Dr. Stephanie Estima
Appearances
The Dr. Tyna Show
Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
I think for a lot of women, we'd like to pretend like that rage doesn't exist. It's like it, it absolutely does. And if you continue to pretend that it doesn't exist, it will control you rather than you being able to control it.
The Dr. Tyna Show
Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
Yeah. So when I travel, so when I travel to Europe, which is further east than me, my trick, well, when I fly there, I try to fly overnight. But when I get there, the first thing that I do is a workout. So it's at an insane hour for me. It's like working out at 2am in the morning, right? Because when you're in Europe, it's like five hours.
The Dr. Tyna Show
Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
ahead, let's say, so like seven or eight o'clock local time. But I go for a workout. I will get in like a weight workout. Then I'll go and get some breakfast and I'll walk around and then I'll get back to my hotel. Usually check in in Europe is like a little bit later. So let's say it's like at one or two o'clock. I leave my bags there to go do my workout and whatever.
The Dr. Tyna Show
Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
And then I check in and then I take a nap, like a little like hour, two hour nap. So it's like, you know, two o'clock or three o'clock local time, I'll take a little nap. And then, you know, kind of the rest of the day. And then I go to bed on time, local time there. That's what I do when I travel east.
The Dr. Tyna Show
Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
So I just try to, especially when it's a bigger time jump, like Europe for me is like five or six hour difference. For you, it would be a much bigger, like if you're going from the Pacific coast to Europe, it's going to be like an eight hour difference. My best advice there is literally go for a visit, like find a day pass or we always research them in advance.
The Dr. Tyna Show
Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
So whatever hotel I'm staying at, I know if the hotel is suitable or not. Or if it's suitable, great. I'll work out in the hotel gym. If not, I will join a gym for a week or however long I'm there. And I will get a training workout in, lots of walking, get a coffee, eat breakfast as if it was, you know, breakfast my time, and then take a little afternoon nap there and then go to bed on time.
The Dr. Tyna Show
Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
And then I'm completely on European time, like from the day that I land.
The Dr. Tyna Show
Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
Wonderwall.
The Dr. Tyna Show
Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
Champagne Supernova.
The Dr. Tyna Show
Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
It sucks. Like when you go, I will say, so, you know, when, when I am traveling to Europe, it really like heading to the gym is just awful because for, for me, it's like, it's like I'm going to the gym at one or two in the morning. So it doesn't, my body does not want to do that. But I will do whatever I can, whatever I can punch out.
The Dr. Tyna Show
Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
Maybe I take a coffee, maybe there's a little pre-workout there. Maybe there's something to help me along. But I always feel better and I can instantly change, especially when I have the sunlight, if you're going and walking around. sort of surveying the landscape or places that you're going to go to, finding your coffee shop, et cetera.
The Dr. Tyna Show
Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
Getting that sunlight in the morning when you're walking around, also very, very helpful for me as well.
The Dr. Tyna Show
Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
I can't, I take it, I fall asleep and I wake up two hours later. I don't, I'm not, I don't really take it.
The Dr. Tyna Show
Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
One milligram melatonin for every hour. Yeah. So you would take, if you're traveling eight hours, you take eight mgs.
The Dr. Tyna Show
Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
I know. I've never used melatonin, to be honest, because I find locally, you know, I've had sleep doctors on the show and they all, you know, everyone's like, melatonin decreases as you age. So it's a good idea to start supplementing. So I was like, okay, I'll try to supplement with it. And it wakes me up.
The Dr. Tyna Show
Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
So I don't know if it's just that my current levels are sufficient and then this is just like super physiological levels for me. So I've never actually thought of applying it for jet lag or for, I guess, time. Time travel. Yeah, time travel. When we were time traveling. But I will. I'll think about that for like we're going to be in Europe at some point next summer. So that's a good tip too.
The Dr. Tyna Show
Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
Oh, gosh. There's so many reasons. I would say that there's sort of three, we'll say three main, three M's, okay? So not the tape company, but three M's. So we have sort of a metabolic reason. We have a mobility reason. And for women in perimenopause who are still cycling and even if you're in menopause, there's sort of a menstrual or menopausal reason.
The Dr. Tyna Show
Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
So let's talk about the mobility reason, because I think that that's probably the most obvious. Obviously, we're ambulatory. We want to be able to get around. We want to be able to squat and deadlift and do things in the gym, not just because it makes us feel good and it grows our glutes and we look great in jeans. But for when we're 75 years old and maybe
The Dr. Tyna Show
Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
we're living by ourselves and we trip and fall. We want to be able to have the proprioception in the joints, the mobility in the joints and strength in the legs, the muscles in the legs, be able to get ourselves back up. Another example might be, you know, again, living alone and you need to open up a jar.
The Dr. Tyna Show
Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
How are you going to open up a jar if you have no grip strength, if you have no upper body strength? And we know grip strength is usually, I will say that I laugh a little bit because people are like, train your grip strength. It's like, no, it's Grip strength is a byproduct of lifting heavy things. We don't need those little grip strength trainers that I've seen people try to pedal off.
The Dr. Tyna Show
Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
It's like that's not doing anything. The reason why you have good grip strength is because you're dead lifting. The reason why you have good grip strength is because you're doing pull-ups. It's not because you're training your grip. Amen. Amen. Thank you for saying that. So mobility is really important.
The Dr. Tyna Show
Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
For women in particular, as we pass through or we have that menopausal transition, of course, we know that this is a sex hormone deficient environment, right? So we have lowered levels of testosterone, lowered levels of And of course, that can have deleterious effects on our bone density.
The Dr. Tyna Show
Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
So again, back to that trip and fall example, you don't want to fall what we like chiropractors will call this a foosh injury, like a fall on outstretched hand, F-O-O-S-H. That's like we're nerds. We like we put acronym. Like, oh, that's a foosh injury. It's like, what? It's a fall on outstretched hand. If you were to slip and fall, let's say, like I live through four seasons, right?
