Women's Health Expert Dr Stephanie Estima reveals the 6 fitness myths keeping you weak, why skinny is the wrong goal, and the 5 muscle groups every woman should be building!
Dr. Stephanie Estima is a Doctor of Chiropractic and women's health expert with over 20 years of clinical practice specialising in female physiology, hormones, and metabolism. She hosts the podcast Better With Dr Stephanie and is the author of ‘The Betty Body’ and the upcoming book, ‘Nothing to Lose: A Clinicians Guide to What Comes After Skinny: Building Strength, Shape, and a Body You Can Trust.’
She explains:
◼ The 4 types of women sabotaging their own health, and which one is you
◼ Why lifting weights won't make you bulky, and what actually changes your body
◼ How long fasts are quietly damaging your hormones and what to do instead
◼ Why the way you squat might be wrong for your anatomy
◼ The supplements every woman should take and what they actually do for you
Chapters
- 00:00:00 Intro
- 00:02:30 Why Women Are Still Given Bad Health Advice
- 00:04:26 Is Being Skinny Actually Healthy?
- 00:05:41 How Stephanie's Experience Changed Her Approach
- 00:06:42 Stephanie's Personal Battle With Body Image
- 00:09:19 What You'll Take Away From This Conversation
- 00:10:21 The 4 Female Health Archetypes Explained
- 00:10:51 Are You Overwhelmed Olivia?
- 00:12:32 Are You Skinny Fat Sophie?
- 00:13:56 How To Reduce Belly Fat Effectively
- 00:16:08 Are You Exorcist Emily?
- 00:17:31 Are You Dialled-In Diana?
- 00:19:47 Are Carbs Really Bad? And Is Keto Worth It?
- 00:22:05 Signs Your Thyroid May Not Be Working Properly
- 00:24:11 Will Lifting Weights Make You Bulky?
- 00:26:11 Is Fasting Safe For Women?
- 00:28:38 What If You're Scared To Lift Heavy Weights?
- 00:30:02 Does Post-Workout Meal Timing Really Matter?
- 00:30:45 Should You Eat Before A Workout?
- 00:31:30 Can Ketones Improve Your Workout?
- 00:32:32 Which Muscles Should Women Prioritise?
- 00:35:26 How To Train For An Hourglass Figure
- 00:37:14 The Key Differences Between Male And Female Anatomy
- 00:41:37 Why Women Should Squat Differently Than Men
- 00:44:22 How Strength Training Can Help Prevent Falls
- 00:46:23 Ads
- 00:48:23 Which Supplements Are Actually Worth Taking?
- 00:51:29 Should Women Take Creatine?
- 00:52:07 A Creatine Hack For Perimenopause
- 00:53:12 Does Collagen Actually Work?
- 00:55:44 Are Protein Shakes Worth It?
- 00:55:58 Where Cardio Fits Into A Strength Plan
- 00:56:47 Are Cortisol Spikes Really A Problem?
- 00:58:22 Is Cardio Helpful For Women With PCOS?
- 01:00:01 Don't Stop Doing These Exercises As You Age
- 01:00:19 Why Sprinting Is So Good For Women
- 01:03:57 Is Running Bad For Your Knees?
- 01:04:47 Why Jump Training Matters
- 01:05:05 The Benefits Of Isometric Holds
- 01:06:20 Why Deceleration Is Essential For Mobility
- 01:07:19 The Most Underrated No-Equipment Exercise
- 01:12:16 The Best Bodyweight Exercises To Add To Your Routine
- 01:12:44 Ads
- 01:14:52 The Biggest Fitness Challenges Mothers Face
- 01:15:33 What Every Woman Should Know About The Pelvic Floor
- 01:18:51 What Women Aren't Saying Out Loud About Sex
- 01:21:03 GLP-1s And HRT: What Women Should Know
- 01:22:23 The Recovery Habits Women Should Prioritise
- 01:23:45 The Missing Piece Of Fitness Most Women Overlook
- 01:25:14 Is Pilates Alone Enough?
- 01:26:51 Stephanie's Skincare Routine
- 01:27:24 Nearly 50 And Feeling Better Than Ever
- 01:28:33 Do You Believe In God?
- 01:29:06 What Does A Successful Life Look Like?
- 01:30:18 Where To Find Stephanie
Follow Dr Stephanie:
YouTube -
https://link.thediaryofaceo.com/rYfoNEPodcast -
https://link.thediaryofaceo.com/6jpMJFM Newsletter -
https://link.thediaryofaceo.com/8RH73ASInstagram -
https://link.thediaryofaceo.com/AEFoO6V
You can find out more about ‘Get LIFT: The training program for women in midlife’, here: https://link.thediaryofaceo.com/fCH9zk
You can pre-order Stephanie’s book, ‘Nothing to Lose: A Clinicians Guide to What Comes After Skinny: Building Strength, Shape, and a Body You Can Trust’, here: https://link.thediaryofaceo.com/Bsldjir
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