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

Have you been told you can’t squat because you have bad knees, or that running will wreck your joints? In this solo nerd safari, Dr. Stephanie explains why that wear-and-tear story is wrong. Your cartilage isn’t a tire with a fixed amount of tread. It’s a sponge that has to be squeezed to stay fed. She covers how joints actually get their nutrients, why they recover so much more slowly than muscle, the morning stiffness pattern that deserves a doctor’s visit, and why joint pain becomes more common for women through perimenopause and menopause.
You’ll also hear what the research says about running, deep squats, and strength training versus stretching for mobility. Then comes the practical plan for training strong without getting greedy: how hard to push, a simple pain rule, and when to back off.
OUR SPONSORS
TIMELINE - When you purchase a one month supply of Mitopure® Gummies, you'll receive a FREE discovery size Mitopure® Firming Serum. Go to https://timeline.com/estimabundle
PIQUE LIFE - Experience Transformative Results. Start your daily ritual today and elevate your morning and evening routine at https://piquelife.com/better
BERKELEY LIFE - Restore your nitric oxide and get your pre-menopausal self back. Go to https://berkeleylife.com and use code BETTER20 to save.
BEARABY - Find a more natural way to support deeper, calmer sleep. Go to https://bearaby.com and use code BETTER10 for 10% off any Bearaby weighted blanket purchase.
TOPICS COVERED
Joint health for women over 40
Perimenopause and menopause joint pain
Musculoskeletal syndrome of menopause
How cartilage gets nutrients
Knee osteoarthritis prevention
Is squatting bad for your knees?
Does running cause knee arthritis?
Osteoarthritis vs rheumatoid arthritis morning stiffness
Strength training for joint health
Strength training vs stretching for mobility
Hypermobility and end-range strength
Tendon and connective tissue recovery
RESOURCES MENTIONED
Previous episode on Tendons https://better-with-dr-stephanie.simplecast.com/episodes/the-lifting-heavy-trap
Verzijl N, et al. (2000). Effect of collagen turnover on the accumulation of advanced glycation end products. Journal of Biological Chemistry. https://doi.org/10.1074/jbc.M006700200
Messier SP, et al. (2005). Weight loss reduces knee-joint loads in overweight and obese older adults with knee osteoarthritis. Arthritis & Rheumatism. https://pubmed.ncbi.nlm.nih.gov/15986358/
Bricca A, et al. (2019). Impact of exercise on articular cartilage in people at risk of, or with established, knee osteoarthritis: a systematic review of randomised controlled trials. British Journal of Sports Medicine. https://pubmed.ncbi.nlm.nih.gov/29934429/
Alentorn-Geli E, et al. (2017). The association of recreational and competitive running with hip and knee osteoarthritis: a systematic review and meta-analysis. Journal of Orthopaedic & Sports Physical Therapy. https://doi.org/10.2519/jospt.2017.7137
Hartmann H, Wirth K, Klusemann M. (2013). Analysis of the load on the knee joint and vertebral column with changes in squatting depth and weight load. Sports Medicine. https://pubmed.ncbi.nlm.nih.gov/23821469/
Wright VJ, et al. (2024). The musculoskeletal syndrome of menopause. Climacteric. https://doi.org/10.1080/13697137.2024.2380363
Silbernagel KG, et al. (2007). Continued sports activity, using a pain-monitoring model, during rehabilitation in patients with Achilles tendinopathy: a randomized controlled study. American Journal of Sports Medicine. https://search.pedro.org.au/search-results/record-detail/18389
Afonso J, et al. (2021). Strength training versus stretching for improving range of motion: a systematic review and meta-analysis. Healthcare. https://pmc.ncbi.nlm.nih.gov/articles/PMC8067745/
BIO
Dr. Stephanie Estima is a health expert and educator, specializing in female-centric health span, lifespan, and performance. She uses neuroscience, metabolism, nutrition, and exercise physiology to help women make informed health choices. Dr. Estima presents science in a meaningful and accessible way, providing practical tips and tools for daily practice. She’s appeared on TV, podcasts, summits, conferences, and webinars, and her articles have been read by millions. Dr. Estima lives in Toronto with her husband and sons. She’s an avid weightlifter, former bikini competitor, and language lover. More at drstephanieestima.com

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P.S. When you're ready, here are two ways Dr. Stephanie can help you:
Subscribe: The Mini Pause — My weekly newsletter packed with the most actionable, evidence-based tools for women 40+ to thrive in midlife.
Build Muscle: LIFT — My progressive strength training program designed for women in midlife. Form-focused, joint-friendly, and built for real results.