The Dr. Tyna Show
Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
There's like winter, spring, what are the other ones? Fall and summer. So in the wintertime when there's ice and there's snow and maybe there's black ice, which is just, it doesn't, black ice is, it doesn't actually look shiny. It looks like there's no ice there. So you can walk on it and slip and fall, fall on outstretched hand. Or if you don't get your hands out in time, you fall on your hip.
The Dr. Tyna Show
Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
You don't want those bones to be so brittle that they crack. A healthy bone is one that actually is bendy. And I know that that's a little bit counterintuitive for the listener maybe to hear, but one of the hallmarks of a healthy bone is the ability to absorb the shock that's imparted onto it and then release it, which requires a little bit of suppleness.
The Dr. Tyna Show
Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
It requires that bendiness that I'm talking about. A brittle bone will not be able to absorb the force and it will just crack underneath that force. So this is really, really important for women to understand. And we are more likely to develop osteopenia and then, of course, the disease state of osteoporosis in menopause because these anabolic hormones are low, right?
The Dr. Tyna Show
Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
So estrogen, we have estrogen receptors all over the body, including the bone. So as we age, there's this accelerated bone breakdown. So I know you know that osteoclastic to osteoblastic ratio. So basically the cells in the bone, the cells that build up the bone, the blasts, the osteoblasts are slower in menopause than our osteoclastic bones, which are the cells that break down the bone.
The Dr. Tyna Show
Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
So it is very likely if you're not training that that osteoclastic activity, those cells that break down the bone are accelerating. So you have this sort of brittle state of bone. And then if you have something like even it doesn't have to be black ice. You can literally trip on a corner of a carpet. I've done that. I've tripped on carpet corners before and I've been able to catch myself.
The Dr. Tyna Show
Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
But if I'm like 75 or 85 and I fall, I don't want to crack anything. So that's sort of the first big reason. It's like you want to be able to have an appropriate response to, let's say, something like a fall or to have the ability in the joints and the muscles to be able to get yourself up from a fall. So that's sort of the first M, that's mobility. Can I pause you there? Yeah.
The Dr. Tyna Show
Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
Yeah, absolutely. I have some stats for you as well. I think that if you do have some type of hip fracture, within the first year, 50% of people do not survive that first year, right? So if you have 100 women and all of them break their hips, 50 of them are gonna die within the first year. Like a hip fracture, That, as you said, it is the kiss of death.
The Dr. Tyna Show
Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
If you are lucky, if you are the lucky other 50% that is able to have the prognosis to survive beyond that, the cognitive declines that you're going to experience from the immobility that you're going to have as well, like you were saying, like the recovery, even if they just are like, we're just going to let it, you know, we can't do the surgery. We're just going to sort of let you... Like your...
The Dr. Tyna Show
Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
the statistical likelihood of you having some type of super bug that circulates in hospitals is so high. And because you're not moving, because your immune function is so dilapidated and denigrated, you're going to be very susceptible to something like pneumonia, like you were saying, or some of these super bugs that you wouldn't otherwise be exposed to. Or even we can kind of get into...
The Dr. Tyna Show
Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
you know, germ versus terrain theory. But if you're not moving around and you're not stimulating the body, that is a party for a superbug to come in and take over and kill you. So I think that, yeah, we want to be training so that our muscles are strong, but we know that the bones, like anything that the muscles do, the bones sort of are the sisters that follow suit, right?
The Dr. Tyna Show
Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
So whatever happens with muscle tends to happen with bone. When we have more lean muscle, we tend to have denser bones and then we can even get into like the quality and the type of bone, right? So it's like there's different kinds of bones. Like when you look at a femur, for example, there's two types of bones there, right?
The Dr. Tyna Show
Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
We have the cortical bone, which is the outside, like the shell of the bone. And then we have the cancellous bone inside. So both of those types of bones are going to proliferate underneath mechanical tension, which is like the lifting, the deadlifts and the squats and the lunges and the pull-ups and stuff. So we definitely want to be thinking about...
The Dr. Tyna Show
Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
how can we, you know, save our beautiful grandmothers or how can we save ourselves as grandmothers if we're lucky enough to kind of reach that stage in life by being able to deadlift at least, you know, at least our dead, at least our body weights, certainly.
The Dr. Tyna Show
Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
And we can kind of get into like, I like to think about certain, I don't think that the numbers are as important, but I think that there's good goalposts that we can sort of move towards in terms of how much we should be deadlifting, how much we should be squatting, that kind of thing.
The Dr. Tyna Show
Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
I don't know if we're going to get an explicit rating on this, but in case he F-A-F-O, right? In case he F the rounds and he'll find out if you can... Deadlift is body weight, right?
The Dr. Tyna Show
Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
And then you do, and this is, it's more for an- Gnarly, that's so good.
The Dr. Tyna Show
Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
Yeah. God, that's, I can't even imagine. I can't even imagine the, in the aftermath, like the thought patterns that would go through my mind if I only just went to the gym, like I could have helped my kids or I could have helped my neighbor. I could have helped whoever, but I wasn't strong enough to do it. Like that would be something that would honestly, that would haunt me.
The Dr. Tyna Show
Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
Yeah. Not all heroes wear capes. Yeah, that's a great story. I love that. Yeah, that's beautiful.
The Dr. Tyna Show
Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
So. Oh yeah. Oh yeah. Yeah. And the other thing too is like you, oh, you know, I just lost my thought. I'm so sorry. I was like, I was thinking about the general anesthesia thing. I think that we underestimate how fast we actually get there.
