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How to Rebuild Your Body After 40 | ft. Dr. Stephanie Estima

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Manage episode 513517625 series 1854779
Content provided by Louisa Nicola & Pursuit Network, Louisa Nicola, and Pursuit Network. All podcast content including episodes, graphics, and podcast descriptions are uploaded and provided directly by Louisa Nicola & Pursuit Network, Louisa Nicola, and Pursuit Network or their podcast platform partner. If you believe someone is using your copyrighted work without your permission, you can follow the process outlined here https://podcastplayer.com/legal.

Can strength training, sprinting, and nutrition truly transform women’s hormones, metabolism, and longevity?

In this episode, Dr. Stephanie Estima — chiropractor, women’s health expert, and founder of The Estima Method — breaks down the science of female physiology, muscle, and midlife health.

We cover why walking isn’t enough, how hormones shape muscle and bone, and why protein and strength training are essential “medicine” for women over 35. Expect myth-busting, practical tools, and empowering insights to help you train and live in sync with your biology.

About Dr. Stephanie Estima:

Dr. Estima began her career in chiropractic care, where she developed a deep interest in neuroscience, biomechanics, and the body’s connection between movement and the brain. After noticing how differently men and women respond to the same health strategies, she became passionate about helping women navigate hormones, metabolism, and midlife health.

Where to find Dr. Estima:

Instagram: @dr.stephanie.estima

Website: https://drstephanieestima.com

***

Subscribe to The Neuro Experience for more conversations at the intersection of brain science and performance. I'm committed to bringing you evidence-based insights that you can apply to your own health journey.

***

A huge thank you to my sponsors for supporting this episode. Check them out and enjoy exclusive discounts:

Function Health:

Visit https://functionhealth.com/louisa or use gift code NEURO100 at sign-up to own your health.

Ketone IQ:

Go to https://www.ketone.com/NEURO for 30% OFF your subscription order

PUORI:

Go to https://puori.com/NEURO and use the code NEURO at checkout for 20% off.

AquaTru:

Go to https://AquaTru.com now for 20% off (your purifier) using promo code NEURO. AquaTru even comes with a 30-day best-tasting water guarantee.

Caraway:

Visit https://Carawayhome.com/neuro and take an additional 10% off your next purchase.

Jones Road Beauty:

Head to https://Jonesroadbeauty.com and use code NEURO at checkout.

***

I’m Louisa Nicola — clinical neuroscientist — Alzheimer’s prevention specialist — founder of Neuro Athletics.

My mission is to translate cutting-edge neuroscience into actionable strategies for cognitive longevity, peak performance, and brain disease prevention.

If you're committed to optimizing your brain — reducing Alzheimer’s risk — and staying mentally sharp for life, you’re in the right place.

Stay sharp. Stay informed. Join thousands who subscribe to the Neuro Athletics Newsletter → https://bit.ly/3ewI5P0

Instagram: https://www.instagram.com/louisanicola_/

Twitter : https://twitter.com/louisanicola_

Topics discussed:

00:00 – Intro

03:14 – Reassessing Hormone Therapy in 2025

04:24 – The Rise of HRT & Social Media Awareness

05:37 – Balancing the Conversation: HRT Pros & Cons

06:42 – Lifestyle Levers That Matter More

08:05 – Why Walking Isn’t Enough Exercise

10:59 – Muscle Quality & Metabolism Explained

12:29 – Type 1 vs. Type 2 Muscle Fibers

16:25 – Glucose, Muscle, and Longevity18:07 – Bone Health & Estrogen

20:33 – The Power of Impact Training

22:28 – How to Build a “Prescription for Health”

24:06 – The Zone 2 Misconception

26:29 – Progressive Overload & The “Weighted Vest” Myth

27:45 – Sample Lower-Body Workout Blueprint

34:03 – Learning Proper Squat Mechanics

35:28 – The Power of Deadlifts & Hip Hinge Movements

36:46 – Glute Bridges & Unilateral Training

38:35 – Nutrition & Midlife Metabolism

39:47 – How Hormones Change Body Composition

42:06 – Sleep, Insulin, and the Estrogen Cascade

43:59 – Strength Training as Hormone Therapy

45:06 – LDL & Visceral Fat Connection

46:04 – Fasting & Female Metabolism

47:17 – Why Aggressive Fasting Backfires for Women

50:53 – The Dark Side of Fasting Culture

53:22 – Practical Guidelines for Eating Windows

54:03 – Under-Fueling & Protein Deficiency in Women

55:09 – Appetite, GLP-1 Drugs & Metabolic Health

Learn more about your ad choices. Visit megaphone.fm/adchoices

  continue reading

373 episodes

Artwork
iconShare
 
Manage episode 513517625 series 1854779
Content provided by Louisa Nicola & Pursuit Network, Louisa Nicola, and Pursuit Network. All podcast content including episodes, graphics, and podcast descriptions are uploaded and provided directly by Louisa Nicola & Pursuit Network, Louisa Nicola, and Pursuit Network or their podcast platform partner. If you believe someone is using your copyrighted work without your permission, you can follow the process outlined here https://podcastplayer.com/legal.

