, specializing in female-centric health span, lifespan, and performance. She uses neuroscience, metabolism, nutrition, and exercise physiology to help women make informed health choices. Dr. Estima presents science in a meaningful and accessible way, providing practical tips and tools for daily practice. She’s appeared on TV, podcasts, summits, conferences, and webinars, and her articles have been read by millions. Dr. Estima lives in Toronto with her husband and sons. She’s an avid weightlifter, former bikini competitor, and language lover. More at drstephanieestima.com ****************************P.S. When you're ready, here are two ways Dr. Stephanie can help you:Subscribe: The Mini Pause — My weekly newsletter packed with the most actionable, evidence-based tools for women 40+ to thrive in midlife.Build Muscle: LIFT — My progressive strength training program designed for women in midlife. Form-focused, joint-friendly, and built for real results. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

If you’re a woman lifting weights, your muscles aren’t the only tissue adapting. Your tendons and ligaments are training right alongside them, and they respond to load very differently.Dr. Keith Baar is a professor of physiology at UC Davis and head of the Functional Molecular Biology Laboratory. He joins Dr. Stephanie Estima for a deep dive into tendon and ligament science. Whether you’re trying to stay injury-free as you build strength or you’re frustrated and want a smarter way back from an injury, this conversation gives you a framework for both.OUR SPONSORSLMNT  - Stay hydrated without the sugar, food dye, and other dodgy ingredients found in popular electrolyte and sports drinks. Get a special offer when you make a purchase at https://DrinkLMNT.com/BetterOXFORD HEALTHSPAN - A whole-food spermidine supplement that supports cell renewal and healthy aging. Save at https://OxfordHealthspan.com/DrStephanie with code DrStephanie.ONESKIN - With age, skin becomes thinner, produces less collagen, proliferates at a slower rate, and accumulates damage. Fight back and save 15% at https://oneskin.co/better with code BETTER.ALGAECAL - You can try AlgaeCal Collagen and get a special discount off their first purchase through our special offer. Go to: https://drstephanieestima.com/algaecalTIMELINE - When you purchase a one-month supply of Mitopure® Gummies, you'll receive a FREE discovery size Mitopure® Firming Serum. Go to https://timeline.com/estimabundleTOPICS COVEREDTendon and ligament injury prevention for women who liftWhy lifting heavy isn’t always best for tendon healthLow-load, long-duration (3LD) isometrics explainedThe 10-minute tendon training window and 6 to 8 hour recovery gapIsometric exercises for tendinopathy and injury rehabOvercoming vs. yielding isometricsWhy RICE and rest can backfire after a tendon injuryTendon structure: stiffer near bone, softer near muscleEstrogen, testosterone, and sex differences in ACL and muscle injuriesBirth control, menopause hormone therapy, and tendon healthFlat shoes vs. heels and knee osteoarthritisBPC-157, peptides, whey, and collagen for tendon healthRESOURCES MENTIONEDSinewus https://sinewus.comKeith’s UC Davis faculty page: https://health.ucdavis.edu/basic-sciences/physiology/team/faculty/baarEffect of Estrogen on Musculoskeletal Performance and Injury Risk  https://pubmed.ncbi.nlm.nih.gov/30697162/Stress Relaxation and Targeted Nutrition to Treat Patellar Tendinopathy https://pubmed.ncbi.nlm.nih.gov/30299199/Effects of Different Loading Programs on Finger Strength in Rock Climbers https://pubmed.ncbi.nlm.nih.gov/39560837/Effects of stress shielding on the mechanical properties of rabbit patellar tendon https://pubmed.ncbi.nlm.nih.gov/8445894/The R.I.C.E Protocol is a MYTH: A Review and Recommendations https://thesportjournal.org/article/the-r-i-c-e-protocol-is-a-myth-a-review-and-recommendations/Effects of high heel wear and increased weight on the knee during walking https://pubmed.ncbi.nlm.nih.gov/25532875/Relationship between knee joint laxity and knee joint mechanics during the menstrual cycle https://pubmed.ncbi.nlm.nih.gov/18728055/Effect of low-repetition jump training on bone mineral