BETTER! with Dr. Stephanie Estima | Strength, Body Composition & Perimenopause

Dr. Jolene Brighten explains why ADHD in women is so often missed, misdiagnosed, or dismissed as personality. She covers the five hormonal life stages that make ADHD symptoms worse, why perimenopause "unmasks" ADHD rather than causing it, and the food and exercise protocols that actually support an ADHD brain.

Get Dr. Brighten’s Book, ADHD & Women: https://drbrighten.com/adhd-and-women/

🎤 TOPICS COVERED

• ADHD in women: symptoms, diagnosis, and why it's missed for decades
• Why ADHD looks different in women versus men
• Perimenopause and ADHD: why symptoms get worse in midlife
• The five hormonal stages that worsen ADHD (puberty, pregnancy/postpartum, perimenopause, postmenopause, premenstrual phase)
• Executive dysfunction explained: time blindness, task paralysis, and emotional dysregulation
• ADHD masking in women: people-pleasing, perfectionism, and burnout
• Estrogen, progesterone, and the ADHD brain: how hormones affect dopamine and focus
• PMDD and ADHD: the connection between your cycle and your symptoms
• Progesterone sensitivity and hormone replacement therapy for ADHD women
• PCOS, PMOS, and the androgen-ADHD connection
• ADHD and genetics: is ADHD hereditary
• Nutrition for ADHD: gut health, protein, and the three foods Dr. Brighten recommends weekly
• Exercise and the ADHD brain: lactate, BDNF, and why movement improves focus
• Best workouts for ADHD: strength training, sprints, and mobility work
• Creatine, saffron, bacopa, and other supplements for ADHD
• Sleep and ADHD: delayed sleep phase syndrome and the default mode network
• Late-diagnosed ADHD in women: why so many women are diagnosed in their late 30s and 40s

📎 RESOURCES MENTIONED

• Number of ADHD Patients Rising, Especially Among Women - https://www.epicresearch.org/articles/number-of-adhd-patients-rising-especially-among-women/
• ADHD link to severe premenstrual disorder uncovered in women - https://www.qmul.ac.uk/news/latest-news/2025/science-and-engineering/se/adhd-link-to-severe-premenstrual-disorder-uncovered-in-women.html
• Genetics of attention deficit hyperactivity disorder - https://pmc.ncbi.nlm.nih.gov/articles/PMC6477889/
• Crocus sativus L. Versus Methylphenidate in Treatment of Children with Attention-Deficit/Hyperactivity Disorder: A Randomized, Double-Blind Pilot Study - https://pubmed.ncbi.nlm.nih.gov/30741567/
• Moderate Exercise Tied to Improved ADHD Symptoms in Young Men - https://www.patientcareonline.com/view/moderate-exercise-tied-improved-adhd-symptoms-young-men
• Adult attention-deficit hyperactivity disorder and clinical correlates of delayed sleep phase disorder - https://www.sciencedirect.com/science/article/abs/pii/S0165178119324564
• Methylphenidate and Its Impact on Redox Balance and Behavior - https://pmc.ncbi.nlm.nih.gov/articles/PMC12565610/
• Creatine Promotes Endometriosis by Inducing Ferroptosis Resistance via Suppression of PrP - https://pmc.ncbi.nlm.nih.gov/articles/PMC11481182/
• Website: https://drbrighten.com
• Instagram: https://www.instagram.com/drjolenebrighten
• YouTube: https://www.youtube.com/@DrJoleneBrighten
• Tiktok: https://www.tiktok.com/@drjolenebrighten

BIO
Dr. Jolene Brighten is an internationally recognized expert in hormones, women’s health, and ADHD across the female lifespan. A board-certified naturopathic endocrinologist, nutrition scientist, certified menopause specialist, and sex counsellor, she is widely known for translating complex hormonal science into clear, clinically relevant care for patients and the doctors who treat them. She is the bestselling author of Beyond the Pill and Is This Normal, and is the host of The Dr. Brighten Show, a top-rated women’s health podcast. More at drbrighten.com

📦 OUR SPONSORS

PIQUE LIFE - Experience Transformative Results. Start your daily ritual today and elevate your morning and evening routine at https://piquelife.com/better

TIMELINE  - Timeline’s clinically proven formula is now available at a great price when you go to https://timelinenutrition.com/better with code BETTER.

BERKELEY LIFE - Restore your nitric oxide and get your pre-menopausal self back. Go to https://berkeleylife.com and use code BETTER20 to save.

JUST THRIVE HEALTH - Just Thrive's spore-based probiotics are the ones I trust. Take the Feel Better Challenge and save on your first order at https://justthrivehealth.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.