The Dr. Tyna Show
Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
You know, I think that when we think about, oh, like from 20 to 30, didn't really notice that big of a difference, you know, 40 to 50, you know, like, yeah, I'm starting to notice things, but you will literally fall off a cliff. Like the amount of decline that happens in men. Even just look at our sex hormones. Like your sex hormones drop to 1% of what they were, right?
The Dr. Tyna Show
Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
It's like they fall off a cliff. But I think humans don't often think... we often think more linearly we don't often think exponentially there is an exponential fall off so if you're not doing the work now whether you're 30 listen to the show you're 40 you're 50 you're 60 like it doesn't matter what age you are you can always improve but if you don't do anything the amount of decline just
The Dr. Tyna Show
Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
And it accelerates at a rate that you could not have predicted because we tend to think, you know, we tend to think linearly. Well, it's just going to decline a little bit the way that it did from 20 to 30 and the way it did from 30 to 40. It's like, uh-uh. From 50 to 60 and 60 to 70, if you are not...
The Dr. Tyna Show
Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
If you are not holding down the fort and you're not learning these basic movements, like you're talking about a hip hinge, I think a squat is like, you know, we can get into the technicality of a squat. One of the most difficult things to execute well, because there's a lot of sort of moving parts, a lot of moving joints, and there's a lot of ways that it can go awry.
The Dr. Tyna Show
Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
But if you're not working on that now, it's not going to get better next year. And it's going to get much worse. So I think we also... Oh, go ahead. I'm sorry. Yeah, sorry. No, I just wanted to say, I think we have to think about this. What does it look like to decline exponentially versus linearly? I think that there is a bit of a linear decline if you think, yeah, 20 to 30, 34.
The Dr. Tyna Show
Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
You lose your sex hormones and you go in through menopause and it's like, this is where it gets real. So I think that it is very important for us to start at least stacking the deck. whether you're menopausal or not, start stacking the deck in your favor. And part of that is resistance training. In my opinion, it has to be the foundation for your movement program. Has to be resistance training.
The Dr. Tyna Show
Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
Whether you like it or not, it's like, we're not going to talk about your feelings. I love your feelings. I want to listen to your feelings, but your feelings do not... We have to just look at data here. You have to make your resistance training the foundation... of your movement program. And so for most people, I usually like to aim for something like a minimum of two times a week.
The Dr. Tyna Show
Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
More is better. Obviously, I'm training more because I love it and I'm a bit of a psycho. So I love to train like five times, sometimes six times a week. But you don't need that to get results. Like you can get phenomenal, phenomenal results, not just in strength gains, but in muscle hypertrophy, which are two different outcomes by training twice a week.
The Dr. Tyna Show
Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
And we can talk about some of the parameters there as well if you want to dive into that as well. But that's all really that it takes is like two times a week at the gym or at the home or at the farm or wherever it is that you can sort of set yourself up with. That's all it really takes for you to start developing real strength and real hypertrophy in the muscle as well.
The Dr. Tyna Show
Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
Why do you think that it is so hard? I hear a lot of myths that continue to perseverate, even though I don't know why. But what are some of the things that you hear about why women won't lift weights? And the other qualifier I'll ask with this question is, why do you think that women don't push themselves to failure? Because I actually don't care that the weight is heavy or not.
The Dr. Tyna Show
Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
I actually care that you approximate muscle failure. And we can kind of get into that distinction a little bit too. But what has been your observation in terms of like what your community is saying in terms of why, like what is your sort of take on why you think women don't like to either lift heavy or approximate muscle failure?
The Dr. Tyna Show
Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
Well, neurologically we're wired for that. We are wired to expend the least amount of energy possible.
The Dr. Tyna Show
Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
Yeah.
The Dr. Tyna Show
Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
Those are really good insights. Yeah, I would agree with all of those. And I think, you know, you mentioned like, what is it about the characteristics that someone can sort of wrestle with the pain and lean into the pain? I do agree with you. I think it is a skill that needs to be acquired.
The Dr. Tyna Show
Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
Anytime I, and this is why I always talk about, we'll get into this a little bit because we hear now like all these women that are in perimenopause and menopause, we all grew up cardio bunnies. Now we're all being told to be muscle mommies. And it's like, okay,
The Dr. Tyna Show
Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
I need to lift heavy now, I guess, but we don't have any... So many of these women don't have this motor pattern, this mind... They often call it the mind-muscle connection, but it's just essentially like a motor pattern, like the motor learning that you were talking about. And I think that...
The Dr. Tyna Show
Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
And to layer onto that, I think that the word failure just in general, the concept, not the word, the concept of failure is something that we all really shy away from. Nobody wants to look like a beginner. Nobody wants to suck. Everybody wants to sort of step into something and be able to sort of master it without a lot of effort. And one of the things that I've often found, at least in the gym,
The Dr. Tyna Show
Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
is when I am wrestling, when I'm approaching muscle failure, as you said, it's an uncomfortable process. It hurts. There's a lot of metabolic debris that's building up. There's all these metabolites that are building up in the muscle and your muscle's like, can you please stop? And you're like, no, one more, one more, one more. I think that...
The Dr. Tyna Show
Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
To your point, this takes years to develop, but it also helps you get closer to who you are. Because in life, there's going to be a lot of failures, right? I can tell you all of them. I have a long list of all the ways that I have failed. And when you start to reorient yourself to failure in that it is a stepping stone towards being successful. rather than something to avoid at all costs.
The Dr. Tyna Show
Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
And this is actually something, this is not muscle building per se, but this is something that I'm trying to teach my own children where at the dinner table, we do something called GLOWs. So it's like gratitude learned, opportunity wins. Like what were your GLOWs? So G-L-O-W, feel free to steal if you'd like. But the other thing that I'll also say is how'd you fail today?
The Dr. Tyna Show
Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
What were some of the things, what were the, like, and that's usually like the learn. So in the G-L-O-W, it's like the learn is the fail. Like where did you fail and what did you learn from it?