Can strength training, sprinting, and nutrition truly transform women’s hormones, metabolism, and longevity?

In this episode, Dr. Stephanie Estima — chiropractor, women’s health expert, and founder of The Estima Method — breaks down the science of female physiology, muscle, and midlife health.

We cover why walking isn’t enough, how hormones shape muscle and bone, and why protein and strength training are essential “medicine” for women over 35. Expect myth-busting, practical tools, and empowering insights to help you train and live in sync with your biology.

About Dr. Stephanie Estima:

Dr. Estima began her career in chiropractic care, where she developed a deep interest in neuroscience, biomechanics, and the body’s connection between movement and the brain. After noticing how differently men and women respond to the same health strategies, she became passionate about helping women navigate hormones, metabolism, and midlife health.

Where to find Dr. Estima:

Instagram: @dr.stephanie.estima

Website: https://drstephanieestima.com

***

Subscribe to The Neuro Experience for more conversations at the intersection of brain science and performance. I'm committed to bringing you evidence-based insights that you can apply to your own health journey.

***

A huge thank you to my sponsors for supporting this episode. Check them out and enjoy exclusive discounts:

Function Health:

Visit https://functionhealth.com/louisa or use gift code NEURO100 at sign-up to own your health.

Ketone IQ:

Go to https://www.ketone.com/NEURO for 30% OFF your subscription order

PUORI:

Go to https://puori.com/NEURO and use the code NEURO at checkout for 20% off.

AquaTru:

Go to https://AquaTru.com now for 20% off (your purifier) using promo code NEURO. AquaTru even comes with a 30-day best-tasting water guarantee.

Caraway:

Visit https://Carawayhome.com/neuro and take an additional 10% off your next purchase.

Jones Road Beauty:

Head to https://Jonesroadbeauty.com and use code NEURO at checkout.

***

I’m Louisa Nicola — clinical neuroscientist — Alzheimer’s prevention specialist — founder of Neuro Athletics.

My mission is to translate cutting-edge neuroscience into actionable strategies for cognitive longevity, peak performance, and brain disease prevention.

If you're committed to optimizing your brain — reducing Alzheimer’s risk — and staying mentally sharp for life, you’re in the right place.

Stay sharp. Stay informed. Join thousands who subscribe to the Neuro Athletics Newsletter → https://bit.ly/3ewI5P0

Instagram: https://www.instagram.com/louisanicola_/

Twitter : https://twitter.com/louisanicola_

Topics discussed:

00:00 – Intro

03:14 – Reassessing Hormone Therapy in 2025

04:24 – The Rise of HRT & Social Media Awareness

05:37 – Balancing the Conversation: HRT Pros & Cons

06:42 – Lifestyle Levers That Matter More

08:05 – Why Walking Isn’t Enough Exercise

10:59 – Muscle Quality & Metabolism Explained

12:29 – Type 1 vs. Type 2 Muscle Fibers

16:25 – Glucose, Muscle, and Longevity18:07 – Bone Health & Estrogen

20:33 – The Power of Impact Training

22:28 – How to Build a “Prescription for Health”

24:06 – The Zone 2 Misconception

26:29 – Progressive Overload & The “Weighted Vest” Myth

27:45 – Sample Lower-Body Workout Blueprint

34:03 – Learning Proper Squat Mechanics

35:28 – The Power of Deadlifts & Hip Hinge Movements

36:46 – Glute Bridges & Unilateral Training

38:35 – Nutrition & Midlife Metabolism

39:47 – How Hormones Change Body Composition

42:06 – Sleep, Insulin, and the Estrogen Cascade

43:59 – Strength Training as Hormone Therapy

45:06 – LDL & Visceral Fat Connection

46:04 – Fasting & Female Metabolism

47:17 – Why Aggressive Fasting Backfires for Women

50:53 – The Dark Side of Fasting Culture

53:22 – Practical Guidelines for Eating Windows

54:03 – Under-Fueling & Protein Deficiency in Women

55:09 – Appetite, GLP-1 Drugs & Metabolic Health

Learn more about your ad choices. Visit megaphone.fm/adchoices

  continue reading

373 episodes

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