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

Page: https://stenobird.com/podcast/better-muscle-metabolism-meals-mindset-in-peri-menopause-with-dr-stephanie-estima-689167
Text version: https://stenobird.com/podcast/better-muscle-metabolism-meals-mindset-in-peri-menopause-with-dr-stephanie-estima-689167.md
RSS feed: https://feeds.simplecast.com/PpiFYEvk
Official site: https://www.drstephanieestima.com/podcast
Author: Dr. Stephanie Estima
Episodes: 478

## Resource

Most women are told that feeling exhausted, gaining weight, losing muscle, and watching their body change after 40 is just what happens. Dr. Stephanie Estima is here to tell you that's the wrong map. BETTER is the podcast for women in perimenopause and menopause who want to build real strength, understand their hormones, and take body composition seriously — without the diet culture nonsense and without the fear. Dr. Stephanie is a chiropractor, brain health expert, and one of the few voices in the menopause space who leads with fitness, muscle, and what your body is actually capable of. Each week she brings the world's leading researchers, clinicians, and practitioners into conversation — then translates the science into something you can use on Monday morning. Topics include strength training in perimenopause, body composition after 40, HRT and hormonal health, bone density, metabolic health, injury prevention, sleep, nutrition, and the kind of training that actually works when your body is changing. This is not a podcast about surviving menopause. It's about building the strongest, most capable version of yourself — at the exact moment most women are told to expect less.

## Machine-readable

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Markdown: https://stenobird.com/podcast/better-muscle-metabolism-meals-mindset-in-peri-menopause-with-dr-stephanie-estima-689167.md