The Dr. Tyna Show
Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
And I think the more that we can talk about failure as a positive thing to work towards, the more I think that we can get more comfortable at approaching muscle failure in the gym because so many women that, and I have to, I hold myself back in the gym because I see so many ladies like the lightweights. It's like, good for you. You're in here. Like, yeah, kudos to you.
The Dr. Tyna Show
Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
But the 10 pound weights are no longer an appropriate weight for you to be holding when you're lunging. You know, it's like, I've seen you do this for the last three years. You don't need this weight anymore. And so I think that this idea of pushing yourself maybe is a bit more of a... I don't want to say male quality.
The Dr. Tyna Show
Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
Like I don't want to ascribe, like I don't want to bring sex into it, but I feel like a male energy is like hunt, you know, get like find, kill the boar, bring it back to the tribe, like hunt, succeed, like get the accolades, get the... I think that that male energy will say, not necessarily... like chromosomal... It's warrior. It's warrior energy. Yeah. It's warrior. Yeah.
The Dr. Tyna Show
Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
And so for a lot of women, like I know that when I was giving birth to my children, I went from like Stephanie the happy, generally, you know, like I went into... Okay. It's like, it's gomo. Like I turned into a primal animal. I was making noises I had never made before. And I think that... I get there in the gym as well.
The Dr. Tyna Show
Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
Not that I'm making those same primal noises, but it's like I turn a little bit into that primal animal where it's like, I got to lift this goddamn barbell. I have a lot of weight on my body right now. If I do not stand up, I'm going to be crushed under this weight. So... That was a really long ramble.
The Dr. Tyna Show
Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
I'm not exactly sure I was going with it, but I just wanted to add on to your very eloquent observations around why women are so reticent to really sink their teeth in and take a bite out of real weight training.
The Dr. Tyna Show
Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
I am delighted to be here and to spend time with you. You were such a great guest on my show. We had such awesome feedback and hoping to do the same for your audience today to give you and your audience value.
The Dr. Tyna Show
Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
And that's, I mean, that, isn't that like just a life skill, right? It's like, here's another tool in the toolbox when shit hits the fan that I can self-regulate myself in this way. And I can channel that energy, that rage and frustration and PTSD, like you were describing into something productive rather than something destructive, right?
The Dr. Tyna Show
Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
Because it's very easy for you to spiral from that energy to be to kind of get back into potentially, and there's sort of like lots of different shades of this, but into that sort of victim mentality, like why me?
The Dr. Tyna Show
Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
Why is this always happened to, you know, that kind of thinking, which even though there's someone, you know, when I look at you, you're so strong, you have such a strong mind, we all are susceptible to that kind of ruminating, those sort of ruminating types of thoughts that can continue to circle and circle and circle.
The Dr. Tyna Show
Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
So what an important skill for you to say, I'm going to take this energy, which is all that is, right? All that PTSD, all that anxiety, that rage, that frustration, and I'm going to channel it into something that's really good for me. And, you know, I just want to say as well, I think for a lot of women, we'd like to pretend like that rage doesn't exist. It's like... It absolutely does.
The Dr. Tyna Show
Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
And if you continue to pretend that it doesn't exist, it will control you rather than you being able to control it. So I would offer, get in touch with your inner rage, whatever it is, warrior. Make friends with her because she's going to help you. That part of you, that side of your personality is going to help you in so many facets of life like it helped you.
The Dr. Tyna Show
Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
And I said to you on the show, and I'll say it here, like I...
The Dr. Tyna Show
Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
honestly was and i am still in such admiration for your strength of character um to really go against your entire like we were gag ordered like we it's like if you say the v word if you talk about and like you are losing your license and we will persecute you we will witch hunt you right um and you're just like one of the witches that like you know um I've been burned a few times.
The Dr. Tyna Show
Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
They tried to burn. Yeah, they tried to crucify, tried to shave off your head and behead you in the town square. And it's like, yeah, I'm still here.
The Dr. Tyna Show
Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
She shows up elsewhere.
The Dr. Tyna Show
Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
They become keyboard cowboys. They get online and they take it out on people online.
The Dr. Tyna Show
Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
It will be really great if it's like you want to have any position making any type of decision for health care. You have to show up. You have to have a dynamometer. So we have to measure your grip strength. How much can you deadlift? How much can you squat? How many unassisted pull-ups can you do? Or can you...
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Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
Let's do a beep test.
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Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
Let's see how fast you can run. You know, like let's see all of that stuff. What's your vertical jump? What's your wall sit? You know, like these would be qualifiers if I was in the government, if someone ever asked me like, what should be, you know, what kind of person should we have making decisions about our health? It's like, well, we should probably start with having healthy people.
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Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
And then, you know, these would be, this is how I would qualify it.
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Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
Ego is the enemy in the gym. Ego is the absolute enemy. And this is why I was saying before, I don't actually care that you're lifting eight pounds, like you're doing lunges with eight pounds. Like as long as you're getting to an RPE of eight, nine or 10, which is receipt rate of perceived exertion, eight, nine or 10 in your set. Like you could be doing a hundred lunges. It doesn't matter.
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Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
You know, if you're doing, if you have the eight pounds and you're like, okay, I am at an eight out of 10 right now. Or the other way to look at it, which I tend to like a little bit better is a reps in reserve, which is RIR. So how many reps left, right? It should be like between one and three. Yep. I love that. And you know that you're getting there because the reps are slowing down, right?
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Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
So you're not like rep one no longer looks like, let's say you're on rep 15. I don't know. Like your rep one and rep 15 look very different. Rep one is really fast. There's not a lot of struggle with it. But rep 15, you're struggling for the depth. You're struggling on the concentric, like to come back up to neutral or to your starting position again. And the subjective...
