BETTER! Muscle, Mobility, Metabolism & (Peri) Menopause with Dr. Stephanie

6d ago

Dr. Rena Malik, board-certified urologist and sexual medicine expert, has the most frank conversation about female sexual health you'll hear anywhere. She covers pelvic floor dysfunction (incontinence affects 1 in 3 women), the genital urinary syndrome of menopause (80% of women will experience changes), and the orgasm gap—plus why same-sex couples don't have this problem. Dr. Malik breaks down low desire in midlife with actual treatment options, explains responsive vs. spontaneous desire, and tackles the hard conversations about pornography's impact on our kids. Whether you're dealing with changes yourself or supporting someone who is, this episode removes the shame and gives you actionable solutions for better sexual and pelvic health. Episode Overview (timestamps are approximate): (0:00) Intro/Teaser (4:00) Pelvic Floor 101: Anatomy and Function (8:00) Urinary Incontinence (14:00) Tight Pelvic Floor & Pelvic Floor Dysfunction (18:00) Strengthening Weak Pelvic Floor (21:00) Pelvic Organ Prolapse (POP) (29:00) Menopause & Genito-Urinary Changes (33:00) Female Arousal & Clitoral Anatomy (37:00) Responsive Desire & Maintaining Sexual Connection (44:00) The Orgasm Gap (49:00) Pornography & Realistic Expectations (55:00) Pornography Use & Sexual Function (1:00:00) Types of Orgasms (1:03:00) Semen Retention & Orgasm Frequency (1:08:00) Low Desire in Women (1:16:00) Arousal vs. Desire (1:19:00) UTIs & Bladder Health (1:23:00) BONUS: After-Party with Dr. Stephanie Resources mentioned in this episode can be found at https://drstephanieestima.com/podcasts/ep447 We couldn’t do it without 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%. ONESKIN - Harness the power of peptides for fuller hair and glowing skin. Save 15% at https://oneskin.co/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 . 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 . Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Dec 8

Feeling overwhelmed by environmental toxins? This is your antidote to eco-anxiety. Dr. Aly Cohen, triple board-certified physician, joins me for a refreshingly practical conversation about endocrine-disrupting chemicals (EDCs) without the hysteria. We break down how BPA, phthalates, and PFAS affect your hormones, metabolism, and immune system—and what you can actually do about it. From the frozen food revelation (it's better than fresh!) to low-cost swaps like glass Tupperware and vinegar cleaners, Dr. Cohen shares her "Four A's" framework for reducing toxic load. We dive into obesogens (chemicals making weight loss harder), why teens use 17 products daily, and how to navigate personal care products, water filters, and cookware. Environmental health for real people living real lives—progress, not perfection. Actionable steps you can take today. Episode Overview (timestamps are approximate): (0:00) Intro/Teaser (3:00) What Are Endocrine-Disrupting Chemicals? (9:00) BPA: The Estrogen Mimicker (14:00) Long-Term Exposure and Systemic Inflammation (20:00) Obesogens and Metabolism (26:00) Food Packaging: The Silent Killer (31:00) Frozen vs. Fresh: The Nutrient Density Debate (39:00) Exercise, Sweat, and Detoxification (48:00) Water Quality: RO Filters vs. Carbon Blocks (54:00) Indoor Air Quality (Open Those Windows!) (59:00) Cooking Indoors: Gas Stoves and Non-Stick Pans (1:03:00) Tupperware, Cookware, and Material Safety (1:07:00) Personal Care Products: The Teenage Toxin Bomb (1:15:00) The Big Takeaway: One Thing at a Time (1:20:00) BONUS: After-Party with Dr. Stephanie Resources mentioned in this episode can be found at https://drstephanieestima.com/podcasts/ep446/ We couldn’t do it without our sponsors: LVLUP - Ultimate GI Repair combines powerful gut-healing peptides with gut-nourishing naturals to soothe your changing digestion. Go to https://lvluphealth.com/DRSTEPHANIE and use code DRSTEPHANIE for 15% off. 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 . 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 . MANUKORA - Head to https://manukora.com/BETTER to save up to 31% plus $25 worth of free gifts with the Starter Kit, which comes with an MGO 850+ Manuka Honey jar, 5 honey travel sticks, a wooden spoon, and a guidebook. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Dec 1