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If you’re a woman lifting weights, your muscles aren’t the only tissue adapting. Your tendons and ligaments are training right alongside them, and they respond to load very differently.
Dr. Keith Baar is a professor of physiology at UC Davis and head of the Functional Molecular Biology Laboratory. He joins Dr. Stephanie Estima for a deep dive into tendon and ligament science. Whether you’re trying to stay injury-free as you build strength or you’re frustrated and want a smarter way back from an injury, this conversation gives you a framework for both.
OUR SPONSORS
LMNT - Stay hydrated without the sugar, food dye, and other dodgy ingredients found in popular electrolyte and sports drinks. Get a special offer when you make a purchase at https://DrinkLMNT.com/Better
OXFORD HEALTHSPAN - A whole-food spermidine supplement that supports cell renewal and healthy aging. Save at https://OxfordHealthspan.com/DrStephanie with code DrStephanie.
ONESKIN - With age, skin becomes thinner, produces less collagen, proliferates at a slower rate, and accumulates damage. Fight back and save 15% at https://oneskin.co/better with code BETTER.
ALGAECAL - You can try AlgaeCal Collagen and get a special discount off their first purchase through our special offer. Go to: https://drstephanieestima.com/algaecal
TIMELINE - When you purchase a one-month supply of Mitopure® Gummies, you'll receive a FREE discovery size Mitopure® Firming Serum. Go to https://timeline.com/estimabundle
TOPICS COVERED
Tendon and ligament injury prevention for women who lift
Why lifting heavy isn’t always best for tendon health
Low-load, long-duration (3LD) isometrics explained
The 10-minute tendon training window and 6 to 8 hour recovery gap
Isometric exercises for tendinopathy and injury rehab
Overcoming vs. yielding isometrics
Why RICE and rest can backfire after a tendon injury
Tendon structure: stiffer near bone, softer near muscle
Estrogen, testosterone, and sex differences in ACL and muscle injuries
Birth control, menopause hormone therapy, and tendon health
Flat shoes vs. heels and knee osteoarthritis
BPC-157, peptides, whey, and collagen for tendon health
RESOURCES MENTIONED
Sinewus https://sinewus.com
Keith’s UC Davis faculty page: https://health.ucdavis.edu/basic-sciences/physiology/team/faculty/baar
Effect of Estrogen on Musculoskeletal Performance and Injury Risk https://pubmed.ncbi.nlm.nih.gov/30697162/
Stress Relaxation and Targeted Nutrition to Treat Patellar Tendinopathy https://pubmed.ncbi.nlm.nih.gov/30299199/
Effects of Different Loading Programs on Finger Strength in Rock Climbers https://pubmed.ncbi.nlm.nih.gov/39560837/
Effects of stress shielding on the mechanical properties of rabbit patellar tendon https://pubmed.ncbi.nlm.nih.gov/8445894/
The R.I.C.E Protocol is a MYTH: A Review and Recommendations https://thesportjournal.org/article/the-r-i-c-e-protocol-is-a-myth-a-review-and-recommendations/
Effects of high heel wear and increased weight on the knee during walking https://pubmed.ncbi.nlm.nih.gov/25532875/
Relationship between knee joint laxity and knee joint mechanics during the menstrual cycle https://pubmed.ncbi.nlm.nih.gov/18728055/
Effect of low-repetition jump training on bone mineral density in young women https://pubmed.ncbi.nlm.nih.gov/16269526/
BIO
Dr. Keith Baar is a distinguished professor and the head of the Functional Molecular Biology Laboratory at the University of California, Davis. With a Ph.D. in Physiology and Biophysics, Dr. Baar has dedicated his career to the intricate study of muscle development and adaptation. His research primarily focuses on understanding the molecular mechanisms behind muscle growth, repair, and the maintenance of muscle mass and function.