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Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
weight, like it feels like rep 15, like the eight pounds actually feels like it's 800, right? So it feels heavier, right? So that's kind of, you know, some guidelines or some action items for your listeners where they're like, but how heavy? It's like heavy doesn't matter. What matters is that you approximate muscle failure. So RPE of eight, nine or 10 or RIR of one, two or three.
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Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
And those are kind of the qualifiers, right? It's like, can I do one more rep? And can I do it in full range? And is the velocity slowing down? And does the weight feel subjectively heavier to me?
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Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
Great.
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Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
I know, I know. Yeah, heavy is such a subjective term. So if you're new to the gym, you know, like I was saying before, the 10 pound weights for lunges might be the best weight for you. But if you're still at 10 pounds, like six months later, you're not using some of the principles of progressive overload. Heavy, like I said, and like you said, very subjective.
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Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
The weight literally doesn't matter. The only thing that matters is that you have good form and technique. That's the only thing I care about. And that you're approaching muscle failure. Those are like the two things. So for you, you have PA, right? You have psoriatic arthritis, which is an autoimmune condition where we see active destruction of the joints.
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Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
So for you, I would even layer on top of that when we're talking about arthritides. So like PA, RA, rheumatoid arthritis, osteoarthritis.
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Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
The other goal for someone who has an arthritide, in addition to what we just talked about, is actually preserving range of motion because we know that there's a progressive destruction of the joints, either in between the bones in the capsule or the bones themselves become deformed and then sort of late stage disease. We actually see both of those things happen.
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Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
yeah let's do it yeah i think um i mean for me i was always i'm so blessed you know there's some sometimes i'm frustrated i'm like man i picked the wrong profession because i don't have the right letters behind my name you know in terms of like cultural authority and all of that and then the other and then on the other hand i am so grateful
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Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
So for you, it's not even about lifting heavy, like the eight pounds actually might be excellent for you as long as your range of motion is full and pain-free, right? So whatever your range of motion is in that pain-free range, because a lot of, and I've dealt with a lot, a lot, a lot of women with arthritis.
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Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
That's the other thing that we get hit with in our menopausal years is like all these arthritic issues. diseases. So you want to be thinking about a range of motion, ideally full range of motion, but if full range of motion isn't available to you, whatever pain-free range of motion you can do with an aim over time to extend that. And that doesn't necessarily mean progressing with weights.
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Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
It just means progressing with the range, like either passive range. So a practitioner is doing this for you or active where you are engaging your muscles to move
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Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
uh whatever whatever uh joint or capsule that we're talking about so active and passive range of motion we want to be protecting both of those things yes um yeah so that that's how i would qualify like how heavy should i lift is like do you have an arthritide if you do
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Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
Heavy shouldn't be the... And even if you don't have an arthritide, the heaviest weight that you could possibly lift is not the goal. Because when you choose a weight that's very, very heavy, your body's going to figure out some way to move it. But it's probably not the way that... It's probably not the muscles that you want to move. So I'll give you a really good example. Deadlifts or squats.
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Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
Often when the weight is too heavy... What you'll see is that the erector spinae group, so the lower back muscles in the lower back, will actually start to engage at the bottom of the squat rather than the glutes to initiate that lift. And that's because the weight is too heavy. You've overwhelmed the glutes because the glutes are in an inherently weak position at the bottom of a squat.
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Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
They're long. which is where all the muscle growth happens. But if the weight is too heavy for the glutes to overcome that, other muscles are going to try and lift. So the lower back is going to start lifting. You're going to start leaning forward to engage those erector spinae. Your quads are going to take over. Hammies are going to take over. You might have some asymmetry from left to right.
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Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
So like one knee might cave in more than the other. And so now you have adductors that are working differently, like the inner thigh muscles that are working differently from left to right.
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Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
So, I would say that heavyweight is great if you have the motor memory, like if you were someone like Dr. Tina who was doing all these activities as a young child and she has the motor memory that she can reengage. But if you're new to muscle building, I've been lifting for decades, but even if you're kind of a seasoned lifter, your number one priority should always be good technique.
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Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
that I was taught by chiropractors about what real health means. I can very quickly, in back of the envelope, talk about this idea of like salutogenesis, which I was mentioning to you before we got rolling. Like chiropractors believe, naturopathic doctors believe that the body has an innate wisdom that when you give it the right tools, it will find balance, it will find health.
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Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
because we know when we see good technique in the gym because it's such a rare event. We always see people squatting to 90 degrees. We see them falling forward with the chest. We see the genu valgum, which is like the collapsing of the knees. We see the ankles that are super tight so we don't have good ankle dorsiflexion. We see like everything falls apart.
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Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
Like a squat is sort of like the big equalizer in the gym because no one can do it well. I remember when I was in private practice, I would have people squat. I was like, just show me a bodyweight squat.
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Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
and most people would stop at about 90 degrees no one would be able to do the ass to the grass squats which is uh really a hallmark if you look at toddlers uh these are basically giving us a master class in biomechanics right they can just get all the way down they can observe the worm or whatever they're looking at on the ground they just hang out in that ass to the grass full squat for as long as they want their arches are not collapsing in they don't have to unnecessarily turn the feet out
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Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
In order to get down there, they could just like stay down there and hang out there. They don't have the butt wink sign, all this kind of stuff. And so we, as we sit through kindergarten and computer work and, you know, you go through high school and college and all the things, we sit a lot, right? So that lengthening, let's say, of the glutes happens.
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Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
We don't have in our everyday life opportunities where we have that deep ankle flexion. And so we lose that. So when we go to the gym now, because we've been cardio bunnies for 20 years, because that was in vogue in 1980s, 1990s, whatever. And now we're supposed to be muscle mommies. We've lost that.
