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-Party

Resources 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.

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 Carol

Resources 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 purchase

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.

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.

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-Party

Resources 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.

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 Party

Resources mentioned can be found at: https://drstephanieestima.com/podcasts/ep430

We 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.

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.

Tina Anderson, co-founder of Just Thrive Health, discusses why most store-bought probiotics fall short, how spore-based probiotics act as the 'gardener of the gut,' and the critical role of the estrobolome in hormone metabolism. Learn why a healthy gut is essential for overall well-being, and get tips on incorporating beneficial foods and practices into your routine.

Plus, enjoy an exclusive 20% off at https://justthrivehealth.com/BETTER with the code BETTER at checkout.

Episode Overview:
(0:00) Intro/teaser
(4:00) The Power of Spore-Based Probiotics
(17:00) The Gut's Impact on Health
(30:00) Gut Health With Probiotics & Fermented Foods
(38:00) Starting Supplement Company, Maintaining Gut Health
(43:00) The Importance of Prebiotics and Psychobiotics
(52:00) Menopause and Gut Health Upgrade
(54:00) BONUS: After-Party with Dr. Stephanie

Resources mentioned in this episode can be found at https://drstephanieestima.com/podcasts/ep428/

A huge thanks to our sponsors:

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.

QUALIA SENOLYTIC - This vegan, non-GMO, gluten-free blend of nine plant-derived ingredients is clinically tested to help your body naturally eliminate senescent cells and support healthy aging. Save 15% at https://qualialife.com/better with code BETTER

BIOPTIMIZERS MASSZYMES - 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 15% off your order.

ONESKIN Hair - Harness the power of peptides for fuller hair and glowing skin. Save 15% at https://oneskin.co/better with code BETTER.

Dr. Stuart McGill is a world-renowned spine biomechanics expert and a true pioneer in his field. Whether you’re dealing with back pain, joint issues, or simply aiming to age gracefully while staying healthy, this episode is packed with valuable insights. Discover Dr. McGill’s groundbreaking research, practical tips for managing and preventing back pain, and his famous ‘big three’ exercises for core stability. As he advises, “Don’t get greedy with your strength gains.” Tune in to learn from one of the most influential figures in spinal health and biomechanics.

Episode Overview:
(0:00) Intro/Teasee
(6:00) Why & Where Back Injuries Occur
(8:00) Understanding Spine Function and Health
(23:00) Anatomical Features Impact Athletic Performance
(35:00) Optimizing Performance and Injury Prevention
(42:00) Optimal Strength for Healthy Aging
(52:00) Movement Diversity for Joint Health
(1:05:00) Effective Training for Overall Wellness
(1:10:00) Athletic Performance Training Strategies
(1:21:00) Core Stability and Injury Prevention
(1:37:00) The Book: Back Mechanic
(1:38:00) BONUS: “After Party” with Dr. Stephanie

Resources mentioned in this episode can be found at https://drstephanieestima.com/podcasts/ep427/

We couldn’t do it without our sponsors:

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. Get 20% off plus a FREE rechargeable frother and glass beaker with my exclusive link: https://piquelife.com/better

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.

AG1 - I take my AG1 Omega 3s first thing in the morning once I'm home from the gym. Subscribe today to get a 1-month supply of AG Omega-3 with your first AG1 order! You’ll also get their Welcome Kit with everything you need to get you started. Get it now at https://drinkag1.com/stephanie.

Dr. Stacy Sims, an international exercise physiologist and nutrition scientist, joins us in this episode to provide valuable insights into cardiovascular exercise for women at different life stages. She also covers strength training, nutrient timing, and supplement recommendations. Dr. Sims explains the crucial differences in training and nutrition between menstruating, perimenopausal, and menopausal women. We love Stacy because she simplifies complex concepts, ensuring you get the practical knowledge you need to optimize your health and performance.

