"I want women to stop being losers. And so, I'm on a mission to really undo the genuinely terrible advice that most women have been given as it concerns their health and their fitness. So, we're going ..."

"Dr. Stephanie Estima. Why is it you do what you do? Like, ultimately, what is it you're trying to change in the world? What impact are you trying to have? And who are you trying to have [clears throat..."

">> So, are you saying being skinny is a bad thing or >> I'm saying that the pursuit of skinny at all costs is a bad thing. So, right now a lot of online dialogue is, you know, strong is the new skinny..."

">> Hm. And who are you? Like in terms of why this matters so much to you as Dr. Stephanie? >> Yeah. >> What do I what context do I need to know there? Cuz I can see you're a little bit pissed off. >> ..."

"then personally, I also, you know, just being a woman living in this society, grew up also struggling with my weight, trying to control my what I ate, trying to do lots and lots of cardio to keep my w..."

">> And for the women and for all the people I guess that have clicked to listen to this conversation right now, what are they going to leave this conversation with specifically? And how is that going ..."

">> Okay. >> Mhm. >> [clears throat] >> So, um there's lots of things on the desk here in front of us that I'd love to go through. They're all things that really really interest me. We've also got thes..."

"Okay, my first Overwhelmed Olivia, this woman wants to do the right thing. Okay, so she is on social media and within a couple of minutes of going on social media, she sees someone saying, "Plants are..."

"The second one is probably my favorite, the the most common woman that I see, skinny fat Sophia. So, the technical term for skinny fat is TOFI, thin on the outside, fat on the inside. This is a woman ..."

">> This subject to fat. >> Yes. >> If someone comes to you and they say, "Stephanie, I would love to lose some some belly fat >> Mhm. >> because I'm skinny fat. Or maybe I'm just, you know, I just hav..."

"So, that's our skinny fat Sophia. Up next, I was this woman I sometimes still am this woman, exercist Emily. So, this is a just a funny word, um to really describe the intensity that this woman puts o..."

"So exorcist Emily, we love her. Um and then the pinnacle if you will is the dialed in Diana. So this is the woman who has maybe made peace with some of her demons, um enjoys movement, knows that it's ..."

">> First, we should start with debunking some of the myths. What's the six myths in this little envelope here? >> Okay. So, the first one is carbs. >> Mhm. >> And so, the So, all the ladies who are li..."

">> What's the symptom of the consequence if your thyroid being malfunctioning? >> Yeah, I would say you're always cold. So your hands are cold, you're always cold. You might have very, very heavy blee..."

"What's the next one? What's the next myth in your folder? >> Oh, this one. I love this one. Uh this one is women getting bulky. Women are still scared that if they engage in a program of progressive o..."

"Ooh. Long fasts. So, I will call myself out here as well. I used to believe that this was the key. And this is when I was in my skinny fat Sophia era, when I was in my Exorcist Emily era, where I thou..."

"bulky myth. I think a lot of women are scared of lifting heavy partially because they've never done it, so it's foreign. And I think that the other reason that women are scared of lifting heavy is the..."

">> Oh, this one This one's good. This is post-workout fueling. We used to think that you only had 15 minutes to like knock back a protein shake, right? >> After you've done a workout. >> After you've ..."

"I would say in an ideal world, everyone would have some food before they train. So, a little bit of protein, little bit of carbs, just to start raising some blood sugar to have some available substrat..."

">> So, you have ketones before you do a workout. >> Yeah. >> Why? >> In the absence of food, I would say that ketones are fuel that your body already you your body produces ketones, right? It's a fuel..."

">> So, let's talk about what you do in the gym. And why you do it. Cuz you clearly got a big focus on muscle being important. >> Yeah. >> I train with lots of women. I actually trained with a colleagu..."

">> So, what do I need to know? For a woman and I I'm thinking about building this uh these five muscles that you've highlighted here. Are there as it relates to how I should be training and the big mi..."

">> And men and women, because they have different anatomies, should be doing slightly different exercises? >> I think that that's more a matter of preference and goals. >> But is my anatomy and your a..."

">> So, tell me how the anatomy of a woman and a man determines how we should be squatting. >> So, I'll say first that you have to play and see what feels good for you. So, there's going to be some wom..."

">> And is there is there true that there's a connection between like your brain and your mechanics that often result in injury? Like so, I can't remember what it was, but I think someone it was a slee..."

">> One of the smartest things a business can do is build like a bigger company without actually hiring like one. But, the problem we all face is that most companies don't have every skill in house. So..."

"So, let's talk about um let's talk about supplementation. Do you take supplements? >> I do. I'll pre-frame this by saying that I am a special category of nerd. So, I take a lot of the foundational sup..."

"you know, I think creatine used to be this um like bro supplement, you know, it's like these the bodybuilders with the scary, you know, noises and the, you know, weird t-shirts and stuff. But the crea..."