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Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
And you can add on like cushy shoes with the high, with the elevated heel, shortening the Achilles tendon, which attaches to the calcaneus and the gastroc. So now you have this sort of, you're always in this like slightly elevated position. You don't have that dorsiflexion anymore in the ankle. It's gone. It's been gone for years. So I don't care about heavy. I just care about good technique.
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Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
Okay. Yeah, so kind of back to your original, like how heavy should we be lifting? We should be lifting heavy such that the velocity is slowing down towards the last couple of reps. Your RPE is like eight, nine or 10. It feels much heavier. You're starting to see your form break down as you were saying. So you're starting to see like the knee caving in a little bit or-
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Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
you're getting stuck or full range of motion is no longer available to you. And if you're someone who's dealing with an arthritide, we are trying to also just preserve the range of motion of the joint. We don't actually care how heavy it is. And even if you don't have an arthritide, I don't have an arthritide. I don't care how heavy my weight is.
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Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
I just care that I'm working the muscle to muscle failure.
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Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
Even autoimmune, autoimmunity too.
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Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
Yeah, I can't tell you how many women with Hashimoto's and this maybe this is like the personality of a person with Hashimoto's like she also is a very much an achiever, accolade oriented kind of person doesn't know her own physical boundaries because she's sort of ignored them, but she'll go to the gym and she'll work out at like a 10 out of 10 intensity and then be bedridden for like a week and a half.
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Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
um i always like to say uh that you know whenever you're feeling alone you know just think that you have like 1.2 trillion cells in your immune system that are literally ready to fight and die for you at any moment right so i think that there's this idea that your body wants to be healthy it wants to express health from within and sometimes we need some external uh like stimulus and we'll talk about exercise we'll talk about resistance training we'll talk about stress management and nutrition and how those things can mediate
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Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
because she's completely overwhelmed her immune system, which is already compromised, right? And RA and PA, these are like, you can sort of make the argument that these are also autoimmune conditions as well. They are. Oh, yeah. These are autoimmune conditions.
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Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
So your immune system is already compromised and you need your immune system in order to heal from that hormetic stress, like from the stress of working out, right? So I would also say if you're a woman dealing with any type of autoimmune, like lupus or like whatever it is,
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Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
go in and say okay whatever I think is intense I'm going to go in and do 50 of that because the recovery as you very well know is going to be treacherous it's going to be long and drawn out yes um it's going to be very painful and so we do have to we do have to unfortunately for our autoimmune uh Warriors you do have to recognize the finite limitations of your matter
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Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
Because even the same individual, even the same individual is going to be different week to week to week, depending on the stressors that you have and the demands in your life. I love that you said that. Yeah. So wise.
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Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
Yeah, like anyone can overdo like, you know, squats and deadlifts. If you're going to get sore, it's because you're like anyone can overdo like a train. Anyone can give you 10 sets of squats and lunges and deadlifts. So you can't work out like anyone can do that.
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Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
I think it takes someone a little bit more experienced, maybe a bit more refined and some self-restrained to be able to coach you through a lighter workout so that you actually feel good at the end of the work. I like to feel good. I don't like to feel like I've completely trashed my body. to work at. I like to feel like, yeah, I feel really good. I have more energy now. I feel strong.
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Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
I feel proud of myself. Like those are some of the qualifiers that I like to sort of, you know, look at. And the other thing I'll say is, and I was talking about, I'm coaching, I'm doing sort of studies now where I'm in the process of writing my next book and I'm running women through
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Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
health promotion. Yeah, I think we've kind of always been a little bit on the outside looking in. There's a really funny, I don't know if you ever saw this, but there's a Simpsons episode about chiropractors.
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Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
these programs, one of the things I was saying the other night to them was, I want you to look at weight training as like a love letter to your body. You said something before and I was like, oh, so good. You said, I used to work out to really look good in a bikini. And I think we all really got into fitness for some vain reason, and that's all fine.
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Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
But I also think that as you continue on your weightlifting journey, that it will, it's certainly, yeah, I still want to look good. Like I'm not, that doesn't go away, but I lift now as a celebration in terms of what I've been able to achieve over the many years that I've been lifting. And it's a love letter to my body.
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Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
And I've had a couple of people comment on, sometimes I'll put like my workouts on my Instagram or whatever to share with people. And I've had people comment, like the way that you lift is very different than what I typically see. So often when we look online, Men and women, it's like all black. Not that there's anything wrong with heavy metal music, but it's all heavy metal.
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Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
It's like you have to kill yourself to do this circuit or whatever that they're doing. And I like to lift very slowly. I like to be very intentional. My eyes often close and I'm in my body, usually barefoot or not barefoot, but in my socks. And I've had a lot of women comment, it seems like...
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Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
Not that it's like sensual, but kind of like that, like that kind of energy where it's not like, it's like, oh, I had too much to eat yesterday. So I have to do this lunge thing. It's like, I love how much I can lunge. So I am just going to luxury. creative feeling, you know? And that's what I also want people to take away that your lifting can be a celebration of movement.
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Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
It can be a celebration of the symphony of your joints and your tendons and your muscles and your nervous system working together. And it can absolutely be something, it can be a love letter to yourself. Like, look at what I can do, you know? Like, look at this deadlift that I can do and who cares what the weight is, but look how good I can do it. Look at this technique, you know?
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Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
The Simpsons are always great at predicting everything, but they had this, I'll send you the link you can put in the show notes for people who want to look at it, but it's basically a, Homer wants to become a chiropractor because he sees He's super flexible, super healthy, you know, and then he goes to his doctor and he's like, oh, no, they're not real doctors.
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Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
I love that. That's so good. And that's another kind of example of maybe you can't axial load the squat anymore, but there's literally an infinite amount of variations that you can do to still hit those target muscles to get that dopamine that you're feeling and to you know, and to get your spine, like to not over, overstimulate the spine and the nervous system and the discs and the joints.
