If you’ve been eating less, exercising more, and still experiencing unwanted body changes, this episode is for you. Natalie Jill, a Licensed Master Sports Nutritionist and functional fitness trainer, joins Dr. Stephanie for a peer-to-peer conversation between two women in the fitness industry who have seen the same broken patterns and concluded that the plan most women follow is not suitable for them.

Natalie’s journey from rock bottom to 13 magazine covers in her 40s and 50s was not due to a better diet plan, but rather a complete overhaul of her False Assumed Truths (F.A.T.). She discusses the mechanics behind why chronic cardio is counterproductive in midlife, the accelerating bone loss caused by ellipticals, the falsehood of three sets of twelve, and the necessity of changing beliefs before any protocol can work.

This rare episode features two practitioners in the same space, with the same audience, comparing notes honestly.

Episode Overview:

Resources mentioned in this episode: https://drstephanieestima.com/podcasts/ep473

We couldn’t do it without our sponsors:

YOUNG GOOSE - Skin aging isn't defined by wrinkles. It's defined by skin quality. Head over to https://drstephanieestima.com/younggoose and use code BETTER for 10% off your first purchase.

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.

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 and elevate your routine. Head to https://piquelife.com/drestima.

INCREDIWEAR - Whether you're 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 for 20% off your order.

RAPID REBOOT - 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 for 10% off.

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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.

Esther Blum, integrative dietitian and menopause expert, unpacks the estrogen supply chain crisis, leaving women without basic hormone care, while there are 25 erectile dysfunction medications on the market with zero shortages.

But the conversation goes deeper: if your gut and liver detox pathways aren't functioning first, HRT may not work the way you're hoping. Esther breaks down the gut-liver-hormone axis, explains why 70% of women aren't detoxing their hormones properly, and makes the case for eating more — not less — in midlife.

Plus: testosterone as the missing menopause hormone, why carbs at dinner might be the key to sleeping through the night, and why the zero F's era is the best-kept secret of menopause.

🎤 Episode Overview:

📎 Resources mentioned in this episode: https://drstephanieestima.com/podcasts/ep472

🎁 We couldn’t do it without our sponsors:

TIMELINE   - Timeline’s clinically proven formula is now available at a new, lower price . Mitopure now starts at $79, when you go to https://timelinenutrition.com/better with code BETTER.

JUST THRIVE HEALTH - Take the Just Thrive FEEL BETTER challenge today, and save 20% on your first order. Go to https://justthrivehealth.com/better and use the code BETTER to see the difference for yourself.

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/Better

KENETIK - You think carefully about how you fuel your body but are you fueling your brain? Learn more about Kenetik and try it for yourself by going to https://drinkkenetik.com/BETTER and use code BETTER for 15% off your purchase.

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.

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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.

Dr. Rachel Zoffness is a pain psychologist, neuroscientist, and author of Tell Me Where It Hurts -- and she's here to dismantle the biggest lie medicine has sold us: that pain is a purely biomedical problem requiring a purely biomedical solution.

Dr. Rachel unpacks how trauma turns the nervous system into a pain megaphone, why the brain literally gets better at producing pain the longer it practices it, and why loneliness is as dangerous to your physical health as poor sleep or a bad diet.

This one is for every woman who did the surgery, took the pills, and still woke up hurting. The roadmap exists. You just haven't been given it yet.

Episode Overview:

Resources mentioned in this episode: https://drstephanieestima.com/podcasts/ep471

We couldn’t do it without 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 and elevate your routine. Head to https://piquelife.com/drestima.

TROSCRIPTIONS - There’s a completely new way to optimize your health. Give it a try at https://troscriptions.com/BETTER or enter BETTER at checkout for a discount off your first order.

OXFORD HEALTHSPAN - A whole-food spermidine supplement that supports cell renewal and healthy aging. Save at https://OxfordHealthspan.com/DrStephanie with code DrStephanie.

INCREDIWEAR - Whether you're an athlete, dealing with chronic joint pain, or just someone who wants to feel better in your body, head to https://drstephanieestima.com/incrediwear and use code DRSTEPH20 for 20% off your order.

****************************
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 have been getting your skincare advice from 60-second reels and 18-year-old influencers, this episode is your reset.

Dr. Mamina Turegano is not your average dermatologist. Triple board-certified in dermatology, internal medicine, and dermatopathology, she has spent 16 years in practice connecting what shows up on the surface to what is happening inside the body. Today, she is here to de-influence your skincare routine and give you the science-backed truth about what perimenopausal skin actually needs.

This is the episode to send to every Betty who has ever felt overwhelmed in the skincare aisle. The answer is simpler -- and more internal -- than the industry wants you to believe.

