Go offline with the Player FM app!
How to Rebuild Your Body After 40 | ft. Dr. Stephanie Estima
Manage episode 513517625 series 1854779
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
373 episodes
Manage episode 513517625 series 1854779
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
373 episodes
All episodes
×Welcome to Player FM!
Player FM is scanning the web for high-quality podcasts for you to enjoy right now. It's the best podcast app and works on Android, iPhone, and the web. Signup to sync subscriptions across devices.