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Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
There's so many different ways that you can do it. Like you can do belted squats. You can do hip thrust. You can do like, I mean, all the other, I mean, maybe those things work for you. Maybe they don't, but if you can't axial load anymore, maybe a belted,
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Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
I don't know if you're working out at a gym or in your home, but like a belted squat would be great because now the spine is not taking that load anymore, but you're still squatting, right? So there's a lot of different ways that we can give variations for a variety of different conditions and concerns.
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Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
But here, like unofficially, here's the number for my chiropractor because he's the one that helps me with my golf swing. So it's like, you know, there's sort of this like long history of like love-hate relationship. I think it's getting better now, but I do still think that... We're sort of, you know, at least in the health space, sort of looked at as maybe second class citizens still.
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Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
I struggle with that. I struggle with that too. Sometimes I'll catch that gremlin in my mind that's like, you're not doing enough. You're not... I'm like, oh, oh, oh, there you are. So we all struggle with that. I think that that's a universal... I don't want to say everyone, but I would say most women that I have spoken to, and that just might be me attracting other me's to my into my life.
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Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
But most women struggle with that kind of, you know, self, you know, depreciating self-talk. I think that we're taught to hate ourselves. I think that we're taught like, you're never going to be pretty enough or smart enough or capable enough or successful enough or... a good enough mother, a good enough doctor, whatever category, you're never going to be enough unless you do this next thing.
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Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
Unless you buy this mascara, unless you have this bag, unless you live in this house, you drive this car, you marry this type of person, you wear these types of clothes. There's always this external dangling carrot that we've been brought up on.
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Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
And I think that, you know, you've really been a really good, you know, sort of demonstrably shown that you can really, in many ways, unhitch that need to have that external validation and really start to look within for your own internal validation. That's been certainly my journey, but do I completely never get bothered when someone says something online or do I completely...
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Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
uh never have that voice that tells me that i'm not doing enough no she's she's like it's like thelma and louise like we're like we're just you know we're just together for the long run right but i just learned to listen to her and it's like oh okay so am i tired am i hungry uh you know like what are why is she why can i hear her so clearly right now uh and then
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Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
Am I the recipient or the observer of that voice? Is it she speaking to me or can I just observe that voice and say, huh, well, that's interesting. I wonder why that voice is coming up. Is she trying to protect me? Is there something fearful? Why is that voice coming here? I know she wants to keep me safe and keep me small, but why is she trying to do that? So I just take her to the gym.
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Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
Sure. Yeah. I like you very much a protein first or protein forward style of eating. I think this is maybe the one macronutrient requirement that changes as we age.
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Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
We do need to be consuming more protein because we tend to become more what's called anabolic resistant, which means the muscle just doesn't like to grow as much as you were saying in menopause and beyond as it does when we are in our fertile years and our reproductive years. So, protein, definitely like to consume maybe more protein than what, certainly more protein than what the RDA.
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Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
I think it's changing when you have someone like you who's as brilliant as you are and all the work that you've done to sort of bring awareness to regenerative medicine and the work that you have and the work that I hope to do as well.
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Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
I typically will usually consume something like one gram per pound of body weight, but honestly, it's often north of that. So, you know, I'm about a buck 40. So I probably am consuming like, you know, 150 to 160 grams. on a daily basis. Not that everybody needs to do that, but that's just what I find works really well for me. So protein, I really like. I'm also a big believer in carbohydrates.
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Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
I think that carbohydrates... And I have... I will say in the sort of... spirit of truth and honesty and transparency, I have also contributed to this because I ran for many years and I still believe in the ketogenic diet. I ran sort of a female centric ketogenic diet for women who are trying to reverse insulin insensitivity.
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Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
We know that this is phenomenally successful, but one of the problems with the ketogenic diet, particularly for women, if they're following it for too long, is actually they become more insulin insensitive over time and we start to see thyroid issues if they're not consuming enough carbohydrates. But they develop this, what would you call it, like dysmorphia, like this fear of carbohydrates.
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Like, oh, it's because I stopped eating carbohydrates, I lost all this weight, I'm never going to eat carbohydrates again. It's like, wrong, you were consuming a low carbohydrate diet Because you are metabolically unhealthy, you are no longer that. So now we can change your diet because your body now is going to respond to the stimulus a little bit differently.
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Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
But I find that a lot of women are so petrified of carbohydrates and they do not consume enough carbohydrates. So I like to tell people like fruit is your friend, like fruit is not going to make you fat. I have women that are so scared of just consuming fruit. It's ridiculous. So fruit, I like to actually consume fruit almost at every meal, truthfully.
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Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
And then some of the good carbohydrates that are like kind of a mainstay in the house are like always vegetables. I always prep them because I never feel like whenever I'm hungry, I already want the food ready for me. Like I always prep the broccolis already pre-cut, you know, so I'm ready to go. I'm ready to snack on that stuff.
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Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
Like all the green leafy vegetables, certainly potatoes and rice, yams. sweet potato, all these things have like a constant, there's a constant rotation in my home because I feel like these are really great carbohydrates. My boys play competitive soccer. So I also, there's like bananas everywhere. Like there's like, there's always carbohydrates in the house. And I think that,
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Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
If women can sort of heal their relationship to carbohydrates, I think we'd be better off. We certainly know that they make us feel good. They help, like I was mentioning before with the thyroid function, they help convert. When insulin is elevated, of course, we convert inactive thyroid hormone T4 to active thyroid hormone T3. in the gut that happens in the liver and in the muscles as well.
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Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
So very, very important to be thinking about carbohydrates and the muscle. Like we've been talking about the musculoskeletal system, but the muscle is one of the sites where we see inactive to active thyroid hormone converted. So, you know, very important there. So carbs very important. And then the other thing you mentioned is sleep. I think that sleep is the panacea for recovery.