Episode Overview:
0:00 Intro/Teaser
5:03 How to actually wear sunscreen
8:05 What estrogen loss does to skin in perimenopause
16:40 Estrogen cream on the face
20:55 Melasma and hyperpigmentation
30:00 Retinol vs tretinoin, how to onboard, and the skin-thinning myth busted
49:00 Eczema, psoriasis, gut health, fiber, and stress-triggered skin conditions in midlife
1:09:33 Collagen peptides, niacinamide, polypodium leucotomos, urolithin A
1:25:32 Home device ratings: red light therapy, microneedling, microcurrent
1:36:13 Why strength training and glutes improve your skin
1:41:08 After-party with Dr. Stephanie

Resources mentioned: https://drstephanieestima.com/podcasts/ep470

We couldn’t do it without our sponsors:

BIOPTIMIZERS (NEW read) - Go to https://bioptimizers.com/better and use code BETTER for 15% off your entire order. Plus a free bottle of Masszymes — BiOptimizers' best-selling digestive enzyme — will be added to your order automatically when you use our exclusive code.

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.

APOLLO  - The Apollo wearable supports energy, focus, relaxation, and sleep by syncing with your rhythms. Go to https://ApolloNeuro.com/BETTER to get $99 off Apollo with Smart Vibes AI.

COZY EARTH (jogger set + clogs) - Give yourself the kind of comfort that lives with you all day — not just the moment you get home. Head to https://cozyearth.com and use my code BETTER for up to 20% off.

****************************
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.

Dr. Stephanie Estima gives a masterclass on the often-overlooked role of lactate in how our bodies work during exercise. She’s redefining lactate as a key metabolic signal that can help us get stronger, age better and think sharper.

In this solo episode, Dr. Stephanie gets into how lactate is made, how it fuels our energy and why it’s so important when we push ourselves hard. Dr. Stephanie is a big fan of sprinting because it helps us build metabolic power and stay strong, and she’ll also talk about how to use it right and how to recover well.

Episode Overview:

Resources mentioned in this episode: https://drstephanieestima.com/podcasts/ep469

We couldn’t do it without our sponsors:

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.

MUSE - Train your nervous system with feedback, the same way you’d train muscles with resistance. If you are ready to unlock your brain's potential, go to https://choosemuse.com/BETTER or use code BETTER at checkout to get started.

PIQUE LIFE - If you want to redefine your afternoon and evening rituals and still feel like yourself the next day, you can get 10% off at https://piquelife.com/better

TIMELINE   - Timeline’s clinically proven formula is now available at a new, lower price . Mitopure now starts at $79, when you go to https://timelinenutrition.com/better with code BETTER.

****************************
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.

The single biggest lie women have been told about perimenopause? That it's a gynecological problem. Dr. Heather Hirsch — board-certified internist, Harvard faculty, and founder of one of the first hospital-based menopause clinics in the US — is done with that framing.

In this episode, Dr. Hirsch joins Stephanie to dismantle the assumption that perimenopause begins and ends with a reproductive doctor. This is a cardiometabolic transition. Full stop. Estrogen isn't just a period hormone — it's a vasodilator, a bone protector, an insulin sensitizer, and a vessel guardian for your brain and heart. When it starts to shift, so does everything else.

This conversation goes deep on what's actually happening in your body during perimenopause — and what to do about it before the downstream consequences become irreversible.

Episode Overview:

Resources mentioned in this episode: https://drstephanieestima.com/podcasts/ep468

We are grateful to our sponsors:

KENETIK - You think carefully about how you fuel your body but are you fueling your brain? Learn more about Kenetik and try it for yourself by going to https://drinkkenetik.com/BETTER and use code BETTER for 15% off your purchase.

QUALIA 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 up to 50%, plus an additional 15% off. 

OXFORD HEALTHSPAN PRIMEADINE - Support memory, hormones, and hair growth. Save 15% at https://OxfordHealthspan.com/DrStephanie with code DrStephanie15.

LMNT  - Stay hydrated without the sugar, food dye, and other dodgy ingredients found in popular electrolyte and sports drinks. Receive a free LMNT Sample Pack with any order when you make a purchase at https://DrinkLMNT.com/Better

INCREDIWEAR - Whether you're 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 for 20% off your order.

****************************
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've written creatine off as a supplement for guys at the gym, Dr. Dan Pardi, sleep researcher, neuroscientist, and Chief Health Officer at Qualia Life, will change your mind. Dan has spent decades studying what creatine actually does in the body — and what the research reveals for midlife women is genuinely surprising. It's not about muscle. It's about energy. And energy is foundational to everything.

Try Qualia Creatine+: https://qualialife.com/better — use code BETTER for 15% off.

Episode Overview:

Resources mentioned in this episode: http://drstephanieestima.com/podcasts/ep467/

We couldn’t do it without our sponsors:

TROSCRIPTIONS - There’s a completely new way to optimize your health. Give it a try at https://troscriptions.com/BETTER or enter BETTER at checkout for 10% off your first order.

TIMELINE   - Timeline’s clinically proven formula is now available at a new, lower price . Mitopure now starts at $79, when you go to https://timelinenutrition.com/better with code BETTER.