Episode Overview (timestamps are approximate):
(0:00) Intro/Teaser
(4:00) Why Cardio Matters in (Peri)-menopause
(14:00) Effective High-Intensity Cardio Training for Women
(27:00) Strength Training for Women in Perimenopause
(38:00) Effective Compound Movements and Training Techniques
(49:00) Recognizing the Importance of Deloading
(52:00) Empowering Women Through Strength Training
(59:00) Optimizing Pre-Workout Nutrition for Women
(1:05:00) Menstrual Cycle Research and Women's Health
(1:15:00) Carbohydrate Intake and Women's Health
(1:19:00) Gut Health and Women's Supplements
(1:27:00) BONUS: the After-Party with Dr. Stephanie

Resources mentioned in this episode can be found at https://drstephanieestima.com/podcasts/ep426/

A huge THANKS 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 10%.

EQUIP COLLAGEN - Support bones, joints, gut, and skin with Equip Collagen. Get 20% off at https://equipfoods.com/better with code BETTER.

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.

BEAM MINERALS - Replenish essential minerals your body needs. Visit https://beamminerals.com/better for 20% off of the entire store. The discount is auto-applied at checkout.

Sarah Kennedy of Calocurb discusses the natural and medical ways to suppress appetite, focusing on the revolutionary GLP-1 agonists (like Ozempic and Wegovy). This is truly a deep dive into the mechanism of GLP-1 and its role in regulating appetite and blood sugar. You will learn all about the innovative Calocurb supplement, founded by Sarah, which uses a patented hops extract to effectively increase GLP-1 and reduce calorie intake by 18%. A must-watch for women in midlife looking to manage their weight naturally.

Go to https://calocurb.com/drstephanie to get 10% off your first purchase

Episode overview (timestamps are approximate):
(0:00) Intro/Teaser
(7:00) Understanding GLP-1 and Appetite Suppression
(24:00) Exploring the Effects of CaloCurb
(39:00) Mechanism and Benefits of CaloCurb
(43:00) Practical Strategies for Managing Hunger and Stress Eating
(54:00) Research and the Future of Natural Appetite Suppression
(1:03:00) BONUS: Dr. Stephanie's "After Party"

Resources mentioned in this episode can be found at https://drstephanieestima.com/podcasts/ep425

A huge thanks to our sponsors:

BEAM MINERALS - Replenish essential minerals your body needs. Visit https://beamminerals.com/better for 20% off of the entire store. The discount is auto-applied at checkout.

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.

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.

Juliet Starrett, an entrepreneur, author, and co-founder of The Ready State, discusses the significance of mobility in midlife. She shares practical, science-backed methods for incorporating mobility into busy lives, like the sit-to-stand test, squatting, and floor sitting. Juliet also offers tips on maintaining and improving range of motion, balance, and overall health while making mobility exercises a part of daily routines. She emphasizes that pain is a signal for change, encouraging listeners to be curious about their bodies without judgment.

Episode Overview (timestamps are approximate):
(0:00) Teaser/Intro
(5:00) Prioritizing Mobility for Active Aging
(14:00) Sitting on the Floor for Mobility
(26:00) Diversify Mobility Practices for Active Aging
(35:00) Curious Approach to Mobility Improvement
(42:00) Navigating Pain and Mobility Practices
(46:00) Benefits of Squatting for Health
(54:00) Creative Approaches to Mobility Training
(1:03:00) Center of Gravity and Hip Extension
(1:06:00) Breathing Mechanics and Mobility Practices
(1:23:00) Walking and High Intensity Training
(1:36:00) BONUS: the “After-Party” with Dr. Stephanie

Resources mentioned in this episode: https://drstephanieestima.com/podcasts/ep424

We are grateful to 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.

EQUIP FOODS - Support bones, joints, gut, and skin with Equip Collagen. Get 20% off at https://equipfoods.com/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 10%.

PIQUE - Designed to deeply hydrate, enhance skin elasticity & firmness and support sustained energy—exactly what we need during this stage of life. Get 20% off plus a FREE rechargeable frother and glass beaker with my exclusive link: https://piquelife.com/better