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Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
And this is, of course, one of the most common things that women in perimenopause start to complain about is like the initiation and the continuation of sleep, right? Like they can't initiate or maintain their sleep.
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Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
So to your point before around hormones, I think that this may be, first you have to make sure that you have like a good sleep, like you're not like doom scrolling on Instagram in your bed, you know, with all the LED lights on, you know, like we want to be thinking...
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Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
yeah so nice sleep hygiene most of you know what that is anyway like most of you if you're listening to the show you there's this has been covered on previous podcasts and you're also already intelligent enough to know that your phone shouldn't be in your bedroom uh your lights should be low uh there should be some type of transition routine
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Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
From day to night, for me, that ends up being like my skincare routine. So I'm like oils in my hair and my face and taking my makeup off and castor oil and all the stuff. So that's sort of like my brain's cue that's like, oh, it's bedtime now, right? So some type of transition routine, really helpful. Reading, all that beautiful stuff. Orgasm with a partner or yourself.
The Dr. Tyna Show
Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
So all these beautiful things kind of setting up sleep well. And then if that, if you're like, hey, yeah, I've mastered all of that, then, you know, have the conversation with your naturopathic doctor or with your PCP around progesterone. Probably, I mean, not probably, definitely low for women in their 40s.
The Dr. Tyna Show
Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
We see this sort of stepwise, like kind of attenuation in progesterone as we progress through that, which does affect sleep. And then, of course, that affects anxiety and mood and emotional regulation. And of course, digestion and sleep certainly is kind of the big one that a lot of women notice.
The Dr. Tyna Show
Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
Yeah, there's some, like some people will comment on my Instagram feed and I say this with love. It's like, you know what you really need? You really need to come. Yeah, seriously. Like you just, you need to just feel that post-orgasmic bliss that you are clearly not getting in your life to leave a comment like this, you know?
The Dr. Tyna Show
Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
Big O, baby. Yeah. You know, in my book, in my first book, I actually put an orgasm challenge in the book. I was like, you're going to orgasm, take a picture of your face on Monday and you're going to orgasm for seven days straight. So every day, like one orgasm a day, and then take a picture the next Monday and like, and compare those two pictures.
The Dr. Tyna Show
Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
And you tell me, and I had people all over the world when the book came out, they're like, oh my God, like, My skin, my eyes are whiter, everything is plumper, like my cheeks are plumper. They couldn't believe it, right? Inflammation is better, like all these different things. So to revive that, if you want to try, if that's the action item that you want to take from this podcast. Perfect.
The Dr. Tyna Show
Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
Seven day orgasm challenge. I love it. Yeah. I love it.
The Dr. Tyna Show
Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
Oh, you're so kind. Thank you so much. So I have a podcast like you. It's called Better with Dr. Stephanie. Just encapsulates my philosophy for life. It's not about being the best. It's just about being better. We have, you know, world-class leaders and thought leaders like yourself on the show. We talk about nutrition, fitness, stress management, hormones, all the things.
The Dr. Tyna Show
Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
I am currently writing my book, which will be out sometime next year. So that's in the process. But what we're doing in anticipation of that book is I'm actually running cohorts of perimenopausal women. So we're running these coaching groups. They're eight weeks in length and we're talking about nutrition and fitness.
The Dr. Tyna Show
Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
So I don't know exactly when this show is coming out, but the next one that we're going to be running is going to be in March. So I'll send you all the links if you want to put them in the show notes for people to kind of figure out. Yes. And then the other free places to find me, obviously on Instagram, Dr. Stephanie Estima.
The Dr. Tyna Show
Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
And then drstephaniestima.com is sort of like the main hub of all, like all these things. If you don't remember anything I just said, just go to drstephaniestima.com and it's all there. All the stuff is there.
The Dr. Tyna Show
Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
Thank you for being on this planet. I appreciate you. Thank you so much. I'm delighted to be here. Thank you for having me.
The Dr. Tyna Show
Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
There's been so many times with my kids now where they play soccer and there's been like a really tough, you know, like a really tough tumble. And, you know, there's everyone's sort of crowded around. I'm like, I'm just going to go and put my hands on him and see if he's okay.
The Dr. Tyna Show
Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
You know, so I've sort of unofficially become, you know, like the little team doctor that kind of goes over and like, I always have like my little kid of stuff, like my tape and my massage guns. But my hands are always my best tool. And I never, they go everywhere with me. It's like, fancy that, you know, like I can just go on a plane and I still have all my techniques and my,
The Dr. Tyna Show
Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
and my skill with me. So it is something that I feel very blessed to know.
The Dr. Tyna Show
Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
That's great. That's a great way to put it. I love that.
The Dr. Tyna Show
Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
That's my trick for traveling. Yeah. So I live on the East Coast and whenever I travel to the West Coast, obviously there's a three hour difference there for me. And I just, I don't know, for whatever reason, it wrecks me. If I get on Pacific Time and then try to get back onto East Coast, it completely wrecks me, especially when it's for a short little stint like we were...
The Dr. Tyna Show
Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
in vegas so they you know we were there for what three days maybe so i stayed on eastern time the entire time so i woke up at you know two o'clock pacific time which is just normal for me which is five uh a.m uh eastern time would you know go and work out and do go for walks and you know all the things that i would just normally do and then i was going to bed at
The Dr. Tyna Show
Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
Pacific.
The Dr. Tyna Show
Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
But it just helps me. I can punch out most of what I need to do. I was speaking on stage at a reasonable time for both Pacific and Eastern time. But whenever I travel, I try to stay on my time zone. I find that that's very helpful for my energy. It's not too disruptive when I get back. And then I'm not struggling even when I'm there to try and like catch up to the local time.