JUST THRIVE HEALTH - Take the Just Thrive FEEL BETTER challenge today, and save 20% on your first order. Go to https://justthrivehealth.com/better and use the code BETTER to see the difference for yourself.

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.

COZY EARTH  - Give yourself the kind of comfort that lives with you all day — not just the moment you get home. Head to https://cozyearth.com and use my code BETTER for up to 20% off.

****************************
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 gut doesn't lie — and in perimenopause, it's sending distress signals most doctors completely ignore.

Nurse practitioner, two-time TEDx speaker, and Everyday Wellness podcast host Cynthia Thurlow joins Dr. Stephanie for a conversation that starts in Morocco (food poisoning, a hospitalization, and a perimenopause wake-up call nobody saw coming) and ends with a clear-eyed framework for supporting your gut, your bones, your immune system, and your sleep through the hormonal chaos of midlife.

Episode Overview:

Resources mentioned in this episode can be found at https://drstephanieestima.com/podcasts/ep466/

We couldn’t do it without our sponsors:

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.

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%.

JUST THRIVE HEALTH - Take the Just Thrive FEEL BETTER challenge today, and save 20% on your first order. Go to https://justthrivehealth.com/better and use the code BETTER to see the difference for yourself.

LMNT  - Stay hydrated without the sugar, food dye, and other dodgy ingredients found in popular electrolyte and sports drinks. Receive a free LMNT Sample Pack with any order when you make a purchase at https://DrinkLMNT.com/Better

COZY EARTH  - Cozy Earth helps you feel better by keeping your temperature perfect overnight to facilitate deep restorative sleep. Head to https://cozyearth.com and use my code BETTER for up to 20% off.

****************************
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.

What if your sexual health was as important as your heart rate? What if understanding your sexuality was the final frontier of truly knowing yourself?

In this groundbreaking conversation, Dr. Juliana Hauser—sex therapist, author of A New Position on Sex, and expert in sexual agency—challenges everything we've been taught about sexuality, pleasure, and desire.

Dr. Hauser explains why sexual wellness isn't something you add to your to-do list (if you're breathing, you're already a sexual being), and why the real work is about developing sexual agency: the skill of knowing your yeses and nos, listening to your body, and showing up authentically in all your relationships.

Episode Overview (timestamps are approximate):

Resources mentioned in this episode can be found at https://drstephanieestima.com/podcasts/ep465

We couldn’t do it without our sponsors:

OXFORD HEALTHSPAN PRIMEADINE - A whole-food spermidine supplement that supports cell renewal and healthy aging. Save 20% at https://OxfordHealthspan.com/DrStephanie with code DrStephanie.

COZY EARTH  - Cozy Earth helps you feel better by keeping your temperature perfect overnight to facilitate deep restorative sleep. Head to https://cozyearth.com and use my code BETTER for up to 20% off.

TIMELINE   - Timeline’s clinically proven formula is now available at a new, lower price . Mitopure now starts at $79, when you go to 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 get $99 off Apollo with Smart Vibes AI.

PIQUE LIFE - If you want to redefine your evening ritual and still feel like yourself the next day, you can get 10% off for life. Yes, for life at https://piquelife.com/better

****************************
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.

Leslie Kenny was told in her 30s that she had five years to live. Diagnosed simultaneously with lupus, rheumatoid arthritis, and Hashimoto’s thyroiditis — and told to give up her dream of having children — she did what true Betties do: she refused the prognosis, threw everything she had at it, and got to work. Now 60 years old, Leslie reports a biological age of 21. She is autoimmune disease-free. And she naturally conceived a child at 43.

Her recovery journey led her to collaborate with University of Oxford scientists and to discover spermidine — a naturally occurring, food-derived longevity compound that was hiding in plain sight. It’s been in our food for millennia, it’s in breast milk, and it’s in every plant on earth. And it addresses 9 of the 12 hallmarks of ageing identified by science as the root causes of why we get older.

For 20% off Primeadine, go to: https://www.oxfordhealthspan.com/DRSTEPHANIE 

Episode Overview (timestamps are approximate):

Resources mentioned in the Episode can be found at: https://drstephanieestima.com/podcasts/ep464 

We couldn’t do it without our sponsors:

JUST THRIVE HEALTH - Take the Just Thrive FEEL BETTER challenge today, and save 20% on your first order. Go to https://justthrivehealth.com/better and use the code BETTER to see the difference for yourself.

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.

HIGHER DOSE - If you’re noticing thinning, shedding, or simply want to support scalp and hair health proactively, this is a powerful addition to your routine. Get 15% off the Red Light Hat at https://higherdose.com with code BETTER at checkout.

KENETIK - You think carefully about how you fuel your body but are you fueling your brain? Learn more about Kenetik and try it for yourself by going to https://drinkkenetik.com/BETTER and use code BETTER for 15% off

QUALIA LIFE - Boost energy, DNA health, and cellular protection. Save 15% at https://qualialife.com/better with code BETTER.

****************************
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.