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

Dr. Satchin Panda delves into the fascinating world of circadian biology. He explains why the timing of your meals could be as crucial as the food you eat, how disruptions in circadian rhythms can affect menstrual cycles, and the unexpected links between sleep, light exposure, and metabolic health. 

Want a simple way to improve your circadian health? Dr. Satchin Panda has developed Ontime Health, an app and online programme designed to help users understand more about sleep, fasting, activity and light so they can improve their overall wellbeing, longevity and performance. Join the FREE 12-week programme that helps you learn and stick to daily routines that optimize your natural rhythms. The app is a log, tracker, prompt and checklist to help you make those healthier routines a habit. 
Get started: http://getontimehealth.com/DrStephanie

Episode Overveiw (timestamps are approximate):
(0:00) Intro/Teaser
(6:00) Understanding Chronotypes and Circadian Rhythms
(20:00) Adjusting to Different Light Environments
(30:00) Optimizing Light Exposure for Health
(46:00) Impact of Meal Timing on Health
(53:00) Navigating Menopausal Changes and Sleep
(1:08:00) Optimal Time for Exercise Performance
(1:18:00) Foundations of Health
(1:26:00) BONUS: the “After-Party” with Dr. Stephanie

Resources mentioned in the episode can be found at https://drstephanieestima.com/podcasts/ep423

A huge thank you to 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

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.

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.

Dr. Brianna Stubbs, director of Translational Science at the Buck Institute for Research on Aging, explores the science behind ketone metabolism and its benefits for women. Learn how ketones can support your fitness goals, regulate appetite, aid in recovery, and even contribute to healthy brain aging. This episode is full of actionable insights and valuable tips for incorporating ketones into your wellness routine.

KETONE-IQ Get 30% off when you Subscribe & Save at https://ketone.com/STEPHANIE

Episode Overview (timestamps are approximate):
(10:00) Optimizing Performance With Ketones
(23:00) Ketones and Appetite Regulation
(28:00) Ketones and Muscle Protection
(36:00) Ketones, Exercise, and Muscle Metabolism
(43:00) Strategic Use of Ketones for Performance
(48:00) Ketones for Energy and Recovery
(53:00) Ketones and Cellular Aging
(1:04:00) Advancing Biomarkers for Healthy Aging
(1:09:00) BONUS the “After-Party” with Dr. Stephanie

Resources mentioned in this episode acn be found at https://drstephanieestima.com/podcasts/ep422

We are grateful 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

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

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

Alessandra Zonari PhD, co-founder of OneSkin, began her career in stem cell biology after witnessing her grandparents’ struggles with age-related diseases. She shares the science behind hair loss in men and women, the impact of hormonal changes, inflammation, and senescent cells on hair health, and the distinct patterns of hair loss between genders. Dr. Zonari also compares the effectiveness of Minoxidil to natural alternatives like OS1 peptide and provides practical advice on using these products for optimal results. Tune in to gain insights into hair loss prevention and create a healthier scalp for youthful, vibrant hair.

Episode Overview (timestamps are approximate):
(00:00) - Hair Loss Prevention and Treatment
(05:00) - Understanding Hair Loss in Women
(20:00) - Hair Loss Prevention Strategies
(27:00) - Hair Loss Solutions & Side Effects
(38:00) - Hair Growth and Scalp Health
(47:00) - Basic Hair Care
(56:00) - BONUS! Dr. Stephanie's “After-Party” Wrap-Up Comments

Resources mentioned in this episode can be found at https://drstephanieestima.com/podcasts/ep421/

A huge thank you 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%.

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.

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.

BODYBIO FISH OIL - Support your health with Fish Oil Plus. Great straight or in smoothies! Use code BETTER at https://bodybio.com/better for 15% off.

Are you ready to dive into a topic that’s often overlooked but super important? It’s pelvic floor health! Dr. Sarah Reardon, the amazing Vagina Whisperer, teaches you about all sorts of pelvic floor issues like urinary leakage, painful sex, bladder and uterine prolapse, and more. Dr. Reardon shares expert advice on how to keep your pelvic floor strong and healthy, no matter if you’re postpartum or approaching menopause. Get ready to revolutionize your pelvic health routine.