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P.S. When you're ready, here are two ways Dr. Stephanie can help you:
Subscribe: The Mini Pause — My weekly newsletter packed with the most actionable, evidence-based tools for women 40+ to thrive in midlife.
Build Muscle: LIFT — My progressive strength training program designed for women in midlife. Form-focused, joint-friendly, and built for real results.

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Bret Contreras covers glute training: exercise selection (squats, RDLs, step-ups, split squats, single-leg work, abductions, kickbacks, bridges), hip thrust technique (foot placement, full extension, setup errors, machine issues), and prioritizing glute growth over quads/hamstrings.
TOPICS COVERED
Glute Rapid-Fire Begins
Hip Thrust Mistakes
Pelvic Tilt and Myths
Myth of Light Glute Training
No-Equipment Glute Options
The Hip Dips Question
Aesthetics and Glute Goals
Why Hip Thrusts Recover Well
Growing Glutes Without Legs
Hip Thrust Variations
Recovery and Training Frequency
Managing Maximum Recoverable Volume
OUR SPONSORS
SUNLIGHTEN - Boost recovery, heart health, and balance with sauna therapy. Go to https://get.sunlighten.com/DRSTEPHANIE and use code DRSTEPHANIE for a special discount.
JUST THRIVE HEALTH - Your gut runs the show — mood, immunity, energy, all of it. Just Thrive's spore-based probiotics are the ones I actually trust. Take the Feel Better Challenge and save on your first order at https://justthrivehealth.com/better with code BETTER.
PIQUE LIFE - Experience Transformative Results. Start your daily ritual today and elevate your morning and evening routine at https://piquelife.com/better
TIMELINE - Timeline’s clinically proven formula is now available at a great price when you go to https://timelinenutrition.com/better with code BETTER.
RESOURCES MENTIONED
Website: https://bretcontreras.com
Instagram (@bretcontreras1): https://www.instagram.com/bretcontreras1
YouTube: https://www.youtube.com/c/bretcontreras1
Periodization of Strength Training for Sports by Tudor Bompa
The Westside Barbell Book of Methods by Louie Simmons
The impact of resistance training on gluteus maximus hypertrophy: a systematic review and meta-analysis - https://pmc.ncbi.nlm.nih.gov/articles/PMC12018462/
Glute Lab: The Art and Science of Strength and Physique Training by Bret Contreras - https://www.porchlightbooks.com/products/glute-lab-bret-contreras-9781628603460
The Science & Practice of Hip Thrusts (Research & EMG Studies) by Bret Contreras - https://www.bcstrength.com/pages/about-the-inventor
Advanced Techniques in Glutei Maximi Strengthening by Bret Contreras - https://bretcontreras.com/ebook-2/
Glute Medius Hip Thrust https://www.youtube.com/watch?v=Rvw9cpZ2Z1Q
BIO
Bret Contreras “The Glute Guy” PhD, CSCS is a prominent strength and conditioning specialist, researcher, and bestselling author. He is best recognized for inventing the barbell hip thrust and developing cutting-edge glute-training methodologies.He authored the bestselling book Glute Lab, Bodyweight Strength Training Anatomy, and coauthored Strong Curves. Contreras holds a Ph.D. in Sports Science and has contributed to over 50 peer-reviewed published studies.

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P.S. When you're ready, here are two ways Dr. Stephanie can help you:
Subscribe: The Mini Pause — My weekly newsletter packed with the most actionable, evidence-based tools for women 40+ to thrive in midlife.
Build Muscle: LIFT — My progressive strength training program designed for women in midlife. Form-focused, joint-friendly, and built for real results.