## Episodes
- [The Estrogen Shortage Is Real & Your Gut Might Be Making It Worse with Esther Blum](https://stenobird.com/podcast/better-muscle-metabolism-meals-mindset-in-peri-menopause-with-dr-stephanie-estima-689167/the-estrogen-shortage-is-real-your-gut-might-be-making-it-worse-with-esther-blum) — 2026-06-08T06:00:00+00:00
- [96% of Drs Weren’t Taught About Pain: The Recipe for Relief with Dr. Rachel Zoffness](https://stenobird.com/podcast/better-muscle-metabolism-meals-mindset-in-peri-menopause-with-dr-stephanie-estima-689167/96-of-drs-weren-t-taught-about-pain-the-recipe-for-relief-with-dr-rachel-zoffness) — 2026-06-01T06:00:00+00:00
- [De-Influencing Your Perimenopause Skincare: What Actually Works (And What to Throw Out) with Dr. Mamina Turegano](https://stenobird.com/podcast/better-muscle-metabolism-meals-mindset-in-peri-menopause-with-dr-stephanie-estima-689167/de-influencing-your-perimenopause-skincare-what-actually-works-and-what-to-throw-out-with-dr-mamina-turegano) — 2026-05-25T06:00:00+00:00
- [15 Minutes of This Rewires Your Brain & Metabolism — The Science of Lactate | Dr. Stephanie](https://stenobird.com/podcast/better-muscle-metabolism-meals-mindset-in-peri-menopause-with-dr-stephanie-estima-689167/15-minutes-of-this-rewires-your-brain-metabolism-the-science-of-lactate-dr-stephanie) — 2026-05-18T06:00:00+00:00
- [Your Gynecologist Can't Fix This: The Cardiometabolic Side of Menopause with Dr. Heather Hirsch](https://stenobird.com/podcast/better-muscle-metabolism-meals-mindset-in-peri-menopause-with-dr-stephanie-estima-689167/your-gynecologist-can-t-fix-this-the-cardiometabolic-side-of-menopause-with-dr-heather-hirsch) — 2026-05-11T06:00:00+00:00
- [Depleted, Foggy & Done? How Creatine Buffers Energy, Sleep Loss & Midlife Stress with Dan Pardi, PhD](https://stenobird.com/podcast/better-muscle-metabolism-meals-mindset-in-peri-menopause-with-dr-stephanie-estima-689167/depleted-foggy-done-how-creatine-buffers-energy-sleep-loss-midlife-stress-with-dan-pardi-phd) — 2026-05-04T06:00:00+00:00
- [Childhood Trauma, Birth Control & Your Gut: The Perimenopause Reckoning with Cynthia Thurlow](https://stenobird.com/podcast/better-muscle-metabolism-meals-mindset-in-peri-menopause-with-dr-stephanie-estima-689167/childhood-trauma-birth-control-your-gut-the-perimenopause-reckoning-with-cynthia-thurlow) — 2026-04-27T06:00:00+00:00
- [Why Sexual Health Is Actually a Life-or-Death Issue with Dr. Juliana Hauser](https://stenobird.com/podcast/better-muscle-metabolism-meals-mindset-in-peri-menopause-with-dr-stephanie-estima-689167/why-sexual-health-is-actually-a-life-or-death-issue-with-dr-juliana-hauser) — 2026-04-20T06:00:00+00:00
- ["You Have 5 Years Left." She Proved Them Wrong - Twice! with Leslie Kenny](https://stenobird.com/podcast/better-muscle-metabolism-meals-mindset-in-peri-menopause-with-dr-stephanie-estima-689167/you-have-5-years-left-she-proved-them-wrong-twice-with-leslie-kenny) — 2026-04-13T06:00:00+00:00
- ["Toned" Isn't Real: Build Muscle, Lose Fat, Ditch Diet Culture for Good with Dr. Stephanie Estima](https://stenobird.com/podcast/better-muscle-metabolism-meals-mindset-in-peri-menopause-with-dr-stephanie-estima-689167/toned-isn-t-real-build-muscle-lose-fat-ditch-diet-culture-for-good-with-dr-stephanie-estima) — 2026-04-06T06:00:00+00:00
- [You've Seen 10 Doctors & Still, No Answers: Your Guide to Perimenopause with Dr. Mary Claire Haver](https://stenobird.com/podcast/better-muscle-metabolism-meals-mindset-in-peri-menopause-with-dr-stephanie-estima-689167/you-ve-seen-10-doctors-still-no-answers-your-guide-to-perimenopause-with-dr-mary-claire-haver) — 2026-03-30T06:00:00+00:00
- [Feeling Stuck on Antidepressants in Midlife? How to Taper Off Safely with Mark Horowitz, PhD](https://stenobird.com/podcast/better-muscle-metabolism-meals-mindset-in-peri-menopause-with-dr-stephanie-estima-689167/feeling-stuck-on-antidepressants-in-midlife-how-to-taper-off-safely-with-mark-horowitz-phd) — 2026-03-23T06:00:00+00:00
- [Stop Overthinking Your Workout: Your Brain Just Needs You to Move with Dr. Tommy Wood](https://stenobird.com/podcast/better-muscle-metabolism-meals-mindset-in-peri-menopause-with-dr-stephanie-estima-689167/stop-overthinking-your-workout-your-brain-just-needs-you-to-move-with-dr-tommy-wood) — 2026-03-16T06:00:00+00:00
- [Your Peptide Guide: BPC-157, GHK-Copper, GLP-1s & Body Composition with Kyal Van Der Leest](https://stenobird.com/podcast/better-muscle-metabolism-meals-mindset-in-peri-menopause-with-dr-stephanie-estima-689167/your-peptide-guide-bpc-157-ghk-copper-glp-1s-body-composition-with-kyal-van-der-leest) — 2026-03-09T06:00:00+00:00