Episode Overview (timestamps are approximate):
(0:00) Intro/Teaser
(5:00) Understanding the Pelvic Floor Muscles
(13:00) Understanding Types of Incontinence and Kegels
(24:00) Managing Pelvic Floor Tension and Dysfunction
(31:00) Optimizing Pelvic Floor Health Through Awareness
(36:00) Managing Bladder Health and Constipation
(45:00) Exercise Accessories or Pelvic Floor Effects
(49:00) Benefits of Postpartum Compression Underwear
(1:01:00) Pelvic Floor Health Book and Workouts
(1:03:00) BONUS “After Party” with Dr. Stephanie

Resources mentioned in the episode can be found at: https://drstephanieestima.com/podcasts/ep420/

A huge thank you 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, vat https://lvluphealth.com/DRSTEPHANIE and use code DRSTEPHANIE for 15% off.

ONESKIN - Use the power of peptides for firmer, glowing skin. Save 15% at https://oneskin.co/better with code BETTER.

AG1 - Support your whole body with AG1! Get a free one-year supply of vitamin D3/K2 and five AG1 travel packs with your first purchase at https://drinkag1.com/stephanie.

Dr. Diana Hill, a clinical psychologist and expert in acceptance and commitment therapy, and Katy Bowman, a biomechanist and founder of Nutritious Movement, discuss the psychology of movement and common objections to physical activity. They explore the definition of movement, its joy, and healing body image. They also address the 44 common objections, including overcoming time constraints, finding joy in movement, psychological flexibility, and self-compassion in making healthier choices in their new book.

Episode Overview (timestamps are approximate):
(0:00) Intro/Teaser
(14:00) Finding Joy in Movement
(23:00) Living Out Values Through Movement
(33:00) Shaping Movement and Building Connections
(36:00) Understanding and Challenging Body Image Ideals
(42:00) Reclaiming Body Confidence Through Self-Compassion
(55:00) Overcoming Resistance Through Movement Mastery
(1:09:00) The “After Party” with Dr. Stephanie

Resources mentioned in this episode can be found at https://drstephanieestima.com/podcasts/ep419

A huge thank you to our sponsors:

BON CHARGE - Achieve glowing skin and more energy with BON CHARGE's amazing products. Get 15% off at https://boncharge.com/better with code BETTER.

QUALIA SENOLYTIC - Support healthy aging with Qualia Senolytic. Save 15% at https://qualialife.com/better with code BETTER.

BIOPTIMIZERS MASSZYME - Life is too short to suffer from digestion problems. So go to https://bioptimizers.com/better and use code BETTER to get 10% off your order.

WALKING PAD - Low intensity exercise like walking is one of the best ways to burn fat. Go to https://www.walkingpad.com/DRSTEPHANIE and use the code DRSTEPHANIE for 30% off selected collections.

Abbie Smith-Ryan PhD, an expert in exercise and nutritional strategies for women’s health, especially during perimenopause, menopause and obesity, discusses evidence-based methods to accelerate fat loss, increase muscle mass, and improve well-being and longevity for women. Topics include accurate body composition measurement, the role of protein and fibre, optimizing pre- and post-exercise fueling, metabolic adaptation, and supplements like Omega-3s, vitamin D, magnesium, and creatine. Dr. Smith-Ryan also stresses consistent, varied exercise routines and mental and physical recovery.

Episode Overview (timestamps are approximate):
(0:00) Intro/Teaser
(11:00) Nutrition for Body Recomposition
(22:00) Nutrient Timing Pre and Post Exercise
(32:00) Protein Intake for Women
(43:00) The Benefits of Inefficiencies
(48:00) Optimal Exercise Frequency and Variety
(56:00) Key Supplements for Women's Health
(1:05:00) Optimizing Perimenopause Nutrition & Recovery
(1:12:00) The “After Party” with Dr. Stephanie

Resources mentioned in this episode can be found at https://drstephanieestima.com/podcasts/ep418/

A huge thanks to our sponsors:

TIMELINE - Improve energy at the cellular level with Mitopure. Save 10% at https://timelinenutrition.com/better with code BETTER.

ONESKIN  - Use the power of peptides for firmer, glowing skin. Save 15% at https://oneskin.co/better with code BETTER.

LVLUP - Midlife hormonal changes can wreak havoc on your gut health. Ultimate GI Repair combines powerful gut-healing peptides BPC-157, Larazotide Acetate and KPV with gut-nourishing naturals like Zinc L-Caronsine, EMIQ, Quercetin and Tributyrin to soothe your changing digestion. To learn more, visit https://lvluphealth.com/DRSTEPHANIE and use code DRSTEPHANIE for 15% off.

BODYBIO - Support your health with Fish Oil Plus. Great straight or in smoothies! Use code BETTER at https://bodybio.com/better for 15% off.