Discover the latest science behind fasting and innovative fasting alternatives in this episode with Dr. Chris Rhodes, nutritional biochemist. Learn about the anti-inflammatory and longevity benefits of a 36-hour fast, and how Mimio, a fasting supplement, can help you access fasting’s advantages without skipping meals. With special insights on women’s health—including hormones, muscle preservation, and metabolic changes—this is essential listening for anyone interested in optimizing wellness, especially women navigating midlife. Curious to try Mimio for yourself? Visit https://drstephanieestima.com/mimio and use code ESTIMA for 20% off. Episode Overview (timestamps are approximate): (0:00) Intro/Teaser (4:00) The Biology of Fasting: What's Actually Happening (12:00) Fasting Timelines: 16:8 vs 24hr vs 36hr (16:00) The 36-Hour Metabolic Signature (21:00) NAD, Estrogen, and Women in Midlife (26:00) Cortisol, HPA Axis, and Female Sensitivity (30:00) Thyroid Suppression During Fasting (34:00) Muscle and Bone Preservation Strategies (43:00) The Four Fasting-Mimetic Molecules (54:00) Fasting Benefits Without Fasting (1:03:00) Clinical Study Results: 2.5 Years Younger (1:07:00) Dosing and Best Practices (1:12:00) BONUS: After-Party with Dr. Stephanie Resources mentioned in this episode can be found at https://drstephanieestima.com/podcasts/ep445/ 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 . 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. 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. MASA - MASA’s chips contain just three ingredients: organic nixtamalized corn, sea salt, and 100% grass-fed beef tallow. That's it. Ready to give MASA (or Vandy) a try? Use code BETTER for 25% off your first order at https://masachips.com/BETTER LMNT - Rehydrate with the perfect mix of sodium, potassium, and magnesium. Get a free sample pack at https://drinklmnt.com/drestima . Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Nov 24

Author Michael Joseph Gross (Stronger: The Untold Story of Muscle in Our Lives) reveals how muscle has shaped human health, confidence, and culture for centuries—and why it’s time for women to reclaim it. Learn why “brains vs. brawn” is a myth, how lifting builds empathy and resilience, and the surprising history of strong women—from Victorian Europe to the modern gym. Episode Overview: (0:00) Intro/Teaser (4:00) From Greeks to Gains: The Origins of How We See Muscle (10:00) The Myth of Brain vs. Brawn (20:00) How Lifting Weights Rewires the Brain (25:00) Why Most People Still Don’t Lift (and How to Change That) (34:00) The Doctor Who Proved Strength Has No Age Limit (46:00) How Pop Culture Shaped Our Fear of Muscle (53:00) Are We Afraid of Strong Women? (58:00) Jan Todd and the Victorian Women Who Lifted (1:09:00) The Bettys Are Reclaiming Their Strength (1:11:00) Raising Strong Daughters (and Sons) (1:16:00) Where to Begin: Strength Training for Every Woman (1:24:00) BONUS: After-Party with Dr. Stephanie Resources mentioned in this episode can be found at https://drstephanieestima.com/podcasts/ep444/ We are grateful 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 . LVLUP - Ultimate GI Repair combines powerful gut-healing peptides with gut-nourishing naturals to soothe your changing digestion. Go to https://lvluphealth.com/DRSTEPHANIE and use code DRSTEPHANIE for 15% off. EQUIP PROTEIN - Support bones, joints, gut, and skin with Equip Collagen. Go to https://equipfoods.com/better and use code BETTER from November 24 to December 1 for 30% off sitewide or 40% off a first subscription. MASA - MASA’s chips contain just three ingredients: organic nixtamalized corn, sea salt, and 100% grass-fed beef tallow. That's it. Ready to give MASA (or Vandy) a try? Use code BETTER for 25% off your first order at https://masachips.com/BETTER Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Nov 17

Dr. Christine Maren, a medical doctor and certified functional medicine practitioner specializing in women’s health, shares her expertise on gut health, hormones, and the complex interplay between digestion and the menopausal transition. In this episode, she explains the differences in gut diversity between men and women, explores how shifts in estrogen and progesterone affect the gut, and discusses why sensitivity to alcohol, caffeine, and certain foods often increases during perimenopause. Dr. Maren also delves into the benefits of strength training, detoxification, dietary fibre, and critically examines the use of birth control pills for perimenopausal symptoms, advocating for more holistic approaches. Episode Overview: (0:00) Intro/Teaser (4:00) Gut Health and Perimenopause Transition (14:00) Histamine, Detoxification, and Midlife Changes (19:00) Estrogen Detoxification and Gut Health (32:00) Resilience and Fibre in Midlife (40:00) Carbohydrates, Gut Health, and Thyroid (50:00) Resilience and Hormone Balance in Women (53:00) The Importance of Good Carbohydrates (57:00) Strength Training, Confidence, and Birth Control (1:04:00) Birth Control Risks in Perimenopause (1:15:00) BONUS: After-Party with Dr. Stephanie Resources mentioned in this episode can be found at https://drstephanieestima.com/podcasts/ep443 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%. 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 . ONESKIN - Use the power of peptides for firmer, glowing skin. Save 15% at https://oneskin.co/better with code BETTER . MANUKORA - Head to https://manukora.com/BETTER to get $150 off your first order with their Black Friday Starter Kit, which comes with an MGO 850+ Manuka Honey jar, 35 honey travel sticks, a wooden and a guidebook! AG1 - 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 . Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Nov 10