- [Is it Alzheimer's or Perimenopause? 5 Ways to Protect Your Midlife Brain with Dr. Majid Fotuhi](https://stenobird.com/podcast/better-muscle-metabolism-meals-mindset-in-peri-menopause-with-dr-stephanie-estima-689167/is-it-alzheimer-s-or-perimenopause-5-ways-to-protect-your-midlife-brain-with-dr-majid-fotuhi) — 2026-03-02T07:00:00+00:00
- [The Lifting Heavy Trap: Strong Muscles but Weak Tendons & Why You Get Injured](https://stenobird.com/podcast/better-muscle-metabolism-meals-mindset-in-peri-menopause-with-dr-stephanie-estima-689167/the-lifting-heavy-trap-strong-muscles-but-weak-tendons-why-you-get-injured) — 2026-02-23T07:00:00+00:00
- [The Sex You Want: Hormones, Communication & Female Agency with Dr. Maria Sophocles](https://stenobird.com/podcast/better-muscle-metabolism-meals-mindset-in-peri-menopause-with-dr-stephanie-estima-689167/the-sex-you-want-hormones-communication-female-agency-with-dr-maria-sophocles) — 2026-02-16T07:00:00+00:00
- [Breast Health Masterclass: Pain, Lumps & Cancer Screening with Dr. Ebuoma](https://stenobird.com/podcast/better-muscle-metabolism-meals-mindset-in-peri-menopause-with-dr-stephanie-estima-689167/breast-health-masterclass-pain-lumps-cancer-screening-with-dr-ebuoma) — 2026-02-09T07:00:00+00:00
- [Bone Loss Confusion Explained (& How to Repair Weak Bones) with Dr. Doug Lucas](https://stenobird.com/podcast/better-muscle-metabolism-meals-mindset-in-peri-menopause-with-dr-stephanie-estima-689167/bone-loss-confusion-explained-how-to-repair-weak-bones-with-dr-doug-lucas) — 2026-02-02T07:00:00+00:00
- [Menopause is a Hormone Deficiency (And You Deserve Better) with Dr. Felice Gersh](https://stenobird.com/podcast/better-muscle-metabolism-meals-mindset-in-peri-menopause-with-dr-stephanie-estima-689167/menopause-is-a-hormone-deficiency-and-you-deserve-better-with-dr-felice-gersh) — 2026-01-26T07:00:00+00:00
- [Heart Disease, Autoimmunity, & the Clitoris: What Medicine Got Wrong with Meghan Rabbitt](https://stenobird.com/podcast/better-muscle-metabolism-meals-mindset-in-peri-menopause-with-dr-stephanie-estima-689167/heart-disease-autoimmunity-the-clitoris-what-medicine-got-wrong-with-meghan-rabbitt) — 2026-01-19T07:00:00+00:00
- [Saving Marriages & Bedroom Comebacks: Midlife Women on Testosterone with Shalin Shah](https://stenobird.com/podcast/better-muscle-metabolism-meals-mindset-in-peri-menopause-with-dr-stephanie-estima-689167/saving-marriages-bedroom-comebacks-midlife-women-on-testosterone-with-shalin-shah) — 2026-01-12T07:00:00+00:00
- [Menopause Weight Gain: Why 'It's Genetic' Is a Lie (And What Actually Works)](https://stenobird.com/podcast/better-muscle-metabolism-meals-mindset-in-peri-menopause-with-dr-stephanie-estima-689167/menopause-weight-gain-why-it-s-genetic-is-a-lie-and-what-actually-works) — 2026-01-05T07:00:00+00:00
- [Your Year-End Gratitude Inventory (with Reflection Questions)](https://stenobird.com/podcast/better-muscle-metabolism-meals-mindset-in-peri-menopause-with-dr-stephanie-estima-689167/your-year-end-gratitude-inventory-with-reflection-questions) — 2025-12-29T07:00:00+00:00
- [Should Women Train Differently? The Complete Guide to Cycle-Syncing Your Workouts](https://stenobird.com/podcast/better-muscle-metabolism-meals-mindset-in-peri-menopause-with-dr-stephanie-estima-689167/should-women-train-differently-the-complete-guide-to-cycle-syncing-your-workouts) — 2025-12-22T07:00:00+00:00
- [Orgasms as Medicine: De-Stigmatizing Sex & Pelvic Wellness in Perimenopause with Dr. Rena Malik](https://stenobird.com/podcast/better-muscle-metabolism-meals-mindset-in-peri-menopause-with-dr-stephanie-estima-689167/orgasms-as-medicine-de-stigmatizing-sex-pelvic-wellness-in-perimenopause-with-dr-rena-malik) — 2025-12-15T07:00:00+00:00
- [Reduce Your Toxic Load in Surprising Ways with Dr. Aly Cohen](https://stenobird.com/podcast/better-muscle-metabolism-meals-mindset-in-peri-menopause-with-dr-stephanie-estima-689167/reduce-your-toxic-load-in-surprising-ways-with-dr-aly-cohen) — 2025-12-08T07:00:00+00:00
- [Confused or Against Fasting? A New Perspective for Women with Dr. Chris Rhodes](https://stenobird.com/podcast/better-muscle-metabolism-meals-mindset-in-peri-menopause-with-dr-stephanie-estima-689167/confused-or-against-fasting-a-new-perspective-for-women-with-dr-chris-rhodes) — 2025-12-01T07:00:00+00:00
- [The Real History of Women Who Lift: From Cardio Bunny to Muscle Mommy with Michael Joseph Gross](https://stenobird.com/podcast/better-muscle-metabolism-meals-mindset-in-peri-menopause-with-dr-stephanie-estima-689167/the-real-history-of-women-who-lift-from-cardio-bunny-to-muscle-mommy-with-michael-joseph-gross) — 2025-11-24T07:00:00+00:00

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