If you can touch your thumb to your forearm, your elbows bend backward when you lock them out, or you've spent your life being called "double-jointed" like it's a party trick — this episode is your explainer.

Dr. Stephanie walks through what hypermobility actually is, the three-tier spectrum from simple joint laxity to Hypermobility Spectrum Disorder to hEDS, and why the standard fitness advice (more stretching, more mobility work, taking it easy) is often exactly backwards for this population. The real issue was never flexibility — it's instability.

Dr. Stephanie also explains safe strength training when your passive stabilizers can’t protect your end range, why controlled range is better than maximum range, and the specific training variables (tempo, isometrics, balance work) that build the neuromuscular control hypermobile bodies lack. She also covers nutrition considerations (protein, vitamin C, collagen timing) and recovery pacing, and reframes the idea that losing muscle while hypermobile makes you safer.

TOPICS COVERED

• What hypermobility is and how it's screened (the Beighton score)
• The three tiers: joint hypermobility, Hypermobility Spectrum Disorder (HSD), and hypermobile Ehlers-Danlos Syndrome (hEDS)
• Why hypermobility itself isn't the problem — instability is
• Passive stabilizers vs. active stabilizers, explained
• Why estrogen increases ligament laxity (and why women are more affected than men)
• Proprioceptive deficits: why hypermobile joints don't send a clear "too far" warning signal
• Why strength training is a primary treatment strategy, not a nice-to-have
• Training in controlled range (about 80-90% of passive range) instead of maximum range
• Practical cueing for squats, presses, and overhead work
• Controlled eccentrics, isometrics, and balance/proprioceptive training
• Why passive static stretching is generally counterproductive for this population
• Joint-by-joint programming (why shoulders and hips need the most attention)
• Nutrition: protein targets, vitamin C, and collagen peptide timing
• Recovery: pacing over pushing, sleep, and how to tell soreness from a warning sign
• Why chasing "skinny" is especially risky for hypermobile women in midlife

RESOURCES MENTIONED https://drstephanieestima.com/podcasts/ep488

OUR SPONSORS

ALGAECAL
Listeners can try AlgaeCal Collagen and get a special discount off their first purchase through our special offer. Go to: https://drstephanieestima.com/algaecal

ONESKIN
For a limited time, try their new OS-01 FACE RICH CREAM using code BETTER at https://oneskin.co/BETTER

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

BIOPTIMIZERS
Your digestion can take a hit in midlife, but you don't have to suffer. Learn how enzymes can help at https://bioptimizers.com/better and use code BETTER to get 10% off your order.

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.

****************************
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 the guilt you feel for skipping the gym is based on a flawed concept? Biomechanist Katy Bowman challenges the notion that exercise is merely a modern, recent way to meet our body’s movement needs. She introduces her ”movement diet” framework, which includes movement calories (volume), movement macronutrients (walking, carrying, climbing, hand use, big-body work, active rest), and movement micronutrients (joint work often overlooked).

Katy also encourages playing cards on the floor instead of the couch, sprinting with your kids at the park instead of on a track, why bunions and hallux valgus develop from years of subtle gait compensation, not "just aging," and why fixing the small stuff often matters more than adding another workout. Remember your bones and joints don’t distinguish between loads from a barbell and carrying groceries; they only care that the load occurred.

If this episode has you wanting more than an hour with Katy, she's leading an in-person retreat, Dynamic Aging: Movement Through Menopause & Beyond, October 2–4 2026. https://artoflivingretreatcenter.org/retreat/presenter/katy-bowman/dynamic-aging/

🎤 TOPICS COVERED

• Exercise vs. physical activity vs. movement (the three circles)
• Fitting movement into an exhausted evening
• The movement diet: macros, micros, and why movement is a nutrient
• The Movement Pyramid, bottom to top
• Should you push through pain, or back off?
• Why "it's just age” is usually a movement-pattern problem
• Driving, automatic transmissions, and the pelvic floor connection
• Hadza activity levels vs. modern sedentary life
• Finding movement inside a "fixed" daily schedule
• Katy's own movement diet, and "Night Bitch"
• What bone actually needs: a biomechanist's view on bone density
• "Loads, not modes": Katy's rowing routine and the vitamin D/tofu analogy
• Reframing sprinting: racing your kids at the park
• Movement snacks and redesigning your environment
• "Convenience isn't saving you time — it's saving you movement"
• Feet, bunions, and how gait patterns form
• Not "over the hill": choosing uphill in midlife

📎 RESOURCES MENTIONED https://drstephanieestima.com/podcasts/ep487

📦 OUR SPONSORS

JUST THRIVE HEALTH - Your gut runs the show — take the Feel Better Challenge and save on your first order at https://justthrivehealth.com/better with code BETTER.