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Your muscles aren't just for moving — they're an endocrine organ, releasing hundreds of signalling molecules called myokines every time you contract them. Dr. Paul Taylor breaks down the science of myokines, why muscular power (not just strength) is the strongest predictor of how long you'll live, and why the pursuit of "skinny" is costing women their healthspan.
RESOURCES MENTIONED
Death by Comfort: How Modern Life Is Killing Us and What We Can Do About It by Dr. Paul Taylor
The Hardiness Podcast with Dr. Paul Taylor
Dr. Paul Taylor's website
Frank W. Booth et al., "Lack of Exercise Is a Major Cause of Chronic Diseases", Comprehensive Physiology, 2012
Physical Activity Patterns and Biomarkers of Cardiovascular Disease Risk in Hunter-Gatherers, Hadza hunter-gatherer study using continuous heart-rate monitoring
Ultra-Processed Food Exposure and Adverse Health Outcomes: Umbrella Review of Epidemiological Meta-Analyses, The BMJ, 2024
Mark Seery, "Challenge or Threat? Cardiovascular Indexes of Resilience and Vulnerability to Potential Stress in Humans", University at Buffalo
COSMOS-Mind: Effects of Cocoa Extract and a Multivitamin on Cognitive Function, randomized clinical trial in older adults
Biosphere 2: Calorie Restriction and Physiologic, Hematologic, Hormonal, and Biochemical Changes
The Good, The Bad & The Ugly of Cold Water Exposure with Professor Mike Tipton, The Hardiness Podcast
Muscle Power Versus Strength as a Predictor of Mortality in Middle-Aged and Older Men and Women, Mayo Clinic Proceedings, 2025
BIO
Dr. Paul Taylor is a Psychophysiologist, with a PhD in Psychology, separate master's degrees in Exercise Science and Nutrition and a postgraduate qualification in Neuroscience. As Director of Paul Taylor Consulting, he has conducted published research that shows that his programs have proven benefits for increasing hardiness, cognitive function and employee wellbeing, whilst reducing burnout across multiple industries. More at paultaylor.biz/about
OUR SPONSORS
BON CHARGE - Bon Charge brings you science-backed wellness technologies to enhance sleep, recovery, and beauty. Go to https://boncharge.com/better and use code BETTER.
BEARABY - Find a more natural way to support deeper, calmer sleep. Go to https://bearaby.com and use code BETTER10 on any Bearaby weighted blanket purchase.
ALGAECAL - Listeners can try AlgaeCal Collagen and get a specail discount off their first purchase through our special offer. Go to https://drstephanieestima.com/algaecal for a special offer.
INCREDIWEAR - If you are an athlete, dealing with chronic joint pain, or just someone who wants to feel better in your body, this is worth trying. Head to https://drstephanieestima.com/incrediwear and use code DRSTEPH20.
RAPID REBOOT - Whether you're a weekend warrior, a competitive athlete, or a parent of one — this is a game-changer for the whole household. Go to https://drstephanieestima.com/rapidreboot and use code DRSTEPHANIE.
TOPICS COVERED
Myokines: what they are and how muscle contraction releases them
Muscle as an endocrine organ/exercise as medicine
The molecule of hope (irisin) and the myokine-brain connection
Being sedentary as "an active depressant"
Muscular power vs. strength vs. size for longevity
Two major waves of aging (40-44 and 60) and accelerated muscle loss
Sarcopenia, falls risk, and mortality in older adults
Hormesis and the case for reintroducing discomfort (Death by Comfort)
Cold plunge and cortisol: debunking the myth for perimenopausal and postmenopausal women
Cortisol response vs. threat response vs. challenge response
Chronic stress, amygdala hypertrophy, and frontal lobe shrinkage
Ultra-processed foods and the 80/20 rule
Protein requirements in perimenopause and menopause (1.6-2g/kg body weight)
Debunking low-protein "longevity diet" claims and Blue Zone research
Grip strength, VO2 max, and muscular power hazard ratios vs. smoking risk

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P.S. When you're ready, here are two ways Dr. Stephanie can help you:
Subscribe: The Mini Pause — My weekly newsletter packed with the most actionable, evidence-based tools for women 40+ to thrive in midlife.
Build Muscle: LIFT — My progressive strength training program designed for women in midlife. Form-focused, joint-friendly, and built for real results.