density in young women https://pubmed.ncbi.nlm.nih.gov/16269526/BIODr. Keith Baar is a distinguished professor and the head of the Functional Molecular Biology Laboratory at the University of California, Davis. With a Ph.D. in Physiology and Biophysics, Dr. Baar has dedicated his career to the intricate study of muscle development and adaptation. His research primarily focuses on understanding the molecular mechanisms behind muscle growth, repair, and the maintenance of muscle mass and function. ****************************P.S. When you're ready, here are two ways Dr. Stephanie can help you:Subscribe: The Mini Pause — My weekly newsletter packed with the most actionable, evidence-based tools for women 40+ to thrive in midlife.Build Muscle: LIFT — My progressive strength training program designed for women in midlife. Form-focused, joint-friendly, and built for real results. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Bret Contreras covers glute training: exercise selection (squats, RDLs, step-ups, split squats, single-leg work, abductions, kickbacks, bridges), hip thrust technique (foot placement, full extension, setup errors, machine issues), and prioritizing glute growth over quads/hamstrings.TOPICS COVEREDGlute Rapid-Fire BeginsHip Thrust MistakesPelvic Tilt and MythsMyth of Light Glute TrainingNo-Equipment Glute OptionsThe Hip Dips QuestionAesthetics and Glute GoalsWhy Hip Thrusts Recover WellGrowing Glutes Without LegsHip Thrust VariationsRecovery and Training FrequencyManaging Maximum Recoverable VolumeOUR SPONSORSSUNLIGHTEN - Boost recovery, heart health, and balance with sauna therapy. Go to https://get.sunlighten.com/DRSTEPHANIE and use code DRSTEPHANIE for a special discount.JUST THRIVE HEALTH - Your gut runs the show — mood, immunity, energy, all of it. Just Thrive's spore-based probiotics are the ones I actually trust. Take the Feel Better Challenge and save on your first order at https://justthrivehealth.com/better with code BETTER.PIQUE LIFE  - Experience Transformative Results. Start your daily ritual today and elevate your morning and evening routine at https://piquelife.com/betterTIMELINE - Timeline’s clinically proven formula is now available at a great price when you go to https://timelinenutrition.com/better with code BETTER.RESOURCES MENTIONEDWebsite: https://bretcontreras.comInstagram (@bretcontreras1): https://www.instagram.com/bretcontreras1YouTube: https://www.youtube.com/c/bretcontreras1Periodization of Strength Training for Sports by Tudor BompaThe Westside Barbell Book of Methods by Louie SimmonsThe impact of resistance training on gluteus maximus hypertrophy: a systematic review and meta-analysis - https://pmc.ncbi.nlm.nih.gov/articles/PMC12018462/Glute Lab: The Art and Science of Strength and Physique Training by Bret Contreras - https://www.porchlightbooks.com/products/glute-lab-bret-contreras-9781628603460The Science & Practice of Hip Thrusts (Research & EMG Studies) by Bret Contreras - https://www.bcstrength.com/pages/about-the-inventorAdvanced Techniques in Glutei Maximi Strengthening by Bret Contreras - https://bretcontreras.com/ebook-2/Glute Medius Hip Thrust https://www.youtube.com/watch?v=Rvw9cpZ2Z1QBIOBret Contreras “The Glute Guy” PhD, CSCS is a prominent strength and conditioning specialist, researcher, and bestselling author. He is best recognized for inventing the barbell hip thrust and developing cutting-edge glute-training methodologies.He authored the bestselling book Glute Lab, Bodyweight Strength Training Anatomy, and coauthored Strong Curves. Contreras holds a Ph.D. in Sports Science and has contributed to over 50 peer-reviewed published studies. ****************************P.S. When you're ready, here are two ways Dr. Stephanie can help you:Subscribe: The Mini Pause — My weekly newsletter packed with the most actionable, evidence-based tools for women 40+ to thrive in midlife.Build Muscle: LIFT — My progressive strength training program designed for women in midlife. Form-focused, joint-friendly, and built for real results. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Your muscles aren't just for moving — they're an endocrine organ, releasing hundreds of signalling molecules called myokines every time you contract them. Dr. Paul Taylor breaks down the science of myokines, why muscular power (not just strength) is the strongest predictor of how long you'll live, and why the pursuit of "skinny" is costing women their healthspan.RESOURCES MENTIONEDDeath by Comfort: How Modern Life Is Killing Us and What We Can Do About It by Dr. Paul TaylorThe Hardiness Podcast with Dr. Paul TaylorDr. Paul Taylor's websiteFrank W. Booth et al., "Lack of Exercise Is a Major Cause of Chronic Diseases", Comprehensive Physiology, 2012Physical Activity Patterns and Biomarkers of Cardiovascular Disease Risk in Hunter-Gatherers, Hadza hunter-gatherer study using continuous heart-rate monitoringUltra-Processed Food Exposure and Adverse Health Outcomes: Umbrella Review of Epidemiological Meta-Analyses, The BMJ, 2024Mark Seery, "Challenge or Threat? Cardiovascular Indexes of Resilience and Vulnerability to Potential Stress in Humans", University at BuffaloCOSMOS-Mind: Effects of Cocoa Extract and a Multivitamin on Cognitive Function, randomized clinical trial in older adultsBiosphere 2: Calorie Restriction and Physiologic, Hematologic, Hormonal, and Biochemical ChangesThe Good, The Bad & The Ugly of Cold Water Exposure with Professor Mike Tipton, The Hardiness PodcastMuscle Power Versus Strength as a Predictor of Mortality in Middle-Aged and Older Men and Women, Mayo Clinic Proceedings, 2025BIODr. Paul Taylor is a Psychophysiologist, with a PhD in Psychology, separate master's degrees in Exercise Science and Nutrition and a postgraduate qualification in Neuroscience. As Director of Paul Taylor Consulting, he has conducted published research that shows that his programs have proven benefits for increasing hardiness, cognitive function and employee wellbeing, whilst reducing burnout across multiple industries. More at paultaylor.biz/aboutOUR SPONSORSBON CHARGE - Bon Charge brings you science-backed wellness technologies to enhance sleep, recovery, and beauty. Go to https://boncharge.com/better and use code BETTER.BEARABY - Find a more natural way to support deeper, calmer sleep. Go to https://bearaby.com and use code BETTER10 on any Bearaby weighted blanket purchase.ALGAECAL - Listeners can try AlgaeCal Collagen and get a specail discount off their first purchase through our special offer. Go to https://drstephanieestima.com/algaecal for a special offer.INCREDIWEAR - If you are an athlete, dealing with chronic joint pain, or just someone who wants to feel better in your body, this is worth trying. Head to https://drstephanieestima.com/incrediwear and use code DRSTEPH20.RAPID REBOOT - Whether you're a weekend warrior, a competitive athlete, or a parent of one — this is a game-changer for the whole household. Go to https://drstephanieestima.com/rapidreboot and use code DRSTEPHANIE.TOPICS COVEREDMyokines: what they are and how muscle contraction releases themMuscle as an endocrine organ/exercise as medicineThe molecule of hope (irisin) and the myokine-brain connectionBeing sedentary as "an active depressant"Muscular power vs. strength vs. size for longevityTwo major waves of aging (40-44 and 60) and accelerated muscle lossSarcopenia, falls risk, and mortality in older adultsHormesis and the case for reintroducing discomfort (Death by Comfort)Cold plunge and cortisol: debunking the myth for perimenopausal and postmenopausal womenCortisol response vs. threat response vs. challenge responseChronic stress, amygdala hypertrophy, and frontal lobe shrinkageUltra-processed foods and the 80/20 ruleProtein requirements in perimenopause and menopause (1.6-2g/kg body weight)Debunking low-protein "longevity diet" claims and Blue Zone researchGrip strength, VO2 max, and muscular power hazard ratios vs. smoking risk ****************************P.S. When you're ready, here are two ways Dr. Stephanie can help you:Subscribe: The Mini Pause — My weekly newsletter packed with the most actionable, evidence-based tools for women 40+ to thrive in midlife.Build Muscle: LIFT — My progressive strength training program designed for women in midlife. Form-focused, joint-friendly, and built for real results. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.