SUNLIGHTEN - Boost recovery, heart health, and balance with sauna therapy. Go to https://get.sunlighten.com/DRSTEPHANIE and use code DRSTEPHANIE for a special discount.

TIMELINE - Timeline’s clinically proven formula is now available at a great price when you go to https://timelinenutrition.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/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.

Falling in love triggers a specific hormonal cascade: oxytocin, dopamine, the whole cocktail that makes you feel like you can't think about anything else. What almost nobody talks about is that losing someone runs that same system in reverse.

Mary-Frances O’Connor, director of the Grief, Loss, and Social Stress Lab, discusses how grief can be understood as a hormonal “withdrawal” from the bonding chemistry of love, debunks the myth of five linear stages, and clarifies the difference between acute “grief” and the longer-term trajectory of “grieving.”

Prof O’Connor explains common emotional, cognitive, and physical manifestations, why the brain both knows a loved one is gone yet still expects them, and how grieving involves intense learning and identity updating. This episode also covers health risks after bereavement, the importance of preventive care and supportive companionship, practical ways to honour loved ones, and how reflecting on mortality can shape meaning.

🎤 EPISODE OVERVIEW

📎 RESOURCES MENTIONED https://drstephanieestima.com/podcasts/ep486

📦 OUR SPONSORS

BEARABY - Find a more natural way to support deeper, calmer sleep. Go to https://bearaby.com and use code BETTER10 for a discount on any Bearaby weighted blanket purchase.

BON CHARGE - Recover Faster. Sleep Deeper. Look Better. Bon Charge brings you science-backed wellness technologies to enhance sleep, recovery, and beauty. Get a special deal on the full suite at https://boncharge.com/better with code BETTER.

BRICKHOUSE NUTRITION - Switch to BRICKHOUSE WHEY for guaranteed results or your money back. Go to https://thenewwhey.com and use promo code BETTER for a special deal.

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

****************************
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 got a cupboard full of supplements you bought with good intentions but never used, this episode is for you. Cathy Eason, Chief Science Officer at Berkeley Life, talks about nitric oxide, a molecule that affects almost every body system, including blood flow, blood pressure, digestion, energy production, and sexual arousal.

She explains why nitric oxide production declines in your 30s and how it’s linked to perimenopause. Eason also discusses the research behind using dietary nitrates (like beets and leafy greens) to support nitric oxide production and when supplementation might be necessary. 

This episode covers practical aspects like testing nitric oxide status at home, the connection between oral health and nitric oxide, and how the protocol differs for daily energy needs versus intense training. Eason also advises caution with nitric oxide supplementation, especially for those on blood pressure medication, and why she moved away from arginine/citrulline supplements.

Go to https://drstephanieestima.com/berkeleylife  and use code BETTER20 for 20% Off.

🎤 EPISODE OVERVIEW

📎 RESOURCES MENTIONED - https://drstephanieestima.com/podcasts/ep485

📦 OUR SPONSORS

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. 

PIQUE LIFE - Experience Transformative Results. Start your daily ritual today and elevate your morning and evening routine at https://piquelife.com/better

TIMELINE - Timeline’s clinically proven formula is now available at a great price when you go to https://timelinenutrition.com/better with code BETTER.

JUST THRIVE HEALTH - Your gut runs the show — mood, immunity, energy, all of it.  Save on your first order at https://justthrivehealth.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.

For over 30 years, Jim Kwik has coached Hollywood, professional athletes, political leaders, and Harvard University on how to learn faster and think sharper — and in this episode, he tackles the question sitting underneath so much of modern life: what happens to your mind muscle when every cognitive task gets handed off to ChatGPT, Claude or Gemini?

The good news: your brain, like your muscles, adapts to the demands placed upon it at any age or stage. Jim explains why frustration and failure aren’t obstacles to brain training, shares his personal top ten list of brain-building habits, ranging from racket sports to language learning and volunteering.  He also delves into an MIT study examining the impact of ChatGPT and introduces his own framework for using AI as a genuine cognitive partner, rather than a replacement for human brain power.

🎤 Episode Overview:

📎 RESOURCES MENTIONED - https://drstephanieestima.com/podcasts/ep484

🎁 OUR SPONSORS

ONESKIN 

BIOPTIMIZERS 

OXFORD HEALTHSPAN PRIMEADINE 

BRICKHOUSE NUTRITION 

INCREDIWEAR 

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

For decades, women with low bone density were told to take it easy; Professor Belinda Beck's research proved the opposite: high-intensity resistance and impact training safely rebuilds bone, even in women who had been told their bones were too fragile to lift heavy.