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Dr. Jolene Brighten explains why ADHD in women is so often missed, misdiagnosed, or dismissed as personality. She covers the five hormonal life stages that make ADHD symptoms worse, why perimenopause "unmasks" ADHD rather than causing it, and the food and exercise protocols that actually support an ADHD brain.
Get Dr. Brighten’s Book, ADHD & Women: https://drbrighten.com/adhd-and-women/
🎤 TOPICS COVERED
ADHD in women: symptoms, diagnosis, and why it's missed for decades
Why ADHD looks different in women versus men
Perimenopause and ADHD: why symptoms get worse in midlife
The five hormonal stages that worsen ADHD (puberty, pregnancy/postpartum, perimenopause, postmenopause, premenstrual phase)
Executive dysfunction explained: time blindness, task paralysis, and emotional dysregulation
ADHD masking in women: people-pleasing, perfectionism, and burnout
Estrogen, progesterone, and the ADHD brain: how hormones affect dopamine and focus
PMDD and ADHD: the connection between your cycle and your symptoms
Progesterone sensitivity and hormone replacement therapy for ADHD women
PCOS, PMOS, and the androgen-ADHD connection
ADHD and genetics: is ADHD hereditary
Nutrition for ADHD: gut health, protein, and the three foods Dr. Brighten recommends weekly
Exercise and the ADHD brain: lactate, BDNF, and why movement improves focus
Best workouts for ADHD: strength training, sprints, and mobility work
Creatine, saffron, bacopa, and other supplements for ADHD
Sleep and ADHD: delayed sleep phase syndrome and the default mode network
Late-diagnosed ADHD in women: why so many women are diagnosed in their late 30s and 40s
📎 RESOURCES MENTIONED
Number of ADHD Patients Rising, Especially Among Women - https://www.epicresearch.org/articles/number-of-adhd-patients-rising-especially-among-women/
ADHD link to severe premenstrual disorder uncovered in women - https://www.qmul.ac.uk/news/latest-news/2025/science-and-engineering/se/adhd-link-to-severe-premenstrual-disorder-uncovered-in-women.html
Genetics of attention deficit hyperactivity disorder - https://pmc.ncbi.nlm.nih.gov/articles/PMC6477889/
Crocus sativus L. Versus Methylphenidate in Treatment of Children with Attention-Deficit/Hyperactivity Disorder: A Randomized, Double-Blind Pilot Study - https://pubmed.ncbi.nlm.nih.gov/30741567/
Moderate Exercise Tied to Improved ADHD Symptoms in Young Men - https://www.patientcareonline.com/view/moderate-exercise-tied-improved-adhd-symptoms-young-men
Adult attention-deficit hyperactivity disorder and clinical correlates of delayed sleep phase disorder - https://www.sciencedirect.com/science/article/abs/pii/S0165178119324564
Methylphenidate and Its Impact on Redox Balance and Behavior - https://pmc.ncbi.nlm.nih.gov/articles/PMC12565610/
Creatine Promotes Endometriosis by Inducing Ferroptosis Resistance via Suppression of PrP - https://pmc.ncbi.nlm.nih.gov/articles/PMC11481182/
Website: https://drbrighten.com
Instagram: https://www.instagram.com/drjolenebrighten
YouTube: https://www.youtube.com/@DrJoleneBrighten
Tiktok: https://www.tiktok.com/@drjolenebrighten
BIO
Dr. Jolene Brighten is an internationally recognized expert in hormones, women’s health, and ADHD across the female lifespan. A board-certified naturopathic endocrinologist, nutrition scientist, certified menopause specialist, and sex counsellor, she is widely known for translating complex hormonal science into clear, clinically relevant care for patients and the doctors who treat them. She is the bestselling author of Beyond the Pill and Is This Normal, and is the host of The Dr. Brighten Show, a top-rated women’s health podcast. More at drbrighten.com
📦 OUR SPONSORS
PIQUE LIFE - Experience Transformative Results. Start your daily ritual today and elevate your morning and evening routine at https://piquelife.com/better
TIMELINE - Timeline’s clinically proven formula is now available at a great price when you go to https://timelinenutrition.com/better with code BETTER.
BERKELEY LIFE - Restore your nitric oxide and get your pre-menopausal self back. Go to https://berkeleylife.com and use code BETTER20 to save.
JUST THRIVE HEALTH - Just Thrive's spore-based probiotics are the ones I trust. Take the Feel Better Challenge and save on your first order at https://justthrivehealth.com/better with code BETTER.

****************************
P.S. When you're ready, here are two ways Dr. Stephanie can help you:
Subscribe: The Mini Pause — My weekly newsletter packed with the most actionable, evidence-based tools for women 40+ to thrive in midlife.
Build Muscle: LIFT — My progressive strength training program designed for women in midlife. Form-focused, joint-friendly, and built for real results.

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.