Ariel Garten explores the transformative potential of neurofeedback for stress reduction, sleep improvement, and brain health. Ariel, a neuroscientist, fashion designer turned entrepreneur, and co-founder of Muse, discusses how meditation and the Muse brain-sensing headband can be game-changers for women navigating midlife challenges such as stress, anxiety, and sleep issues. Learn about the aging brain, the ruminating inner voice, sleep stages, and the benefits of both short and longer meditation practices. Go to https://choosemuse.com/better and use code BETTER for 15% off. Episode Overview (timestamps are approximate): (0:00) Intro/Teaser (4:00) The Benefits of Regular Meditation (16:00) Exploring Meditation and Self-Discovery (25:00) Real-Time Brain Health Meditation Technology (38:00) Embracing Sleep, Overcoming Anxiety (45:00) Understanding Brain Waves and Meditation (48:00) Enhancing Brain Health Through Neurofeedback (52:00) Understanding Sleep Cycles and Timing (1:04:00) Optimal Meditation Duration and Benefits (1:08:00) Meditation's Impact on Brain Health (1:15:00) BONUS: After-Party with Dr. Stephanie Resources mentioned in this episode can be found at https://drstephanieestima.com/podcasts/ep442 A huge thanks to 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 . 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. 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 . 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. LMNT - Rehydrate with the perfect mix of sodium, potassium, and magnesium. Get a free sample pack at https://drinklmnt.com/drestima . Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Nov 3

Dr. Kelly Casperson is back to dig into the world of hormones, hormone replacement therapy, and how to make informed decisions for optimal health. Dr. Casperson, a board-certified urologist and women’s sexual health specialist, discusses common misconceptions about menopause, the importance of timing in hormone therapy, and the benefits of vaginal estrogen and DHEA. They also touch on cardiovascular health, skin health, and the challenges of aging well in today's world. If you're a woman interested in understanding how hormones impact your overall well-being, this episode is a must-watch! As Dr. Casperson aptly puts it, 'I want you to make a decision based on facts, not fear.' Episode Overview: (0:00) Intro/Teaser (4:00) Educating on Menopause and Hormones (12:00) Estrogen and Cardiovascular Health (16:00) Redefining Menopause and Hormone Therapy (23:00) Navigating Hormone Therapy Conversations With Providers (32:00) Hormones, Skin, and Longevity (39:00) The Fallacy of Naturalistic Health (48:00) Menopause, Hormones, and Genital Health (51:00) Hormones and Female Sexual Health (1:03:00) Informed Consent and Women's Health (1:08:00) BONUS: After-Party with Dr. Stephanie Resources mentioned in this episode can be found at https://drstephanieestima.com/podcasts/ep441 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 . 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 . LVLUP - Ultimate GI Repair combines powerful gut-healing peptides with gut-nourishing naturals to soothe your changing digestion. Go to https://lvluphealth.com/DRSTEPHANIE and use code DRSTEPHANIE for 15% off. 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. ONESKIN - Use the power of peptides for firmer, glowing skin. Save 15% at https://oneskin.co/better with code BETTER . Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Oct 27

Join Cynthia Thurlow for another insightful episode of what we like to call “She Said, She Said,” where she teams up to tackle your most pressing health and wellness questions. Dive into real conversations about navigating perimenopause while raising kids, evolving perspectives on fasting, and whether dairy is truly a friend to your gut. Discover the latest on cold plunges for women, strength training routines, and the safest approach to caloric restriction. This episode also explores the science behind peptides, microdosing GLP-1s, and the best forms of testosterone therapy for women. Whether you’re on a wellness journey or just curious, this episode delivers trusted advice, expert tips, and empowering insights you won’t want to miss. Episode Overview (timsestamps are aproximate): (0:00) Intro/Teaser (5:00) Midlife Parenting (Perimenopause with Kids) (17:00) Muscle Building in Menopausal Women (27:00) Long-Term Effects of Caloric Restriction (34:00) Challenges & Strategies for “Reverse Dieting” (40:00) Dairy & Gut Health in Women (48:00) Hormesis & Testosterone Options for Women (1:01:00) Personalized Health & Fitness Strategies (1:12:00) Microdosing Peptides for Health Benefits (1:17:00) Medication & Body Composition Monitoring Resources mentioned in this episode can be found at https://drstephanieestima.com/podcasts/ep440/ 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. Start your daily ritual today with 20% off for life—plus a free gift to elevate your routine. Head to https://piquelife.com/drestima . 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 . LVLUP - Ultimate GI Repair combines powerful gut-healing peptides with gut-nourishing naturals to soothe your changing digestion. Go to https://lvluphealth.com/DRSTEPHANIE and use code DRSTEPHANIE for 15% off. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.