Belinda covers the full arc of bone health, from how peak bone mass is set in the teenage years, to what actually happens to bone when estrogen declines through perimenopause and menopause, to why so many popular "safe" exercises, including walking, cycling, and Pilates, simply don't provide enough stimulus to protect bone.

They dig into the physiology of bone remodelling, the real evidence (and lack of it) behind weighted vests, how to read a DEXA scan, and practical calcium and vitamin D guidance. Belinda also shares the story behind LIFTMOR itself, including how her research team was once considered reckless for asking postmenopausal women to lift heavy, and how those same women ended up stronger, more confident, and more independent than they'd been in decades.

EPISODE OVERVIEW

RESOURCES
https://drstephanieestima.com/podcasts/ep483

OUR SPONSORS

LMNT

BEARABY

YOUNG GOOSE

TIMELINE

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

You did everything they told you. You rested it. You waited. And it still hurts. Here's the part no one explains: rest is often the reason it isn't getting better.

Dr. Tom Walters is an orthopedic physical therapist, kinesiology professor, and founder of Rehab Science. Tom has spent over a decade teaching people that their bodies are adaptable, not fragile, and this conversation is a masterclass in what that actually means when something starts to hurt. They nerd out (a lot), but everything here is built to help you move through midlife with less fear and more agency.

This one is for every Bettie who was told her aching hip or frozen shoulder is "just aging." You're not broken, and you're not behind. Your capacity changed; your plan just needs to change with it.

🎤 EPISODE OVERVIEW:

📎 RESOURCES MENTIONED: https://drstephanieestima.com/podcasts/ep482

🎁 OUR SPONSORS:

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 justthrivehealth.com/better with code BETTER.

BRICKHOUSE NUTRITION - Switch to BRICKHOUSE WHEY for guaranteed results or your money back. Go to https://thenewwhey.com and use promo code BETTER for a special deal.

PIQUE LIFE  - Experience Transformative Results. Start your daily ritual today and elevate your morning and evening routine at piquelife.com/better

QUALIA CREATINE+ - If you want to feel stronger, sharper, and more resilient, Qualia’s Creatine+ is my recommendation.Go to qualialife.com/better  and use code BETTER to save.

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

We've been taught that healing is something you power through. Overcome the fear. Crush the goal. Cut the cord and move on. Danielle LaPorte says that's exactly why so many high-achieving women are still stuck in the same loops they swore they'd released; they were given the wrong instructions.

In this episode, Dr. Stephanie (a self-described mechanist who wanted KPIs for her soul) gets Danielle to make "spiritual fitness" as concrete as a training program: a framework, metrics, and skills you can actually practice. They get into why cutting cords usually leaves you more hooked, not less; the fear of rejection quietly driving the woman who never misses a workout; the difference between ego goals (no party, no rest, onto the next thing) and heart-centered goals; and why the answer to a hard emotion is to bless it, not banish it.

🎤 EPISODE OVERVIEW:

📎 RESOURCES MENTIONED: https://drstephanieestima.com/podcasts/ep481

🎁 OUR SPONSORS:

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.

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 a deal on your first purchase.

BON CHARGE - Recover Faster. Sleep Deeper. Look Better. Bon Charge brings you science-backed wellness technologies to enhance sleep, recovery, and beauty. Get a special deal on the full suite at https://boncharge.com/better with code BETTER.

AGZ  - If you’re ready to turn down the stress and focus on the rest, head to https://drinkag1.com/STEPHANIE to get a special deal on your purchase.

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 to save.

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

You’re training hard, tracking macros, getting enough protein, and sleeping eight hours a night, yet your body isn’t changing.

In this solo episode, Dr. Stephanie explains that your body has been listening all along, but it’s been given the wrong instructions. She also breaks down weight loss and fat loss, explaining that the scale can’t tell you which one is happening. She explains muscle protein synthesis and breakdown and how chronic undereating, low carbs, and too much cardio can tip the balance in the wrong direction.

She also explains why skeletal muscle is the largest glucose disposal site, how muscle loss sets the stage for insulin resistance, and why myokines matter more than you think.

🎤 EPISODE OVERVIEW:

📎 RESOURCES MENTIONED: https://drstephanieestima.com/podcasts/ep480

🎁 OUR SPONSORS:

PIQUE LIFE - Experience Transformative Results. Start your daily ritual today and elevate your morning and evening routine at https://piquelife.com/better

TIMELINE - Timeline’s clinically proven formula is now available at a great price when you go to https://timelinenutrition.com/better with code BETTER.

INCREDIWEAR - Whether you're dealing with chronic joint pain or just want 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.

BON CHARGE - Recover Faster. Sleep Deeper. Look Better. Bon Charge brings you science-backed wellness technologies to enhance sleep, recovery, and beauty. Get a special offer at https://boncharge.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.