BETTER! Muscle, Metabolism, Meals, & Mindset in (Peri) Menopause with Dr. Stephanie Estima 018 Dr. Stephanie – AMA#2 – Hormones
00:56 – Introducing today’s second AMA episode
03:31 – Dr. Stephanie introduces her co-host for today’s episode, Stephanie Major
04:38 – Dr. Stephanie and Stephanie Major share their words for 2020
08:58 – The importance of understanding the nomenclature
10:37 – Adrenal fatigue, explained
12:17 – The circadian flow of cortisol levels
19:04 – Strategies for fasting and TRE with a difficult work schedule
22:21 – Advice on managing cortisol levels, specifically eustress and distress
26:14 – Dr. Stephanie’s preferred method for hormone testing
28:37 – Strategies for identifying and lowering high cortisol
32:17 – The relationship between sleep optimization and hormone optimization
35:36 – Developing healthy sleep patterns
38:41 – The relationship between HIIT (high intensity interval training) and cortisol
43:36 – Harnessing the power of your menstrual cycle
45:17 – Breaking down the menstrual cycle
55:53 – Managing your emotions
1:00:03 – Supplements that Dr. Stephanie uses in her daily life
1:02:59 – Stephanie Major asks Dr. Stephanie her own questions about birth control for teenagers
1:15:10 – How to prioritize fixing our hormones
1:20:51 – Dr. Stephanie announces another upcoming AMA episode
1:21:50 – Where listeners can follow Dr. Stephanie and subscribe to her newsletter
TWEETABLE QUOTES
“I’m doubling down on the [cortisol] slope because it’s predictive of longevity. The slope, in and of itself, is predictive of your life span, so how long you’re gonna live, cardiovascular disease and Alzheimer’s, among other things.” (14:34)
“You want your cortisol to be at its highest point, at its peak zenith, in the morning and then you want it to come down after that.” (22:58)
“One of the things you have to be really, really, really mindful of when you’re doing any type of testing is the timing cause cortisol changes all day long.” (31:50)
“I really, really want to drive this point home where I want women to really learn how to harness the power of their menstrual cycle, because there are ebbs and flows in terms of hormonal fluctuations and energetic capacity.” (43:53)
“Symptoms are your body’s way of talking to you.” (57:15)
“I would actually life to start a little bit earlier and get teenagers really in tuned or at tuned with their cycle.” (1:11:39)
“If we are anything, we are houses for our bacteria. We are houses for our microbiota. And if we cannot protect our bacterial lineage because we are destroying it with the pill, we are endangering our future daughters and our future women. That is why I say the pill is anti-woman.” (1:14:50)
LINKS MENTIONED
Dr. Stephanie’s Twitter – @dr_stephanie
Dr. Stephanie’s Instagram – @dr.stephanie.estima
Dr. Stephanie’s Article on Sleep
Danielle LaPorte’s Desire Map Collection
Link to Daysy (Fertility Awareness Tracking)
OTHER RESOURCES & LINKS
Chronic Fatigue, Burnout, are a cluster of symptoms including:
- Needing to eat or snack frequently to avoid fatigue, irritation
- Salt craving
- Low blood pressure
- Being wired and tired at night, with difficulty falling asleep and frequent awakening
- Heart pounding and palpitations for no reason
- Multiple food sensitivities
- Weight gain, especially around the waist
- Reduced sex drive and libido,
- Fatigue after intercourse
- Brain fog, with difficulty concentrating and remembering things
- Lack of energy in the mornings and mid-afternoon
- Migrating pain for no reason
- Inability to handle stressful situations
- Anxiety, panic attacks, dizziness, easily startled
- Inability to tolerate heat or temperature fluctuation
- Reduce exercise capacity and breathlessness on exertion like going up a flight of steps
Use ‘drstephanie’ for 10% off - Chilipad
Zinc & Magnesium Supplement Dr. Stephanie takes
Dr. Stephanie’s conversations with Dr. Jolene and here
Denmark Study: Hormonal Contraception & Depression
Dr. Stephanie’s Articles On Sleep
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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.
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