">> Sometimes you take a bit more than five. >> Sometimes I take a little bit more than five. So, when you have been, and this is this is the little perimenopausal hack because I am in fully in the thr..."

"And then collagen. I love this one because it gets so much hate online, so we're going to go against the grain and talk about how great collagen is. A lot of the criticism for collagen often comes fro..."

">> I do when I'm traveling. So, I typically in my day-to-day um diet, I typically don't. I will if I'm falling a bit short, but for me, my most of my protein is coming from whole"

"foods. >> What about cardio? Because we have we've talked a lot about doing resistance training and the importance of building muscle. Um what where does cardiovascular exercises running sprinting sta..."

">> A lot of women have PCOS, including my partner. >> Yeah. >> Um and I was looking at the the comments on your one of your interviews you did and one of the top comments from a woman was for women wi..."

"Women with P-M-O-S, it used to be known as PCOS, now it's polyendocrine metabolic ovarian syndrome. Her body typically behaves more like someone who is diabetic, like a type two diabetic, where she ha..."

">> Are there any particular exercises that women and people generally tend to stop doing as they age because it's kind of like it becomes harder as you age, but they should definitely not stop doing? ..."

"should be sprinting. >> Why? >> You are going to be increasing something called your VO2 max, which is uh just again nerd speak for how much oxygen can you take into the lungs and distribute to the ce..."

">> One of the top comments in your recent video as well was one saying jumping or hopping is a good way to strengthen your bones and knees, and you should not stop doing that as we age. >> True. >> Cu..."

"add some weight to your jump. Like, that's going to, you know, increase that strain magnitude and strain rate on the bone, which is going to drive that positive bone reformation. That's awesome. But, ..."

"jumping right? >> Do you like is there such a thing as jump training? >> Like plyos? Plyometrics? >> Oh, is that what plyo is? >> 100%. >> do that? >> Yes. Even if it's just isometric holds, let's say..."

">> I've heard you say that um deceleration is important for mobility. >> Yeah. Deceleration is the opposite of acceleration. So, we think of acceleration, it's speeding up and getting fast. Decelerati..."

"fall. >> Are there any Are there exercises that are like really, really simple and underrated that one can do without equipment? >> I have so many to show you. Yes. >> Okay. >> [laughter] >> So, the o..."

">> Any others that you love? >> Oh, goodness. >> can do without equipment at home? >> Push-ups, body weight squats, which I think you should eventually progress to weights, but so many people have ter..."

">> If you know me, and if you've listened to this podcast before, you'll know how obsessed I am with sleep. I've been on a bit of a journey with sleep. I see it as the single most important thing that..."

"One of the I mean, I looked at lots of the comments and a lot of them also talked about the specific issues mothers face after they have a child. >> Mhm. >> Um I saw comments about prolapse and pelvic..."

">> What is the pelvic floor? >> The pelvic floor is like a hammock of muscles that goes from the pubic bone. So um if we were to think about So, here is the uh female pelvis. We have the pubic bone he..."

">> Um on your book the Betty Body, the last word on the subtitle is the word sex. A geeky goddess guide to intuitive eating, balanced hormones, and transformative sex. >> Yeah. >> Why did you include ..."

">> Okay. Stephanie, what's the most um what's the most important thing we haven't talked about that we should have talked about? >> Oh my goodness. >> Well, we didn't talk about GLP-1s. That's all the..."

">> On that recovery point you just said, what are the recovery protocols that you think all women should be doing? >> The best one that I can tell you is sleep, which can be a challenge in perimenopau..."

">> So, what is what should we have talked about that we didn't talk about as it relates to the most pressing questions you get asked by the people that consume the content you make? >> The only other ..."

">> Not just stretching. >> Pilates. >> Not Pilates. No. So, Pilates, again, love Pilates, do it twice a week. >> got a bee in your bonnet about Pilates. You really don't like Pilates. >> what it Do yo..."

">> So tell me about your skin care routine then. >> Yeah. >> [laughter] >> Uh it's pretty basic. Uh I learned this from my dermatology friends. So some vitamin C uh in the morning, some uh SPF, um and..."

">> You're almost 50? >> I'm almost 50, yeah. >> Feeling good? >> I feel great. I feel like I I inhabit my body now in a way I wish I did in my 20s. Like I was so punitive and I was so terrible to myse..."

">> Do you believe in God? And why or why not? >> Oh, mm. I do believe in God. I believe that there is a force greater than us, greater than we will uh ever be able to explain, um that protects us, tha..."

">> When you're on your um when you're on your last day and you look back at your life and you go, "You know what? I did it." >> Mm. >> What would warrant you being able to say that? >> That my family ..."

">> Thank you. Thank you for doing all that you do. Um I think it's incredibly important for so many reasons. I mean, there's been I think a three I mean, it's kind of says on the back of your book her..."